Phil Heath is Olympia at this time. He has become an inspiration for millions of people. Heath began as a basketball player and turned towards professional bodybuilding in 2002.
Heath was also nicknamed ‘gift’, and he won IFBB Mr. Olympia sequentially from 2011 to 2015.
In this article, we will share the Phil Heath exercise routine, a diet, and supplements.
Current statistics
Height: 5 ‘9
Weight: 250 lbs in the contest, 280 lbs in the off-season
Age: 39 years old
Birthday: December 18, 1979
Place of birth: Seattle, Washington
Award: He is the winner of seven times, Mr. Olympia
Practice principle
The latest time Phil Heath won the title TN. Olympia is 2017. Here, Heath distributes its most valuable training advice, destroyed from many hours spent at the gym:
“The biggest lesson I learned is that you don’t need to reinstall the wheel. You don’t have to come up with exotic movements if what you currently do is work. The aim is to find out what works. There are days when I don’t count the same set Once, but then there are a few days when I have to realize that I don’t want to work too much because I still have a cardio hour in front of me or another training session that day. “
Recommended equipment
We all know how important it is exercising and working at home has become in recent years. While the gym is mostly now open once again, we cannot predict the future, and get your hands on some home gym equipment will make you closed, whatever the situation.
If you want to do routine exercises from in the comfort of your own home, here is a list of equipment needed to do all the exercises in the workout routine Phil Heath:
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Routine Phil Heath Training
Phil Heath applies intense exercises in the gym that lasts for about two hours. He works under the guidance of Hany Rambod who has designed the FST-7 system (Fascia Stretch Training).
He believes in training every part of the body twice the legend of bodybuilding such as Arnold Schwarzenegger and Ronnie Coleman. The training split is four days of weightlifting with a day of rest in between, days for cardio, and weeks ending with a rest day.
This is the Phil Heath training routine:
Monday: foot
In this routine, Heath does 10 exercises, which vary in the number of sets and reps of the Rep.
This is the foot of Phil Heath routine:
1. Rigid legged deadlift (4 sets 8-10 repetitions)
2. Lying leg curls (7 sets 10-12 Reps)
3. Curly foot sit (4 sets 15-20 repetition)
4. Stand Calf Raises (7 Set 10-12 Reps)
5. Press Calf Raises Feet (7 Set 10-12 Reps)
6. Raise Calf Sits (4 Set 10-12 Reps)
7. Leg extensions (4 sets 10-12 Reps)
8. front squat (3 sets of 12 reps)
9. Press Feet (7 Set 7 Repetition)
10. Squat Hack (3 sets of 12 Reps)
Tuesday: chest and triceps
On Tuesday, he targeted his chest and triceps. There are 8 different exercises in Heath’s chest and routine triceps.
This is Phil Heath’s chest and routine triceps:
1. Dumbbell Incline Press (4 sets, 10-12 Reps)
2. Dumbbell Incline Fly (4 sets, 10-12 Reps)
3. Hammer strength bench press (3 sets, 10-12 reps)
4. PEC-Deck (7 sets, 10-12 Reps)
5. Triceps pushdown (3 sets, 10-12 repetitions)
6. Dips (3 sets, 10-12 Reps)
7. Close-grip bench press (3 sets, 10-12 Reps)
8. Lie down triceps extensions (7 sets, 10-12 reps)
Wednesday: rest
On Wednesday, he rested and had good food.
Thursday: back and biceps
On Thursday, Heath did a return routine and biceps, focusing on 10 different exercises. Each set is around 10-12 reps.
This is Phil Heath’s Back and Biceps Routine:
1. Pull-up wide handle (3 sets 10-12 reps)
2. Power-grip chin-ups (3 sets 10-12 Reps)
3. T-bar line (4 sets of 12 repetitions)
4. Bending line (4 sets of 12 repetitions)
5. Line Dumbbell One Arm (3 Set 10-12 Reps)
6. Pulldown Straight Arm (7 Set 10-12 Reps)
7. Standing EZ-Bar Curls (3 Set 12 Reps)
8. Palu Curls (3 Set 12 Reps)
9. Curly concentration (3 sets of 12 reps)
10. Curly preacher Hammer strength (7 sets 8-10 Reps)
Friday: Shoulder and Trap
On Friday, Heath touched the shoulder and routine trap for 6 exercises. Each exercise varies in the number of sets and reps of the Rep.
Here’s Phil Heath’s Shoulds and Traps Routine:
1. Smith Machine Military Press (4 Set 10-12 Reps)
2. Raise the front dumbbell (4 sets 10-12 reps)
3. Uninstall lines (4 sets 10-12 Reps)
4. Lateral Dumbbell Raise (7 Set 10-12 Reps)
5. Dumbbell Shrugs (4 sets of 12 Reps)
6. Barbell Shrugs (4 sets of 12 Reps)
Saturday: cardio exercise
On Saturday, Heath focused on doing different cardio exercises. It could be what he felt like did that day.
Sunday: rest
On Sunday, Phil Heath rested again.
Diet Phil Heath.
Phil consumes around 400 grams of protein, 600 grams of carbohydrates, and 5000 calories per day. During the pre-contest days, he slightly lowered calories.
Here is a Phil Heath diet:
Eat 1:
1 cup oatmeal
2.5 egg white cup
Eat 2:
12 ounces of chicken breast
Steamed vegetables
1 cup of brown rice
Eat 3:
12 oz of beef tenderloin
Medium-sized sweet potato
Eat 4:
Just like eating 3
Eat 5:
A cup of red rice
12 ounces of white chicken breast
Eat 6:
Steamed broccoli
12 ounces of halibut or tilapia
Eat 7:
Just like eating 6
Supplements & Recommendations
Phil Heath uses the following supplement to help trigger the increase:
- BCAA’s.
- Multivitamins.
- Creatine.
- Pre-exercise.
- Whey protein.
While we don’t know the brand exactly Phil Heath supplement uses, we have several recommendations based on what they take. This is the top choice of each category, shown on our ranking supplement list:
Summary
Mr. Olympia at this time, Phil Heath was one of the most famous bodybuists in this industry. The training and diet plan has affected millions.
What do you think about the routine and Diet Phil Heath? Leave a comment below.