Lee Haney's workout
Transform your physique in just 6 weeks with Lee Haney's proven bodybuilding regimen—commit to the grind and unleash your true strength!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 5 | 6–8 reps | @8.5 |
| 2 | Bench Press (Dumbbell) | 3 | 8–10 reps | @7 |
| 3 | Incline Bench Press (Barbell) | 4 | 6–8 reps | @8.5 |
| 4 | Incline Bench Press (Dumbbell) | 3 | 8–10 reps | @7 |
| 5 | Bicep Curl (Barbell) | 4 | 8–10 reps | @7 |
| 6 | Preacher Curl (Barbell) | 4 | 8–10 reps | @7 |
| 7 | Tricep Extension (Cable) | 4 | 10–12 reps | @6.5 |
| 8 | Skull Crusher (Barbell) | 4 | 6–8 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 4 | 12–15 reps | @6.5 |
| 2 | Leg Press | 4 | 10–12 reps | @6.5 |
| 3 | Goblet Squat | 5 | 8–10 reps | @7.5 |
| 4 | Stiff Leg Deadlift | 3 | 8–10 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 4 | 8–10 reps | @7.5 |
| 2 | Barbell Row | 4 | 6–8 reps | @8.5 |
| 3 | Seated Row (Cable) | 4 | 8–10 reps | @7.5 |
| 4 | Military Press (Barbell) | 5 | 6–8 reps | @9 |
| 5 | Lying Side Lateral Raise | 4 | 8–10 reps | @7.5 |
| 6 | Upright Row (Barbell) | 4 | 6–8 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 5 | 6–8 reps | @8.5 |
| 2 | Incline Bench Press (Barbell) | 4 | 8–10 reps | @8 |
| 3 | Pec Fly (Dumbbell) | 4 | 10 reps | @7 |
| 4 | Dip (Bodyweight) | 4 | 12–15 reps | @7 |
| 5 | Cable Crossover | 4 | 12–15 reps | @6.5 |
| 6 | Bicep Curl (Barbell) | 5 | 6–8 reps | @7.5 |
| 7 | Incline Curl (Dumbbell) | 4 | 8–10 reps | @8 |
| 8 | Concentration Curl | 4 | 8–10 reps | @8 |
| 9 | Tricep Extension (Cable) | 4 | 12–15 reps | @6 |
| 10 | Incline Tricep Extension (Dumbbell) | 4 | 8–10 reps | @8 |
| 11 | Single Arm Tricep Extension (Cable) | 4 | 10–12 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 5 | 12–15 reps | @6.5 |
| 2 | Leg Curl | 4 | 10–12 reps | @6.5 |
| 3 | Squat (Barbell) | 5 | 8–10 reps | @8 |
| 4 | Leg Press | 4 | 10–12 reps | @7.5 |
| 5 | Stiff Leg Deadlift | 3 | 6–8 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 4 | 10–12 reps | @7 |
| 2 | Barbell Row | 4 | 8–10 reps | @7.5 |
| 3 | Seated Row (Cable) | 4 | 8–10 reps | @7.5 |
| 4 | Dumbbell Row | 4 | 8–10 reps | @7.5 |
| 5 | Military Press (Barbell) | 5 | 6–8 reps | @8 |
| 6 | Lying Side Lateral Raise | 4 | 8–10 reps | @7.5 |
| 7 | Upright Row (Cable) | 4 | 6–8 reps | @8 |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Lee Haney's workout is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Lee Haney's workout is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Lee Haney's workout is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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