Phil Heath Workout

PHIL HEATH’S NUTRITIONAL PLAN After finishing first in his maiden Mr Olympia Competition, Phil Heath gives MET-Rx all the inside information on how he prepared for such a challenge. After sitting out the previous two years in order to gain the proper size and shape to be a threat Phil was able to utilise new training methods along with advanced sports nutrition provided by MET-Rx®. Before competitions I will diet for 12 weeks, which includes six to seven days of cardio sessions of one to two hours. I consume 375 to 480 grams of protein and 150 to 300 grams of carbs per day, broken down into seven to eight meals a day. Carb intake will solely depend on muscle fullness and fat loss, as they will be kept fairly low, supplemented with MET-Rx® CLA.

TYPICAL DAY: MEAL 1 2.5 cups egg whites 1 cup of oatmeal MEAL 2 10 oz. white chicken breast 1 cup of brown rice Steamed vegetables Phil Heath is a paid endorser of MET-Rx.

MEAL 3 10 oz. beef tenderloin Medium sweet potato

MEAL 6 & 7 10 oz. halibut or tilapia Steamed broccoli

MEAL 4 MET-Rx® Protein Plus

MEAL 8 10 oz. beef tenderloin Steamed broccoli

MEAL 5 10 oz. white chicken breast 1 cup brown rice

PHIL HEATH’S WORKOUT PLAN PHIL TRAINS MONDAY THROUGH SATURDAY ON THE FOLLOWING SCHEDULE: MONDAY:

BACK, BICEPS, ABS, CALVES

TUESDAY:

CHEST, TRICEPS, ABS, CALVES

WEDNESDAY:

LEGS

THURSDAY:

CHEST, ABS, CALVES

FRIDAY:

BACK, HAMSTRINGS

SATURDAY:

SHOULDERS, TRAPS, ABS

IF YOU WANT TO KNOW EXACTLY WHAT PHIL DOES TO LOOK THIS GREAT HERE’S HIS EXACT TRAINING ROUTINE, SET FOR SET, REP FOR REP. YOU’LL ALSO FIND PHIL’S EXPLANATION OF HIS FAVORITE EXERCISE FOR EACH BODY PART. LEGS FRONT SQUATS LEG PRESS LEG EXTENSIONS HACK SQUATS WALKING LUNGES 45-DEGREE LUNGES STANDING LEG CURL RUSSIAN DEADLIFTS LYING-DOWN LEG CURLS SEATED LEG CURLS HAM N' GLUTE RAISES

3 SETS X 8-10 REPS* 3 SETS X 10 REPS 4 SETS X 10 REPS 3 SETS X 10 REPS 2 SETS DOWN AND BACK 2 SETS X 10 REPS 3 SETS X 10 REPS 4 SETS X 10 REPS 4 SETS X 10 REPS 4 SETS X 10 REPS 5 SETS X 10 REPS

*“Front squats give a great appearance to the quad sweep.”

TRICEPS ROPE PUSH-DOWNS SKULL CRUSHERS DONKEY KICKBACKS DIPS

4 SETS X 10 REPS* 4 SETS X 10 REPS 4 SETS X 10 REPS 3-4 SETS TO FAILURE

*“Rope push-downs have always been a favorite. The contraction in my outer head is particularly strong with this movement and it’s a great way to warm up the elbows for the rest of the tricep exercises I do.”

CHEST INCLINE DUMBBELL BENCH PRESS FLAT BENCH PRESS DECLINE BENCH PRESS FLAT DUMBBELL FLYS

4 SETS X 10 REPS* 4 SETS X 10 REPS 4 SETS X 10 REPS 4 SETS X 10 REPS

SHOULDERS BARBELL MILITARY PRESS SIDE RAISES FRONT DB RAISES REAR DB RAISES DB MILITARY PRESS UPRIGHT ROWS

3 SETS X 8-10 REPS* 3 SETS X 8-10 REPS 3 SETS X 8-10 REPS 3 SETS X 10 REPS 3 SETS X 12 REPS 3 SETS X 12 REPS

*“Barbell military presses have helped me add major mass to my delts.”

BACK PULL-UPS BENT-OVER ROWS LAT PULL-DOWNS SEATED LOW-ROWS HYPEREXTENSIONS DEADLIFTS

5-7 SETS TO FAILURE 5 SETS X 8-10 REPS* 5 SETS X 8-10 REPS 5 SETS X 10 REPS 5 SETS X 12 REPS WITH WEIGHT 3 SETS X 8-12 REPS

*“Bent-over barbell rows are a tremendous overall mass builder for the back. It’s really no coincidence that two of the best backs in history, Ronnie and Dorian, both made this movement a staple in their back routines. Given that my back is the one body part I know I need to bring into balance with the rest of my physique, this is definitely the body part I’ve worked the hardest on all year.”

CALF STANDING CALF RAISES SEATED CALF SEATED CALF EXTENSIONS DONKEY CALF RAISES

3 SETS X 14-20 REPS 3 SETS X 12-20 REPS 3 SETS X 12-16 REPS 3 SETS X 10 REPS*

*“I do donkey calf raises because it was what I saw Arnold use and it allows a great stretch and contraction of the muscle.”

*“Incline dumbbell presses have yielded great results in my upper chest development and are an ideal movement for competitors to improve their side chest poses.”

BICEPS DB OR BARBELL CURLS

4 SETS X 10 REPS

ONE-ARM PREACHER CURLS 4 SETS X 10 REPS*

INCLINE CURLS HAMMER CURLS

4 SETS X 10 REPS 4 SETS X 10 REPS

*“One-arm preacher curls give me a great contraction and with their full range of movement they can build some amazing fullness as well.” Phil Heath is a paid endorser of MET-Rx.