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Phil Heath Workout Routine

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Phil Heath's Workout Routine & Diet

Phil Heath is the current Mr. Olympia. He has been an inspiration to millions of people. Heath started 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.


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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 latest 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 don’t have to come up with any exotic 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 have to realize that I don’t want to overwork because I still have an hour of cardio ahead of me or another training session later that day.”


Recommended Equipment

We all know how important exercising and working at home has become in the past couple of years. Whilst gyms are mostly now open once again, we can’t predict the future, and getting your hands on some home gym equipment will keep you covered no matter what the situation may be.

If you’re looking to perform this workout routine from within the comfort of your own home, here’s a list of equipment required to perform all the exercises in Phil Heath’s workout routine:

Prices pulled from the Amazon Product Advertising API on:


Phil Heath’s Workout Routine

Phil 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.

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 legs 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 different exercises within 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 good food.


Thursday: Back and Biceps

On Thursday, Heath performs a back and biceps routine, focusing on 10 different exercises. Every set is around 10-12 reps.

Here’s Phil Heath’s 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.

Heres’s 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 can be anything he feels like doing that day.


Sunday: Rest

On Sunday, Phil Heath takes a rest again.


Phil Heath’s Diet

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.

Here is Phil Heath’s diet:

Meal 1:

  • 1 cup of oatmeal
  • 2.5 cups of egg whites

Meal 2:

  • 12 oz chicken breast
  • Steamed vegetables
  • 1 cup of brown rice

Meal 3:

  • 12 oz beef tenderloin
  • Medium-sized sweet potato

Meal 4:

  • Same as meal 3

Meal 5:

  • A cup of brown rice
  • 12 oz white chicken breast

Meal 6:

  • Steamed Broccoli
  • 12 oz halibut or tilapia

Meal 7:

  • Same as meal 6


Supplements & Recommendations

Phil Heath uses the following supplements to help fuel his gains:

Whilst we don’t know the exact brand of supplements Phil Heath uses, we have some recommendations based on what he takes. These are the top picks from each category, featured on our ranked supplement lists:

Best Pre-Workout Overall
Wrecked Pre-Workout (25 Servings)

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Best Whey Protein
Huge Whey - Whey Protein Powder (30 Servings)

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Best Multivitamin
Huge Multi High Performance Multivitamin

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Huge BCAA Supplement (25 Servings)

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

What do you think about Phil Heath’s workout routine and diet? Leave a comment below.

Emmy Wallin is a writer for Jacked Gorilla. She is a young Swedish girl from Uppsala, who is currently traveling around the world. Emmy has a big passion for helping others and motivating people. Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. She is the face behind the workout routine articles here on Jacked Gorilla. Follow Jacked Gorilla on Instagram: @jackedgorillanews

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