Phil Heath Workout Routine and Diet Plan 2020

By | April 1, 2020

Phil Heath Workout Routine and Diet Plan: Phil Heath is an amazing IFBB pro bodybuilder, he has made his name in the whole world with the 7 continuous wins in the biggest bodybuilding competition Mr. Olympia. He just made himself the 3rd bodybuilder to win Mr. Olympia continuously. His record has given him the same rank as the great Arnold Schwarzenegger in bodybuilding.

Phil Heath Workout Routine and Diet Plan

Phil Heath Workout Routine and Diet Plan

So when he’s winning so many titles, I’m sure that everyone would agree he knows what he’s doing and I’m also sure that many of you would want to know what exactly he does in his workout routine and what he eats.

Phil Heath Body Stats

Height 5 Ft 9 Inch
Weight 240 Lb
Age 40 years
Chest 54 Inch
Arms 22 Inch
Waist 36 Inch

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Phil Heath Workout Routine

The workout routine of Phil Heath hardly has any cardio in it, he totally focuses on diet, nutrition, and weight lifting exercise. The routine consists of 5 days of training a week, the training isn’t that hard when you see the exercise. The thing that is really hard is your consistency of keep doing it every week and that is what makes him the best bodybuilder in the world.

Phil Heath Workout Routine

Phil Heath Workout Routine

Phil Heath Workout Includes –

Monday Phil Heath Workout


  • Front squats 
  • Leg press 
  • Leg extension
  • Hack squats
  • Leg curls
  • Stiff-leg deadlift
  • Calf raises on a leg press
  • Calf raises on Smith
  • Sitting calf raises
  • Hip extension
  • Front squats on the machine

Phil Heath does around 3 to 4 sets of each exercise and sometimes a drop set as well. The workout basically remains the same, unless he really wants to change the exercises. According to Phil Heath, he said that your workout should have the exercise that you like to do. So unless he wants to do something else he will stick with his regular workout routine.


Tuesday Phil Heath Workout


  • Flat Bench press
  • Incline Bench press
  • Decline Bench press
  • Dumbbell press
  • Dumbbell flyes on the incline bench
  • Cross cable 

3 to 4 sets on each exercise, starting sets always goes with 15 reps and as he increases the weight the rep count comes down to 12 in 2nd and 10 in 3rd set. Sometimes he likes to do drop sets as well while doing the flat bench press.



  • Tricep extensions
  • Tricep pushdown
  • Close-grip flat bench press
  • Skull crusher
  • Dips 
  • Cable kickbacks

Same 3 to 4 sets of each exercise, and 10 to 15 reps. Sometimes he goes over the set limit and over the rep limit as well. Phil Heath in an interview said that some exercise and some days I feel so good that I forget to even count my sets and keep working out in the gym.


Wednesday ( Rest day )

Thursday Phil Heath Workout


  • Wide grip lat pulldown 
  • Close grip lat pulldown
  • T-Bar rows
  • Bent over rows
  • One-Arm dumbbell rows
  • Deadlift
  • Pullovers

3 to 4 sets of 10 to 15 reps.



  • Dumbbell curls
  • EZ-bar curls
  • Barbell curls
  • Hammer curls
  • Preacher curls
  • Cable curls
  • Concentration curls

3 to 4 sets of 10 to 15 reps each. More about Phil Heath exercise routine is given below.


Friday Phil Heath Workout


  • Dumbbell military press
  • Smith machine military press
  • Front raise
  • Upright row
  • Side lateral raises
  • Cable lateral raises
  • Shrugs 

3 to 4 sets of 10 to 15 reps.


Saturday Phil Heath Workout

Cardio any kind that he likes, the cardio is not that intense; he mostly walks or jogs slowly in incline on the treadmill. As if he does a lot of cardio he won’t be able to get bigger muscles like a lot of muscle mass will get lost.


Sunday ( Rest day )

Also Read: Dorian Yates


Phil Heath Diet Plan

The diet plan consists of 7 meals in a day and all meals are rich in protein, carbs and good fat. Although he said in the interview 2 or 3 days before any competition he decreased the amount of solid food and increased the liquid food in his daily diet.

Phil Heath Diet Plan

Phil Heath Diet Plan

Phil Heath Diet Includes –

Phil Heath Meal 1

  • Egg whites
  • Oats
  • Juice

Phil Heath Meal 2

  • Chicken breast 
  • Rice 
  • Veggies


Phil Heath Meal 3

  • Beef 
  • Chicken
  • Sweet potato


Phil Heath Meal 4

  • Protein shake
  • Salad
  • Chicken 


Phil Heath Meal 5

  • Rice
  • Eggs or chicken


Phil Heath Meal 6

  • Broccoli
  • Halibut


Phil Heath Meal 7

  • Broccoli and veggies
  • Chicken 
  • Rice

This is all about the diet plan of Phil Heath.

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