Celeb health

Phil Heath Workout Routine And Diet Plan 2021.


Phil Heath was born in Seattle, Washington on the 18th of December 1979. Phil Heath began off his education at Rainer Beach High School before proceeding to the University of Denver where he read Business Administration and Information Studies. Phil Heath tried bodybuilding in the year 2002. Phil, as he is affectionately called finally participated in the National Physique Committee title in 2005 where he won winning him the right to compete as an IFBB professional. He has won the Mr. Olympia championship 7 times from 2011 to 2017. Phil Heath follows a intence workout routine. FInd out Phil Heath latest Workout Routine And Diet Plan.

Phil Heath Body Stats

Height5 ft 9 inch
Weight240 lb
Eye ColorBlue
Chest54 inch
Arms22 inch
Thigh30 inch
Calves20 inch
Waist36 inch
Neck18.5 inch
Age41 years

Phil Health Workout Routine

What is Phil Heath workout routine? The workout routine of Phil Heath hardly does any cardio in it, he totally concentrates on a diet, nutrition, and weight lifting exercises. The routine consists of 5 times training a week, the training is not that difficult when you see the exercise. The thing that is really hard is your persistence of keep doing it every week and that is what gets him the best bodybuilder in the world. His workout consists of:

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 every exercise and sometimes a drop set as well. the workout typically remains the same, unless he really wants to change the exercises. According to Phil Heath, he stated that your workout should have the exercises that you like to do. So except he wants to do something else he will stick with his usual 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, beginning 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 prefers to do a drop set as well as while doing the flat bench press.


  • Tricep extension
  • Tricep pushdown
  • Close grip flat bench press
  • Skull crusher
  • Dips
  • Cable Kickbacks

Same 3 to 4 sets of every exercise and 10 to 15 reps. He goes over the set limit and over the rep end as well. Phil Heath in an interview said that some exercise and some days he feel so good that he forgets to even count.

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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 about 10 to 15 reps.


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

3 to 4 sets about 10 to 15 reps each.

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 about 10 to 15 reps.

Saturday Phil Heath workout

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

Phil Heath Diet Plan

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

Meal 1

  • Egg whites
  • Oats
  • Juice

Meal 2

  • Chicken breast
  • Rice
  • Veggies

Meal 3

  • Beef
  • Chicken
  • Sweet potato

Meal 4

  • Protein shake
  • Salad
  • Chicken

Meal 5

  • Rice
  • Eggs or chicken

Meal 6

  • Broccoli
  • Halibut

Meal 7

  • Broccoli and veggies
  • Chicken
  • Rice

FAQ Regarding Phil health

How many hours a day does Phil Heath work out?

He usually allows two hours for a workout and since Phil Heath’s workout mainly includes three to five exercises per body part.

Does Phil Heath do cardio?

Reaching up to competition, Health problems 30 minutes of either pauses or steady-state cardio in the morning, and then another 30-minute session in the afternoon He normally sticks to the StairMaster and treadmill but will mix in battle ropes for a change of pace.

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