Phil Heath Workout Routine

The name “Phil Heath” doesn’t need any introduction. He has been crowned the renowned and reputed “Mr. Olympia” title seven times in a row, from 2011 to 2017. Phil Heath is also known by his alias “The Gift”. The massive muscular size and definition that he brings on stage is certainly something that impresses both the judges and the spectators.

Phil Heath’s genetic predispositions that provide him with fuller and round muscle bellies, truly make him stand out from the rest. It certainly would not be an exaggeration to call him a genetic freak.

Phil Heath had started his career as a professional basketball player but he switched towards professional bodybuilding in the year 2002. Indeed, it was something that he was meant for.

Apart from winning the coveted Mr. Olympia title seven times in a row, Heath also has his fair share of victories in other professional bodybuilding competitions. Be it the Arnold Classic or the NPC USA Championships, he has dominated the world of bodybuilding with his attractive physique.

Phil Heath, like other bodybuilders, pays close attention to his workouts and what he eats. He always looks perfect when he’s on stage.

Phil Heath workouts five days a week; four of which are dedicated to intense weight training sessions and the remaining one day is for cardio sessions. Every single day he trains specific muscle groups.

Now, let’s take a detailed look at Phil Heath’s workout routine. Let’s get started.

Phil Heath Workout Routine

Phil Heath performs his workouts under the guidance of Hany Rambod who is renowned for devising the FST-7 (Fascia Stretch Training) system. This program aims to maximize hormonal response and muscle growth.

Phil Heath includes three to five exercises for each muscle group in his workouts, which can last up to two hours. He looks up to classic bodybuilding icons such as Arnold Schwarzenegger and Ronnie Coleman. Like them, he focuses heavily on executing exercises with proper technique.

Phil Heath believes that the competitive bodybuilding scene is becoming more challenging, and he needs to overcome  his weaknesses to maintain his top position. He emphasizes sticking to fundamental bodybuilding exercises rather than incorporating too many fancy movements into his routine.

Phil Heath focuses on targeting each muscle group from various angles to address weaknesses and enhance roundness. His workout routine is crafted to provide ample challenge, facilitating his progress effectively. Now, let’s delve into Phil Heath’s workout regimen:

Monday – Legs

• Stiff Legged Deadlifts: 4 sets of 8-10 reps
• Lying Leg Curls: 7 sets of 10-12 reps
• Seated Leg Curls: 4 sets of 15-20 reps
• Standing Calf Raises: 7 sets of 10-12 reps
• Calf Raises on a Leg Press Machine: 7 sets of 10-12 reps
• Seated Calf Raises: 4 sets of 10-12 reps
• Leg Extensions: 4 sets of 10-12 reps
• Front Squats: 3 sets of 12 reps
• Leg Press: 7 sets of 7 reps
• Hack Squats: 3 sets of 12 reps

Tuesday – Chest, and Triceps

• Dumbbell Incline Press: 4 sets of 10-12 reps
• Dumbbell Incline Fly: 4 sets of 10-12 reps
• Hammer Strength Bench Press: 3 sets of 10-12 reps
• Pec-Decks: 7 sets of 10-12 reps
• Triceps Pushdowns: 3 sets of 10-12 reps
• Dips: 3 sets of 10-12 reps
• Close-Grip Bench Press: 3 sets of 10-12 reps
• Lying Triceps Extensions: 7 sets of 10-12 reps

Wednesday – Rest

Thursday – Back and Biceps

• Wide-Grip Pull-Ups: 3 sets of 10-12 reps
• Power-Grip Chin-Ups: 3 sets of 10-12 reps
• T-Bar Rows: 4 sets of 12 reps
• Bent Over Rows: 4 sets of 12 reps
• One-Arm Dumbbell Rows: 3 sets of 10-12 reps
• Straight Arm Pulldowns: 7 sets of 10-12 reps
• Standing EZ-Bar Curls: 3 sets of 12 reps
• Hammer Curls: 3 sets of 12 reps
• Concentration Curls: 3 sets of 12 reps
• Hammer Strength Preacher Curls: 7 sets of 8-10 reps

Friday – Shoulders and Trapezius

• Smith Machine Military Press: 4 sets of 10-12 reps
• Dumbbell Front Raises: 4 sets of 10-12 reps
• Upright Rows: 4 sets of 10-12 reps
• Dumbbell Lateral Raises: 7 sets of 10-12 reps
• Dumbbell Shrugs: 4 sets of 12 reps
• Barbell Shrugs: 4 sets of 12 reps

Saturday – Cardio Exercises

Sunday – Rest

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Phil Heath’s Unique Training Approach

Phil Heath incorporates the Fascia Stretch Training system, or FST-7, into his regimen, combining it with other proven exercises. This training approach helps Phil build muscle mass effectively during his preparation phase.

FST-7 involves performing 7 sets of a specific exercise for 6-12 reps, with a 45-second rest between sets. During the rest periods between every other set, individuals typically incorporate stretching or isometric contractions to maximize the effectiveness of the training.

How Long Does Phil Heath Workout for?

Phil Heath spends about two hours in the gym for his workouts. His routines are highly intense, helping him develop the muscularity, size, and definition that he’s renowned for.

How Much Cardio Does Phil Heath do?

When preparing for a competition, Phil Heath adds cardio to his routine. He does 30 minutes of either interval or steady-state cardio in the morning and another session in the afternoon. He likes using the treadmill and the stairmaster for cardio but sometimes switches it up with battle ropes for variety.

The Bottom Line

We hope this workout guide has provided you with valuable insights into Phil Heath’s workout routine. However, we’d like to caution against blindly following his program. Phil Heath is an elite bodybuilder with years of experience in the field. It’s important to remember that following his routine without proper guidance can risk injury or burnout, especially if you’re a beginner. It’s advisable to follow his routine only under the supervision of an experienced trainer.

Phil Heath has inspired countless individuals worldwide to enhance their fitness and strength levels. We hope that this workout program will similarly empower you to unlock your full potential and achieve your fitness goals.