Review of Lee Hayward’s 12 week bodybuilding program

Review of Lee Hayward’s 12 week bodybuilding program

I realized that there was a big hole in my “choosing the best workout program” page.  I show workouts like SS and 5×5 which are heavily dependent on squats and deadlifts but are not appropriate for bodybuilders.  I show home bodybuilding workouts which are great for a lot of people, like myself,   but I didnt include any gym workout plans for bodybuilders.    Lee Hayward’s 12 week bodybuilding program is a great example of this type of workout.  Its a great combination of isolation exercises with squats and deadlifts to maximize muscle mass gain while keeping muscle sizes in proportion to each other (ie, no T-Rex mode) .  Its a great example of the type of workout you would need to do to win bodybuilding contests, who knows, Arnold may have done a similar workout at some point :)    For pure strength trainers, this workout would not have enough deadlifting and squats to make them happy.  For those with a history of lower back issues, this workout has too much deadlifting and squats.  For young men and women with no lower back pain issues, Lee’s program will help you pack on the strength and symmetrical muscle mass as fast as humanly possible.  Please read about expectations before you go thinking you can look like Lee Hayward himself in a few years – its not going to happen!  Lee Hayward points out something very, very important – “Everything works, but nothing works forever.”  In other words, this is a great program but like with all other great programs – dont stay on it more than a few months!

Warning, this is NOT a beginners workout plan.  Unless you have been lifting at least 6 months doing something similar to my beginning workout plan, you have no business doing this workout.  Here are full details on Lee Hayward’s 12 week bodybuilding / strength training program, below is a summary just to help you see at a glance what its about so you can compare it to other workout plans.  By the way, despite the fact that Lee Hayward recommends Vince DelMonte’s eBook (featured in my fitness hall of shame), he seems like a good guy – please give Lee your support!

Weeks 1,2,3
Day	Exercise	Quantity	Number reps
Mon	squats	5 sets	5
	deadlifts	5 sets	8
	standing calf raises	5 sets	10
	roman chair leg raises	5 sets	10
	incline sit ups	5 sets	10-20
Tue	incline bench press	5 sets	5
	seated dumbbell shoulder press	5 sets	8
	cable curls	5 sets	8
	tricep cable push downs	5 sets	10
	bent over dumbbell reverse flys	3 sets	15
Thu	leg press	4 sets	15
	leg curls	4 sets	15
	wide grip cable pull down	4 sets	15
	hyperextensions	4 sets	10
	cable crunches	4 sets	15
Fri	incline dumbbell press	4 sets	10
	dumbbell side raise	4 sets	10
	dumbbell curls	4 sets	12
	tricep cable rope push downs	4 sets	12
	vertical barbell rows	3 sets	15

 

Weeks 4,5,6
Day	Exercise	Quantity	Number reps
Mon	bent over barbell rows	5 sets	8
	barbell shrugs	5 sets	10
	leg extensions	5 sets	10
	leg curls	5 sets	10
	seated calf raise	5 sets	10-20
Tue	decline bench press	5 sets	5
	military press	5 sets	8
	preacher barbell curls	5 sets	10
	skullcrushers	5 sets	10
	cable upright rows	3 sets	15
Thu	hack squat	4 sets	15
	stiff legged dead lift	4 sets	15
	seated narrow grip cable rows	4 sets	15
	leg raises	4 sets	12
	crunches	4 sets	25+
Fri	flat dumbbell press	4 sets	10
	dumbbell front raises	4 sets	10
	bicep barbell curls	4 sets	12
	tricep cable push down with V bar	4 sets	12
	narrow grip cable pull downs	3 sets	15

 

Weeks 7,8,9
Day	Exercise	Quantity	Number reps
Mon	squats	5 sets	5
	partial dead lifts	5 sets	5
	pullups	4 sets	max
	cable crunches	5 sets	10
	leg raises	5 sets	10
Tue	flat bench press	5 sets	5
	reverse flys	4 sets	10
	seated dumbell side and front raises	4 sets	10
	cable curls	5 sets	10
	tricep push downs	5 sets	10
Thu	hack squat	5 sets	10
	leg press	4 sets	15
	chest supported row	4 sets	10
	hyperextensions	4 sets	10
	cable crunches	4 sets	15
Fri	dumbbell bench press on stability ball	4 sets	10
	dumbbell shoulder press sitting on stability ball	4 sets	10
	EZcurl bar curls	4 sets	12
	one arm overhead dumbbel extensions	4 sets	12
	single arm dumbbell rows	3 sets	15

Weeks 10,11,12
Day	Exercise	Quantity	Number reps
Mon	leg press	5 sets	5
	stiff leg dead lifts	5 sets	5
	wide grip cable pull downs	4 sets	10
	incline sit ups	5 sets	15
	leg raises	5 sets	15
Tue	dips	5 sets	5
	pullups	4 sets	max
	seated dumbbell side raise	4 sets	10
	barbell military press	4 sets	10
	dumbbell preacher curls & cable rope tricep push downs	5 sets	10
Thu	squats	4 sets	15
	leg curls	4 sets	15
	leg extensions	4 sets	15
	seated cable rows	4 sets	10
	standing calf raise	4 sets	10
Fri	pushups with feet on stability ball	4 sets	max
	seated dumbbell shoulder press	4 sets	10
	standing one arm dumbbell curls	4 sets	12
	one arm overhead dumbbel extensions	4 sets	12
	narrow grip cable pulldown	3 sets	15

Looking fit is not the same as being fit

If your goal is to be the king of aesthetics, this workout is a great choice because it will help maximize your muscle mass gains, but remember that looking fit is not the same as being fit!  Please remember to do your cardio!  Its great that you are getting bigger than a horse and stronger than a bull but please do at least 20 minutes of cardio a day if you are doing this workout plan, 30 to 40 minutes is even better.  Your heart is the most important muscle in your body so please exercise it!  Eat clean, live clean, lift weights, get enough sleep, and do your cardio!