Lee haney training split (modified)
4 weeks powerhouse blend of bodybuilding and strength training NB-it is better to do this when bulking REST between sets 3 to 5 minutes for compound lifts
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 2 | 5–10 reps | @9.5 |
| 2 | Incline Chest Press (Machine) | 2 | 6–12 reps | @9.5 |
| 3 | Bench Press (Dumbbell) | 2 | 5–8 reps | @9.5 |
| 4 | Incline Bench Press (Smith Machine) | 2 | 6–10 reps | @9.5 |
| 5 | Calf Raise (Leg Press) | 4 | 6–10 reps | @9.5 |
| 6 | Lateral Raise (Dumbbell) | 2 | 8–12 reps | @9.5 |
| 7 | Incline Curl (Dumbbell) | 2 | 8–12 reps | @9.5 |
| 8 | Hammer Curl (Dumbbell) | 2 | 8–12 reps | @9.5 |
| 9 | Chest Fly (Machine) | 2 | 8–12 reps | @9.5 |
| 10 | Lateral Raise (Cable) | 2 | 6–12 reps | @9.5 |
| 11 | Preacher Curl (Dumbbell) | 2 | 8 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 5–8 reps | @9.5 |
| 2 | Romanian Deadlift (Barbell) | 2 | 6–12 reps | @9.5 |
| 3 | Lying Leg Curl | 3 | 6–10 reps | @9.5 |
| 4 | Overhead Extension (Dumbbell) | 3 | 6–10 reps | @9.5 |
| 5 | Skull Crusher (Barbell) | 3 | 6–10 reps | @9.5 |
| 6 | Tricep Pushdown (Cable) | 2 | 6–10 reps | @9.5 |
| 7 | Back Extension | 3 | 8–10 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Single Arm Rear Delt Cable Fly | 4 | 10–15 reps | @9.5 |
| 2 | Seated Military Press (Smith Machine) | 3 | 6–8 reps | @9.5 |
| 3 | Lat Pulldown | 3 | 6–10 reps | @9.5 |
| 4 | High Row | 2 | 6–10 reps | @9.5 |
| 5 | Seated Wide-Grip Row (Cable) | 3 | 8–12 reps | @9.5 |
| 6 | Lateral Raise (Dumbbell) | 3 | 7–12 reps | @9.5 |
| 7 | Power Shrug | 3 | 6–10 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 2 | 5–8 reps | @9.5 |
| 2 | Incline Bench Press (Dumbbell) | 2 | 5–10 reps | @9.5 |
| 3 | Bench Press (Dumbbell) | 2 | 5–8 reps | @9.5 |
| 4 | Lateral Raise (Dumbbell) | 2 | 10–12 reps | @9.5 |
| 5 | Lateral Raise (Cable) | 3 | 8–12 reps | @9.5 |
| 6 | Tricep Pushdown (Cable) | 2 | 6–12 reps | @9.5 |
| 7 | Overhead Tricep Extension (Cable) | 3 | 8–10 reps | — |
| 8 | Skull Crusher (Barbell) | 2 | 10 reps | @9.5 |
| 9 | Chest Fly (Cable) | 2 | 12 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 2 | 6–8 reps | @9.5 |
| 2 | Barbell Row | 2 | 6–10 reps | @9.5 |
| 3 | Lat Pulldown | 3 | 6–10 reps | @9.5 |
| 4 | Standing Pullover (Cable) | 3 | 12 reps | @9.5 |
| 5 | Rear Delt Fly (Machine) | 4 | 10–15 reps | @9.5 |
| 6 | Incline Curl (Dumbbell) | 3 | 8–12 reps | @9.5 |
| 7 | Hammer Curl (Dumbbell) | 3 | 8–10 reps | @9.5 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Lee haney training split (modified) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 90 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 training split (modified) is structured around 5 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 4 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 training split (modified) 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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