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Phil Heath workout routine Mr olympia muscle gaining secrets all revealed



A Baby-faced 25-year old Bodybuilder popularly know as Gift Heath rocked the bodybuilding world by winning NPC USA Championship his first pro qualifier , Phillip Jerrod Heath was the name commonly known as Phil Heath .In Olympia not many Bodybuilders take 3rd position in the debut , was like winning a lottery for him but underneath was immense hard work that he had put in to get there. Other Bodybuilders who had done the same before include Dorian Yates, Lee Haney, Flex Wheeler, Kevin Levrone. Being into Bodybuilding since 12 years and Oct  8,2014 marked 12 Th year of Phil into Bodybuilding .

The difference between a Bodybuilder who strode into Gold's Venice in 2005 to 4 time Mr Olympia is 60 pounds as he was 215-pounds at that time is now 275-pounds. Phil heath has got huge muscular body which is completely ripped with astonishing muscular additions and many valuable changes in his body ,which shows his determination towards his workout and Bodybuilding . A lot have of changes have been seen in his physique since his first glimpse at Mr Olympia to till now and biggest change he brought is his shoulders and a line separating good from the great was drawn as he has the willingness to attend to the little  with a lot of hard work and innate ability .

A similarity that Phil Heath and Arnold have in common is when Phil is standing relaxed, his muscles look good and round but after hitting a shot they become rock hard which was something Arnold has as well , a great similarity between two great bodybuilders of all times .


Phil Heath Workout -

Phil Heath usually works out for 2 hours everyday which include which include 3-5 exercises per body part . He adds FST-7 technique in his workouts which is Fascia Stretch training technique in which an individual has to do 7 sets of a exercise which also helped Phil reach arm size of 22 inch. Phil Heath said "Jay Cutler has played a crucial role in opening my eyes in some of the key training points including some to train back intensely .

Phil's trainer Hany Rambod discussed with us about the training programme that Phil follows in his Bodybuilding routine during competition and off season days , as Phil follows a 4 day workout routine which include training on Monday and Tuesday followed by rest on Wednesday . Then Thursday and Friday workout is followed by Cardio sessions on Saturday and Sunday being a rest day again .

Monday :

Morning : ( Quads )

Leg Dead-lifts - 4 sets - 10 reps

Leg Extension - 4 sets - 12-15 reps

Leg Press - 4 sets - 18-20 reps

Hack squat - 7 sets - 14-15 reps

Barbell squat - 4 sets - 13-15 reps

Evening : ( Hamstrings )

Leg Curl seated - 5 sets - 12-15 reps

Leg Curl standing - 5 sets - 12-15 reps

Leg Curl lying - 5 sets - 12-15 reps

( Calves)

Calf Raise standing -3 sets - 19-20 reps

Calf Raise seating  - 3 sets - 18-20 reps

Calf Raise Leg press - 4 sets - 18-20 reps




(Chest ):

Dumbbell Incline Flyes - 4 Sets -10-12 reps

Bench Presses - 3 sets -  10-12 reps

Pec Decks - 7 sets - 10-12 reps


Push-down of Rope Attachment- 3 sets- 10-12 reps

Dips- 3sets- 10-12 reps

Close-Grip Bench Presses- 3 Sets- 10-12 reps

Lying Triceps Extensions- 7sets- 10-12 reps

Wednesday (Rest day)



Power-Grip Chin-Ups- 3 sets- 10-12 reps

Wide-Grip Pull-Ups- 3 sets- 10-12 reps

One-Arm Dumbbell Rows- 3 sets- 12 reps

T-bar Rows -4 sets- 12 reps

Bent-Over Rows- 4 sets- 12 reps

Straight-Arm Pull Downs of Rope Attachment- 7 sets- 10-12 reps


Hammer Strength Preacher Curls- 7sets-  8-10 reps

Standing EZ-Bar Curls- 3sets- 12 reps

Hammer Curls-3sets- 12 reps

Concentration Curls- 3sets- 12 reps


Friday :

(Shoulders and  Traps)

Military Presses- 4sets- 10-12 reps

Dumbbell Lateral Raises- 7sets- 10-12 reps

Dumbbell Front Raises- 4sets- 10-12 reps

Upright Rows- 4sets- 10-12 reps

Barbell Shrugs- 4sets- 12 reps

Dumbbell Shrugs- 4sets- 12 reps


Saturday (Cardio Exercises)

Sunday (Rest)

Phil says , when i do 18 sets of a workout people say Phil has been over training but If you're eating enough protein, and appropriate amount of rest then you will continue to see improvements which means you aren't over-training and the prime focus should be the technique and not in a rush to go really fast and trying to give body ample amount of time to recover as you have to make sure you rest and continue to see improvements, then you can't be over-training.

Also Phil Heath doesn't believe in inventing new exercises if the current one is working right for you and what he believes the most in training technique . He tries to keep his energy level high during workouts , as above you have seen that he works out twice a day sometimes and want to keep the energy alive for evening schedule as he is damm good in figuring out which workout works best for him which is the key point and individuals fail to figure this out.

Phil view for training  "I focus on things like the burn and the stretch, especially when I'm doing the last seven-sets of exercise of my workout. It's all about feeling the muscle, I don't focus on lifting the heaviest weight I can. It's all about lifting the right amount of weight to make my muscles respond the way I want them to. "

To keep his Motivation alive Phil shares his way of staying motivated which is, he tries to stay positive and always focused and don't really  go by what other people say . Checks his body in mirror every-time and ask a simple question to himself that "Can i get better ?"

Phil Heath Training video :

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