Phil Heath Workout Routine

Phillip Heath, better known as Phil Heath or “The Gift”,is an American IFBB professional bodybuilder.

Heath entered bodybuilding in 2002. In 2005, he won the overall title at the NPC (National Physique Committee) USA Championships, earning the right to compete as an IFBB Pro. He won his first two IFBB professional events (The Colorado Pro Championships and The New York Pro Championship)
Heath owns a fitness apparel company called Gifted Athletics, a name derived from his nickname, “The Gift”. In addition to running this successful apparel venture, in July 2014, Heath partnered with Joey Firestone to create Gifted Nutrition.



BIO-DATA 
Phil Heath with his ex wife
  • Born Name — Phillip Jerrod Heath
  • Nick Names — The Gift, The Next Big Thing
  • Born — December 18, 1979 
  • Birth Place — Seattle, Washington, U.S
  • Residence — Denver, Colorado, USA
  • Occupation — American IFBB professional bodybuilder 
  • Best win — Mr. Olympia 2011–2015
  • Pro-debut — 2006 Colorado Pro Championships
  • Spouse — Jennie Laxson Heath (Divorced) 
  • Personal Trainer — Hany Rambod
  • Predecessor — Jay Cutler
  • Favorite Food — Steak
  • Favorite Cheat Food — Italian Food
  • Favorite Body Part — Arms
  • Favorite Bodypart to Train — Shoulders
  • Favorite Exercise — Preacher Curls, Hack Squats, Hammer Strength Shoulder Press
  • Favorite Sport — Basketball, Football
  • Favorite Actor — Denzel Washington, Tom Hanks, Al Pacino
  • Favorite Movies — Enter the Dragon (1973), The Power Of One (1992), Gladiator (2000)

BODY MEASUREMENT 

  • Height — 5 ft 9 in (175 cm)
  • Weight — Contest – 110 kg (240 pounds)| Off Season – 125 kg (275 pounds)
  • Chest — 54 in (137 cm)
  • Arms — 22 in (56 cm)
  • Thighs — 30 in (76 cm)
  • Calves — 20 in (51 cm)
  • Waist — 36 in (91.5 cm)
  • Neck — 18.5 in (47 cm)
  • Eye Color — Blue

DIET


Meal 1
  • 8oz of Chicken Breast with 1.5 cups of Egg Whites and 1 cup (dry measure) Grits
  • Gifted Nutrition Colostrum – 1 scoop and 2 scoops of Gifted Nutrition BCAAs
  • 1 Scoop of Gifted Nutrition L-Glutamine
Meal 2
  • 12 oz of Beef Tenderloin
  • 8 oz of Sweet Potato
Meal 3
  • 12oz of Tilapia with Steamed Asparagus and1.5 cups of White Rice (measure cooked)
Meal 4
  • 12 oz of Chicken Breast 
  • 8 oz of Baked Potato
  • Gifted Nutrition BCAAs – 2 scoops
  • 1 scoop of Gifted Nutrition L-Glutamine
Meal 5
  • 12 oz of Tilapia with Steamed Broccoli and 1 cup of White Rice (measure cooked)
Pre-Workout 
  • Gifted Nutrition Accelerate™ 2 scoops with 1 scoop of Growtein™ and 1 serving of *B.Y.L.T.™
Post-Workout 
  • Gifted Nutrition Ultimate ISO WHEY™ 2 scoops of Oatmeal Cookie or *Unflavored 
  • scoop of Growtein™ with 1 scoop of Gifted Nutrition BCAAs and 1scoop ofGifted Nutrition L-Glutamine
Meal 6
  • 12 oz of Beef Tenderloin with Steamed Spinach
Meal 7
  • 2 cups of Egg Whites 
  • 2 Whole Eggs 
  • Steamed Spinach
Before Bed 
  • Gifted Nutrition Colostrum 1 scoop and 1 serving of  Amino Zzz™


SUPPLEMENTS 

  • Gifted Nutrition Accelerate™
  • Growtein™
  • Gifted Nutrition BCAAs
  • Gifted Nutrition L-Glutamine
  • Gifted Nutrition Ultimate ISO WHEY™
  • Gifted Nutrition Colostrum
  • Amino Zzz™

ROUTINE 


Sunday – Quads / Hamstrings / Calves
Monday – Chest
Tuesday – Back
Wednesday – Quads (Morning ) / Hamstrings + Calves (Evening)
Thursday – Shoulders
Friday – Back
Saturday – Chest / Arms


EXERCISES 

Legs Workout (Quads, Hamstrings, and Calves)
Workout 1
  1. Leg Extension (4 sets of 8-10 reps)

  2. Smith Machine Squat (4 sets of 8-10 reps)

  3. Walking Lunge (4 sets of 8-10 reps)

  4. Hack Squat (7 sets of 20 reps)

  5. Lying Leg Curl (4 sets of 8-10 reps)

  6. Stiff-Leg Deadlift (4 sets of 8-10 reps)

  7. Seated Leg Curl (7 sets of 10-12 reps)

Workout 2
  1. Leg Extension (4 sets of 8-10 reps)

  2. Front Squat (4 sets of 8-10 reps)

  3. Leg Press (4 sets of 8-10 reps)

  4. Squat (7 sets of 8-12 reps)

  5. Lying Leg Curl (4 sets of 8-10 reps)

  6. Dumbbell Stiff-Leg Deadlift (4 sets of 8-10 reps)

  7. Seated Leg Curl (7 sets of 10-12 reps)


Chest Workout 
  1. Hammer Strength Incline Press (4 sets of 8-10 reps)

  2. Machine Chest Press (4 sets of 8-10 reps)

  3. Flat-Bench Dumbbell Flyes (4 sets of 8-10 reps)

  4. Cable Incline Flyes (7 sets of 6-8 reps)


Back Workout 
  1. Wide-Grip Pull-Up (4 sets of 8-12 reps)

  2. Seated Cable Row (4 sets of 8-10 reps)

  3. Barbell Row (4 sets of 8-10 reps)

  4. One-Arm Dumbbell Row (4 sets of 8-10 reps)

  5. Machine Row (4 sets of 8-10 reps)


Shoulders Workout 
  1. Seated Dumbbell Press (4 sets of 8-10 reps)

  2. Lateral Raise (4 sets of reps)

  3. Barbell Front Raise (4 sets of reps)

  4. One-Arm Cable Lateral Raise (7 sets of 8-10 reps)

  5. One-Arm Cable Bent-Over Lateral Raise (4 sets of 8-12 reps)

  6. Face Pull (4 sets of 8-10 reps)

  7. Bent-Over Lateral Raise (7 sets of 8-12 reps)


Arms Workout 
  1. Barbell Curl (4 sets of 8-10 reps)

  2. Dumbbell Preacher Curl (4 sets of 8-10 reps)

  3. High Cable Curl (4 sets of 8-10 reps)

  4. Cable Push-Down (4 sets of 8-10 reps)

  5. One-Arm Cable Push-Down (4 sets of 8-10 reps)

  6. Dip (4 sets of 8-10 reps)



PHIL HEATH FULL WORKOUT ROUTINE 








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 


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