Phil Heath Mr. Olympia workout and meal plan

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Phil Heath won the Mr. Olympia in 2011, defeating his former mentor Jay Cutler.

But what kind of dietary and training regimen did the young prodigy follow on his way to the top?

Phil diets for 12 weeks before contests to get into the best shape. Now he also skipped the spring season so he could concentrate fully on Mr. Olympia, and looking back we can say: it was worth it.

In the preparation phase he has 6-7 cardio workouts per week, 1-2 hours each. He consumes 375 to 480 g of protein and 150 to 300 g of carbohydrates per day, broken down into 7 or 8 meals. He always adjusts his carb intake to his weight loss and muscle condition.

A typical daily diet plan:

Meal Nr. 1:

2 1/2 cups of egg whites (500 g)

1 cup of oatmeal (80 g)

Meal Nr. 2:

280 g of chicken breast

1 cup of brown rice (185 g)

steamed vegetables

Meal Nr. 3:

280 g of steak

1 medium-sized sweet potato

Meal Nr. 4:

1 portion of protein powder

Meal Nr. 5:

280 g of chicken breast

1 cup of brown rice (185 g)

Meals Nr. 6 and 7:

280 g of sea fish

steamed broccoli

Meal Nr. 8:

280 g of steak

steamed broccoli

Phil Heath’s workout routine is as follows:

Monday: Back, biceps, abs, calves

Tuesday: Chest triceps, abs, calves

Wednesday: Legs

Thursday: Chest, abs, calves

Friday: back, glutes

Saturday: shoulders, traps, abs

Broken down to body parts, he does the following exercises:


Front squats: 3 x 8-10 (front squats get a gorgeous look to his glutes)

Leg press: 3 x 10

Leg extensions: 4 x 10

Hack squats: 3 x 10

Walking lunges: 2 x along the gym back and forth

45 degree lunges: 2 x 10

Standing leg curls 3 x 10

Russian deadlift 4 x 10

Lying leg curls: 4 x 10

Sitting leg curls: 4 x 10

Rear leg raises 5 x 10


Pushdown with rope attachment 4 x 10 (rope pushdown has always been one of his favorite exercises, because it gives him an intense feeling of muscle contraction)

Skull crusher 4 x 10

Kickback 4 x 10


Incline press 4 x 10

Bench press 4 x 10

Decline press 4 x 10

Flyes on horizontal bench 4 x 10


EZ-bar curls 4 x 10

One-arm dumbbell bicep curls on Scott bench 4 x 10

Bicep curls on incline bench 4 x 10

Hammer curls 4 x 10



Barbell shoulder press 3 x 8-10

Lateral raises to the side 3 x 8-10

Front dumbbell raises 3 x 8–10

Rear dumbbell raises 3 x 10

Dumbbell shoulder press 3 x 12

Barbell upright rows: 3 x 12

Pull-ups 5-7 sets until failure

Rows: 5 x 8-10

Pulldown behind the neck 5 x 8-10

Cable rows: 5 x 10

Hyperextension: 5 x 12 with weight

Deadlift: 3 x 8–12


Standing calf raises 3 x 14-20

Sitting calf raises 3 x 12-20

Seated calf stretch 3 x 12-16

Donkey calf raises 3 x 10

Check our training database to find out how to perform these exercises.

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