Lee haney training split (modified)

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.

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Lying Leg Curl

Romanian Deadlift (Barbell)

Hip Thrust (Machine)

Skull Crusher (Barbell)

Overhead Extension (Dumbbell)

V-Handle Tricep Pushdown (Cable)

LEGS+triceps

Shoulder Press (Plate Loaded)

Lat Pulldown

Seated Wide-Grip Row (Cable)

Lat Pulldown (Close Grip)

Single Arm Rear Delt Cable Fly

Lateral Raise (Cable)

Power Shrug

Pull+push

Barbell Row

Standing Pullover (Cable)

Rear Delt Fly (Machine)

Incline Curl (Dumbbell)

Hammer Curl (Dumbbell)

Wrist Curls

Standing Calf Raise

PULL+calves

Incline Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Cable)

Chest Fly (Cable)

PUSH

Incline Chest Press (Machine)

Lateral Raise (Machine)

Chest Fly (Machine)

Push+pull+calves

Sumo Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

CHEST & BACK

LEGS & BICEPS

SHOULDER & TRICEPS

PULL

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