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Lee Haney's workout

by Eladio Banks

Program Description

**Lee Haney's Workout** is a 6-week bodybuilding program designed to elevate your strength and physique through a comprehensive split routine. With 36 training sessions, this program focuses on targeted muscle groups each day, ensuring balanced development and recovery. Expect to engage in a variety of exercises, including barbell and dumbbell presses, rows, and leg movements, all structured for intermediate to advanced lifters. Equip yourself with a full gym setup and prepare for intense 70-minute sessions that will push your limits and sculpt your body. Get ready to unleash your inner champion!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 02, 2025 01:28
  • Last Edited
    Sep 02, 2025 02:11
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.2%
Front Delts
12.3%
Upper Back
11.4%
Chest
11%
Biceps
9.8%
Quadriceps
8.3%
Lats
7.7%
Middle Delts
7.7%
Hamstrings
6.6%
Glutes
4.8%
Abs
1.7%
Forearms
1.3%
Lower Back
1.2%
Adductors
1%
Abductors
0.5%
Rear Delts
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 7
3
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
5
Bicep Curl (Barbell)
4
8-10 reps
RPE 7
6
Preacher Curl (Barbell)
4
8-10 reps
RPE 7
7
Tricep Extension (Cable)
4
10-12 reps
RPE 6.5
8
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 7
3
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
5
Bicep Curl (Barbell)
4
8-10 reps
RPE 7
6
Preacher Curl (Barbell)
4
8-10 reps
RPE 7
7
Tricep Extension (Cable)
4
10-12 reps
RPE 6.5
8
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 7
3
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
5
Bicep Curl (Barbell)
4
8-10 reps
RPE 7
6
Preacher Curl (Barbell)
4
8-10 reps
RPE 7
7
Tricep Extension (Cable)
4
10-12 reps
RPE 6.5
8
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 7
3
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
5
Bicep Curl (Barbell)
4
8-10 reps
RPE 7
6
Preacher Curl (Barbell)
4
8-10 reps
RPE 7
7
Tricep Extension (Cable)
4
10-12 reps
RPE 6.5
8
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 7
3
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
5
Bicep Curl (Barbell)
4
8-10 reps
RPE 7
6
Preacher Curl (Barbell)
4
8-10 reps
RPE 7
7
Tricep Extension (Cable)
4
10-12 reps
RPE 6.5
8
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 7
3
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
5
Bicep Curl (Barbell)
4
8-10 reps
RPE 7
6
Preacher Curl (Barbell)
4
8-10 reps
RPE 7
7
Tricep Extension (Cable)
4
10-12 reps
RPE 6.5
8
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-15 reps
RPE 6.5
2
Leg Press
4
10-12 reps
RPE 6.5
3
Goblet Squat
5
8-10 reps
RPE 7.5
4
Stiff Leg Deadlift
3
8-10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-15 reps
RPE 6.5
2
Leg Press
4
10-12 reps
RPE 6.5
3
Goblet Squat
5
8-10 reps
RPE 7.5
4
Stiff Leg Deadlift
3
8-10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-15 reps
RPE 6.5
2
Leg Press
4
10-12 reps
RPE 6.5
3
Goblet Squat
5
8-10 reps
RPE 7.5
4
Stiff Leg Deadlift
3
8-10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-15 reps
RPE 6.5
2
Leg Press
4
10-12 reps
RPE 6.5
3
Goblet Squat
5
8-10 reps
RPE 7.5
4
Stiff Leg Deadlift
3
8-10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-15 reps
RPE 6.5
2
Leg Press
4
10-12 reps
RPE 6.5
3
Goblet Squat
5
8-10 reps
RPE 7.5
4
Stiff Leg Deadlift
3
8-10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-15 reps
RPE 6.5
2
Leg Press
4
10-12 reps
RPE 6.5
3
Goblet Squat
5
8-10 reps
RPE 7.5
4
Stiff Leg Deadlift
3
8-10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 7.5
2
Barbell Row
4
6-8 reps
RPE 8.5
3
Seated Row (Cable)
4
8-10 reps
RPE 7.5
4
Military Press (Barbell)
5
6-8 reps
RPE 9
5
Lying Side Lateral Raise
4
8-10 reps
RPE 7.5
6
Upright Row (Barbell)
4
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 7.5
2
Barbell Row
4
6-8 reps
RPE 8.5
3
Seated Row (Cable)
4
8-10 reps
RPE 7.5
4
Military Press (Barbell)
5
6-8 reps
RPE 9
5
Lying Side Lateral Raise
4
8-10 reps
RPE 7.5
6
Upright Row (Barbell)
4
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 7.5
2
Barbell Row
4
6-8 reps
RPE 8.5
3
Seated Row (Cable)
4
8-10 reps
RPE 7.5
4
Military Press (Barbell)
5
6-8 reps
RPE 9
5
Lying Side Lateral Raise
4
8-10 reps
RPE 7.5
6
Upright Row (Barbell)
4
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 7.5
2
Barbell Row
4
6-8 reps
RPE 8.5
3
Seated Row (Cable)
4
8-10 reps
RPE 7.5
4
Military Press (Barbell)
5
6-8 reps
RPE 9
5
Lying Side Lateral Raise
4
8-10 reps
RPE 7.5
6
Upright Row (Barbell)
4
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 7.5
2
Barbell Row
4
6-8 reps
RPE 8.5
3
Seated Row (Cable)
4
8-10 reps
RPE 7.5
4
Military Press (Barbell)
5
6-8 reps
RPE 9
5
Lying Side Lateral Raise
4
8-10 reps
RPE 7.5
6
Upright Row (Barbell)
4
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 7.5
2
Barbell Row
4
6-8 reps
RPE 8.5
3
Seated Row (Cable)
4
8-10 reps
RPE 7.5
4
Military Press (Barbell)
5
6-8 reps
RPE 9
5
Lying Side Lateral Raise
4
8-10 reps
RPE 7.5
6
Upright Row (Barbell)
4
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
RPE 8.5
2
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
3
Pec Fly (Dumbbell)
4
10 reps
RPE 7
4
Dip (Bodyweight)
4
12-15 reps
RPE 7
5
Cable Crossover
4
12-15 reps
RPE 6.5
6
Bicep Curl (Barbell)
5
6-8 reps
RPE 7.5
7
Incline Curl (Dumbbell)
4
8-10 reps
RPE 8
8
Concentration Curl
4
8-10 reps
RPE 8
9
Tricep Extension (Cable)
4
12-15 reps
RPE 6
10
Incline Tricep Extension (Dumbbell)
4
8-10 reps
RPE 8
11
Single Arm Tricep Extension (Cable)
4
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
RPE 8.5
2
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
3
Pec Fly (Dumbbell)
4
10 reps
RPE 7
4
Dip (Bodyweight)
4
12-15 reps
RPE 7
5
Cable Crossover
4
12-15 reps
RPE 6.5
6
Bicep Curl (Barbell)
5
6-8 reps
RPE 7.5
7
Incline Curl (Dumbbell)
4
8-10 reps
RPE 8
8
Concentration Curl
4
8-10 reps
RPE 8
9
Tricep Extension (Cable)
4
12-15 reps
RPE 6
10
Incline Tricep Extension (Dumbbell)
4
8-10 reps
RPE 8
11
Single Arm Tricep Extension (Cable)
4
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
RPE 8.5
2
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
3
Pec Fly (Dumbbell)
4
10 reps
RPE 7
4
Dip (Bodyweight)
4
12-15 reps
RPE 7
5
Cable Crossover
4
12-15 reps
RPE 6.5
6
Bicep Curl (Barbell)
5
6-8 reps
RPE 7.5
7
Incline Curl (Dumbbell)
4
8-10 reps
RPE 8
8
Concentration Curl
4
8-10 reps
RPE 8
9
Tricep Extension (Cable)
4
12-15 reps
RPE 6
10
Incline Tricep Extension (Dumbbell)
4
8-10 reps
RPE 8
11
Single Arm Tricep Extension (Cable)
4
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
RPE 8.5
2
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
3
Pec Fly (Dumbbell)
4
10 reps
RPE 7
4
Dip (Bodyweight)
4
12-15 reps
RPE 7
5
Cable Crossover
4
12-15 reps
RPE 6.5
6
Bicep Curl (Barbell)
5
6-8 reps
RPE 7.5
7
Incline Curl (Dumbbell)
4
8-10 reps
RPE 8
8
Concentration Curl
4
8-10 reps
RPE 8
9
Tricep Extension (Cable)
4
12-15 reps
RPE 6
10
Incline Tricep Extension (Dumbbell)
4
8-10 reps
RPE 8
11
Single Arm Tricep Extension (Cable)
4
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
RPE 8.5
2
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
3
Pec Fly (Dumbbell)
4
10 reps
RPE 7
4
Dip (Bodyweight)
4
12-15 reps
RPE 7
5
Cable Crossover
4
12-15 reps
RPE 6.5
6
Bicep Curl (Barbell)
5
6-8 reps
RPE 7.5
7
Incline Curl (Dumbbell)
4
8-10 reps
RPE 8
8
Concentration Curl
4
8-10 reps
RPE 8
9
Tricep Extension (Cable)
4
12-15 reps
RPE 6
10
Incline Tricep Extension (Dumbbell)
4
8-10 reps
RPE 8
11
Single Arm Tricep Extension (Cable)
4
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
RPE 8.5
2
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
3
Pec Fly (Dumbbell)
4
10 reps
RPE 7
4
Dip (Bodyweight)
4
12-15 reps
RPE 7
5
Cable Crossover
4
12-15 reps
RPE 6.5
6
Bicep Curl (Barbell)
5
6-8 reps
RPE 7.5
7
Incline Curl (Dumbbell)
4
8-10 reps
RPE 8
8
Concentration Curl
4
8-10 reps
RPE 8
9
Tricep Extension (Cable)
4
12-15 reps
RPE 6
10
Incline Tricep Extension (Dumbbell)
4
8-10 reps
RPE 8
11
Single Arm Tricep Extension (Cable)
4
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12-15 reps
RPE 6.5
2
Leg Curl
4
10-12 reps
RPE 6.5
3
Squat (Barbell)
5
8-10 reps
RPE 8
4
Leg Press
4
10-12 reps
RPE 7.5
5
Stiff Leg Deadlift
3
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12-15 reps
RPE 6.5
2
Leg Curl
4
10-12 reps
RPE 6.5
3
Squat (Barbell)
5
8-10 reps
RPE 8
4
Leg Press
4
10-12 reps
RPE 7.5
5
Stiff Leg Deadlift
3
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12-15 reps
RPE 6.5
2
Leg Curl
4
10-12 reps
RPE 6.5
3
Squat (Barbell)
5
8-10 reps
RPE 8
4
Leg Press
4
10-12 reps
RPE 7.5
5
Stiff Leg Deadlift
3
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12-15 reps
RPE 6.5
2
Leg Curl
4
10-12 reps
RPE 6.5
3
Squat (Barbell)
5
8-10 reps
RPE 8
4
Leg Press
4
10-12 reps
RPE 7.5
5
Stiff Leg Deadlift
3
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12-15 reps
RPE 6.5
2
Leg Curl
4
10-12 reps
RPE 6.5
3
Squat (Barbell)
5
8-10 reps
RPE 8
4
Leg Press
4
10-12 reps
RPE 7.5
5
Stiff Leg Deadlift
3
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12-15 reps
RPE 6.5
2
Leg Curl
4
10-12 reps
RPE 6.5
3
Squat (Barbell)
5
8-10 reps
RPE 8
4
Leg Press
4
10-12 reps
RPE 7.5
5
Stiff Leg Deadlift
3
6-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 7
2
Barbell Row
4
8-10 reps
RPE 7.5
3
Seated Row (Cable)
4
8-10 reps
RPE 7.5
4
Dumbbell Row
4
8-10 reps
RPE 7.5
5
Military Press (Barbell)
5
6-8 reps
RPE 8
6
Lying Side Lateral Raise
4
8-10 reps
RPE 7.5
7
Upright Row (Cable)
4
6-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 7
2
Barbell Row
4
8-10 reps
RPE 7.5
3
Seated Row (Cable)
4
8-10 reps
RPE 7.5
4
Dumbbell Row
4
8-10 reps
RPE 7.5
5
Military Press (Barbell)
5
6-8 reps
RPE 8
6
Lying Side Lateral Raise
4
8-10 reps
RPE 7.5
7
Upright Row (Cable)
4
6-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 7
2
Barbell Row
4
8-10 reps
RPE 7.5
3
Seated Row (Cable)
4
8-10 reps
RPE 7.5
4
Dumbbell Row
4
8-10 reps
RPE 7.5
5
Military Press (Barbell)
5
6-8 reps
RPE 8
6
Lying Side Lateral Raise
4
8-10 reps
RPE 7.5
7
Upright Row (Cable)
4
6-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 7
2
Barbell Row
4
8-10 reps
RPE 7.5
3
Seated Row (Cable)
4
8-10 reps
RPE 7.5
4
Dumbbell Row
4
8-10 reps
RPE 7.5
5
Military Press (Barbell)
5
6-8 reps
RPE 8
6
Lying Side Lateral Raise
4
8-10 reps
RPE 7.5
7
Upright Row (Cable)
4
6-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 7
2
Barbell Row
4
8-10 reps
RPE 7.5
3
Seated Row (Cable)
4
8-10 reps
RPE 7.5
4
Dumbbell Row
4
8-10 reps
RPE 7.5
5
Military Press (Barbell)
5
6-8 reps
RPE 8
6
Lying Side Lateral Raise
4
8-10 reps
RPE 7.5
7
Upright Row (Cable)
4
6-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 7
2
Barbell Row
4
8-10 reps
RPE 7.5
3
Seated Row (Cable)
4
8-10 reps
RPE 7.5
4
Dumbbell Row
4
8-10 reps
RPE 7.5
5
Military Press (Barbell)
5
6-8 reps
RPE 8
6
Lying Side Lateral Raise
4
8-10 reps
RPE 7.5
7
Upright Row (Cable)
4
6-8 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
6-8 Reps
@8.5
2
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@7
3
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
@8.5
4
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@7
5
Bicep Curl (Barbell)
4 Sets
8-10 Reps
@7
6
Preacher Curl (Barbell)
4 Sets
8-10 Reps
@7
7
Tricep Extension (Cable)
4 Sets
10-12 Reps
@6.5
8
Skull Crusher (Barbell)
4 Sets
6-8 Reps
@8
Day 2
1
Leg Extension
4 Sets
12-15 Reps
@6.5
2
Leg Press
4 Sets
10-12 Reps
@6.5
3
Goblet Squat
5 Sets
8-10 Reps
@7.5
4
Stiff Leg Deadlift
3 Sets
8-10 Reps
@7.5
Day 3
1
Lat Pulldown
4 Sets
8-10 Reps
@7.5
2
Barbell Row
4 Sets
6-8 Reps
@8.5
3
Seated Row (Cable)
4 Sets
8-10 Reps
@7.5
4
Military Press (Barbell)
5 Sets
6-8 Reps
@9
5
Lying Side Lateral Raise
4 Sets
8-10 Reps
@7.5
6
Upright Row (Barbell)
4 Sets
6-8 Reps
@9
Day 4
1
Bench Press (Barbell)
5 Sets
6-8 Reps
@8.5
2
Incline Bench Press (Barbell)
4 Sets
8-10 Reps
@8
3
Pec Fly (Dumbbell)
4 Sets
10 Reps
@7
4
Dip (Bodyweight)
4 Sets
12-15 Reps
@7
5
Cable Crossover
4 Sets
12-15 Reps
@6.5
6
Bicep Curl (Barbell)
5 Sets
6-8 Reps
@7.5
7
Incline Curl (Dumbbell)
4 Sets
8-10 Reps
@8
8
Concentration Curl
4 Sets
8-10 Reps
@8
9
Tricep Extension (Cable)
4 Sets
12-15 Reps
@6
10
Incline Tricep Extension (Dumbbell)
4 Sets
8-10 Reps
@8
11
Single Arm Tricep Extension (Cable)
4 Sets
10-12 Reps
@7
Day 5
1
Leg Extension
5 Sets
12-15 Reps
@6.5
2
Leg Curl
4 Sets
10-12 Reps
@6.5
3
Squat (Barbell)
5 Sets
8-10 Reps
@8
4
Leg Press
4 Sets
10-12 Reps
@7.5
5
Stiff Leg Deadlift
3 Sets
6-8 Reps
@8
Day 6
1
Lat Pulldown
4 Sets
10-12 Reps
@7
2
Barbell Row
4 Sets
8-10 Reps
@7.5
3
Seated Row (Cable)
4 Sets
8-10 Reps
@7.5
4
Dumbbell Row
4 Sets
8-10 Reps
@7.5
5
Military Press (Barbell)
5 Sets
6-8 Reps
@8
6
Lying Side Lateral Raise
4 Sets
8-10 Reps
@7.5
7
Upright Row (Cable)
4 Sets
6-8 Reps
@8