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Phil Heath Workout Routine and Diet Plan

Phil Heath (The Gift), who won 7 consecutive times, MR. Olympia, from 2011 to 2017, is known for his perfection. When I saw his physique for the first time, my reaction was, “How the hell this guy has no weak parts”.

I’ve been into fitness now for about more than four years. I’ve seen so many bodybuilders but nothing like Phil Heath. He has no weak parts, which makes him so great that he has the perfect combination of size and aesthetics.

Many of you are his fans and wanted to know how he trains or eats; I got you covered; I researched on the internet and found this out.

So be ready as this article discusses Phil Heath workout routine and diet and some of the workout principles that kept him winning Mr. Olympia and helped him build discipline.

Phil Heath Stats

Age43 years
Height5 feet 9 inches (175 cm)
Weight109-120 Kg (240-270 lbs)
Chest54 inch
Waist29 inch
Arms23 inch
Thighs32 inch

Phil Heath Workout Routine

Phil Heath follows a four-day workout plan, training different body parts daily. He takes three days off for proper rest and recovery.

Here is Phil Heath’s weekly workout schedule:

  • Monday: Legs
  • Tuesday: Chest
  • Wednesday: Rest
  • Thursday: Back and Biceps
  • Friday: Shoulders with Traps
  • Saturday and Sunday: Rest

Here is Phil Heath’s complete workout routine:

Legs (Monday)

On Monday, he trains his legs (Quads, Hamstrings, and Calves), and his leg workout includes ten exercises, and the rep range stays between 8-12 reps.

Here is Phil Heath’s legs workout:

Exercise Sets Reps
Stiff Legged Deadlift 4 8-10
Lying Leg Curls 7 10-12
Seated Leg Curls 4 15-20
Standing Calf Raises 7 10-12
Leg Press Calf Raises 7 10-12
Seated Calf Raises 4 10-12
Leg Extensions 4 10-12
Front Squats 3 12
Leg Press 7 7
Hack Squats 3 12

Chest and Triceps (Tuesday)

On Tuesday, He trains his chest and triceps by performing eight exercises that target the overall chest and triceps muscles. The range stays between 10-12 throughout the workout.

Here is Phil Heath’s chest and triceps workout:

Exercise Sets Reps
Dumbbell Incline Press 4 10-12
Dumbbell Incline Fly 4 10-12
Hammer Strength Bench Press 3 10-12
Pec-Decks 7 10-12
Triceps Pushdown 3 10-12
Dips 3 10-12
Close-Grip Bench Press 3 10-12
Lying Triceps Extension 7 10-12

Rest (Wednesday)

Back and Biceps (Thursday)

On Thursday, he trains his overall back muscles with biceps. He performs ten exercises. The sets and reps depend on the type of moment and the training method.

Here is Phil Heath’s back and biceps workout:

Exercise Sets Reps
Wide-Grip Pull-Ups 3 10-12
Power-Grip Chin-Ups 3 10-12
T-Bar Rows 4 12
Bent Over Rows 4 12
One-Arm Dumbbell Rows 3 10-12
Straight Arm Pulldowns 7 10-12
Standing EZ-Bar Curls 3 12
Hammer Curls 3 12
Concentration Curls 3 12
Hammer Strength Preacher Curls 7 8-10

Shoulders with Traps (Friday)

On Friday, he trains his shoulders with traps by doing six exercises, four sets each, and one FST-7 Set. The rep range stays between 10-12 reps.

Here is Phil Heath’s shoulders and traps workout:

Exercise Sets Reps
Smith Machine Military Press 4 10-12
Dumbbell Front Raise 4 10-12
Upright Rows 4 10-12
Dumbbell Lateral Raise 7 10-12
Dumbbell Shrugs 4 12
Barbell Shrugs 4 12

Rest (Saturday and Sunday)

Checkout his Rival: Kai Greene Workout Routine and Diet

Workout Principles

If you look at his workout routine, he performs seven sets of some exercises that come under the FST-7 training method, meaning he performs seven sets with 10-12 reps. Phil Heath workouts under the guidance of Hany Rambod, the famous Olympian Coach who introduced this FST-7 training to bodybuilders.

His training includes progressive overload and high-volume workouts. He performs 6-10 exercises in each workout session, and usually reps range stays between 8-12 reps which are known best for muscle hypertrophy.

“My annual goal is to be bigger and better than last year. Competition is getting better and that’s why I’m still under more pressure. Nothing is easier. If I want to continue winning, I have to overcome myself. This constant racing does not mean that I’m doing something crazy in the gym. I stick to basic bodybuilding exercises. I exercise every muscle from multiple angles and I try to improve my weaknesses. My training plan must be designed to be challenging and to help me progress.“

Phil Heath

Phil Heath Diet

Phil Heath eats around 5000 calories daily, a vast portion of which comes from high protein and carbohydrate intake. He eats about 6-7 meals daily, consuming 350-400 grams of protein and 550-600 grams of carbohydrates. During the pre-contest phase, he cut down his carbs and overall calories.

Here is Phil Heath’s Diet Plan:

Meal 1

  • egg whites
  • oatmeal

Meal 2

  • Steamed vegetables
  • brown rice
  • chicken breast

Meal 3

  • Medium-sized sweet potato
  • beef tenderloin

Meal 4
Same as meal 3

Meal 5

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

Meal 6

  • 12 oz halibut or tilapia
  • Steamed Broccoli

Meal 7
Same as Meal 6

Also Checkout: Lee Priest Workout Routine


In conclusion, Phil Heath, a 7-time Mr Olympia winner, is known for having a perfect body in bodybuilding. He works out a lot and focuses on lifting heavy weights and doing many reps.

He follows a unique training method called FST-7, where he does seven sets of 10-12 reps for some exercises. His diet includes lots of protein and carbs to keep him big and strong. With his hard work and dedication, Phil Heath has become a legend in bodybuilding.

Phil Heath after Winning His Seventh Mr Olympia Title: “When I started bodybuilding, I had no idea that I would be standing on this stage one day, winning the Mr. Olympia. Let alone, you know, being seven-time champion.”

I'm a certified personal trainer and sports nutritionist with more than four years of experience working with various clients. In addition, I publish articles on fitness and nutrition based on thorough research and personal experience for The Sigma Fitness.

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