Home / Workout Routines / IFBB / Phil Heath Workout Routine and Diet Plan

Phil Heath Workout Routine and Diet Plan

Phil Heath is a Mr. Olympia winner, most notably known for his round, cartoonish muscle bellies and arms. Nicknamed “The Gift”, Phil’s genetics soar above many other competitors, which has allowed Phil to achieve success in much less time than other pro bodybuilders. Here is his workout routine. 

Sunday: Quads, Hamstrings, and Calves

 Leg Extensions
4 sets of 8-12 reps

 Front Squats
4 sets of 10-12 reps

 Leg Press
3 sets of 10-12 reps

 Hack Squats
7 sets of 5-7 reps

 Stiff-Legged Deadlifts
4 sets of 10-12 reps

 Lying Leg Curls
4 sets of 10-12 reps

 Seated Leg Curl
7 sets of 5-7 reps

 Standing Calf Raises
4 sets of 15-20 reps

 Calf Press On The Leg Press Machine
4 sets of 15-20 reps

 Seated Calf Raise
7 sets of 12-15 reps

Monday: Chest

 Incline Dumbbell Press
4 sets of 10-12 reps

 Incline Dumbbell Flyes
4 sets of 10-12 reps

 Leverage Chest Press
3 sets of 10-12 reps

 Pec Deck
7 sets of 10-12 reps

 Dips
3 sets of 12 reps

Phil-Heath29

Tuesday: Back

 Wide-Grip Pull-Ups
3 sets of 10 reps

 Chin-Ups
3 sets of 10 reps

 T-Bar Rows
4 sets of 10-12 reps

 Reverse Grip Bent-Over Rows
4 sets of 10-12 reps

 One-Arm Dumbbell Rows
3 sets of 10-12 reps (each arm)

 Rope Straight-Arm Pulldown
7 sets of 12 reps

 

Wednesday: Quads, Hamstrings, and Calves

MORNING WORKOUT: QUADS

 Leg Extensions
4 sets of 8-12 reps

 Front Squats
4 sets of 10-12 reps

 Leg Press
3 sets of 10-12 reps

 Hack Squats
7 sets of 5-7 reps

EVENING WORKOUT: HAMSTRINGS AND CALVES

 Stiff-Legged Deadlifts
4 sets of 10-12 reps

 Lying Leg Curls
4 sets of 10-12 reps

 Seated Leg Curl
7 sets of 5-7 reps

 Standing Calf Raises
4 sets of 15-20 reps

 Calf Press On The Leg Press Machine
4 sets of 15-20 reps

 Seated Calf Raise
7 sets of 12-15 reps

Thursday: Shoulders

 Dumbbell Shoulder Press
4 sets of 6-8 reps

 Front Dumbbell Raises
4 sets of 6-8 reps

 Upright Rows
4 sets of 6-8 reps

 Dumbbell Lateral Raises
7 sets of 6-8 reps

 Dumbbell Shrugs
3-4 sets of 6-8 reps

 Barbell Shrug
3-4 sets of 6-8 reps

 Seated Bent-Over Rear Delt Raise
4 sets of 6-8 reps

 Reverse Pec Deck Flyes
7 sets of 10-12 reps

Friday: Back

 Wide-Grip Pull-Ups
3 sets of 10 reps

 Chin-Ups
3 sets of 10 reps

 T-Bar Rows
4 sets of 10-12 reps

 Reverse Grip Bent-Over Rows
4 sets of 10-12 reps

 One-Arm Dumbbell Rows
3 sets of 10-12 reps (each arm)

 Rope Straight-Arm Pulldown
7 sets of 12 reps

Saturday: Chest and Arms

 Incline Dumbbell Press
4 sets of 10-12 reps

 Leverage Chest Press
3 sets of 10-12 reps

 Pec Deck
7 sets of 10-12 reps

 Close-Grip Bench Press
3 sets of 10-12 reps

 Lying Triceps Extensions
7 sets of 10-12 reps

 EZ-Bar Curl
3 sets of 10-12 reps

 Hammer Curls
3 sets of 10-12 reps

 Concentration Curls
3 sets of 10-12 reps

About Admin

Check Also

Franco Columbu’s Workout Routine and Diet Plan

Franco Columbu is a former Mr. Olympia winner and a legend in the sport of ...