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Lee haney training split (modified)

by fishh s

Program Description

Unleash your potential with this comprehensive 4-week bodybuilding and strength training program designed for all fitness levels. Comprising 20 intense sessions, each lasting around 90 minutes, this plan focuses on building muscle and power through a variety of exercises targeting major muscle groups. You'll engage in a mix of compound and isolation movements, utilizing a full gym setup to maximize your gains. Whether you're a novice or an advanced lifter, this program will challenge you and help you achieve your goals.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 05, 2025 06:25
  • Last Edited
    Oct 18, 2025 01:56

Summary

Experience a powerful transformation with the modified Lee Haney Training Split, a focused 4-week program designed to elevate your strength and muscle definition. Committing to five days a week, you'll engage in a balanced mix of compound and isolation exercises, targeting major muscle groups with intensity. From squats to skull crushers, this program emphasizes progressive overload to help you push past your limits. Get ready to build strength and sculpt your physique with a structured approach that champions consistency and results.
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.1%
Front Delts
12.3%
Middle Delts
12.1%
Chest
10.4%
Upper Back
10.2%
Biceps
8.5%
Lats
7.6%
Rear Delts
5.8%
Forearms
4.3%
Calves
4.2%
Hamstrings
3.6%
Glutes
2.6%
Quadriceps
2.4%
Adductors
0.7%
Abs
0.7%
Lower Back
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9.5
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 9.5
3
Incline Chest Press (Machine)
2
6-12 reps
RPE 9.5
4
Calf Raise (Leg Press)
4
6-10 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9.5
7
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9.5
8
Chest Fly (Machine)
2
8-12 reps
RPE 9.5
9
Lateral Raise (Cable)
3
6-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9.5
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
4
Incline Chest Press (Machine)
2
6-12 reps
RPE 9.5
5
Lateral Raise (Machine)
3
10-15 reps
RPE 9.5
6
Standing Calf Raise
4
6-15 reps
RPE 9.5
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9.5
8
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9.5
9
Chest Fly (Machine)
2
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9.5
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
4
Incline Chest Press (Machine)
2
6-12 reps
RPE 9.5
5
Lateral Raise (Machine)
3
10-15 reps
RPE 9.5
6
Standing Calf Raise
4
6-15 reps
RPE 9.5
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9.5
8
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9.5
9
Chest Fly (Machine)
2
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9.5
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
4
Incline Chest Press (Machine)
2
6-12 reps
RPE 9.5
5
Lateral Raise (Machine)
3
10-15 reps
RPE 9.5
6
Standing Calf Raise
4
6-15 reps
RPE 9.5
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9.5
8
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9.5
9
Chest Fly (Machine)
2
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 9.5
3
Lying Leg Curl
3
6-10 reps
RPE 9.5
4
Skull Crusher (Barbell)
3
6-10 reps
RPE 9.5
5
Overhead Extension (Dumbbell)
3
6-10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1-6 reps
RPE 10
2
Squat (Barbell)
3
5-8 reps
RPE 9.5
3
Lying Leg Curl
3
6-10 reps
RPE 9.5
4
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 9.5
5
Skull Crusher (Barbell)
3
6-10 reps
RPE 9.5
6
Overhead Extension (Dumbbell)
3
6-10 reps
RPE 9.5
7
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9.5
2
Lying Leg Curl
3
6-10 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 9.5
4
Hip Thrust (Machine)
3
8-12 reps
RPE 9.5
5
Skull Crusher (Barbell)
3
6-10 reps
RPE 9.5
6
Overhead Extension (Dumbbell)
3
6-10 reps
RPE 9.5
7
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1-6 reps
RPE 10
2
Squat (Barbell)
3
5-8 reps
RPE 9.5
3
Lying Leg Curl
3
6-10 reps
RPE 9.5
4
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 9.5
5
Skull Crusher (Barbell)
3
6-10 reps
RPE 9.5
6
Overhead Extension (Dumbbell)
3
6-10 reps
RPE 9.5
7
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 9.5
2
Single Arm Rear Delt Cable Fly
4
10-15 reps
RPE 9.5
3
Lat Pulldown
3
8-12 reps
RPE 9.5
4
High Row
2
6-10 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
7-12 reps
RPE 9.5
6
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9.5
7
Power Shrug
3
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
6-10 reps
RPE 9.5
2
Lat Pulldown
3
8-12 reps
RPE 9.5
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9.5
4
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 9.5
5
Single Arm Rear Delt Cable Fly
4
10-15 reps
RPE 9.5
6
Lateral Raise (Cable)
3
12 reps
RPE 9.5
7
Power Shrug
3
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
6-10 reps
RPE 9.5
2
Lat Pulldown
3
8-12 reps
RPE 9.5
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9.5
4
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 9.5
5
Single Arm Rear Delt Cable Fly
4
10-15 reps
RPE 9.5
6
Lateral Raise (Cable)
3
12 reps
RPE 9.5
7
Power Shrug
3
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
6-10 reps
RPE 9.5
2
Lat Pulldown
3
8-12 reps
RPE 9.5
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9.5
4
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 9.5
5
Single Arm Rear Delt Cable Fly
4
10-15 reps
RPE 9.5
6
Lateral Raise (Cable)
3
12 reps
RPE 9.5
7
Power Shrug
3
6-10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9.5
3
Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 7
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9.5
6
Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
7
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
3
8-10 reps
-
9
Skull Crusher (Barbell)
2
10 reps
RPE 9.5
10
Chest Fly (Cable)
2
12 reps
RPE 9.5
11
Wrist Curls
3
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9.5
3
Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9.5
6
Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
7
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9.5
9
Skull Crusher (Barbell)
2
10 reps
RPE 9.5
10
Chest Fly (Cable)
2
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9.5
3
Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9.5
6
Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
7
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9.5
9
Skull Crusher (Barbell)
2
10 reps
RPE 9.5
10
Chest Fly (Cable)
2
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9.5
3
Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9.5
6
Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
7
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9.5
9
Skull Crusher (Barbell)
2
10 reps
RPE 9.5
10
Chest Fly (Cable)
2
12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9.5
2
Barbell Row
3
6-10 reps
RPE 9.5
3
Standing Pullover (Cable)
3
12 reps
RPE 9.5
4
Rear Delt Fly (Machine)
4
10-15 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9.5
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9.5
7
Wrist Curls
4
8-12 reps
RPE 9.5
8
Standing Calf Raise
4
6-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9.5
2
Barbell Row
3
6-10 reps
RPE 9.5
3
Standing Pullover (Cable)
3
12 reps
RPE 9.5
4
Rear Delt Fly (Machine)
4
10-15 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9.5
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9.5
7
Wrist Curls
4
8-12 reps
RPE 9.5
8
Standing Calf Raise
4
6-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9.5
2
Barbell Row
3
6-10 reps
RPE 9.5
3
Standing Pullover (Cable)
3
12 reps
RPE 9.5
4
Rear Delt Fly (Machine)
4
10-15 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9.5
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9.5
7
Wrist Curls
4
8-12 reps
RPE 9.5
8
Standing Calf Raise
4
6-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9.5
2
Barbell Row
3
6-10 reps
RPE 9.5
3
Standing Pullover (Cable)
3
12 reps
RPE 9.5
4
Rear Delt Fly (Machine)
4
10-15 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9.5
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9.5
7
Wrist Curls
4
8-12 reps
RPE 9.5
8
Standing Calf Raise
4
6-12 reps
RPE 9.5
Week 1
1 / 4 Weeks
Day 5
1
Lat Pulldown
3 Sets
6-10 Reps
@9.5
2
Barbell Row
3 Sets
6-10 Reps
@9.5
3
Standing Pullover (Cable)
3 Sets
12 Reps
@9.5
4
Rear Delt Fly (Machine)
4 Sets
10-15 Reps
@9.5
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9.5
6
Hammer Curl (Dumbbell)
3 Sets
8-10 Reps
@9.5
7
Wrist Curls
4 Sets
8-12 Reps
@9.5
8
Standing Calf Raise
4 Sets
6-12 Reps
@9.5
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
5-10 Reps
@9.5
2
Bench Press (Dumbbell)
3 Sets
5-8 Reps
@9.5
3
Incline Chest Press (Machine)
2 Sets
6-12 Reps
@9.5
4
Calf Raise (Leg Press)
4 Sets
6-10 Reps
@9.5
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9.5
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9.5
7
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
@9.5
8
Chest Fly (Machine)
2 Sets
8-12 Reps
@9.5
9
Lateral Raise (Cable)
3 Sets
6-12 Reps
@9.5
Day 2
1
Squat (Barbell)
3 Sets
5-8 Reps
@9.5
2
Romanian Deadlift (Barbell)
2 Sets
6-12 Reps
@9.5
3
Lying Leg Curl
3 Sets
6-10 Reps
@9.5
4
Skull Crusher (Barbell)
3 Sets
6-10 Reps
@9.5
5
Overhead Extension (Dumbbell)
3 Sets
6-10 Reps
@9.5
6
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@9.5
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
@9.5
2
Single Arm Rear Delt Cable Fly
4 Sets
10-15 Reps
@9.5
3
Lat Pulldown
3 Sets
8-12 Reps
@9.5
4
High Row
2 Sets
6-10 Reps
@9.5
5
Lateral Raise (Dumbbell)
3 Sets
7-12 Reps
@9.5
6
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@9.5
7
Power Shrug
3 Sets
6-10 Reps
@9.5
Day 4
1
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
@9.5
2
Incline Bench Press (Dumbbell)
2 Sets
5-10 Reps
@9.5
3
Bench Press (Dumbbell)
2 Sets
5-8 Reps
@9.5
4
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
6-12 Reps
6-12 Reps
@9.5
@7
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9.5
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
@9.5
7
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@9.5
8
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
-
9
Skull Crusher (Barbell)
2 Sets
10 Reps
@9.5
10
Chest Fly (Cable)
2 Sets
12 Reps
@9.5
11
Wrist Curls
3 Sets
8-12 Reps
@9.5