Posted by: Shashank Jha

Know About the Workout Routine of IFBB Famous Phil Heath

Phillip Jerrord Heath, aka, The Gift, was a basketball player at his high school. In the year 2002, he got attracted towards body building, but started his career as a body builder in 2005. At National Physique Committee (NPC), he won IFBB pro championship. This victory proved a stepping-stone in his career.

Phil Heath a good basketball player and double majored in Business Administration, but instead of making career in these fields, he chose body building as his vocation which turned out to be the right decision. He won Mr. Olympia title for two consecutive years (2011 and 2012); along with several other accolades such as IFBB body building titles, NPC titles and many USA body building championships. Ever since Heath entered the body building field, he never looked back. He went ahead with a perfect workout routine and diet plan.

Phil heath workout routine

Image Source – 4.bp.blogspot.com

If you wish to know how Phil Heath made his muscular body and won titles with a workout plan, then here is his entire exercise regime.

Workout Routine of Phil

Phil does his body building workout for only four days in a week. He takes rest for two days – on Wednesday and Sunday. He does cardio workouts on Saturday that energize him and keep him healthy to follow a strict workout regime. He also does abs 4 times in a week. This segregation of workout routine helps him concentrate more on muscle building without putting too much strain on his entire body that would make him dull and tired.

Monday (Hamstrings, Calves and Quads)

Exercise

No. of Sets

Reps

Hamstrings

Seated Leg Curls

7

7

Lying Leg Curls

4

12

Stiff-Leg Deadlifts

4

12

Calves

Seated Calf Raises

7

15

Leg Press Calf Raises

4

20

Standing Calf Raises

4

20

Quads

Hack Squats

7

7

Leg Presses

3

12

Front Squats

4

12

Extensions

4

12

Information Source – getmascular.blogspot.com

Tuesday (Chest and Triceps)

Exercise

No. of Sets

Reps

Chest

Pec Decks

7

12

Hammer Strength Bench Presses

3

12

Dumbbell Incline Flyes

4

12

Dumbbell Incline Presses

4

12

Triceps

Lying Triceps Extensions

7

12

Close-Grip Bench Presses

3

12

Dips

3

12

Pushdowns of Rope Attachment

3

12

Information Source – getmascular.blogspot.com

Wednesday – Rest day

Thursday (Back and Biceps)

Exercise

No. of Sets

Reps

Back

Straight-Arm Pull Downs of Rope Attachment

7

12

One-Arm Dumbbell Rows

3

12

Bent-Over Rows

4

12

T-bar Rows

4

12

Power-Grip Chin-Ups

3

10

Wide-Grip Pull-Ups

3

10

Biceps

Hammer Strength Preacher Curls

7

7

Concentration Curls

3

12

Hammer Curls

3

12

Standing EZ-Bar Curls

3

12

Information Source – getmascular.blogspot.com

Friday (Shoulders and Traps)

Exercise

No. of Sets

Reps

Shoulders

Dumbbell Lateral Raises

7

12

Upright Rows

4

12

Dumbbell Front Raises

4

12

Smith Machine Military Presses

4

12

Traps

Barbell Shrugs

4

12

Dumbbell Shrugs

4

12

Information Source – getmascular.blogspot.com

Saturday – Cardio

Sunday – Rest

Phil always suggests his followers not to start with any new exercise, if you think the workout routine you are currently following works well for you. Even a small change in your workout plan may affect your results big time. Especially, when a contest is close, do not think about altering your workout plan. Doing more of cardio exercises can help you stay invigorated the whole day. He says smaller amendments in your routine like not counting the sets is also fine, as it will keep you energized for the second workout session.

Diet Plan of Heath Phil

Heath has divided his meal into seven smaller segments and continues to enjoy eating all throughout the day. This keeps him brisk and active. The content and diet of his meal largely depend on whether he is preparing for a contest or is off-season and not preparing for any competition.

Off – Season Diet

 

Time

Content

Meal 1

7 am

Anabolic Vitakic – 1 serving
Cream of rice – 1 cup
Chicken – 12 oz
Egg whites – 1 cup

Meal 2

9 am

White rice – 2 cups
94% ground beef – 12 oz

Meal 3

11:30 am

Whole wheat pasta – 8 oz
Beef tenderloin – 12 oz

Training Time

Pre-workout

12.40 pm

  • naNOX9™ Hardcore – 1 serving
  • naNO Vapor Hardcore Pro Series

Post-workout

2.30 pm

  • Nitro Isolate 65™ Pro Series
  • Cell-Tech™ Hardcore Pro Series

Meal 4

3.30 pm

White potato – 10 oz
Beef tenderloin – 6 to 8 oz

Meal 5

6 pm

Spinach – 1 cup
Chicken – 12 oz

Meal 6

8 pm

94% ground beef – 12 oz
Broccoli – 1 cup

Meal 7

10:30 pm

Nitro Isolate 65™ Pro Series
Almond butter – 2 tbsp

Pre-Contest Diet

 

Content

Meal 1

Oatmeal – 1 cup
Egg whites – 2.5 cups

Meal 2

Brown rice – 1 cup
Steamed vegetables
White chicken breast – 12 oz

Meal 3

Sweet potato – medium
Beef tenderloin – 12 oz

Training Time

Pre-workout

  • naNOX9™ – 1 serving
  • naNO Vapor Hardcore Pro Series

Post-workout

  • Nitro Isolate 65™ Pro Series
  • Cell-Tech™ Hardcore Pro Series

Meal 4

Sweet potato – m edium
Beef tenderloin – 12 oz

Meal 5

Brown rice – 1 cup
White chicken breast – 12 oz

Meal 6 and 7

Steamed broccoli
Tilapia or halibut – 12 oz