Phil Heath Workout Routine

Phil Heath Workout Routine: Sculpting a Champion Physique

Phil Heath, the reigning Mr. Olympia, has achieved legendary status in the world of bodybuilding. From his early days as a basketball player to becoming a prominent figure in professional bodybuilding, Phil’s journey has been nothing short of remarkable.

As ‘The Gift,’ he has continuously pushed the boundaries of physical excellence, inspiring countless individuals to pursue their fitness goals.

Here, we will explore Phil Heath’s workout routine, diet plan, and the supplements that have propelled him to the pinnacle of bodybuilding success.

Phil Heath Quick Stats

Height: 5 feet 9 inch (175cm)

Weight: 250 lbs in contests, 280 lbs in the off-season

Arms: 23 inch

Chest: 54 inch

Waist: 29 inch

Thigh: 32 Inch

Calves: 20 inch

Age: 44 years 

Birthday: 18th of December, 1979

Profession: Bodybuilder

Phil Heath’s Workout Routine

Phil Heath follows an intense and well-structured workout routine designed to target each muscle group effectively. Under the guidance of trainer Hany Rambod and the FST-7 system, Phil trains six days a week, allowing specific muscle groups to recover adequately between sessions.

Here is an overview of his weekly workout split:

Monday: Legs

  • Stiff-Legged Deadlifts
  • Lying Leg Curls
  • Seated Leg Curls
  • Standing Calf Raises
  • Leg Press Calf Raises
  • Seated Calf Raises
  • Leg Extensions
  • Front Squats
  • Leg Press
  • Hack Squats

Tuesday: Chest and Triceps

  • Dumbbell Incline Press
  • Dumbbell Incline Fly
  • Hammer Strength Bench Press
  • Pec-Decks
  • Triceps Pushdown
  • Dips
  • Close-Grip Bench Press
  • Lying Triceps Extension

Wednesday: Rest Day

A day of rest allows Phil Heath’s muscles to recover and grow after intense workouts.

Thursday: Back and Biceps

  • Wide-Grip Pull-Ups
  • Power-Grip Chin-Ups
  • T-Bar Rows
  • Bent Over Rows
  • One-Arm Dumbbell Rows
  • Straight Arm Pulldowns
  • Standing EZ-Bar Curls
  • Hammer Curls
  • Concentration Curls
  • Hammer Strength Preacher Curls
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Friday: Shoulder and Traps

  • Smith Machine Military Press
  • Dumbbell Front Raise
  • Upright Rows
  • Dumbbell Lateral Raise
  • Dumbbell Shrugs
  • Barbell Shrugs

Saturday: Cardio Exercises

On Saturdays, Phil Heath focuses on cardiovascular exercises to maintain his overall fitness and conditioning. He engages in various cardio activities depending on his preferences.

Sunday: Rest

Sundays are reserved for complete rest, allowing Phil Heath’s body to recover and recharge for the upcoming week of intense training.

Phil Heath Workout Routine 2

Phil Heath’s Diet

Phil Heath follows a meticulously planned diet to support his intense training regimen and maintain his muscular physique. He consumes approximately 400 grams of protein, 600 grams of carbohydrates, and 5000 calories per day during his off-season.

As he prepares for competitions, he adjusts his caloric intake to meet specific goals. Here’s a glimpse of Phil Heath’s diet plan:

Meal 1: 1 cup of oatmeal and 2.5 cups of egg whites

Meal 2: 12 oz chicken breast, steamed vegetables, and 1 cup of brown rice

Meal 3: 12 oz beef tenderloin and a medium-sized sweet potato

Meal 4: Same as meal 3

Meal 5: A cup of brown rice and 12 oz white chicken breast

Meal 6: Steamed broccoli and 12 oz halibut or tilapia Meal 7: Same as meal 6

Supplements & Recommendations

Phil Heath incorporates a range of supplements to support his training and overall health.

His supplement stack includes BCAA’s, a multivitamin, creatine, pre-workout, and whey protein.

While the exact brands he uses are not disclosed, we can recommend reputable options based on his choices.

Phil Heath Before and After

Phil Heath Before and After


Phil Heath’s workout routine, diet plan, and supplement regimen serve as a blueprint for aspiring bodybuilders and fitness enthusiasts.

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His dedication, discipline, and pursuit of excellence have earned him the title of Mr. Olympia multiple times.

As he continues to inspire millions, Phil Heath’s journey stands as a testament to the incredible results that can be achieved through hard work, determination, and a focused approach to fitness.

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