· bodybuilding · 6 min read

Lee Haney Workout: The Ultimate Golden Era Plan To Get HUGE

The Lee Haney workout is one of the coolest and most challenging splits in workout history. Today we dive into the exact sets and reps that this Golden Era icon used.

The Lee Haney workout is one of the coolest and most challenging splits in workout history. Today we dive into the exact sets and reps that this Golden Era icon used.

Ladies and gentlemen, boys and girls. Today we’re talking about the Lee Haney workout, the one and only golden era classic bodybuilding style that will help you pack on tons of muscle. After the workout, we also included some information about Lee Haney so if you’re further intrigued by him after using his workout program, you can learn everything you need to know. Lee Haney’s Legendary Workout Program

Day-by-Day Breakdown

  • Day 1: Chest and Arms
  • Day 2: Legs
  • Day 3: Back and Shoulders
  • Day 4: Rest

The “Total-Lee Awesome” Haney routine spread across four days, focusing on core muscle groups with alternating intensity. If Lee could emphasize one thing, it’d probably be: “Get your ass to the gym and lift some damn weights!”

Below is the complete Lee Haney Workout:

Day 1 – Chest and Arms

  • Bench Press: 4 sets, 6-8 reps
  • Dumbbell Bench Press: 3 sets, 8-10 reps
  • Incline Bench Press: 4 sets, 6-8 reps
  • Incline Dumbbell Bench Press: 3 sets, 8-10 reps
  • Barbell Curl: 4 sets, 8-10 reps
  • Preacher Curl: 4 sets, 8-10 reps
  • Cable Tricep Extension: 4 sets, 10-12 reps
  • Skullcrusher: 4 sets, 6-8 reps

Day 2 – Legs

  • Leg Extension: 4 sets, 12-15 reps
  • Leg Press: 4 sets, 10-12 reps
  • Squat: 4-5 sets, 8-10 reps
  • Stiff Leg Deadlift: 3-4 sets, 8-10 reps

Day 3 – Back and Shoulders

  • Front Lat Pulldown: 4 sets, 8-10 reps
  • Barbell/T-Bar Row: 4 sets, 6-8 reps
  • Cable Row: 4 sets, 8-10 reps
  • Military Press: 4-5 sets, 6-8 reps
  • Side Lateral Raise: 4 sets, 8-10 reps
  • Upright Row: 4 sets, 6-8 reps

Day 4: Rest

Alternate between the first and second routine variations for a true Haney workout.

Day 1 – Chest and Arms (Variation)

  • Bench Press: 4-5 sets, 6-8 reps
  • Incline Bench Press: 4 sets, 8-10 reps
  • Dumbbell Fly: 4 sets, 10 reps
  • Chest Dip: 3-4 sets, 12-15 reps
  • Cable Crossover: 3-4 sets, 12-15 reps
  • Barbell Curl/Dumbbell Curl: 4-5 sets, 6-8 reps
  • Seated Incline Dumbbell Curl: 4 sets, 8-10 reps
  • Concentration Curl: 4 sets, 8-10 reps
  • Cable Tricep Extension: 4 sets, 12-15 reps
  • Seated One-Arm Dumbbell Extension: 4 sets, 8-10 reps
  • Reverse Grip One-Arm Cable Tricep Extension: 3-4 sets, 10-12 reps

Day 2 – Legs (Variation)

  • Leg Extension: 4-5 sets, 12-15 reps
  • Leg Press: 4 sets, 10-12 reps
  • Squat: 4-5 sets, 8-10 reps
  • Leg Curl: 4 sets, 8-10 reps
  • Stiff Leg Deadlift: 3-4 sets, 6-8 reps

Day 3 – Back (Variation)

  • Narrow Grip Lat Pulldown: 4 sets, 10-12 reps
  • Barbell Row: 4 sets, 8-10 reps
  • Cable Row: 4 sets, 8-10 reps
  • One-Arm Dumbbell Row: 4 sets, 8-10 reps
  • Military Press: 4-5 sets, 6-8 reps
  • Side Lateral Raise: 4 sets, 8-10 reps
  • Upright Row: 4 sets, 6-8 reps

Day 4: Rest

Daily Calf and Abs Workout:

  • Standing Calf Raise: 6 sets, 15-20 reps
  • Seated Calf Raise: 3-4 sets, 15-20 reps
  • Vertical Leg Raise: 4 sets, 15-20 reps
  • Incline Sit Up: 4 sets, 15-20 reps
  • Seated Leg Raise: 4 sets, 15-20 reps

Adapting Haney’s Routine for Different Fitness Levels

Not everyone’s going to start by benching 350 pounds, right? But ultimately, understand that his level of volume probably is too much for most beginners.

That’s why we have the app My Lift Log that helps you gain muscle, lose weight, and track the weight you do. You can’t train like a golden age bodybuilder unless you’re on steroids or between the ages of 15-25. Even if you do, you still need an app to help you track your lifts.

Lee Haney’s Comprehensive Diet Plan

Nutritional Philosophies

Lee believed in “feeding the machine.”

He wasn’t chowing down on junk. Instead, his focus was on lean meats, complex carbs, and a shit ton of greens. The message? “Eat clean, train dirty.”


Supplements and Their Role in His Training

Haney might have chuckled at some of today’s “miracle” supplements. But basics like protein powders and essential amino acids? Hell yeah, those were on his list.


Daily Caloric Intake and Meal Timing

Lee often emphasized the importance of eating the right amount at the right time. “Muscles grow in the kitchen, not just the gym,” he’d say. Planning is key. In order to do the proper Lee Haney workout, you need to incorporate a diet plan too.


Comparative Analysis with Other Bodybuilders

You ever line up two epic bodybuilding beasts side by side and compare their insane physiques? Yeah, I’m talking about the legendary Lee Haney and the monstrous Arnold Schwarzenegger. Let’s dive deep into their world and see who’s the ultimate alpha!


Origins: Where It All Began

  • Lee Haney: Straight outta Fairburn, Georgia, born in 1959, Lee Haney wasn’t just some dude; he was THE dude in the 1980s. Forget the bulk monsters of the 70s. Haney brought that fine-as-hell symmetry to the game.
  • Arnold Schwarzenegger: This beast has been dropping jaws since the 70s. Born in 1947 in Thal, Austria, he took the bodybuilding scene by storm, blending mad size with killer definition.

Who’s Counting? Their Major Flexes

  • Lee Haney: Eight times, EIGHT freaking times, this guy took home the Mr. Olympia gold from 1984 to 1991. That’s no joke.
  • Arnold Schwarzenegger: Arnie did it seven times between 1970 and 1980. But, wait, this dude also went big in Hollywood and politics. Terminator, anyone?

How They Crushed It: Training Secrets Spilled

  • Lee Haney: “Stimulate, don’t annihilate” was his mantra. Lee was all about that intense but short grind, making sure his muscles got the message but weren’t fried.
  • Arnold Schwarzenegger: Arnie believed in grinding hard, like, real hard. Mind and muscle had to be one. And hell, the man loved pumping iron for hours, every damn day!

Legends Live On: Their Mark on Bodybuilding

  • Lee Haney: Dude changed the game, bringing aesthetics back. That balance, that proportion—it was Haney’s signature. And it got folks thinking differently about bodybuilding.
  • Arnold Schwarzenegger: Arnold wasn’t just about muscles; he had that killer charisma that threw bodybuilding into the spotlight. Plus, Hollywood and politics? The man’s a beast on all fronts.

The Afterparty: Life Beyond The Pump

  • Lee Haney: Still rocking the fitness scene, Haney’s all about that health and wellness. Plus, he’s big on giving back, especially when it comes to mentoring the young guns.
  • Arnold Schwarzenegger: We’re talking movies, politics, environment, charity – damn, is there anything Arnold doesn’t do?

Lee Haney Workout Gloves

The Importance of Gear in Training

Gear isn’t just about looking cool. Haney understood that the right gear could elevate your workout game, offering that extra edge during intense sessions. It’s about protection, performance, and pushing past your personal best.

Lee Haney’s Influence on Modern Bodybuilding

His Legacy Beyond the Stage

Haney’s not just about the muscle—he’s about the method, the message, and the massive impact he left on the bodybuilding realm.

The “Haney Effect”: Protégés and Inspired Athletes

From newcomers to seasoned vets, countless athletes have been touched by the “Haney Effect,” adopting his techniques and philosophies.

FAQs on Lee Haney’s Training Methods

What was Lee Haney’s workout routine?

Lee Haney’s workout routine was a 4 day split: Day 1: Chest and Arms, Day 2: Legs, Day 3: Back and Shoulders, Day 4: Rest.

Does Lee Haney still lift weights?

Absolutely! Lee Haney still lifts weights to this day and is involved in the modern fitness industry.

Did Lee Haney do deadlifts?

Absolutely, deadlifts, especially stiff-leg deadlifts, were integral to his leg day routines.

How often did Lee Haney workout?

Haney’s dedication was evident in his exhaustive workout routines, spanning multiple days with specific focus areas, combined with daily calf and abs training.

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