Phil Heath Diet and Workout Plan

The Phil Heath diet is all about eating big to be the best. He will eat around 5-6 pounds of protein per day, when prepping for the Mr. Olympia. If you want to pack on real size, you need a serious appetite!

Who is Phil Heath?

Phil Heath is an American IFBB professional bodybuilder. He has won the Mr. Olympia seven times (from 2011-2017). Before his bodybuilding career started, Phil grew up playing sports. He played college basketball for the University of Denver from 1998-2002.

Phil Heath Stats

Height: 5′ 9″ (175 cm)

Off-season weight: 275 lb (125 kg)

Contest weight: 240 lb (109 kg)

Year of birth: 1979

Phil Heath Diet

Phil admits that the kitchen is the most important aspect when it comes to competing. If you want to be a professional bodybuilder, you need to know how to fuel your body. Eating the right foods will help you grow and aide in muscle recovery after intense workouts.

Many bodybuilders eat plain, unseasoned chicken when prepping for a show. But Phil believes that you don’t have to eat boring, because this will drive you crazy. He likes to add some flavor to his meals with hot sauce. Just keep an eye on the amount so you don’t overload with sodium.

Meal One

  • 8 egg whites
  • 8 ounces of sirloin steak
  • 1 1/2 cups of oatmeal

Meal Two

  • 12 ounces of tilapia
  • 1 1/2 cups of white rice
  • Mixed vegetables

Meal Three

  • 12 ounces of lean ground turkey
  • 12 ounces of baked sweet potato

Meal Four

  • 12 ounces of chicken breast
  • 12 ounces of baked yam
  • Mixed vegetables

Meal Five

  • 10 ounces of Teriyaki chicken
  • 1 1/2 cups of white rice
  • Mixed salad with Balsamic dressing

Meal Six

  • 12 ounces of fish
  • 1 1/2 cups of white rice
  • Mixed vegetables

Meal Seven

  • 10 ounces of lean ground sirloin
  • Mixed salad with Italian dressing

Functional Eating

The Phil Heath diet is all about functional eating. So, what exactly is this concept? Functional eating is when you can eat protein rich foods, that are less filling. For example, Phil will eat fish (like tilapia) over steak or ground beef.

Fish is generally very light compared to heavy red meat and you can eat more of it. The only problem is that many people (like Phil) don’t like the smell of fish. When you’re eating fish by the pound, you will get tired of it. He will add lemon juice to his tilapia to help mask the smell.

Phil Heath Workout Routine

Phil believes that finding the right machines is key to get maximum contraction in the muscles. If you see someone doing a particular exercise, that doesn’t mean it will work for you. Too many beginner bodybuilders are just going through the motions. But you need to focus on squeezing the muscle, for maximum results.

Phil Heath Chest Workout

On chest days, Phil likes to start off with light weight and warm up the body. To avoid injury, he never goes full weight on his sets either. He also prefers to utilize machines (compared with free weights) so he can better control the weight and avoid injury.

  • 1st exercise: Flat bench press 5 x 8-12
  • 2nd exercise: Incline bench press 5 x 8-12
  • 3rd exercise: Strive chest press machine 5 x 8-12
  • 4th exercise: Single arm chest press machine 5 x 8-12
  • 5th exercise: Peck dec chest fly 5 x 8-12

Phil Heath Shoulder Workout

This particular shoulder workout focuses on volume, rather than weight. Phil believes this is key to developing 3D shoulders – which is what he shows off on stage. You need to work the front, side and rear delts to achieve this look.

  • 1st exercise: Shoulder press on machine 5 x 8-12
  • 2nd exercise: Dumbbell front raise 5 x 8-12
  • 3rd exercise: Lying rear delt fly on machine 5 x 8-12
  • 4th exercise: Standing lateral delt fly on machine 5 x 8-12
  • 5th exercise: One arm front raise on machine 5 x 8-12
  • 6th exercise: Rear delt fly on peck dec machine 5 x 8-12

Phil Heath Back Workout

On back days, Phil will focus on a combination of different exercises to target the entire back. In this particular workout, you will notice that he doesn’t use any free weights. He has been criticized before for only using machines, but I think we can all agree that it works for him.

  • 1st exercise: Wide grip lat pulldown on machine 5 x 8-12
  • 2nd exercise: Seated cable row (alternate grip) 5 x 8-12
  • 3rd exercise: Behind the head lat pulldown 5 x 8-12
  • 4th exercise: Seated wide grip cable row 5 x 8-12
  • 5th exercise: Bent over rope pulldown 5 x 8-12
  • 6th exercise: Dual cable lat pull down 5 x 8-12

Phil Heath Leg Workout

Phil believes that many beginners only focus on squats to build their legs. And while squats are a great compound exercise to increase your strength, they don’t guarantee bigger legs. Try some of these isolation exercises below on different machines, to really build your leg muscles.

  • 1st exercise: Lying hamstring curl 5 x 8-12
  • 2nd exercise: Standing machine leg extension 5 x 8-12
  • 3rd exercise: Seated reverse hamstring curl 5 x 8-12
  • 4th exercise: Hack squat 5 x 8-12
  • 5th exercise: Leg press 5 x 8-12
  • 6th exercise: Seated leg extension 5 x 8-12

Phil Heath Arm Workout

Before each set, Phil will take the time to properly warm up. It can take him three sets before the weight gets challenging. Phil also likes to add Fat Gripz to the machines during his arm workouts. This increases the circumference of the grip and works the forearms as a result.

  • 1st exercise: Single arm machine preacher curl 5 x 6-8
  • 2nd exercise: Machine preacher curl 5 x 6-8
  • 3rd exercise: Incline bicep-curl machine 5 x 6-8
  • 4th exercise: Bent over single arm curl 5 x 6-8
  • 5th exercise: Alternating dumbbell curl 5 x 6-8
  • 6th exercise: Rope tricep push-down 5 x 6-8
  • 7th exercise: Single arm rope extension 5 x 6-8
  • 8th exercise: Machine tricep dip 5 x 6-8

Search Terms

Phil Heath diet

Phil Heath workout plan

Similar Physiques

Ronnie Coleman

Jay Cutler

Regan Grimes

Kai Greene

Roelly Winklaar