Lee Haney is one of the most successful bodybuilders of all time having won 8 Mr Olympia titles. If he didn’t retire at the top of his game after his 8th title, there is no doubt that he would have won more even more titles.
In this article we will discuss exactly how much dedication it takes to become one of the greatest bodybuilders of of all time. It will include Lee Haney’s workout plan, his meal plan and what supplementation he used to separate him from the rest of the field.
Before I dive into workout and diet plans I am going to tell you some background information about the man himself.
Introduction to Lee Haney: Total-Lee Awesome
Lee Haney was born on November 11, 1959, in Spartanburg, South Carolina. He is best known for his winning an impressive eight consecutive Mr Olympia titles from 1984 to 1991.
This was a record amount of titles which stood for many years, until it was equalled by the ‘GOAT’ Ronnie Coleman in 2005.
Before becoming an inspirational figure in bodybuilding, Haney played college football at Spartanburg Methodist College and later at the University of Georgia.
His ambition was to become a professional football which was unfortunately disrupted due to a knee injury during his college football career. This changed his plans and led him to shift his focus to bodybuilding and fitness.
Haney began weightlifting and soon discovered his talent and passion for bodybuilding. His transition from football to bodybuilding marked a huge turning point in his life and led to his legendary career in bodybuilding.
In addition to his bodybuilding career, Lee Haney is also known for his contributions to the fitness and wellness industry. He has written books and produced videos on bodybuilding and fitness, and has been involved in various fitness-related businesses.
Lee Haney’s success in bodybuilding, along with his dedication to promoting a healthy and active lifestyle, has made him a highly respected figure in the bodybuilding and fitness industries.
Breaking Down Lee Haney’s Workout Plan
Lee Haney had an incredible physique. He had broad shoulders and a tight and ripped waist, creating the perfect v-shaped torso. To achieve such an incredible physique a well maintained workout plan is essential.
Lee Haney’s workout plan was to workout for three days in a row, followed by a rest day. He used a high volume workout routine and trained following an eight day workout split, due to having two separate workouts per muscle group.
Lee Haney’s workout split would look like this:
- Day 1: Chest and Arms Workout 1
- Day 2: Legs Workout 1
- Day 3: Back and Shoulders Workout 1
- Day 4: Rest and Recovery
- Day 5: Chest and Arms B
- Day 6: Legs B
- Day 7: Back and Shoulders B
- Day 8: Rest and Recovery
Lee Haney’s Workout Plan
Day 1: Chest and Arms Workout 1
| Exercise | Sets | Repetitions | Muscles Worked |
|---|---|---|---|
| Bench Press | 4 | 6-8 | Chest, Triceps, Shoulders |
| Dumbbell Bench Press | 3 | 8-10 | Chest, Triceps, Shoulders |
| Incline Bench Press | 4 | 6-8 | Upper Chest, Triceps |
| Incline Dumbbell Bench Press | 3 | 8-10 | Upper Chest, Triceps |
| Barbell Curl | 4 | 8-10 | Biceps |
| Preacher Curl | 4 | 8-10 | Biceps |
| Cable Tricep Extensions | 4 | 10-12 | Triceps |
| Skullcrushers | 4 | 6-8 | Triceps |
Day 2: Legs Workout 1
| Exercise | Sets | Repetitions | Muscles Worked |
|---|---|---|---|
| Leg Extension | 4 | 12-15 | Quadriceps |
| Leg Press | 4 | 10-12 | Quadriceps, Hamstrings |
| Squats | 4-5 | 8-10 | Quadriceps, Hamstrings, Glutes |
| Leg Curl | 4 | 8-10 | Hamstrings |
| Stiff Leg Deadlift | 3-4 | 8-10 | Hamstrings, Lower Back |
Day 3: Back and Shoulders Workout 1
| Exercise | Sets | Repetitions | Muscles Worked |
|---|---|---|---|
| Front Lat Pull Down | 4 | 8-10 | Latissimus Dorsi, Biceps |
| Barbell or T-Bar Row | 4 | 6-8 | Upper Back, Biceps |
| Cable Rows | 4 | 8-10 | Upper Back, Biceps |
| Military Press | 4-5 | 6-8 | Shoulders, Triceps |
| Side Lateral | 4 | 8-10 | Side Delts |
| Upright Row | 4 | 6-8 | Shoulders, Upper Traps, Biceps |
Day 4: Rest and Recovery
Day 5: Chest and Arms Workout 2
| Exercise | Sets | Repetitions | Muscles Worked |
|---|---|---|---|
| Bench Press | 4-5 | 6-8 | Chest, Triceps, Shoulders |
| Incline Bench Press | 4 | 8-10 | Upper Chest, Triceps |
| Dumbbell Flye | 4 | 10 | Chest, Front Shoulders |
| Chest Dip | 3-4 | 12-15 | Chest, Triceps |
| Cable Crossovers | 3-4 | 12-15 | Chest |
| Barbell Curl or Dumbbell Curl | 4-5 | 6-8 | Biceps |
| Seated Incline Dumbbell Curl | 4 | 8-10 | Biceps |
| Concentration Curl | 4 | 8-10 | Biceps |
| Cable Tricep Extensions | 4 | 12-15 | Triceps |
| Seated One Arm Dumbbell Extension | 4 | 8-10 | Triceps |
| Reverse Grip One Arm Cable Tricep Extension | 3-4 | 10-12 | Triceps |
Day 6: Legs Workout 2
| Exercise | Sets | Repetitions | Muscles Worked |
|---|---|---|---|
| Leg Extension | 4-5 | 12-15 | Quadriceps |
| Leg Press | 4 | 10-12 | Quadriceps, Hamstrings |
| Squats | 4-5 | 8-10 | Quadriceps, Hamstrings, Glutes |
| Leg Curl | 4 | 8-10 | Hamstrings |
| Stiff Leg Deadlift | 3-4 | 6-8 | Hamstrings, Lower Back |
Day 7: Back and Shoulders Workout 2
| Exercise | Sets | Repetitions | Muscles Worked |
|---|---|---|---|
| Narrow Grip Lat Pull Down | 4 | 10-12 | Latissimus Dorsi, Biceps |
| Barbell Row | 4 | 8-10 | Upper Back, Lower Back, Biceps |
| Cable Rows | 4 | 8-10 | Upper Back, Biceps |
| One Arm Dumbbell Row | 4 | 8-10 | Upper Back, Biceps |
| Military Press | 4-5 | 6-8 | Shoulders, Triceps |
| Side Lateral | 4 | 8-10 | Side Delts |
| Upright Row | 4 | 6-8 | Shoulders, Upper Traps, Biceps |
Day 8: Rest and Recovery
On top of his workout plan Haney trained calves and abs on a daily basis. His calves and abs workout was:
| Exercise | Sets | Repetitions | Muscles Worked |
|---|---|---|---|
| Standing Calf Raise | 6 | 15-20 | Calves |
| Seated Calf Raise | 3-4 | 15-20 | Calves |
| Vertical Leg Raise | 4 | 15-20 | Abdominals |
| Incline Sit Ups | 4 | 15-20 | Abdominals |
| Seated Leg Raise | 4 | 15-20 | Abdominals |
So, how is it possible to fuel such an intense workout schedule. Let’s have a look into Lee Haney’s meal plan and find out.
Breaking Down Lee Haney’s Meal Plan
A good workout plan is pointless if you do not combine it with a good diet. Nutrition plays a very important role in bodybuilding, no matter what your training goals are.
Lee Haney’s meal plan has played a key role in building his impressive physique and separated him from his fellow bodybuilders, taking him to the top of the sport.
Haney consumed a large amount of calories, which contained a balanced ratio of proteins, carbs and fats to aid muscle recovery. He emphasized the importance of portion control and avoided eating junk food.
Overall, Haney kept his diet simple, consuming mainly basic food items like fish, chicken, beans, fruits, eggs, whole grains and green vegetables. He consumed a large amount of whole eggs because they help to grow muscles faster and bigger.
He consumed a large amount of fat in his diet which he mainly gets from nuts and adds them in small quantities to reach his daily fat intake.
Water intake was one of Haney’s main priorities. Staying hydrated is essential to keep the body energised throughout the day. Water aids in the digestion and absorption of nutrients and also supports overall health and well-being.
Lee Haney’s Meal Plan
| Meal | Food/Supplements |
|---|---|
| Meal 1 | Almonds, Nuts, Oatmeal, Fruits, Eggs |
| Meal 2 | Rice, Lentils, Chicken |
| Meal 3 | Milk, Eggs, Fruits, Protein Smoothie |
| Meal 4 | Sweet Potato, Spinach, Rice |
| Meal 5 | Fruits, Eggs, Protein Shake |
| Meal 6 | Rice, Vegetables, Chicken Breast, Salad |
Haney is very particular about the foods that he eats and makes sure that he consumes a balanced diet so that each nutrient can act on his body.
He famously said, “You can’t train like a horse and eat like a bird’ and believed that a well-constructed diet, combined with a disciplined workout regimen, was the key to his success in bodybuilding.
Lee Haney’s Supplements
Whey Protein: All professional body builders use whey protein in their bodybuilding regimen. Haney usually had a protein shake post-workout to aid in muscle recovery and also between meals to maintain a steady supply of protein to his muscles.
Creatine: Haney was known to use creatine, creatine is widely used in the bodybuilding industry. It is one of the most popular and effective supplements for enhancing muscle growth.
BCAA’S: Branched chain amino acids (BCAA’s) are made up of three essential amino acids: leucine, isoleucine, and valine. This was another supplement Haney used to help increase muscle growth and enhance exercise performance.
Multivitamins: He used Multivitamin supplements that contained a combination of various vitamins and minerals to provide his body with essential nutrients that may be lacking in his diet.
Fish Oil: Haney also used fish oil supplements, which are rich in omega-3 fatty acids. These fats are essential for heart health, reducing inflammation, and supporting joint mobility which are all important factors for a bodybuilder like Haney.
Haney believed that supplementation was an important part of any fitness routine and that it could help support his training and diet goals.
I don’t know the exact brand of the supplements that Haney used but I have some recommendations. I have done a lot of research and testing on all of the supplements that Haney used and written a review on the best product for each supplement.
Here are the best products based on my studies:
Best Whey Protein: Optimum Nutrition Gold Standard Pre Workout Powder
Best Creatine: Warrior Micronized Creatine Monohydrate Powder
Best BCAA’s: Optimum Nutrition Gold Standard BCAA Train + Sustain
Best Multivitamins: Centrum Advance 50+ Multivitamin & Mineral Tablets
Best Fish Oils: Nutravita Omega 3 2000mg Capsules
Conclusion: Haney’s Impact on Bodybuilding
Lee Haney is one of the greatest bodybuilders of all time and one of the most successful men the sport has ever seen. He won the Mr Olympia title eight times, for eight consecutive years, only equalled by Ronnie Coleman.
Haney worked out for three days in a row, followed by a rest day. He used a high volume training routine and trained following an eight day workout split, due to having two separate workouts per muscle group. He consumed a large amount of calories, which contained a balanced ratio of proteins, carbs and fats to aid muscle recovery.
Haney’s success in bodybuilding, along with his dedication to promoting a healthy and active lifestyle, has made him a highly respected figure in the bodybuilding and fitness industries.
Whether you’re just starting out or want to take your fitness journey to the next level, Lee Haney’s workout plan provides valuable insights into the training strategies of a top-tier bodybuilder.
Take a leap and test it out. Give Lee Haney’s workout plan a try for 12 weeks and really test your strength and endurance. If you have any question, leave a comment in the comments section below and I will reply as soon as possible.