Lee Haney's Bodybuilding Workout Routine (3 On, 1 Off)

When you’ve won more Mr. Olympia titles than Arnold Schwarzenegger, you’ve earned the right to be called a legend. Lee Haney is tied with Ronnie Coleman for the most Mr. Olympia wins in history—eight consecutive victories from 1984 to 1991.

And his training philosophy reflects the perfect blend of aesthetics, intensity, and discipline that helped him shape one of the most iconic physiques of all time.

Take Your Fitness To The Next Level

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This guide breaks down Lee Haney’s high-volume, strategic workout routine—and what you can learn from it, whether you're an aspiring bodybuilder or just looking to add serious size to your frame.

Who Is Lee Haney?

Standing 5'11" and weighing up to 285 pounds in the offseason, Lee Haney wasn’t just a mass monster—he was a bridge between the aesthetic-focused Golden Era and the size-dominated modern era. He won his first Mr. Olympia at age 24 and held the title until 1991, ushering in a new level of muscular development while preserving symmetry and proportion.

While names like Arnold and Ronnie often dominate headlines, Haney’s reign was arguably the most consistent and balanced in bodybuilding history. He didn’t just train to grow—he trained to build a complete, functional, and refined physique.

Special Features Of Lee Haney Workout

Lee Haney’s training went far beyond just lifting heavy weights. Here are four hallmarks of his approach:

1. Three Days On, One Day Off Split

Rather than sticking to a typical Monday-to-Friday gym routine, Haney used a rotating 4-day cycle:

• Day 1: Chest & Arms

• Day 2: Legs

• Day 3: Back & Shoulders

• Day 4: Rest

This structure allowed him to train each muscle group with high volume and sufficient recovery. Over eight days, he repeated each workout with variations, resulting in six distinct training sessions before repeating the cycle.

2. Two Variations for Each Muscle Group

Haney didn’t repeat the same workout each time. Instead, he used two versions of each workout to train muscles from different angles and movement patterns. This ensured fuller development and avoided adaptation.

For example, while his first chest workout might focus on pressing movements, the second would emphasize flyes and dips for greater stretch and contraction.

3. High Volume Training

This program isn’t for beginners. Many of Haney’s workouts exceed 30–40 working sets, requiring serious time, endurance, and training maturity. The volume alone demands an advanced level of conditioning, as well as careful attention to recovery.

4. Daily Calves and Abs

Haney trained his calves and abs at the end of every workout. These were areas he believed required more frequency due to their resilience and daily use. For anyone struggling with calf or core development, this strategy may be worth adopting.

Lee Haney’s Workout Routine

As mentioned above, Lee Haney’s workout rotates through 4 days; 3 sessions and 1 rest day. The specific schedule looks like this.

• Day 1: Chest And Arms (Workout 1)
• Day 2: Legs (Workout 1)
• Day 3: Back And Shoulders (Workout 1)
• Day 4: Rest
• Repeat (Workout 2's)
• Remember, he also did a 'calves and abs' workout at the end of each session.

With that in mind, here is his entire 8-day training block. This includes 6 different workouts and 2 rest days. 

Calves and Abs (Do At The End Of Each Workout Below)

1. Standing or Donkey Calf Raise: 6 sets x 15-20 reps
2. Seated Calf Raise: 3-4 sets x 15-20 reps
3. Vertical Leg Raise: 4 sets x 15-20 reps
4. Incline Sit Ups: 4 sets x 15-20 reps
5. Seated Leg Raise: 4 sets x 15-20 reps

Day 1: Chest and Arms (Workout #1)

Exercise	Sets x Reps
Bench Press	4 x 6-8
Dumbbell Bench Press	3 x 8-10
Incline Bench Press	4 x 6-8
Incline Dumbbell Bench Press	3 x 8-10
Barbell Curl	4 x 8-10
Preacher Curl	4 x 8-10
Cable Triceps Extension	4 x 10-12
Skull Crushers	4 x 6-8

Day 2: Legs (Workout #1)

Exercise	Sets x Reps
Leg Extension	4 x 12-15
Leg Press	4 x 10-12
Squat	4-5 x 8-10
Leg Curl	4 x 8-10
Stiff Leg Deadlift	3-4 x 6-8

Day 3: Back and Shoulders (Workout #1)

Exercise	Sets x Reps
Front Lat Pulldown	4 x 8-10
Barbell or T-Bar Row	4 x 6-8
Cable Row	4 x 8-10
Military Press	4-5 x 6-8
Side Lateral	4 x 8-10
Upright Row	4 x 6-8

Day 4: Rest

Day 5: Chest and Arms (Workout #2)

Exercise	Sets x Reps
Bench Press	4-5 x 6-8
Incline Bench Press	4 x 8-10
Dumbbell Flye	4 sets x 10
Chest Dip	3-4 sets x 12-15
Cable Crossover	3-4 x 12-15 (every other workout)
Barbell Curl or Dumbbell Curl	4-5 x 6-8
Seated Incline Dumbbell Curl	4 x 8-10
Concentration Curl	4 x 8-10
Cable Triceps Extension	4 x 12-15
Seated One Arm Dumbbell Extension	4 x 8-10
Reverse Grip One Arm Cable Triceps Extension	3-4 sets x 10-12

Day 6: Legs (Workout #2)

Exercise	Sets x Reps
Leg Extension	4-5 x 12-15
Leg Press	4 x 10-12
Squats	4-5 x 8-10
Leg Curl	4 x 8-10
Stiff Leg Deadlift	3-4 x 6-8

Day 7: Back and Shoulders (Workout #2)

Exercise	Sets x Reps
Narrow Grip Lat Pulldown	4 x 10-12
Barbell Row	4 x 8-10
Cable Row	4 x 8-10
One Arm Dumbbell Row	4 sets x 8-10
Military Press	4-5 x 6-8
Side Lateral	4 x 8-10
Upright Row	4 x 6-8

Day 8: Rest

REPEAT

Now, let me ask you, are you up for Lee Haney's Workout Routine?

Recovery, Sleep, and Haney’s Golden Rule

Haney often repeated his mantra:
“Train to stimulate, not annihilate.”

He wasn’t interested in destroying his muscles each session—he trained with purpose and intensity but always respected his body’s limits.

That approach extended to recovery:

• Sleep: He advocated for 7–8 hours of nightly sleep, plus naps during the day when possible.

• Auto-Regulation: Haney adjusted his training volume based on how he felt. If he was run-down, he reduced intensity. This strategy helped him stay injury-free throughout his reign.

This is likely a much better muscle-building program for the general population (which I programmed for SET FOR SET's series of training programs).

Should You Follow Lee Haney’s Workout?

This routine isn’t for everyone. With 30–40+ working sets per day and near-daily calf and ab work, it’s best suited for:

• Advanced lifters with a solid training base

• Bodybuilders looking to maximize hypertrophy

• Dedicated trainees who can commit to the volume, time, and recovery demands

If you’re newer to training or natural (not using performance enhancers), consider scaling down. Here’s how:

• Reduce each exercise by 1–2 sets

• Limit calf/ab finishers to 3–4 days per week

• Take additional rest days if needed

What You Can Learn From Lee Haney’s Program

Even if you don’t follow his exact routine, Haney’s training principles offer powerful takeaways:

1. Structure Your Week Creatively

A rotating 3-on, 1-off split can help you train more frequently without rigid weekly constraints. It’s perfect for lifters following push-pull-leg or upper-lower splits who want more flexibility.

2. Use Exercise Variation Strategically

Haney didn’t rely on novelty—he used variation with intention. Changing angles and equipment every other workout can help stimulate fuller muscle development without derailing progress.

3. Train Your Weak Points More Often

Haney trained calves and abs nearly every day. If you’ve got lagging body parts, increasing frequency and total volume may be what’s needed to break through plateaus.

4. Listen to Your Body

Auto-regulation is one of the most underrated tools in training. Some days you’ll feel great - go hard. Other days? Back off. Growth happens when you train smart, not just hard.

Final Thoughts on Lee Haney’s Training Method

Lee Haney didn’t just win Mr. Olympia—he redefined what a complete physique looked like. His blend of classic shape, modern size, and disciplined training remains a blueprint for serious bodybuilders today.

If you want to follow in his footsteps, bring the intensity—but also the intelligence. Train hard, recover harder, and don’t be afraid to adjust your routine to match your body’s needs.

Whether or not you ever step on stage, you’ll be building your own version of “Tota-Lee Awesome.”

Related: Where is Lee Haney Today?