Lee Haney's Bodybuilding Workout Routine (3 On, 1 Off)

Written By: Maxence Cote

Updated: Jan 17, 2025

Workout Types

Strength Training
Hypertrophy
3 Days On, 1 Day Off Split

Equipment Needed

Dumbbells
Barbell
Cable Machine
Bench
Mat

Workout Summary

Main Goal: Build Strength and Muscle Mass
Workout Type: Body Part Split
Program Duration: 8-12 Weeks
Training Level: Intermediate to Advanced

Overview

This program is inspired by Lee Haney's philosophy of "stimulate, not annihilate." It focuses on high-intensity training with controlled volume, targeting specific muscle groups for maximum growth and recovery. The structure follows 3 consecutive training days with 1 rest day to allow muscles to recuperate before the next cycle.

Lee Haney's Bodybuilding Workout Routine (3 On, 1 Off)

Frequently Asked Questions

How long will it take to see results?

You’ll notice strength and size gains within 4-6 weeks with consistent effort and proper nutrition.

Is this program beginner-friendly?

This program is designed for intermediate to advanced lifters. Beginners can adapt by reducing sets and weights.

What should I eat during this program?

Focus on a diet rich in protein, complex carbs, and healthy fats to fuel workouts and recovery.

How much rest should I take between sets?

Rest for 60-90 seconds for isolation exercises and 2-3 minutes for compound lifts.

Can I substitute exercises?

Yes, replace exercises with similar movements if equipment is unavailable.