Lee Haney is a retired professional bodybuilder from the United States, renowned for his exceptional sports career.
He holds the record for winning the prestigious Mr Olympia title a remarkable eight times, a feat shared with Ronnie Coleman from 1984 to 1991.
Lee Haney was born on November 11, 1959, in Fairburn, Georgia Haney grew up in Spartanburg, South Carolina. From a young age, he became fascinated with muscular physiques and began weightlifting.
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Inspired by figures such as Hercules, Samson, and bodybuilder Robby Robinson, Haney embarked on his fitness journey.
Despite starting with limited resources, Haney’s determination led him to the local YMCA, where he caught the attention of bodybuilding coach Danny Rogers. Recognizing his potential, Rogers encouraged Haney to pursue bodybuilding, setting the stage for his future success.
Lee Haney’s competitive career is nothing short of remarkable. At just 16 years old, he entered his first show, the 1975 Mr South Carolina, igniting his passion for competition.
Although he later earned a football scholarship in 1977, his true calling remained bodybuilding. Haney’s dedication paid off when he won the Teen Mr America title in 1979. Resuming to improve, he claimed victory at the Junior Nationals, Nationals, and World Amateur Championships in the heavyweight division in 1982.
In 1983, Haney debuted at the Olympia, finishing in an impressive third place. The following year, at 25, he secured his first Mr Olympia title, commencing a dominant reign for the next seven years. Haney’s unparalleled success led him to retire from competitive bodybuilding at 32.
Throughout his bodybuilding career, Haney’s list of accomplishments has been extensive. Alongside his Mr Olympia victories, he also won the 1987 Grand Prix Germany, demonstrating his excellence in the sport.
His remarkable physique, dedication, and passion solidified his status as one of the greatest bodybuilders ever.
Lee Haney’s legacy inspires new bodybuilders and fitness enthusiasts worldwide. His achievements and contribution to the sport attest to his outstanding commitment and perseverance.
Lee Haney Diet and Nutrition Plan
Lee Haney was attached to a comprehensive and nourishing diet plan, significantly emphasizing consuming high-quality foods to support his bodybuilding endeavors.
Proteins were pivotal in Haney’s dietary choices, primarily from chicken, eggs, fish, and occasionally lentils. While he sometimes incorporated protein powders during the off-season, he mainly relied on whole food sources for his protein intake.
Regarding carbohydrates and fats, Haney favored sweet potatoes as his primary source of carbs. He regarded sweet potatoes as an exceptional energy food due to their abundant fibre and rich vitamin content.
Haney also highlighted their anabolic properties, which contributed to his muscle-building efforts. Spinach, renowned for its essential mineral content, was crucial to his diet.
He also included pineapple in his meals twice daily, benefiting from its anti-inflammatory properties and supporting joint health.
In addition to these core components, Haney’s diet featured almonds, walnuts, and a substantial intake of eggs. During the off-season, he consumed as many as 12 to 15 eggs daily. However, as he approached the competition, he reduced his consumption of whole eggs.
Haney’s nutritional approach focused on maintaining a delicate balance, ensuring he did not exceed a weight gain of 20 to 30 pounds during the off-season.
The visibility of his abs served as a visual indicator of acceptable body fat levels, underscoring his unwavering commitment to overall health and aesthetic excellence.
Lee Haney Meal Plan
Here is the complete meal plan of Lee Haney:
Lee Haney Meal 1
- Oatmeal 80 g
- Almonds and nuts
- Fruits 250 g
- Whole Eggs 4
Lee Haney Meal 2
- Chicken 250 g
- Lentils
- Rice 150 g
Lee Haney Meal 3
- Protein smoothie with fruits
- White Eggs 6
- Milk 1 Glass
Lee Haney Meal 4
- Rice 200 g
- Sweet Potato 120 g
- Spinach
Lee Haney Meal 5
- Protein Shake
- Fruits
- Whole Eggs 4
Lee Haney Meal 6
- Chicken Breast 300 g
- Rice 200 g
- Veggies and salad
Lee Haney Workout Routine
Haney’s training objective is to effectively stimulate each muscle group, leading him to favor training splits.
His workout routine follows a 4-day training split, comprising three training days and a day of rest.
Day 1: Chest and Arms Workout
| Bench Press | 4 Sets, 5-8 Reps |
| Dumbbell Bench Press | 3 Sets, 8-10 Reps |
| Barbell Curl | 4 Sets, 8-10 Reps |
| Preacher Curl | 4 Sets, 8-12 Reps |
| Cable Tricep Extensions | 4 Sets, 10-12 Reps |
| Incline Bench Press | 4 Sets, 5-8 Reps |
| Incline Dumbbell Bench Press | 3 Sets, 8-10 Reps |
| Skullcrushers | 4 Sets, 8-10 Reps |
Day 2: Legs Workout
| Leg Extension | 4 Sets, 12-15 Reps |
| Leg Press | 4 Sets, 10-12 Reps |
| Squats | 4-5 Sets, 8-12 Reps |
| Leg Curl | 4 Sets, 8-12 Reps |
| Stiff-Leg Deadlift | 4-6 Sets, 8-10 Reps |
Day 3: Back and Shoulders Workout
| Front Lat Pulldown | 4 Sets, 10-12 Reps |
| Barbell or T-Bar Row | 4 Sets, 8-10 Reps |
| Side Lateral | 4 Sets, 10-15 Reps |
| Upright Row | 4 Sets, 8-10 Reps |
| Cable Rows | 4 Sets, 8-10 Reps |
| Military Press | 4-5 Sets of 8-12 Reps |
Day 4:
- Rest
Day 5: Chest and Arms Workout
| Bench Press | 4 Sets – 5-8 Reps |
| Dumbbell Bench Press | 3 Sets, 8-10 Reps |
| Barbell Curl | 4 Sets, 8-10 Reps |
| Preacher Curl | 4 Sets, 8-12 Reps |
| Cable Tricep Extensions | 4 Sets, 10-12 Reps |
| Incline Bench Press | 4 Sets, 5-8 Reps |
| Incline Dumbbell Bench Press | 3 Sets, 8-10 Reps |
| Skullcrushers | 4 Sets, 8-10 Reps |
Day 6: Legs and Back Workout
| Leg Extension | 4 Sets, 12-15 Reps |
| Leg Press | 4 Sets, 10-12 Reps |
| Squats | 4-5 Sets, 8-12 Reps |
| Leg Curl | 4 Sets, 8-12 Reps |
| Stiff-Leg Deadlift | 4-6 Sets, 8-10 Reps |
| Cable Rows | 4 Sets, 10-15 Reps |
| Side Lateral | 4 Sets, 10-12 Reps |
| Upright Row | 4 Sets, 8-10 Reps |
Day 7:
- Rest