Phil Heath and his main parameters

  • Name : Phillip Jerrod Heath
  • Nickname : “The Gift”
  • Place of birth : 12/18/1979, Seattle, Washington, USA
  • Height : 175 cm
  • Competitive weight : 113 kg
  • Off-season weight: 127 kg
  • Residence : Arvada, Colorado, USA [1]
  • Favorite cheat meal: Italian food
  • Favorite Exercises: Scott Bench Biceps Curls, Biceps Squats, Chest Press 
  • Favorite sport : basketball, football
  • Hobbies: reading books, playing video games 
  • Favorite music : Rock, Hip-Hop
Phil Heath training plan and diet

Interesting Fillet Facts

  • He trains at the Armbrust Pro Gym in Whit Ridge, Arvada, Colorado.
  • While attending the University of Denver, he played basketball.
  • After playing 66 matches, he quit basketball and started bodybuilding.
  • In 2003 he competed in the first bodybuilding competition.
  • Received the title of Mr. Olympia 7 times in 2011 – 2017
  • His first title Mr. Olympia won in 2011 when he defeated Jay Cutler (winner of Mr. Olympia 2006, 2007, 2009, 2010)
  • As a bodybuilder, he now eats 6 to 7 times a day, but his diet was limited as a basketball player. He only ate 3 times a day. 

Phil Heath and his parameters

Arms: 56cm

Legs: 81cm

Calves: 51cm

Neck: 57cm

Waist: 74 cm

Phil Heath has been involved in sports since childhood. At the start of training, he weighed 84 kilograms. During the extensive preparation for the first competition, he managed to gain up to 97 kilograms. Finally, his competitive weight in the NPC ( National Physics Committee ) in 2003 was 87 kilograms. In this competition, he took first place in his weight category and also won the absolute title. Nicknamed “The Gift” or “Dar,” and thanks to the first competition’s success, he again took to the competition podium just 8 weeks later. In the overall victory, he lost only one point.

However, he realized that he had lost the competition due to his genetic predisposition and began to train smarter. Phil graduated from college with a degree in Information Technology and Business Administration. The decision to take up bodybuilding instead of basketball ended up being very rewarding for him. So let’s take a look at his workout and diet plan to see how he built his winning temper seven times in a row.

Phil Heath training plan and diet

In 2014, Phil Heath became the fourth richest bodybuilder today . At the time, it was valued at approximately $ 5 million. Since then, his total winnings on Mr. Olympia costs 2,375,000 dollars.

The most famous wins

2015 – Mr. Olympia, 1st place

2014 – Mr. Olympia, 1st place

2013 – Mr. Olympia, 1st place

2013 – Arnold Classic Europe, 1st place

2012 – Mr. Olympia, 1st place

2011 – Mr. Olympia, 1st place

2010 – Mr. Olympia, 2nd place

2010 – Arnold Classic, 2nd place

2009 – Mr. Olympia, 5th place

2008 – Mr. Olympia, 3rd place

2008 – Arnold Classic, 2nd place

“To be Mr. Olympia is a big responsibility on the competition stage, but even more off-stage. I am satisfied that my personality and hard work help others to achieve their goals. I live by the motto: “Train hard, intelligently and have fun!” Make sure you’re constantly faced with new goals and enjoy the journey, however wild it may be. ” 

Phil Heath mr.  olympia training plan and diet

Phil Heath and his training plan

A Heath workout includes three to five exercises for each muscle and lasts about two hours. He focuses on a technical exercise like Arnold Schwarzenegger and Ronnie Coleman, who were also multiple winners of Mr. Olympia. His workouts differ slightly depending on whether he prepares for a competition or after a competition.

“My annual goal is to be bigger and better than last year. The competition is intensifying, so I’m under even more pressure. It couldn’t be easier. If I want to continue to win, I must overcome myself. This constant race does not mean that I do something crazy at the gym. I follow basic bodybuilding exercises. I train each muscle from different angles. I’m trying to fix my weaknesses, and my training plan must be challenging and help me progress.” 

Muscle training

Phil’s workout starts with a short cardio workout as part of his warm-up. Below you can find the training plan he trained with: na, Mr. Olympia.

Monday: quads / hamstrings / calves

  • Romanian Deadlift – 4 sets of 8-10 reps
  • Lying Leg Raises – 4 sets of 8-10 reps
  • Seated Leg Raises – 4 sets of 10-12 reps
  • Leg Press – 4 sets of 15-20 reps
  • Leg Press – 4 sets of 15-20 reps
  • Seated Bends – 7 sets of 10-12 reps
  • Extension legs on the simulator – 4 series of 10-12 reps
  • Squats with a barbell with two hands in front of the head – 4 sets of 10-12 reps
  • Leg Press – 3 sets of 12 reps
  • Haken Drep – 7 sets of 7 reps


Tuesday: chest/triceps

  • Bench press with one hand on a bench with a positive incline – 4 sets of 10-12 reps
  • One-handed fold on a positive incline bench – 4 sets of 10-12 reps
  • Bench Press – 3 sets of 10-12 reps
  • Pec Deck -7 series after 10-12 reps
  • Extension of the arms on the block with a reverse grip – 4 series of 10-12 reps
  • Bars – 3 sets of 10-12 reps
  • Bench press with a large barbell with a narrow grip – 3 sets of 10-12 reps
  • French press lying and with a barbell – 7 sets of 10-12 reps

Wednesday: Rest

Phil Heath: training plan

Thursday: back/biceps

  • Bends on the horizontal bar with a wide grip for touching – 3 sets of 10-12 reps
  • Tilts on the horizontal bar with a narrow grip for the touch – 3 sets of 10-12 reps
  • Barbell Rows – 4 sets of 12 reps
  • Two-handed forward bend dumbbell pull-ups – 4 sets of 12 reps
  • Incline Dumbbell Curls – 3 sets of 12 reps
  • Extension of arms on the block with an even grip – 7 series of 10-12 reps
  • lifting the bar for biceps – 3 sets of 12 reps
  • One Arm Dumbbell Raises – 3 sets of 12 reps
  • Seated Dumbbell Curl – 3 sets of 12 reps
  • Scott Bench Dumbbell Curls – 7 sets of 8-10 reps

Friday: shoulders / trapeze

  • Press from behind the head on the Smith machine – 4 sets of 10-12 reps
  • Standing Dumbbell Lifting with Two Hands – 4 sets of 10-12 reps
  • Barbell Rows to the chin – 4 sets of 10-12 reps
  • Standing dumbbell lifts with one hand – 7 series of 10-12 reps
  • Dumbbell Shoulder Raises – 4 sets of 12 reps
  • Barbell Shoulder Raises – 4 sets of 12 reps

Saturday: Cardio

Sunday: Rest  [5]

Volume workout

Fila is coached by the famous Hanna Rambod, who invented a unique workout program called Fascia Stretch Training (or FST-7). Combining this technique with other proven exercises helps Phil gain a particular muscle mass while preparing for a competition.

FST-7 means performing 7 sets of one exercise after 6-12 repetitions with a 45-second break. You can choose between stretching and isometric contractions during the break, which are performed after every other series.

Phil Heath: training plan

Phil says you don’t need to invent any new exercises if the ones you use work. Another tip from this phenomenal bodybuilder is that you don’t have to deplete energy in a fitness center to build muscle ultimately. Especially if your body isn’t recovering fast enough or is not responding to training the way you would like it. So, smart exercise is the key to success. Most people will never find a training system that works best for them in their life.

Phil Heath and his meal plan for Mr. Olympia

After waking up – BCAA drink

  • 230 g chicken breast, 1.5 cups egg white, BCAA drink with L-glutamine
  • 340 g beef, 225 g sweet potatoes
  • 340 g tilapia, steamed asparagus, and 1.5 cups white rice
  • 340 g chicken breast, 225 g baked potatoes, two servings of BCAA s L- glutamine
  • 340 g tilapia, steamed broccoli, and 1 cup white rice
  • Post Workout – 2x Protein Drink, BCAA & L-Glutamine
  • 340 g steamed beef with spinach
  • 2 cups egg whites, two whole eggs, and steamed spinach

Before bedtime – amino acid drink

Phil Heath and His Bulking Diet

The Phil Heath diet is in bulk, mainly about gaining massive amounts of muscle without excess subcutaneous fat. In February 2018, a video was released in which Phil explains his meal plan:

In this video, he says he gets up at 5: 00-5: 30 am, 8-9 weeks before the competition. After waking up, he has about half an hour of cardio on the fitness steps or treadmill. It uses a heart rate monitor and smartwatch to achieve a heart rate of 145-150 pulses per minute. This will ensure effective fat burning. Then he returns home for breakfast. It consists of about 230 grams of minced chicken, 1.5-2 cups of egg whites, and about 60 grams of carbohydrates – regular rice in milk or oatmeal. According to Phil, oatmeal contains fiber, which helps in the absorption of food. Breakfast Supplements Multivitamin, Fish Oil, and Vitamin C.

Phil Heath: meal plan

During the day, every 2-2.5 hours. Adding all his meals together, we would get a daily caloric value of about 6400 kcal, which decreases slightly towards his cooking. These dishes include, for example, 340 grams of cooked chicken, beef, ground turkey, or white fish. These are its primary sources of protein in addition to egg whites. In total, he takes about 500 grams of protein a day and advises serious bodybuilders to get at least 3 grams per kilogram of their weight. As for fish, he prefers tilapia in the first place.
He also stressed that he prefers it because of its low mercury content. Towards the end of competitive training, fish becomes almost the only source of protein. And 230-340 grams of meat at the end of cooking is a lot of tilapia.
Towards the competition’s date, he cuts down on carbohydrates to emphasize his muscles but remains visually significant. Of the 8 meals a day, only four will include carbohydrates.

Phil Heat training and diet

In terms of water, Phil drinks between 4 and 7 liters of water a day, but during the last week before the competition, only one large bottle of water a few days. However, the amount of meat remains the same.

“This is how we get a contoured vascular look.” [8] “I drink about 4 liters of water per day in the volume phase. It is useless to fill in liters and liters of water if you are not getting enough carbohydrates. My non-competitive diet is more organized than it was a few years ago. I used to be wrong with the food, but now I’m sticking to the plan. Even a simple change can drastically change the way my body looks. “

Phil Heath a Jay Cutler

ne of the great

Do you know the adage that to become a champion, you must first defeat the champion? Over the past seven years, Mr. Olympia has been training members all year to dethrone reigning champion, Phil Heath.

Names like Jay Cutler, Kai Greene, Dexter Jackson, and Sean Roden stood alongside Phil during the final round of the competition to see Phil defend his title of the world’s best bodybuilder again. In 2017, a new face appeared on the stage next to Phil – Mamduh “Big Ramy” Elsbye, but the result remained the same when Rock caught the microphone and announced the winner “Phil Heath” again.

Phil continues to move closer to his goal of winning the tenth Mr. Olympia, which he announced as his target two years ago. Observing his determination, enthusiasm, motivation, effort, self-confidence, and winnings, it’s hard to refute this goal. Olympia 2017 was on behalf of the top three bodybuilders: Heath, Rama, and rookie William Bonac. Muscle expressiveness lagged behind competitors for Sean Rodin, who was second behind Phil in 2016. Over the past year, it has dropped from second to fifth place. Dexter “The Blade” Jackson also paid for a more massive and better fit for the competition, but his place was moved down to the fourth.

It was another great year of competition, culminating in a performance reminiscent of the legendary Arnold Schwarzenegger. Phil is only missing one title to compare him with Ronnie Coleman or Lee Haney for eight consecutive titles and two titles to fulfill his dream.

The next year is guaranteed to be exciting as Phil underwent surgery on two large abdomens shortly after the last competition. His training will undoubtedly be significantly different from the last one to reach 100% of his potential on stage Mr. Olympia 2018.

 This IFBB professional and seven-time Mr. Olympia title holder is determined to keep fighting and push for even more Mr. Olympia titles. He hopes to break the current record of 8 Mr. Olympia titles and get exactly 10 of those titles. Phil intends to “present bodybuilding in a way that people can identify with while maintaining respect for the sport.” He is currently a member of the Make it Fit Foundation, which aims to raise awareness about autism. He is president of his nutritional supplement brand, Gifted Nutrition, which he founded in 2014. 

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