Phil Heath Workout Routine

Phil Heath is the current Mr. Olympia. He has been an inspiration to millions of people. Heath began out as a basketball player and turned towards professional bodybuilding in 2002.

Heath is also nicknamed ‘The Gift’, and he won the IFBB Mr. Olympia consecutively from 2011 to 2015.

Within this article, we’ll share Phil Heath’s workout routine, diet plan, and supplements.

Current Stats

Height: 5’ 9

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

Age: 39 years

Birthday: 18th of December, 1979

Birthplace: Seattle, Washington

Accolades: He is a seven-time winner of Mr. Olympia

Workout Principles

The last time Phil Heath won his Mr. Olympia title was 2017. Here, Heath shares his most valuable pieces of training advice, culled from countless hours spent in the gym:

“The biggest lesson I’ve learned is that you don’t have to reinvent the wheel. You shouldn’t come up with any special movements if what you’re currently doing is working. The goal is to find out what works. There are days when I don’t count sets at all, but then there are some days when I should realize that I don’t want to overwork because I still have an hour of cardio ahead of me or another schooling session later that day.”

Phil Heath’s Workout Routine

Phil Heath is going for an intense workout in the gym that lasts for around hours. He works below the guidance of Hany Rambod who has devised the FST-7 (Fascia Stretch Training) system.

He believes in training each body part twice as practiced by bodybuilding legends like Arnold Schwarzenegger and Ronnie Coleman. His training split is 4 days of weightlifting with a day of rest in between, a day for cardio, and the week ending with a rest day.

Here is Phil Heath’s workout routine:

Monday: Legs

Within this routine, Heath performs 10 exercises, which vary in the number of sets and rep ranges.

Here is Phil Heath’s less routine:

1. Stiff-Legged Deadlift (4 sets of 8-10 reps)
2. Lying Leg Curls (7 sets of 10-12 reps)
3. Seated Leg Curls (4 sets of 15-20 reps)
4. Standing Calf Raises (7 sets of 10-12 reps)
5. Leg Press Calf Raises (7 sets of 10-12 reps)
6. Seated Calf Raises (4 sets of 10-12 reps)
7. Leg extensions (4 sets of 10-12 reps)
8. Front Squats (3 sets of 12 reps)
9. Leg Press (7 sets of 7 reps)
10. Hack Squats (3 sets of 12 reps)

Tuesday: Chest and Triceps

On Tuesday, he targets his chest and triceps. There are 8 one-of-a-kind sporting activities inside Heath’s chest and triceps routine.

Here’s Phil Heath’s chest and triceps routine:

1. Dumbbell Incline Press (4 sets, 10-12 reps)
2. Dumbbell Incline Fly (4 sets, 10-12 reps)
3. Hammer Strength Bench Press (3 sets, 10-12 reps)
4. Pec-Decks (7 sets, 10-12 reps)
5. Triceps Pushdown (3 sets, 10-12 reps)
6. Dips (3 sets, 10-12 reps)
7. Close-Grip Bench Press (3 sets, 10-12 reps)
8. Lying Triceps Extension (7 sets, 10-12 reps)

Wednesday: Rest

On Wednesday, he rests and eats the right food.

Thursday: Back and Biceps

On Thursday, Heath plays a back and biceps routine, focusing on 10 one-of-a-kind exercises. Every set is around 10-12 reps.

Here’s Phil Heath’s lower back and biceps routine:

1. Wide-Grip Pull-Ups (3 sets of 10-12 reps)
2. Power-Grip Chin-Ups (3 sets of 10-12 reps)
3. T-Bar Rows (4 sets of 12 reps)
4. Bent Over Rows (4 sets of 12 reps)
5. One-Arm Dumbbell Rows (3 sets of 10-12 reps)
6. Straight Arm Pulldowns (7 sets of 10-12 reps)
7. Standing EZ-Bar Curls (3 sets of 12 reps)
8. Hammer Curls (3 sets of 12 reps)
9. Concentration curls (3 sets of 12 reps)
10. Hammer Strength Preacher Curls (7 sets of 8-10 reps)

Friday: Shoulder and Traps

On Friday, Heath hits his shoulders and traps routine for 6 exercises. Each exercise varies in the number of sets and rep ranges.

Here are Phil Heath’s shoulders and traps routine:

1. Smith Machine Military Press (4 sets of 10-12 reps)
2. Dumbbell Front Raise (4 sets of 10-12 reps)
3. Upright Rows (4 sets of 10-12 reps)
4. Dumbbell Lateral Raise (7 sets of 10-12 reps)
5. Dumbbell Shrugs (4 sets of 12 reps)
6. Barbell Shrugs (4 sets of 12 reps)

Saturday: Cardio exercises

On Saturday, Heath focuses on doing different cardio exercises. It may be something he seems to like doing that day.

Sunday: Rest

On Sunday, Phil Heath takes a rest again.

Phil Heath’s Diet

Phil consumes approximately 400 grams of protein, 600 grams of carbohydrates, and 5000 calories in line with the day. During his pre-contest days, he lowers the calories a bit.

Here is Phil Heath’s diet:

Meal 1:

1 cup of oatmeal

2.5 cups of egg whites

Meal 2:

12 oz. hen breast

Steamed vegetables

1 cup of brown rice

Meal 3:

12 oz. red meat tenderloin

Medium-sized candy potato

Meal 4:

Same as meal three

Meal 5:

A cup of brown rice

12 oz. white hen breast

Meal 6:

Steamed Broccoli

12 oz. halibut or tilapia

Meal 7:

Same as meal 6

Supplements

Phil Heath makes use of the following supplements to assist gasoline his gains:

BCAA’s

Multivitamin

Creatine

Summary

The current Mr. Olympia, Phil Heath is one of the most famous bodybuilders in the industry. His workout and diet plan has influenced millions.