Phil Heath is an American professional bodybuilder who has made a huge impact on the bodybuilding industry.
In this article we will discuss exactly how much dedication it takes to become one of the greatest bodybuilders of all time. It will include Phil Heath’s workout program, his diet plan and what supplementation he used to take him to the top of the sport.
Before I dive into workout programs and diet plans I am going to tell you some background information about the man himself.
Introduction to Phil Heath: ‘The Gift’
Phil Heath was born on December 18, 1979, in Seattle, Washington and is best known for his successful career in the Mr. Olympia competition. He began competing in bodybuilding in the mid-2000s and quickly rose through the ranks.
In 2011 he won his first Mr Olympia title and went on to win seven consecutive titles from 2011 to 2017. His dominance in the sport during that period made him one of the most successful bodybuilders in the history of the competition.
Before pursuing a career in bodybuilding, Heath was an extremely good basketball player during his high school and college years. He attended the University of Denver, where he played as a shooting guard on the university’s basketball team.
He was well known for his athleticism and had ambitions of being a professional basketball. His extreme athleticism and talent for sport is where he earned the nickname ‘The Gift’.
Due to injuries and a loss of interest in basketball, he reconsidered his career path and turned his attention to bodybuilding. Heath’s background in athletics likely contributed to his success in bodybuilding, as it provided him with a strong foundation of discipline, training, and physical fitness.
In addition to his bodybuilding achievements, Phil Heath has been involved in many fitness-related ventures and businesses. He is a well-known figure in the fitness and bodybuilding industry, and his success has earned him a considerable following and recognition the industries.
So, what does it take to become one of the most successful professional bodybuilders of all time? Let’s take a look at Phil Heath’s workout program and find out.
Breaking Down Phil Heath’s Workout Program
Phil Heath trains using high volume training, training each muscle group once per week. This type of training was popularized by one of the greatest and most well known bodybuilders of all time, Arnold Schwarzenegger.
It is a widely used method for building muscle mass and is referred to as the body part (BRO) split.
Here is what a body part (BRO) split looks like:
- Day 1: Chest
- Day 2: Legs
- Day 3: Rest and Recovery
- Day 4: Shoulders
- Day 5: Back
- Day 6: Arms
- Day 7: Rest and Recovery
Dedicating one session to each muscle group, meant that Cutler could train with huge volume and allow plenty of time for recovery, as each muscle group was only worked once per week.
In the off season Phil only trains 4 days per week. His arms grow so fast that he doesn’t need to train them in the off season. About 8-12 weeks out from his next bodybuilding competition, Phil adds an arm day to his workout program.
Phil Heath’s Workout Program
Monday: Chest
| Exercise | Sets | Reps | Muscles Worked |
|---|---|---|---|
| Bench Press | 5 | 8-12 | Chest, Shoulders, Triceps |
| Incline Bench Press | 5 | 8-12 | Upper Chest, Shoulders, Triceps |
| Strive Chest Press Machine | 5 | 8-12 | Chest, Shoulders, Triceps |
| Single-Arm Chest Press Machine | 5 | 8-12 | Chest, Shoulders, Triceps |
| Pec Deck Chest Fly | 5 | 8-12 | Chest, Front Shoulders |
Tuesday: Quads, Hamstrings and Calves
| Exercise | Sets | Reps | Muscles Worked |
|---|---|---|---|
| Romanian Deadlift | 4 | 8-10 | Hamstrings, Glutes, Lower Back |
| Lying Leg Curl | 4 | 8-10 | Hamstrings |
| Seated Leg Curl | 4 | 10-12 | Hamstrings |
| Leg Press | 4 | 15-20 | Quadriceps, Hamstrings, Glutes, Calves |
| Machine Calf Raise | 4 | 15-20 | Calves |
| Seated Calf Raise | 7 | 10-12 | Calves |
| Leg Extension | 4 | 10-12 | Quadriceps |
| Barbell Front Box Squats | 4 | 10-12 | Quadriceps, Glutes, Lower Back, Core |
| Leg Press | 3 | 12 | Quadriceps, Hamstrings, Glutes, Calves |
| Hack Squats | 7 | 7 | Quadriceps, Glutes, Hamstrings, Calves |
Wednesday: Rest and Recovery
Thursday: Shoulders
| Exercise | Sets | Reps | Muscles Worked |
|---|---|---|---|
| Shoulder Press Machine | 5 | 8-12 | Shoulders, Triceps |
| Dumbbell Front Raises | 5 | 8-12 | Front Shoulders, Upper Chest |
| Standing Lateral Delt Fly Machine | 5 | 8-12 | Lateral Deltoids, Shoulders |
| One-Arm Front Raise on Machine | 5 | 8-12 | Front Shoulders, Upper Chest |
| Rear Delt Fly on Pec Deck Machine | 5 | 8-12 | Rear Deltoids, Upper Back |
Friday: Back
| Exercise | Sets | Reps | Muscles Worked |
|---|---|---|---|
| Wide Grip Lat Pulldown | 5 | 8-12 | Latissimus Dorsi, Biceps |
| Seated Cable Row (Alternate Grip) | 5 | 8-12 | Middle and Lower Back, Biceps |
| Behind the Head Lat Pulldown | 5 | 8-12 | Latissimus Dorsi, Triceps |
| Seated Wide Grip Cable Row | 5 | 8-12 | Middle and Lower Back, Biceps |
| Bent-Over Rope Pulldown | 5 | 8-12 | Latissimus Dorsi, Biceps |
| Dual Cable Lat Pulldown | 5 | 8-12 | Latissimus Dorsi, Biceps |
Saturday: Arms
| Exercise | Sets | Reps | Muscles Worked |
|---|---|---|---|
| Single-Arm Machine Preacher Curl | 5 | 6-8 | Biceps |
| Machine Preacher Curl | 5 | 6-8 | Biceps |
| Incline Biceps Curl Machine | 5 | 6-8 | Biceps |
| Bent-Over Single-Arm Curl | 5 | 6-8 | Biceps |
| Alternating Dumbbell Curl | 5 | 6-8 | Biceps |
| Rope Triceps Push-Down | 5 | 6-8 | Triceps |
| Single-Arm Rope Extension | 5 | 6-8 | Triceps |
| Machine Triceps Dips | 5 | 6-8 | Triceps |
Sunday: Rest and Recovery
So, what does Heath eat to fuel such an intense workout program? Let’s have a look into Phil Heath’s diet plan and find out.
Phil Heath’s Diet Plan
Phil Heath consumes about 5000 calories per day, which mainly come from extremely high protein and carbohydrate intake.
He consumes 350-400 grams of protein and 550-600 grams of carbohydrates which is split over 6-7 meals. During the pre-contest phase, he cut down his carbs and overall calories.
Here is what the typical Phil Heath diet plan looks like:
| Meal | Protein Source | Carbohydrate Source | Vegetable Source |
|---|---|---|---|
| 1 | 2.5 cups egg whites | 1 cup oatmeal | |
| 2 | 12 oz chicken breast | 1 cup brown rice | Steamed vegetables |
| 3 & 4 | 12 oz beef tenderloin | Medium-sized sweet potato | |
| 5 | 12 oz white chicken breast | 1 cup brown rice | |
| 6 & 7 | 12 oz halibut or tilapia | Steamed broccoli |
Phil Heath’s diet plan is tailored to his specific nutritional needs and training regimen. He is a huge man weighing around 250lbs meaning he requires a large amount of food to maintain and build muscle. This amount of food is not suitable for an average bodybuilder.
Phil Heath Supplements
Like all other professional bodybuilders, Phil Heath uses supplements to maximize muscle growth and repair.
Here is a list of several supplements that Heath uses as part of his diet:
Pre-Workout: Heath uses creatine, beta-alanine, citrulline, caffeine, and other ingredients in his pre-workout formula to help maximize energy and focus.
Intra-Workout: During his workouts Heath takes leucine, glutamine, and electrolytes to assist with peak performance during his workout.
Fat Burners: Heath uses his own fat-burning formula which contains l-carnitine, green tea, and astragalus, all of which help burn fat.
Whey Protein Isolate: Heath consumes two protein shakes per day to increase muscle growth and promote faster recovery.
BCAA’S: Branched chain amino acids (BCAA’s) are made up of three essential amino acids: leucine, isoleucine, and valine. They help increase muscle growth and enhance exercise performance.
Creatine: Creatine is widely used in the bodybuilding industry. It is one of the most popular and effective supplements for enhancing exercise performance.
Multivitamins: Heath takes high-quality multivitamins to ensure he gets essential micronutrients before a competition.
I don’s know the exact brand of the supplements that Heath used but I have some recommendations for you.
I have done a lot of research and testing on some of the supplements that Heath used and written a review on the best product for each supplement.
Here are the best products based on my studies:
Best Pre-Workout: Optimum Nutrition Gold Standard Pre Workout Powder
Intra-Workout: Bulk Pure L-Glutamine Powder
Fat Burners: Fit Lab – Smart Weight Loss Tablets
Best Whey Protein: Optimum Nutrition Gold Standard Pre Workout Powder
Best BCAA’s: Optimum Nutrition Gold Standard BCAA Train + Sustain
Best Creatine: Warrior Micronized Creatine Monohydrate Powder
Best Multivitamins: Centrum Advance 50+ Multivitamin & Mineral Tablets
Conclusion: Phil Heath’s Impact on Bodybuilding
Phil Heath is one of the greatest bodybuilders of all time having won Mr Olympia seven times, for seven consecutive years. Heath trains using high volume training, training each muscle group once per week which is a widely used method for building muscle mass and is referred to as the body part (BRO) split.
He consumes a huge 5000 calories daily which contains 350-400 grams of protein and 550-600 grams of carbohydrates and is split over 6-7 meals. He uses several supplements as part of his diet to maximize muscle growth and repair.
Phil is a well-known figure in the fitness and bodybuilding industry, and his success has earned him a considerable following and recognition the industries.
Whether you’re just starting out or want to take your fitness journey to the next level, Heath’s routine provides valuable insights into the training strategies of a top-tier bodybuilder.
If you feel like you have hit a plateau in your training, you now have all the tools you need to take your training and physique to the next level, provided to you by one of the greatest bodybuilders of all time, Phil Heath.
If you have any question, leave a comment in the comments section below and I will reply as soon as possible.