Phil Heath Workout Routine and Diet Plan: Phil Heath is an incredible IFBB pro bodybuilder who has won the biggest bodybuilding competition in the world, Mr. Olympia, seven times in a row. He is now the third bodybuilder to win Mr. Olympia on a continuous basis. His bodybuilding achievements have placed him on par with Arnold Schwarzenegger.
So, with so many titles under his belt, I’m sure everyone agrees he knows what he’s doing, and I’m sure many of you would like to know exactly what he does in his training regimen and what he eats.
Diet Plan of Phil Heath
The diet plan includes seven meals per day, all of which are high in protein, carbohydrates, and healthy fats. Although he stated in an interview that he reduced the amount of solid food in his normal diet and raised the amount of liquid food two or three days before any competition.
The Phil Heath diet consists of —
Meal 1
- Egg whites
- Oats
- Juice
Meal 2
- Chicken breast
- Rice
- Veggies
Meal 3
- Beef
- Chicken
- Sweet potato
Meal 4
- Protein shake
- Salad
- Chicken
Meal 5
- Rice
- Eggs or chicken
Meal 6
- Broccoli
- Halibut
Meal 7
- Broccoli and veggies
- Chicken
- Rice
Body Measurements: Height and Weight
| Height | 5 Ft 9 Inch |
| Weight | 240 Lb |
| Age | 40 years |
| Chest | 54 Inch |
| Arms | 22 Inch |
| Waist | 36 Inch |
Workout Routine of Phil Heath
Phil Heath’s training plan scarcely includes any cardio; instead, he concentrates only on food, nutrition, and weight lifting. The plan consists of 5 days of training per week; yet, the workout is not difficult. The part that is really difficult is maintaining your consistency in doing it every week, and that is what makes him the best bodybuilder on the planet.
Workout with Phil Heath includes:
Monday Phil Heath Workout
Legs
- Front squats
- Leg press
- Leg extension
- Hack squats
- Leg curls
- Stiff-leg deadlift
- Calf raises on a leg press
- Calf raises on Smith
- Sitting calf raises
- Hip extension
- Front squats on the machine
Phil Heath performs 3 to 4 sets of each exercise, with a drop set thrown in for good measure. Unless he wishes to vary the exercises, the regimen remains essentially the same. According to Phil Heath, your workout should include exercises that you enjoy doing. So, unless he desires otherwise, he will continue with his regular fitness schedule.
Workout with Phil Heath on Tuesday
3 to 4 sets on each exercise, with 15 reps in the first set and 12 reps in the second and 10 reps in the third set as he increases the weight. He likes to execute drop sets while doing the flat bench press on occasion.
Chest
- Flat Bench press
- Incline Bench press
- Decline Bench press
- Dumbbell press
- Dumbbell flyes on the incline bench
- Cross cable
Each exercise has the same 3 to 4 sets and 10 to 15 reps. He occasionally goes above and beyond the set and rep limits. Phil Heath remarked in an interview that some workouts and days make him feel so wonderful that he forgets to count his sets and just keeps going to the gym.
Triceps
- Tricep extensions
- Tricep pushdown
- Close-grip flat bench press
- Skull crusher
- Dips
- Cable kickbacks
Wednesday ( Rest day )
Thursday Phil Heath Workout
Back
- Wide grip lat pulldown
- Close grip lat pulldown
- T-Bar rows
- Bent over rows
- One-Arm dumbbell rows
- Deadlift
- Pullovers
3 to 4 sets of 10 to 15 reps.
Biceps
- Dumbbell curls
- EZ-bar curls
- Barbell curls
- Hammer curls
- Preacher curls
- Cable curls
- Concentration curls
Friday Phil Heath Workout
Shoulders
- Dumbbell military press
- Smith machine military press
- Front raise
- Upright row
- Side lateral raises
- Cable lateral raises
- Shrugs
Workout with Phil Heath on Saturday
He does cardio of any form he wants, but it’s not really strenuous; he generally walks or jogs slowly on an incline treadmill. He won’t be able to build bigger muscles if he does a lot of cardio because a lot of muscle mass will be lost.
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