Like Arnold, Phil Heath A.K.A. “The Gift” Is Seven Time Mr. Olympia From 2011 – 2017

Inspiration to millions of people, former basketball player Phil Heath A.K.A. “The Gift” is seven-time Mr. Olympia straight from 2011 – 2017, that’s tied with Arnold Schwarzenegger for being the second most Mr. Olympia victories, being behind eight-time Mr. Olympia winners Ronnie Coleman and Lee Haney.

Born in December 1979, in Seattle, often called the Emerald City, Phil was an athletic and active child. Having a love for basketball from his younger days and later progressing with bodybuilding Phil is one of the greatest and popular bodybuilders known for his massive set of arms.

Nonetheless, his success in bodybuilding doesn’t come easy. Born to working parents with busy full-time jobs, Phil had learned the skills of hard work from an early age that helped him keep moving forward in whatever goal he set that allowed him to make a strong character that’s needed to get successful in the realms of bodybuilding.

“Being Negative and Lazy Is a Disease That Leads to Pain, Hardship, Depression, Poor Health and Failure. Be Pro Active, and Give a Damn to Achieve Success!” – Phil Heath

From 2003 onwards, the rise of champion began as he took part in the bodybuilding competition for the first time, winning the competition and even being nicknamed “The Gift.”

And, if you’re wondering what’s Phil Heath’s workout routine and how he diet down, then you’re reading the right article.

phil heath workout routine

Phil Heath’s Training Split

Below is the typical training split of Phil heath. He trains 5 days a week that includes 4 days for strength training and one day for cardio.

  • Day 1 – Monday: Legs
  • Day 2 – Tuesday: Chest & Triceps
  • Day 3 – Wednesday: Rest Day
  • Day 4 – Thursday: Back & Biceps
  • Day 5 – Friday: Shoulders & Traps
  • Day 6 – Saturday: Cardio
  • Day 7 – Sunday: Rest Day

Below is the workout plan of Phil Heath.

Phil Heath’s Workout Routine

Day 1 – Monday: Legs

Exercise Sets Reps

BB Deadlift – Stiffed Leg

4 8 – 10
Hamstrings Leg Curls – Lying 7 10 – 12
Hamstrings Leg Curls – Seated 4 15 – 20
Calf Raises – Standing 7 10 – 12 
Leg Press Machine Calf Raises 7 10 – 12
Calf Raises – Seated 4 10 – 12
Leg Extensions 4 10 – 12
BB Front Squats 3 12
Leg Press 7 7
Hack Squats 3 12

Day 2 –Tuesday: Chest & Triceps

Exercise Sets Reps
DB Incline Press 4 10 – 12
DB Incline Flys 4 10 – 12
Bench Press (Hammer Strength Machine) 3 10 – 12
Peck Deck 7 10 – 12
Straight Bar Triceps Pushdowns 3 10 – 12
Dips 3 10 – 12
Close Grip Triceps Bench Press 3 10 – 12
Triceps Extensions (Lying) 7 10 – 12

Day 3 – Wednesday: Rest Day

Day 4 – Thursday: Back & Biceps

Exercise Sets Reps
Wide Grip Pull-Ups  3 10 – 12
Chin-Ups (Power Grip) 3 10 – 12
T – Bar Rowing 4 12
BB Bent Over Rowing 4 12
1 – Arm DB Rowing 3 10 – 12
Straight Arm Pulldowns 7 10 – 12
EZ – Bar Biceps Curls 3 12
DB Hammer Curls 3 12
DB Concentration Curls 3 12
Hammer Preacher Curls 7 8 – 10

Day 5 – Friday: Shoulders & Traps

Exercise Sets Reps
Military Press (Smith Machine) 4 10 – 12
DB Front Raises 4 10 – 12
BB Upright Rowing  4 10 – 12
DB Side Lateral Raises 7 10 – 12
DB Shrugs 4 12
BB Shrugs 4 12

 

Day 6 – Saturday: Cardio

Day 7 – Sunday: Rest Day

Phil Heath’s Meal Plan

Phil consumes around 5000 calories a day, though he lowers the calories a bit during his pre-contest days. And, one such Phil Heath’s diet plan is as below:

Meal 1

  • Oatmeal – 1 Cup
  • Egg Whites – 2.5 Cups

Meal 2

  • Chicken Breast – 12 Oz
  • Steamed Vegetables
  • Brown Rice – 1 Cup

Meal 3

  • Sweet Potato – Medium Sized 
  • Beef Tenderloin – 12 Oz

Meal 4

  • Sweet Potato – Medium Sized
  • Beef Tenderloin – 12 Oz

Meal 5

  • White Chicken Breast – 12 Oz
  • Brown Rice – 1 Cup

Meal 6

  • Tilapia or Halibut – 12 Oz
  • Steamed Broccoli

Meal 7

  • Tilapia or Halibut – 12 Oz
  • Steamed Broccoli

Supplements

  • Creatine
  • Multivitamin
  • BCAAs

Physical Statistics of Phil Heath

  • Height – 5 Feet & 9 Inch

  • Weight – 245 – 255 Lbs (111.1 – 115.7 KG)
  • Arms – 23 Inch
  • Chest – 54 Inch
  • Thighs – 32 Inch
  • Waist – 29 Inch
  • Calves – 20 Inch

Bodybuilding Competitions & Titles of Phil Heath

  • 2013 – Placed 1st Arnold Classic (Europe)
  • 2012 – Placed 1st Sheru Classic
  • 2011 – Placed 1st Sheru Classic
  • 2010 – Placed 2nd Arnold Classic
  • 2008 – Placed 2nd Arnold Classic
  • 2008 – Placed 1st Iron Man
  • 2007 – Placed 5th Arnold Classic
  • 2006 – Placed 1st New York Pro Championship
  • 2006 – Placed 1st Colorado Pro Championships
  • 2005 – Placed 1st & Overall NPC USA Championships (Heavyweight)
  • 2005 – Placed 1st & Overall NPC Junior Nationals (Heavyweight)
  • 2004 – Placed 1st & Overall NPC Colorado State (Heavyweight)
  • 2003 – Placed 1st NPC Colorado State (Light – Heavyweight)
  • 2003 – Placed 1st & Overall NPC Colorado (Light – Heavyweight)

Olympia Results

  • 2020 – Placed 3rd (Mr. Olympia – IFBB)
  • 2018 – Placed 2nd (Mr. Olympia – IFBB)
  • 2017 – Placed 1st (Mr. Olympia – IFBB)
  • 2016 – Placed 1st (Mr. Olympia – IFBB)
  • 2015 – Placed 1st (Mr. Olympia – IFBB)
  • 2014 – Placed 1st (Mr. Olympia – IFBB) 
  • 2013 – Placed 1st (Mr. Olympia – IFBB)
  • 2012 – Placed 1st (Mr. Olympia – IFBB)
  • 2011 – Placed 1st (Mr. Olympia – IFBB)
  • 2010 – Placed 2nd (Mr. Olympia – IFBB)
  • 2009 – Placed 5th (Mr. Olympia – IFBB)
  • 2008 – Placed 3rd (Mr. Olympia – IFBB)

Wrapping Up

Phil Heath is one of the influential Mr. Olympia who has inspired millions of people around the world. However, if you’re interested in finding out his workout routine and diet plan or want to train like him to get the feel, you can go through the workout routine mentioned above.

Lastly, it’s recommended that you follow mentioned workout routine with a high protein and balanced diet to get better results.

Satinder Chowdhry Avatar

Satinder Chowdhry