Phil Heath Workout Routine & Diet Plan
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Phillip Jerrod Heath or more commonly known as Phil Heath is an American IFBB (International Federation of Bodybuilders) professional bodybuilder who is the winner of Mr. Olympia title 4 times.
“The Gift” (Heath’s nickname) is athletic since childhood. He played basketball during high school. Heath started his bodybuilding career in 2002. But, his career was kick started in 2005 when he was allowed to participate in IFBB pro championship because he won at NPC (National Physique Committee). From that time, he didn’t look back and is performing well in his field. Besides, having double majored in IT and Business Administration and a good basketball player, Phil chose to go in bodybuilding. His decision to go
into bodybuilding turned out be beneficial for him. Now, let us see peek into his workout routine and check out how he made his buffed body.
Phil Heath Workout Routine
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Heath works with his trainer Hany Rambod, who has devised a special training program called “Fascia Stretch Training” (or FST-7). Heath used this
technique coupled up with other tested and reliable triceps exercises to make his arms reach the 22 inch status. See all of his body measurements.
Regarding his triceps, Phil admits that he didn’t faced any difficulty. In his own words –
“It’s not that I don’t want big triceps, but the truth is, I’ve never had much difficulty adding mass to them.”
FST-7 is so named as an individual is required to perform 7 sets of an exercise with 6-12 reps and 45 seconds rest in between the sets.
One Arm Dumbbell Extensions – 3 sets with 10-12 reps
Two Arm Dumbbell Kickbacks – 3 sets with 10-12 reps
Weighted Dips – 2 sets with 10-12 reps
Cable Push downs – 7 sets with 8-12 reps (A part of FST-7)
During contest season, his bodybuilding workout schedule is rigorous and so he weighs around 110 kg. While during off season, he weighs a little more than that, 125 kg.
Off Season / Pre-Contest Workout Routine
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He takes care of every body part and his fitness is due to these exercises. Phil does cardio to warm up his body before executing his workout plan, which is divided into 2 training sessions – morning and evening.
Quads, Hamstrings, Calves
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In the morning session, to get quads, hamstrings and calves muscles, he does these exercises –
Extensions – 4 sets with 8-12 reps
Front Squats – 4 sets with 6-8 reps
Leg Presses – 3 sets with 6-8 reps
Hack Squats – 7 sets with 6-8 reps
Standing Calf Raises – 4 sets with 15-20 reps
Leg Press Calf Raises – 4 sets with 15-20 reps
Seated Calf Raises – 7 sets with 12-15 reps
Hamstring
He also focus more on his hamstring muscles found at the back of the thighs after 6 pm.
Stiff-Leg Dead lifts – 4 sets with 6-8 reps
Lying Leg Curls – 4 sets with 6-8 reps
Seated Leg Curls (Dagger) – 7 sets with 5-7 reps
Chest & Triceps
Now, comes the chest and triceps –
Dumbbell Incline Presses – 4 sets with 6-8 reps
Dumbbell Incline Flyes – 4 sets with 6-8 reps
Hammer Strength Bench Presses – 3 sets with 6-8 reps
Pec Decks – 7 sets with 6-8 reps
Triceps
Push downs with Rope Attachment – 3 sets with 12 reps
Dips – 3 sets with 12 reps
Close-Grip Bench Presses – 3 sets with 6-8 reps
Lying Triceps Extensions – 7 sets with 6-8 reps
Back and Biceps
Wide-Grip Pull-Ups – 3 sets with 10 reps
Power-Grip Chin-Ups – 3 sets with 10 reps
T-Bar Rows – 4 sets with 6-8 reps
Bent-Over Rows (Underhand Grip) – 4 sets with 6-8 reps
One-Arm Dumbbell Rows – 3 sets with 6-8 reps
Straight-Arm Pull Downs with Rope Attachment – 7 sets with 12 reps
Biceps
Standing EZ-Bar Curls – 3 sets with 6-8 reps
Hammer Curls – 3 sets 6-8 with reps
Concentration Curls – 3 sets with 6-8 reps
Dumbbell Preacher Curls – 7 sets with 5-7 reps
Shoulders and Traps
Dumbbell Military Presses – 4 sets with 6-8 reps
Dumbbell Front Raises – 4 sets with 6-8 reps
Upright Rows – 4 sets 6-8 with reps
Dumbbell Lateral Raises – 7 sets with 6-8 reps
Traps
Dumbbell Shrugs – 4 sets with 6-8 reps
Barbell Shrugs – 4 sets with 6-8 reps
Rear Delts
Bent-Over Dumbbell Raises – 4 sets with 6-8 reps
Reverse Pec Decks – 7 sets with 6-8 reps
“The Gift” suggests to not to invent any new exercises if what you are currently doing is working for you. Sometimes he does not count the sets for the exercise which he is doing at that time because he do not want to over work on his muscles and keeps the energy free for the evening sessions or the cardio workout. So, it is not a hard and fast rule that he sticks to the about routine. Heath amends it based upon his needs and the future contests.
Another tip from the famous bodybuilder is that you may not want to hammer your body in the gym to gain muscles and chiseled body, if your body is not recovering or not responding to the workout as it should be.
So, do workout intelligently, which is the key to success. Most people fail to figure out which workout will work best for them.
Phil Heath Diet Plan
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This bodybuilder’s diet is divided into various shifts, that means, he eats frequently during the whole day.
Off Season
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Meal 1
12 oz. chicken
1 cup of egg whites
1 cup of cream of rice
Anabolic VITAKIC™ 1 serving
Meal 2
12 oz.(336g) 94% ground beef
2 cups of white rice
Meal 3
12 oz. beef tenderloin
8 oz.(224g) whole wheat pasta
Training Time
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Pre-Workout
naNO Vapor Hardcore Pro Series
naNOX9™ Hardcore 1 serving
Post-Workout
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Cell-Tech™ Hardcore Pro Series
Nitro Isolate 65™ Pro Series
Meal 4
6-8 oz. beef tenderloin
10 oz. white potato
Meal 5
12 oz. chicken
1 cup of spinach
Meal 6
12 oz. of 94% ground beef
1 cup of broccoli
Meal 7
2 tbsp. of almond butter
Nitro Isolate 65™ Pro Series
Pre-Contest Diet
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Meal 1
2.5 cups egg whites
1 cup of oatmeal
Meal 2
12 oz. white chicken breast
1 cup of brown rice
Steamed vegetables
Meal 3
12 oz. beef tenderloin
Medium sweet potato
Training Time
Pre-Workout
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naNO Vapor Hardcore Pro Series
naNOX9™ 1 serving
Post-Workout
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Cell-Tech™ Hardcore Pro Series
Nitro Isolate 65™ Pro Series
Meal 4
12 oz. beef tenderloin
Medium sweet potato
Meal 5
12 oz. white chicken breast
1 cup brown rice
Meal 6 & 7
12 oz. halibut or tilapia
Steamed broccoli
