{"id":20768,"date":"2023-11-13T15:19:16","date_gmt":"2023-11-13T15:19:16","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=20768"},"modified":"2025-08-18T13:03:27","modified_gmt":"2025-08-18T13:03:27","slug":"12-week-lee-haney-workout-routine-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/12-week-lee-haney-workout-routine-with-pdf","title":{"rendered":"12-Week Lee Haney Workout Routine with PDF"},"content":{"rendered":"\n<p>I&#8217;ve designed an ultimate 12-week bodybuilding workout plan of 8x Mr Olympia, <a href=\"https:\/\/en.wikipedia.org\/wiki\/Lee_Haney\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/en.wikipedia.org\/wiki\/Lee_Haney\" rel=\"noreferrer noopener\">Lee Haney<\/a>.<\/p>\n\n\n\n<p>Lee Haney is the first bodybuilder to win Mr Olympia eight consecutive years (1984-1991), beating the record of 7x Mr Olympia <a href=\"https:\/\/thefitnessphantom.com\/arnold-schwarzenegger-workout-routine-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"19438\" rel=\"noreferrer noopener\">Arnold Schwarzenegger<\/a>.<\/p>\n\n\n\n<p>His record is only matched by the giant Ronnie Coleman, who also won Mr Olympia 8 times from 1997 to 2005.<\/p>\n\n\n\n<p>Lee Haney&#8217;s massive and proportional physique inspires many fitness enthusiasts to try his workout plan, and if you are one of them, this blog is for you.<\/p>\n\n\n\n<p>This program is designed to help you build muscle and strength and improve your physical appearance.<\/p>\n\n\n\n<p><strong>Note: <\/strong>I\u2019ve collected Lee Haney&#8217;s workout from various sources, including his books, and made a workout program. So, it may or may not match his actual training program. I\u2019ve also included a few different exercises that I think are suitable.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Lee Haney Workout Plan Summary<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Split Type<\/td><td>3-on\/1-off Split (3 days training followed by 1 day rest), including push-pull movements combined per session<\/td><\/tr><tr><td>Duration per Session<\/td><td>90-120 minutes<\/td><\/tr><tr><td>Program Goal<\/td><td>Increase Strength &amp; Gain Muscle Mass<\/td><\/tr><tr><td>Target Gender<\/td><td>Males<\/td><\/tr><tr><td>Difficulty Level<\/td><td>Medium \/ Intermediate Level<\/td><\/tr><tr><td>Optimal Duration for Visible Results<\/td><td>12 months<\/td><\/tr><tr><td>Volume Density<\/td><td>High (20-35 sets per session)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Lee Haney Workout Split\/Schedule<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-9-16 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Lee Haney&#039;s Old School Training Routine \ud83d\udcaa #shorts\" width=\"563\" height=\"1000\" src=\"https:\/\/www.youtube.com\/embed\/TbYgMkw_iV8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>Lee Haney followed a high-frequency training program that involved <a href=\"https:\/\/thefitnessphantom.com\/7-day-gym-workout-plan-with-pdf\" data-type=\"post\" data-id=\"4848\" target=\"_blank\" rel=\"noreferrer noopener\">training every muscle group twice weekly<\/a>.<\/p>\n\n\n\n<p>He used to follow a <a href=\"https:\/\/thefitnessphantom.com\/3-on-1-off-split-workout-with-pdf\" data-type=\"post\" data-id=\"27224\" target=\"_blank\" rel=\"noreferrer noopener\">3-day on 1-day off split<\/a>, combining push and pull exercises on each day. <\/p>\n\n\n\n<p>He trains his chest (push), biceps (pull), calves, and abs on Monday.<\/p>\n\n\n\n<p>Quads (push) and Hamstrings (pull) on Tuesday.<\/p>\n\n\n\n<p> Back (pull), shoulders (push), calves, and abs on Wednesday.<\/p>\n\n\n\n<p>He takes a rest on Thursday or day 4, then he repeats.<\/p>\n\n\n\n<p>He believes pairing push and pull body parts ensures you&#8217;re not overloading the same joint or muscle chain on consecutive days, and the 3-day workout 1-day rest approach ensures each body part gets ample rest (around three days) before being trained again.<\/p>\n\n\n\n<p>Anyone looking for a practical and balanced workout plan for bodybuilding should check out Lee Haney&#8217;s training split.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>12-Week Lee Haney Training Program for Muscle Building<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"UNDEFEATED - 8X MR. OLYMPIA - LEE HANEY MOTIVATION\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/aAcWOy7E1uk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Day 1<\/strong> &#8211; Chest, Arms, Calves, and Abs (A)<\/li>\n\n\n\n<li><strong>Day 2<\/strong> &#8211; Quads &amp; Hamstrings (A)<\/li>\n\n\n\n<li><strong>Day 3 <\/strong>&#8211; Back, Shoulders, Calves, and Abs (A)<\/li>\n\n\n\n<li><strong>Day 4<\/strong> &#8211; OFF<\/li>\n\n\n\n<li><strong>Day 5<\/strong> &#8211; Chest, Arms, Calves, and Abs (B)<\/li>\n\n\n\n<li><strong>Day 6<\/strong> &#8211; Back and Shoulders (B)<\/li>\n\n\n\n<li><strong>Day 7 <\/strong>&#8211; Back, Shoulders, Calves, and Abs (B)<\/li>\n\n\n\n<li><strong>Day 8<\/strong> &#8211; OFF<\/li>\n<\/ul>\n\n\n\n<p>Before you move on to Lee Haney&#8217;s training routine, read the following instructions:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Perform one warm-up set of 20 reps before each exercise to prepare your muscles for intense and heavy training.<\/li>\n\n\n\n<li>Increase the 5-15% load after every set.<\/li>\n\n\n\n<li>You can adjust this program based on your fitness level and goal. For example, reduce the number of exercises, reps, or sets, or replace those exercises that are difficult to perform.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Day 1 &#8211; Chest, Arms, Calves, and Abs (A)<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Target Muscle<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Flat Barbell\/DB Bench Press<\/td><td>Chest<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Incline Barbell\/DB Bench Press<\/td><td>Chest<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Dumbbell Flyes<\/td><td>Chest<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Skull Crusher\/Overhead Extensions<\/td><td>Triceps<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Barbell\/DB Biceps Curl<\/td><td>Biceps<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Incline\/Preacher Curl<\/td><td>Biceps<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Standing Toe Raises<\/td><td>Calves<\/td><td>5<\/td><td>15-20<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/Myw3dRGi5L0\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/Myw3dRGi5L0\" rel=\"noreferrer noopener\"><strong>Seated Knee Tuck<\/strong><\/a><\/td><td>Abdominal<\/td><td>4<\/td><td>Failure<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/2m9LKDVHTec\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/2m9LKDVHTec\" rel=\"noreferrer noopener\">Inclined Sit-ups<\/a><\/td><td>Abdominal<\/td><td>4<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 2 &#8211; Quads and Hamstrings (A)<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Target Muscle<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Leg Extensions<\/td><td>Quadriceps<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>Machine Leg Press<\/td><td>Quadriceps<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>Back Squats<\/td><td>Quad and Glutes<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Stiff-legged Deadlift<\/td><td>Hamstrings<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Leg Curls<\/td><td>Hamstrings<\/td><td>4<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 3 &#8211; Back, Shoulders, Calves, and Abs (A)<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Target Muscle<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Front Lat Pull Down<\/td><td>Back<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>One-arm DB Row<\/td><td>Back<\/td><td>3<\/td><td>10\/side<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>Back<\/td><td>4<\/td><td>8-12<\/td><\/tr><tr><td>T-Bar Row<\/td><td>Back<\/td><td>3<\/td><td>8-10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/overhead-press\" target=\"_blank\" data-type=\"post\" data-id=\"2142\" rel=\"noreferrer noopener\">Military\/DB Press<\/a><\/td><td>Front Delt<\/td><td>3-4<\/td><td>8-10<\/td><\/tr><tr><td>Lateral Raise<\/td><td>Side Delt<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Upright Rows<\/td><td>Upper Trap<\/td><td>3-4<\/td><td>8-10<\/td><\/tr><tr><td>Standing Calf Raises<\/td><td>Gastrocnemius<\/td><td>4-5<\/td><td>15-20<\/td><\/tr><tr><td>Vertical Leg Raises<\/td><td>Lower Ab<\/td><td>3-4<\/td><td>15-20<\/td><\/tr><tr><td>Seated Knee Tucks<\/td><td>Lower Ab<\/td><td>3-4<\/td><td>20-25<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 5 &#8211; Chest, Arms, Calves, and Abs (B)<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Target Muscle<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Incline Barbell\/DB Bench Press<\/td><td>Chest<\/td><td>6<\/td><td>8-10<\/td><\/tr><tr><td>Parallel Bar Dips<\/td><td>Chest<\/td><td>4<\/td><td>10-20<\/td><\/tr><tr><td>Cable Crossover<\/td><td>Chest<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>Pressdown<\/td><td>Triceps<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>Machine Preacher Curl<\/td><td>Biceps<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Concentration\/Hammer Curl<\/td><td>Biceps<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Standing Toe Raises<\/td><td>Calves<\/td><td>5<\/td><td>15-20<\/td><\/tr><tr><td>Lying Leg Raises<\/td><td>Abdominal<\/td><td>4<\/td><td>Failure<\/td><\/tr><tr><td>Incline Sit-ups<\/td><td>Abdominal<\/td><td>4<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 6 &#8211; Quads and Hamstrings (B)<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Target Muscle<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Leg Extensions<\/td><td>Quadriceps<\/td><td>3-4<\/td><td>15-20<\/td><\/tr><tr><td>Hack Squats<\/td><td>Quadriceps<\/td><td>3-4<\/td><td>12-15<\/td><\/tr><tr><td>Front Lunges\/Bulgarian Split Squats<\/td><td>Thighs &amp; Glutes<\/td><td>3-4<\/td><td>10\/leg<\/td><\/tr><tr><td>Leg Curls<\/td><td>Hamstrings<\/td><td>3-4<\/td><td>12-20<\/td><\/tr><tr><td>Romanian Deadlift<\/td><td>Hamstrings<\/td><td>3-4<\/td><td>8-10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 7 &#8211; Back, Shoulders, Calves, and Abs (B)<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Target Muscle<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Front Lat Pull Down<\/td><td>Back<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Weighted Pull-ups<\/td><td>Back<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Seated Cable Row (Neutral Grip)<\/td><td>Back<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Chest Supported Row (Overhand Grip)<\/td><td>Back<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Behind The Neck Press<\/td><td>Shoulder<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Lateral Delt Raise<\/td><td>Shoulder<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Bent-over Rear Delt Raise<\/td><td>Shoulder<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Standing Calf Raises<\/td><td>Calves<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>Vertical Leg Raises<\/td><td>Lower Ab<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>Seated Knee Tucks<\/td><td>Lower Ab<\/td><td>4<\/td><td>20-25<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Lee Haney Additional Exercises to Include Week 2 to 12<\/strong><\/h3>\n\n\n\n<p>Lee Haney&#8217;s workout plan includes a variety of exercises. I&#8217;ve gathered all the exercises that he used to perform in his workouts. Use these movements from week two to twelve to develop muscle mass and definition.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>CHEST<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Weighted Dips: 4 sets, 8-10 reps<\/li>\n\n\n\n<li>Dumbbell Pullover: 4 sets, 10-12 reps<\/li>\n\n\n\n<li>Parallel Cable Flyes: 4 sets, 10-15 reps<\/li>\n\n\n\n<li>Seated Pec Deck Flyes: 4 sets, 12-15 reps<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>BACK<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Behind-the-Neck Pullups: 4-5 sets, 8-10 reps<\/li>\n\n\n\n<li>V-Handle Chinups: 4-5 sets, 8-10 reps<\/li>\n\n\n\n<li>Barbell Pullovers: 4-5 sets, 8-10 reps<\/li>\n\n\n\n<li>Bent-Over Barbell Row: 4 sets, 8-10 reps<\/li>\n\n\n\n<li>Wide-Grip Lat Pull Down: 4 sets, 10-12 reps<\/li>\n\n\n\n<li>Chin-ups: 4 sets, 10-12 reps<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>SHOULDERS<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Alternating Front Raises: 3-4 sets, 10-12 reps<\/li>\n\n\n\n<li>One-Arm Cable Lateral Raises: 3-4 sets, 10-12 reps<\/li>\n\n\n\n<li>Behind-the-Back Upright Rows: 3-4 sets, 8-10 reps<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>LEGS<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Front Squats: 4 sets, 12-15 reps<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/different-types-of-squat-variations-and-benefits#16_Sissy_Squat\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/different-types-of-squat-variations-and-benefits#16_Sissy_Squat\" rel=\"noreferrer noopener\">Sissy Squats<\/a>: 3 sets, 8-10 reps<\/li>\n\n\n\n<li>Lying Leg Curls: 4 sets, 12-20 reps<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-deadlift\" data-type=\"post\" data-id=\"2504\" target=\"_blank\" rel=\"noreferrer noopener\">DB Suitcase Deadlift<\/a>: 4 sets, 10-12 reps<\/li>\n\n\n\n<li>Hack Squat Calf Raises: 4 sets, 20-25 reps<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-squat-variations#2_Dumbbell_Sumo_Squat\" target=\"_blank\" data-type=\"post\" data-id=\"8263\" rel=\"noreferrer noopener\">Dumbbell Sumo Squats<\/a>: 4 sets, 12-15 reps<\/li>\n\n\n\n<li>Donkey Calf Raises: 4 sets, 15-25 reps<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/best-dumbbell-calf-exercises\" data-type=\"post\" data-id=\"9966\" target=\"_blank\" rel=\"noreferrer noopener\">DB Single Leg Calf Raises<\/a>: 4 sets, 20 reps per leg<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>ABDOMINAL<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Roman Chair Sit-ups: 4 sets, 20-25 reps<\/li>\n\n\n\n<li>Hanging Knee Raises: 3 sets, 15-20 reps<\/li>\n\n\n\n<li>Hanging Twisting Knee Raises: 3 sets, 10-12 reps<\/li>\n\n\n\n<li>Seated V-ups: 3 sets, 10-12 reps<\/li>\n\n\n\n<li>Standing Cable Rope Crunches: 4 sets, 20-25 reps<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>BICEPS<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Wide-arm Barbell Biceps Curl: 3 sets, 10-12 reps<\/li>\n\n\n\n<li>EZ Bar Biceps Curls: 3 sets, 10-12 reps<\/li>\n\n\n\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=n9wrBT05k6Y\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=n9wrBT05k6Y\" target=\"_blank\" rel=\"noreferrer noopener\">Lying High Cable Curls<\/a>: 3 sets, 10-12 reps<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>TRICEPS<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/barbell-exercises-for-triceps\" data-type=\"post\" data-id=\"5896\" target=\"_blank\" rel=\"noreferrer noopener\">Lying Barbell Triceps Extension<\/a>: 3 sets, 10-12 reps<\/li>\n\n\n\n<li>Overhead Dumbbell Triceps Extensions: 3 sets, 10-12 reps<\/li>\n\n\n\n<li>Triceps Rope Pushdown: 3 sets, 10-12 reps<\/li>\n\n\n\n<li>Single-arm Overhead Cable Triceps Extension: 3 sets, 10-12 reps<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>FOREARMS<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Reverse Barbell Biceps Curls: 3 sets, 12-15 reps<\/li>\n\n\n\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=xrS1UCC24do\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=xrS1UCC24do\" target=\"_blank\" rel=\"noreferrer noopener\">Behind-The-Back Barbell Wrist Curl<\/a>: 3 sets, 12-15 reps<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/forearm-barbell-exercises\" data-type=\"post\" data-id=\"11680\" target=\"_blank\" rel=\"noreferrer noopener\">Bent-Over Barbell Wrist Curl<\/a>: 3 sets, 12-15 reps<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Should You Follow Lee Haney&#8217;s Bodybuilding Workout Plan?<\/strong><\/h2>\n\n\n\n<p>This Lee Haney bodybuilding workout routine involves performing multiple exercises and numerous reps and sets, and focuses on strength and size gains. So, you need a bit of experience and knowledge about exercise science and nutrition to follow his routine.<\/p>\n\n\n\n<p>If you are a beginner, I recommend you start with a basic plan to <a href=\"https:\/\/thefitnessphantom.com\/push-pull-legs-12-week-program-with-pdf\" data-type=\"post\" data-id=\"13409\" target=\"_blank\" rel=\"noreferrer noopener\">bolster fundamental strength<\/a> and learn about exercise techniques before starting this high-volume training plan.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The Lee Haney Workout Routine PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-eca6588f-b586-4049-b0cc-24b9d6daf930\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/11\/12-Week-Lee-Haney-Training-Program-PDF.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">12-Week-Lee-Haney-Training-Program-PDF<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/11\/12-Week-Lee-Haney-Training-Program-PDF.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-eca6588f-b586-4049-b0cc-24b9d6daf930\" download>Download<\/a><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n<div class=\"gb-container gb-container-0e69c86d\">\n\n<h4 class=\"gb-headline gb-headline-18aade6e gb-headline-text\"><strong>Related Workout Programs<\/strong><\/h4>\n\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-b0a1dbfc\">\n<div class=\"gb-grid-column gb-grid-column-364669b5\"><div class=\"gb-container gb-container-364669b5\">\n\n<figure class=\"gb-block-image gb-block-image-aa5a3742\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-aa5a3742\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Dorian-Yates-Workout-Routine.jpg\" alt=\"Dorian Yates Workout Routine\" title=\"Dorian Yates Workout Routine\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Dorian-Yates-Workout-Routine.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Dorian-Yates-Workout-Routine-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Dorian-Yates-Workout-Routine-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-42f1638c gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/12-week-dorian-yates-workout-routine-with-pdf\" data-type=\"post\" data-id=\"18163\" target=\"_blank\" rel=\"noreferrer noopener\">12 Week Dorian Yates Workout Routine<\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-4ee74a47\"><div class=\"gb-container gb-container-4ee74a47\">\n\n<figure class=\"gb-block-image gb-block-image-c98183c1\"><img decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-c98183c1\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Arnold-Schwarzenegger-workout-routine.jpg\" alt=\"Arnold Schwarzenegger workout routine\" title=\"Arnold Schwarzenegger workout routine\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Arnold-Schwarzenegger-workout-routine.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Arnold-Schwarzenegger-workout-routine-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Arnold-Schwarzenegger-workout-routine-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-90abacbc gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/arnold-schwarzenegger-workout-routine-with-pdf\" data-type=\"post\" data-id=\"19438\" target=\"_blank\" rel=\"noreferrer noopener\">12-Week Arnold Schwarzenegger Workout Program <\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-fc0b0f1b\"><div class=\"gb-container gb-container-fc0b0f1b\">\n\n<figure class=\"gb-block-image gb-block-image-4fa9fb59\"><img decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-4fa9fb59\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Ronnie-Coleman-workout-routine.jpg\" alt=\"Ronnie Coleman workout routine\" title=\"Ronnie Coleman workout routine\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Ronnie-Coleman-workout-routine.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Ronnie-Coleman-workout-routine-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Ronnie-Coleman-workout-routine-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-1fee481b gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/ronnie-coleman-workout-routine-with-pdf\" data-type=\"post\" data-id=\"19717\">12-Week Ronnie Coleman Training Schedule<\/a><\/p>\n\n<\/div><\/div>\n<\/div>\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-65ba249c\">\n<div class=\"gb-grid-column gb-grid-column-a3a642da\"><div class=\"gb-container gb-container-a3a642da\">\n\n<figure class=\"gb-block-image gb-block-image-379f8ef0\"><img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-379f8ef0\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Lou-Ferrigno-Workout-Routine.jpg\" alt=\"Lou Ferrigno Workout Routine\" title=\"Lou Ferrigno Workout Routine\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Lou-Ferrigno-Workout-Routine.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Lou-Ferrigno-Workout-Routine-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Lou-Ferrigno-Workout-Routine-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-3d9cf519 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/12-week-lou-ferrigno-workout-routine-with-pdf\" data-type=\"post\" data-id=\"20060\">12-Week Lou Ferrigno Workout Routine with PDF<\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-13c6caea\"><div class=\"gb-container gb-container-13c6caea\">\n\n<figure class=\"gb-block-image gb-block-image-04de618e\"><img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-04de618e\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Phil-Heath-Workout-Routine.jpg\" alt=\"Phil Heath Workout Routine\" title=\"Phil Heath Workout Routine\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Phil-Heath-Workout-Routine.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Phil-Heath-Workout-Routine-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Phil-Heath-Workout-Routine-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-acaf5f77 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/12-week-phil-heath-workout-routine-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"19376\" rel=\"noreferrer noopener\">12-Week Phil Heath Workout Routine for Ultimate Growth<\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-5793fa47\"><div class=\"gb-container gb-container-5793fa47\">\n\n<figure class=\"gb-block-image gb-block-image-2720bb55\"><img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-2720bb55\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/11\/Jay-Cutler-Training-Program.jpg\" alt=\"Jay Cutler Training Program\" title=\"Jay Cutler Training Program\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/11\/Jay-Cutler-Training-Program.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/11\/Jay-Cutler-Training-Program-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/11\/Jay-Cutler-Training-Program-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-018fe593 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/12-week-jay-cutler-training-program-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"20390\" rel=\"noreferrer noopener\">12-Week Jay Cutler Training Program with Free PDF<\/a><\/p>\n\n<\/div><\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>I&#8217;ve designed an ultimate 12-week bodybuilding workout plan of 8x Mr Olympia, Lee Haney. Lee Haney is the first bodybuilder to win Mr Olympia eight consecutive years (1984-1991), beating the record of 7x Mr Olympia Arnold Schwarzenegger. His record is only matched by the giant Ronnie Coleman, who also won Mr Olympia 8 times from &#8230; <a title=\"12-Week Lee Haney Workout Routine with PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/12-week-lee-haney-workout-routine-with-pdf\" aria-label=\"Read more about 12-Week Lee Haney Workout Routine with PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":20802,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,488],"tags":[497,515,374,503,381],"class_list":["post-20768","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-bodybuilders-routine","tag-lee-haney","tag-mr-olympia","tag-muscle-building","tag-strength-training","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/20768","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=20768"}],"version-history":[{"count":36,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/20768\/revisions"}],"predecessor-version":[{"id":29099,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/20768\/revisions\/29099"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/20802"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=20768"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=20768"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=20768"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}