Day 1 – Chest and Arms (Chest, Biceps, Triceps)

Haney’s first training day focused on building a strong chest and well-developed arms. He emphasized starting with big pressing movements for overall mass and strength, then shifted to isolation lifts that targeted the biceps and triceps directly. This combination created both size and definition while keeping the workout balanced.

• Bench Press: Performed for 4 sets of 6–8 reps, this classic lift built overall chest mass and pressing strength. Haney used it as the cornerstone of his chest routine since it also worked the shoulders and triceps, giving him complete upper-body engagement.
• Dumbbell Bench Press: With 3 sets of 8–10 reps, this variation provided a deeper stretch and improved chest activation compared to the barbell press. Training with dumbbells also allowed him to correct imbalances between sides, ensuring balanced growth.
• Incline Bench Press: One of Haney’s go-to movements for building the upper chest, this exercise helped give his torso a fuller and more proportioned look. He worked through 4 sets in the 6–8 rep range to keep the lift heavy and effective.
• Incline Dumbbell Bench Press: Done for 3 sets of 8–10 reps, this movement placed extra focus on the upper pecs while offering freedom in the range of motion. It helped Haney hit angles that the flat bench couldn’t cover, shaping his chest more completely.
• Barbell Curls (standing): Haney performed 4 sets of 8–10 reps here, concentrating on strict form to build overall bicep thickness. By keeping his body stable, he avoided swinging and ensured the biceps did all the work.
• Preacher Curls: This lift isolated the biceps by locking the arms into a fixed position, forcing controlled movement. Haney usually did 4 sets of 8–10 reps, which helped him sharpen the peak of his biceps and improve definition.
• Cable Triceps Extensions (pushdowns): Performed for 4 sets of 10–12 reps, this exercise gave his triceps continuous tension through the range of motion. Haney often used it as a finishing move to carve out detail and arm shape.
• Skull Crushers (lying triceps extensions): With 4 sets of 6–8 reps, this heavy triceps exercise helped him add both size and power to his arms. It especially worked the long head of the triceps, giving his arms thickness from every angle.

Haney often rotated in exercises like dumbbell flyes, chest dips, or cable crossovers for chest, along with incline curls or overhead extensions for arms. This variation kept his muscles challenged and his progress consistent over time.

Day 2 – Legs (Quads & Hamstrings)

Leg training was an essential part of Haney’s weekly split. He believed in hitting the lower body with both heavy compound lifts and isolation movements, giving attention to every major muscle group. His leg workouts were built to deliver strength, thickness, and balance in the quads and hamstrings.

• Leg Extensions: Performed for 4–5 sets of 12–15 reps, this movement was used as a pre-exhaust exercise to tire out the quads before heavier lifts. Haney liked how it pumped blood into the muscles and created a strong burn early in the session.
• Leg Press: With 4 sets of 10–12 reps, this compound exercise helped build quad mass without placing as much stress on the lower back as squats. The pressing angle also engaged the glutes and hamstrings, making it a complete lower-body builder.
• Squats: Often considered the foundation of his leg training, Haney relied on squats for overall growth and strength. He performed 4–5 sets of 8–10 reps, keeping good depth to ensure the quads, hamstrings, and glutes were all heavily involved.
• Leg Curls (lying or seated): This exercise directly targeted the hamstrings and added balance to his quad-focused training. Haney performed 4 sets of 8–10 reps, which helped prevent muscle imbalances and supported knee stability.
• Stiff-Leg Deadlifts: Done for 3–4 sets of 8–10 reps, this exercise worked the hamstrings, glutes, and lower back together. Haney performed them with controlled form and a full stretch, making them one of his best tools for hamstring development.

Haney’s leg training combined high-rep moves with heavy compound lifts, giving him both mass and definition. This style of training allowed him to maintain powerful legs that matched the rest of his balanced physique.

Day 3 – Back and Shoulders

Haney considered back and shoulder training a major key to building a powerful upper body. He divided his back into different sections—upper, middle, and lower—and trained each area with specific exercises. His shoulders were also targeted with presses and raises to create width and balance, while traps added finishing thickness.

• Front Lat Pulldowns: Performed for 4 sets of 8–10 reps, this wide-grip movement helped expand the lats and build the broad “V” shape that defined Haney’s back.
• Barbell or T-Bar Rows: These compound lifts developed serious mid-back thickness and overall pulling strength. Haney pushed heavy weight here, usually working in the 6–8 rep range for 4 sets.
• Seated Cable Rows: This exercise was key for detail and constant tension in the mid-back. He typically performed 4 sets, keeping reps between 8–10 to emphasize control and contraction.
• Military Press (Overhead Barbell Press): With 4–5 sets of 6–8 reps, this lift built strength and size in the front and middle delts, giving his shoulders a solid, rounded look.
• Side Lateral Raises: Haney relied on these for width through the lateral delts, creating broader shoulders. He trained them in 4 sets of 8–10 reps, focusing on controlled movement.
• Upright Rows: This movement worked both traps and shoulders together, rounding out his upper body. He performed 4 sets here, usually keeping the rep range lower at around 6–8.

Haney often added variations such as pull-ups, narrow-grip pulldowns, or one-arm dumbbell rows for extra back work, along with behind-the-back shrugs for trap development. This approach combined strength, detail, and balance, giving him the powerful back and shoulders that defined his championship-winning physique.

Daily Calves and Abs Training

For Haney, calves and abs weren’t muscles to be overlooked or left to chance. He believed in working them with high frequency since they recovered faster and responded well to consistent effort. By adding them at the end of his training sessions, he made sure these endurance-focused areas stayed strong and defined year-round.

• Standing Calf Raise: Haney often pushed through 6 sets of 15–20 reps, knowing this movement was essential for adding size to the gastrocnemius. It gave his calves thickness and helped them stand out on stage.
• Seated Calf Raise: This exercise targeted the soleus, adding depth to the lower leg. He usually trained it for 3–4 sets of 15–20 reps to balance overall calf development.
• Vertical Leg Raise: Used to strengthen the lower abs and hip flexors, Haney relied on controlled movement and proper form. He typically performed 4 sets here, staying in the 15–20 rep range.
• Incline Sit-Up: With 4 sets of 15–20 reps, this ab builder helped him develop core strength and upper ab definition. Haney often slowed down each rep to maximize the contraction.
• Seated Leg Raise: This movement was a favorite for tightening the lower abs, improving both strength and detail. He performed 4 sets, keeping reps high at around 15–20 to build endurance.

By training calves and abs almost daily with moderate volume, Haney kept these muscle groups conditioned without overworking them. His focus on contraction over heavy weight allowed him to build strength and definition consistently.

Weekly Training Split

Haney designed his training around a structure that gave him both intensity and recovery. Instead of working out for long stretches without rest, he preferred short cycles that balanced effort with recovery days. This setup allowed him to train hard, recover fully, and repeat the process consistently throughout the year.

• First training day – Chest and Arms with Calves and Abs: This session combined pressing movements for chest with direct work for the biceps and triceps. Adding calves and abs at the end kept these smaller groups active without taking energy from the main lifts.
• Second training day – Legs with Calves and Abs: Haney emphasized heavy compound lifts for overall leg development, supported by isolation moves for balance. Calves and abs were included here as well to maintain frequency and endurance.
• Third training day – Back and Shoulders with Calves and Abs: Pulling and pressing movements were used to build a wide back and round shoulders. The session finished with calves and abs to complete the upper-body focus.
• Fourth training day – Rest and Recovery: No weight training was performed, allowing the body to recover fully. This rest day played an essential role in building muscle and avoiding overtraining.

By following a three-days-on, one-day-off split, Haney trained each muscle group with intensity while still giving his body time to recover. This push-and-pull workout routine supported steady gains and long-term progress.

Training Philosophy

Lee Haney’s outlook on training was shaped by patience and discipline. He didn’t believe in pushing the body to its breaking point, but instead in building strength step by step. His philosophy was about steady progress, proper recovery, and keeping the body strong for the long run.

• Stimulate, don’t destroy: Haney trained to challenge his muscles just enough to trigger growth without exhausting them to the point of injury. He believed the purpose of a workout was to leave you feeling worked, but still able to come back stronger the next day.
• Quality over ego: Rather than lifting the heaviest weights just to prove a point, he concentrated on perfecting form and maintaining the mind-muscle connection. This allowed him to target the right muscles more effectively and avoid wasted effort.
• Smart intensity: Haney often spoke about training with control, making sure every set had a purpose. This approach kept him free from nagging pains and injuries that could slow progress.
• Balanced growth: He worked on all muscle groups evenly, making sure no area was left behind. His focus on proportion and symmetry kept his physique well-rounded and strong in every area.
• Rest when needed: Haney valued recovery as much as the training itself, advising athletes to listen to their bodies. If he felt tired or worn down, he wasn’t afraid to cut back or take a day off to prevent burnout.

Haney’s workout philosophy all about pushing hard enough to grow, avoiding unnecessary strain, and giving the body time to recover. This balanced mindset not only kept him injury-free but also played a big role in his success as one of bodybuilding’s longest-reigning champions.

I didn’t train for powerlifting. I trained as a bodybuilder. I had to train to stress the muscle and not [worry about] what was on the bar. I think my strategy was a good one because I have no aches, pains, or lingering injuries from training today. I feel great.