Bodybuilder Phil Heath Workout Routine and Physique

Phil Heath Biceps Workout
Phil Heath Biceps Workout
Phil Heath is American IFBB professional bodybuilders born on December 18, 1979 in Seattle, Washington, U.S. He is five times Mr. Olympia. Phil Heath is an athlete since childhood. He played basketball during his high school. Phil Heath started his bodybuilding career in 2002. In 2005, he won the title of USA Championships at NPC (National Physique Committee).

Phil Heath Workout Routine

Phil Heath does approx two – three hours workout under his trainer named “Hany Rambod”. And his workout consists of three to five exercise per body part. Phil Heath uses Fascia Stretch training technique (FST-7) as suggested by his trainer (Hany Rambod).

Phil Heath Latest Pictures
Phil Heath Latest Pictures

Monday - Hamstrings, Calves and Quads

  • Stiff-Leg Deadlifts: 4 Sets with 8-10 reps 
  • Lying Leg Curls: 4 Sets with 8-10 reps 
  • Seated Leg Curls: 7 Sets with 10-12 reps 
  • Standing Calf Raises: 4 Sets with 15-20 reps 
  • Leg Press Calf Raises: 4 Sets with 20 reps 
  • Seated Calf Raises: 7 Sets with 15 reps 
  • Extensions: 4 Sets with 10-12 reps 
  • Front Squats: 4 Sets with 10-12 reps 
  • Leg Presses: 3 Sets with 12 reps 
  • Hack Squats: 7 Sets with 7 reps

Tuesday - Phil Heath Chest and Triceps Workout

  • Dumbbell Incline Presses: 4 Sets with 10-12 reps 
  • Dumbbell Incline Flyes: 4 Sets with 10-12 reps 
  • Hammer Strength Bench Presses: 3 Sets with 10-12 reps 
  • Pec Decks: 7 Sets with 10-12 reps 
  • Push Downs of Rope Attachment: 3 Sets with 10-12 reps 
  • Dips: 3 Sets with 10-12 reps 
  • Close-Grip Bench Presses: 3 Sets of with 10-12 reps 
  • Lying Triceps Extensions: 7 Sets with 10-12 reps

Wednesday (Rest day)

Phil Heath Mr. Olympia

Thursday - Phil Heath Back and Biceps Workout Routine

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

Friday - Phil Heath Shoulders and Traps Workout Routine

  • Smith Machine Military Presses: 4 Sets with 10-12 reps 
  • Dumbbell Front Raises: 4 Sets with 10-12 reps 
  • Upright Rows: 4 Sets with 10-12 reps 
  • Dumbbell Lateral Raises: 7 Sets with 10-12 reps 
  • Dumbbell Shrugs: 4 Sets with 12 reps 
  • Barbell Shrugs: 4 Sets with 12 reps

Saturday - Cardio Exercises
Sunday – Rest

Phil Heath Workout In Gym
Phil Heath Workout In Gym

Phil Heath Physique: Height, Weight

  • Height: 175 cm or 5 ft 9 inch
  • Weight: 240 pounds or 110 kg in competition
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