Phil Heath Shoulder and Arms Workout: Let’s Have a Look!

Soon after becoming the Mr. Olympia, Phil Heath became the inspiration for millions of people who are interested in bodybuilding.

Born on December 18, 1979, he has already won two times Mr. Olympia title.

You would be amazed to know that as many of us; even he started his career in a different field and ended up like a bodybuilder.

Phil Heath Workout Routine

Yes, in the beginning, he was among the talented basketball players of his time, but later got motivated towards bodybuilding.

Six-time Mr. Olympia winner, Phil Heath is known for his muscular chest, and it’s not just limited to the chest, his entire body is years of work. He is even nicknamed as “The Gift” for his incredible body.

The credit for his success can be given to his determination, diet, and workout plan.

So, everyone, who is interested in developing a body like Phil or just looking towards fitness, hold tight as we reveal Phil’s workout routine and diet plan for you.

Quick NavigationPhil’s physical statsPhil Heath Workout RoutineMeal Plan followed by Phil Heath in off-seasonMeal plan before contest


Phil’s physical stats

  • Height: 5’ 9.”
  • Chest: 54.”
  • Waist: 34
  • Biceps: 23
  • Thighs: 32.”
  • Calves: 20.”
  • Weight: 250 lbs in contests, 280 lbs in off-season

Phil Heath Workout Routine

His workout routine lasts as long as two hours, focusing on different body parts. The exercise routine of Heath is carried under the guidance of Hany Rambod known for Fascia Stretch Training.

The basis of Phil Heath’s training routine has been training each body part twice so as to get every part in shape.

His training is divided into four days of weight lifting that includes a day of rest also. And, then it is followed by a day of Cardio and the weekend as a day to relax.

Also read: Jen Selter Workout and Diet Routine

Unlike those who are not able to get most of their long workout hours, for Heath, it has always been the right technique that matters the most. And, here is how Phil’s workout routine goes:

Day 1: The complete focus is on legs, including quads, hamstrings, and calves


  1. Seven sets of 10-12 reps of seated leg curls
  2. Four sets of 8-10 reps of Lying leg curls and stiff-legged deadlift
  3. Seven sets of 10-12 reps of seated Calf Raises
  4. Four sets of 15-20 reps of standing calf raises and leg press calf raises
  5. Three sets of 12 reps of leg press
  6. Seven sets of 7 reps hack squats
  7. Four sets of 10-12 reps of leg extensions and Front Squats

Day 2

  1. Three sets of 10-12 reps of hammer strength bench press
  2. Four sets of 10-12 reps of dumbbell incline fly and dumbbell incline press
  3. Three sets of 10-12 reps of triceps pushdown, dips, and close-grip bench press
  4. Seven sets of 10-12 reps of pec-decks
  5. Seven sets of 10-12 reps of lying triceps extension

Day 3

Take enough of rest!

Day 4

  1. Three sets of 10-12 reps of power-grip chin-ups and wide-grip pull-ups
  2. Three sets of 12 reps of one-arm dumbbell rows
  3. Four sets of 12 reps of T-bar rows and bent over rows
  4. Three sets of 12 reps of standing EZ-bar curls, concentration curls, and hammer curls
  5. Seven sets of 10-12 reps of straight arm pulldowns
  6. Seven sets of 8-10 reps of hammer strength preacher curls

Phil Heath biceps

Day 5

  1. Four sets of 10-12 reps of dumbbell front raise, upright rows, and Smith machine military press
  2. Four sets of 12 reps of dumbbell shrugs and barbell shrugs
  3. Seven sets of 10-12 reps of dumbbell lateral raise

Day 6

  1. Cardio exercises

Day 7

Take enough rest!

Also check: Terrell Owens Workout Routine and Diet Plan – Hit it Hard!

The video below shows Phil Heath talking about his diet.


Meal Plan of Phil Heath

Meal Plan followed by Phil Heath in off-season

  1. Meal 1: 12 oz. chicken, 1 cup of egg whites, 1 cup of cream of rice
  2. Meal 2: 12 oz. 94% ground beef and 2 cups of white rice
  3. Meal 3: 12 oz. beef tenderloin and 8 oz. whole wheat pasta
  4. Meal 4: 6-8 oz. Beef tenderloin and 10 oz. potato
  5. Meal 5: 12 oz. chicken and 1 cup of spinach
  6. Meal 6: 12 oz. of 94% ground beef and 1 cup of broccoli
  7. Meal 7: 2 tbsp. of almond butter

Meal plan before contest

  1. Meal 1: 2.5 cups egg whites and 1 cup of oatmeal
  2. Meal 2: 1 cup of brown rice, 12 oz. white chicken breast, and steamed vegetables
  3. Meal 3: Medium sweet potato and 12 oz. beef tenderloin
  4. Meal 4: Medium sweet potato and 12 oz. beef tenderloin
  5. Meal 5: 1 cup brown rice and 12 oz. white chicken breast
  6. Meal 6 & 7: Steamed broccoli and 12 oz. halibut or tilapia

Follow this routine and you can get the exact body like Phil Heath. Here is what you can actually achieve.

Best of luck! Hope you loved the workout routine and meal plan of Phil Heath helpful. Get going now.

About Gaurav Dhir

Gaurav Dhir, B. Tech, PGDCM is an engineer and MBA by training. A fitness aficionado, Gaurav follows a strict diet and exercise regimen to keep himself vigorously active. He loves playing sports and being outdoors. Gaurav is responsible for the health and wellness of 4 generations including his son, elderly parents and very elderly grandparents.