Phil Heath Workout Schedule, Diet Chart, Photos and Video

The current Mr. Olympia, Phil Heath (born-December 18, 1979), has been an inspiration to millions. Heath started out as a basketball player and turned towards professional bodybuilding in 2002. Nicknamed ‘The Gift’, he won the IFBB Mr. Olympia consecutively from 2011 to 2015.

Physical Stats

Height: 5’ 9”; Weight: 250 lbs in contests, 280 lbs in off-season

Chest: 54”; Waist: 34”; Biceps: 23”

Thighs: 32”; Calves: 20”

Phil Heath Full Workout Routine

Heath goes for an intense workout in the gym that lasts for around two hours. He works under 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 four days of weightlifting with a day of rest in between, a day for cardio, and the week ending with a rest day.

Day 1: Legs (Quads, hamstrings and calves)

4 sets of 8-10 reps

• Stiff Legged Deadlift
• Lying Leg Curls

7 sets of 10-12 reps

• Seated Leg Curls

4 sets of 15-20 reps

• Standing Calf Raises
• Leg Press Calf Raises

7 sets of 10-12 reps

• Seated Calf Raises

4 sets of 10-12 reps

• Leg extensions
• Front Squats

3 sets of 12 reps

• Leg press

7 sets of 7 reps

• Hack squats

Day 2: Chest and Triceps

4 sets of 10-12 reps

• Dumbbell Incline Press
• Dumbbell Incline Fly

3 sets of 10-12 reps

• Hammer Strength Bench Press

7 sets of 10-12 reps

• Pec-Decks

3 sets of 10-12 reps

• Triceps Pushdown
• Dips
• Close-Grip Bench Press

7 sets of 10-12 reps

• Lying Triceps Extension

Day3: Rest

Day 4: Back and Biceps

3 sets of 10-12 reps

• Wide-Grip Pull-Ups
• Power-Grip Chin-Ups

4 sets of 12 reps

• T-Bar Rows
• Bent Over Rows

3 sets of 12 reps

• One-Arm Dumbbell Rows

7 sets of 10-12 reps

• Straight Arm Pulldowns

3 sets of 12 reps

• Standing EZ-Bar Curls
• Hammer Curls
• Concentration curls

7 sets of 8-10 reps

• Hammer Strength Preacher Curls

Day 5: Shoulder and Traps

4 sets of 10-12 reps

• Smith Machine Military Press
• Dumbbell Front Raise
• Upright Rows

7 sets of 10-12 reps

• Dumbbell Lateral Raise

4 sets of 12 reps

• Dumbbell Shrugs
• Barbell Shrugs

Day 6: Cardio exercises

Day 7: Rest

Phil Heath Workout Video

Phil Heath Diet Chart

Phil consumes about 400 grams of protein, 600 grams of carbohydrates and 5000 calories per day. During his pre-contest days, he lowers the calories a bit. His pre-workout meal includes a good source of protein like beef and carbohydrates followed by MuscleTech’s Pre-Workout supplement.

Off-Season Diet

Meal 1: 12 oz chicken, 8 egg whites, 1 cup of cream of rice, and 1 serving of the multivitamin supplement Vitakic

Meal 2: 12 oz ground beef (94% lean) and 2 cups of white rice

Meal 3: 8 oz whole wheat pasta and 12 oz beef tenderloin

Meal 4: 6-8 oz beef tenderloin with 10oz white potato

Meal 5: A cup of spinach with 12 oz chicken

Meal 6: 12 oz of 94% lean ground beef with 1 cup of broccoli

Meal 7: Protein powder and 2 tbsp of peanut butter

Pre-Contest Diet

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

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

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

Meal 4: Same as meal 3

Meal 5: A cup of brown rice with12 oz white chicken breast

Meal 6: Steamed Broccoli with 12 oz halibut or tilapia

Meal 7: Same as meal 6

Phil Heath Training Advice

Phil Heath advises consistency in both diet and training. In regards to training, he believes in mixing up the workouts; while his nutrition tip is to eat the post-workout meal carefully as the body needs the most nutrients at that time.