Lee Haney is a name that is always heard of within the community of bodybuilding. He is a legend in the sport, and his contribution to the sport is immeasurable.
Haney is an eight-time Mr. Olympia winner, and his dominance in the sport has made him one of the greatest bodybuilders ever.
We’ll explore what his workout routine used to look like, what kind of diet he had as well as any supplements he took along the way to achieve his physique.
Who is Lee Haney?
Lee Haney was born in Spartanburg, South Carolina on November 11, 1959. Haney was an active child and participated in various sports, including football, basketball, and track and field.
He discovered his passion for bodybuilding at the age of 17. Haney started training under the guidance of Arthur Jones, the founder of Nautilus, a fitness equipment company. Jones was impressed with Haney’s physique and encouraged him to pursue bodybuilding professionally.
Haney’s career in bodybuilding started in 1982 when he won the Junior National Championships. In 1983, he won the Nationals, and in 1984, he won the Night of Champions. Haney’s career took off after he won his first Mr. Olympia title in 1984.
He went on to win the title for the next seven consecutive years, making him one of the most dominant bodybuilders of all time. Haney retired from bodybuilding in 1991, but his legacy in the sport continues to inspire many aspiring bodybuilders.
Lee Haney’s Workout Routine
Lee Haney’s workout routine is a key component of his success as a bodybuilder. He follows a structured program that targets different muscle groups on different days of the week, allowing for maximum gains in strength and size. Here’s a breakdown of his workout routine:
Day 1: Chest and Biceps
- Warm-up: 10-15 minutes of cardio
- Bench press: 4 sets of 6-8 reps
- Incline dumbbell press: 4 sets of 8-10 reps
- Cable crossovers: 3 sets of 10-12 reps
- Barbell curls: 4 sets of 8-10 reps
- Dumbbell hammer curls: 3 sets of 10-12 reps
Day 2: Legs
- Warm-up: 10-15 minutes of cardio
- Squats: 4 sets of 8-10 reps
- Leg press: 4 sets of 10-12 reps
- Leg curls: 3 sets of 10-12 reps
- Calf raises: 5 sets of 12-15 reps
Day 3: Rest
Day 4: Shoulders and Triceps
- Warm-up: 10-15 minutes of cardio
- Military press: 4 sets of 8-10 reps
- Dumbbell lateral raises: 4 sets of 10-12 reps
- Upright rows: 3 sets of 10-12 reps
- Close-grip bench press: 4 sets of 8-10 reps
- Triceps pushdowns: 3 sets of 10-12 reps
Day 5: Back
- Warm-up: 10-15 minutes of cardio
- Pull-ups: 4 sets of 10-12 reps
- Barbell rows: 4 sets of 8-10 reps
- Seated cable rows: 3 sets of 10-12 reps
- Hyperextensions: 3 sets of 10-12 reps
Day 6: Rest
Day 7: Abs and Cardio
- Warm-up: 10-15 minutes of cardio
- Hanging leg raises: 3 sets of 10-12 reps
- Decline sit-ups: 3 sets of 10-12 reps
- Russian twists: 3 sets of 10-12 reps
- Cardio: 20-30 minutes of moderate-intensity
It’s important to note that Haney’s workout routine is designed for his body and his goals as a bodybuilder. While it may not be appropriate for everyone, it’s a great example of how a structured program can lead to impressive gains in strength and size.
In addition to weightlifting, Haney would also do cardio to maintain his cardiovascular health. Haney does about 30 minutes of cardio, four to five times a week, either on a treadmill or an elliptical machine.
Haney believed that cardio was essential for maintaining a healthy heart and burning excess fat.
Diet Plan
Lee Haney’s diet plan is just as important as his workout routine in achieving his impressive physique. He follows a high protein, moderate carbohydrate, and low-fat diet to support muscle growth and fat loss. Here’s a breakdown of his typical daily diet:
Day 1:
- Breakfast: 6 egg whites, 1 whole egg, 1 cup oatmeal, 1 banana
- Snack: Protein shake (whey protein, water, ice)
- Lunch: Grilled chicken breast, 1 cup brown rice, steamed vegetables
- Snack: Apple, a handful of almonds
- Dinner: Grilled salmon, 1 cup of quinoa, steamed vegetables
Day 2:
- Breakfast: 6 egg whites, 1 whole egg, 1 cup oatmeal, 1 banana
- Snack: Protein bar
- Lunch: Grilled turkey breast, 1 cup sweet potato, steamed vegetables
- Snack: Grapefruit, a handful of cashews
- Dinner: Grilled flank steak, 1 cup of wild rice, steamed vegetables
Day 3:
- Breakfast: 6 egg whites, 1 whole egg, 1 cup oatmeal, 1 banana
- Snack: Protein shake (whey protein, water, ice)
- Lunch: Grilled chicken breast, 1 cup of quinoa, steamed vegetables
- Snack: Pear, a handful of walnuts
- Dinner: Grilled shrimp, 1 cup brown rice, steamed vegetables
Day 4:
- Breakfast: 6 egg whites, 1 whole egg, 1 cup oatmeal, 1 banana
- Snack: Protein bar
- Lunch: Grilled salmon, 1 cup sweet potato, steamed vegetables
- Snack: Orange, a handful of almonds
- Dinner: Grilled chicken breast, 1 cup brown rice, steamed vegetables
Day 5:
- Breakfast: 6 egg whites, 1 whole egg, 1 cup oatmeal, 1 banana
- Snack: Protein shake (whey protein, water, ice)
- Lunch: Grilled turkey breast, 1 cup of quinoa, steamed vegetables
- Snack: Apple, a handful of cashews
- Dinner: Grilled flank steak, 1 cup brown rice, steamed vegetables
Day 6 and 7:
- These days are considered “cheat days” where Haney allows himself to indulge in some of his favorite foods in moderation.
Supplements
Here are some of the supplements he took and how he used them:
- Whey protein powder: Haney consumed whey protein powder after workouts to help repair and rebuild his muscles. He typically mixed one scoop of protein powder with water and drank it within 30 minutes of finishing his workout.
- Creatine: Haney used creatine to increase his muscle strength and power. He typically took 5 grams of creatine monohydrate per day, mixed with water or juice.
- Glutamine: Haney used glutamine to support his immune system and aid in muscle recovery. He typically took 5 grams of glutamine powder per day, mixed with water or juice.
- BCAAs: Haney used branched-chain amino acids (BCAAs) to support muscle growth and prevent muscle breakdown. He typically consumed BCAAs in supplement form or through food sources like eggs and chicken.
- Multivitamins: Haney took a daily multivitamin to ensure he was getting all the essential nutrients his body needed to perform and recover.
It’s worth noting that supplement use is a personal choice, and what works for one athlete may not work for another. Additionally, it is important to consult with a healthcare professional before starting any new supplement regimen.
Competitions and Charity Work
Lee Haney’s dominance in bodybuilding is evident from his eight Mr. Olympia titles. He won his first Mr. Olympia in 1984, and he went on to win the title for the next seven years, until his retirement in 1991.
Haney’s record in the sport is still unmatched, and his contribution to the sport has made him one of the greatest bodybuilders of all time.
In addition to his success in bodybuilding, Haney is also known for his charitable work. He founded Lee Haney’s Harvest House, a nonprofit organization that provides a safe and nurturing environment for children from disadvantaged backgrounds.
The organization’s mission is to provide education, mentoring, and life skills to children in need.
Haney’s Harvest House has helped countless children over the years, and Haney’s commitment to giving back to the community has made him a role model for many.
Conclusion
Lee Haney’s legacy in bodybuilding is unparalleled. He is a true legend of the sport. As we’ve seen in this article it wasn’t easy to get there. It took hard work, commitment, and years of determination to achieve what he has achieved. Hopefully, you can take something from his routine to incorporate into yours.
Marko Rakic is a trail runner and fitness enthusiast from Sydney, Australia. He is the lead writer for The Ultimate Primate and believes the best way to live a happy life is through constantly challenging yourself.
