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 2 times in a row (2011 and 2012), as of 2012.

“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

Phil Heath Workout Routine

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

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

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

Phil Heath Diet Plan

This bodybuilder’s diet is divided into various shifts, that means, he eats frequently during the whole day.

Off Season

Meal 1

  • 12 oz. chicken
  • 1 cup of egg whites
  • 1 cup of cream of rice
  • Anabolic VITAKIC™ 1 serving

Meal 2

  • 12 oz. 94% ground beef
  • 2 cups of white rice

Meal 3

  • 12 oz. beef tenderloin
  • 8 oz. whole wheat pasta

Training Time

  • Pre-Workout
  • naNO Vapor Hardcore Pro Series
  • naNOX9™ Hardcore 1 serving
  • Post-Workout
  • 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

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
    • naNO Vapor Hardcore Pro Series
    • naNOX9™ 1 serving
  • Post-Workout
    • 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

Phil Heath has also been featured on different articles including the cover page of famous bodybuilding magazine called FLEX.

6 COMMENTS

  1. Hi Phil great advice on the eating plan thanks for sharing it with us all if you get my msg please contact my via email face etc there is a few things I also want to know from you. Thanks again.

  2. good diet as of now seen but dont you think phil that beaf will increase the creatine level….. what is th optional diet inspite of that …. i think chicekn also increases uric acid …

  3. I have a question regarding this. Where is the fat typed in all of these diets? Is Phil Heat seriously only eating around 20-30 grams of fat from almound butter pr. day? Is that it?

  4. Just restarted working out and absolutely what results and also need advice on my work out routine and diet plan.

    Ill take it as a marathon and keep working hard.

    Advice on monitoring the body as well.

    Kind regards

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