Phillip Jerrod Heath, an athlete with impressive muscles, began his bodybuilding journey in 2002. His natural ectomesomorphic body type, combined with persistent training, allowed him to achieve incredible results. His arms are particularly striking – a genetically strong muscle group, which undoubtedly played a role in his success.
Now, let’s move on to the specific numbers that shape the image of this legendary bodybuilder.
- Height: 176 cm
- Weight: During competition preparation, Heath weighs approximately 114 kg, and in the off-season, he reaches 130 kg.
- Measurements: Biceps - 58 cm, thighs - 81 cm, calves - 51 cm, waist - 73.5 cm, neck - 47 cm.
Philip Heath is more than just a bodybuilder. He is a seven-time winner of the most prestigious bodybuilding competition, Mr. Olympia (2011-2017). This fact makes him one of the greatest athletes in the history of this sport. His dominance on Olympia for seven consecutive years is not just luck, but the result of titanic work, iron discipline, and a deep understanding of his body. Heath is an example of how genetic potential, combined with perseverance and the right training strategy, can lead to success.
Phil Heath Biography:
Philip Heath’s biography is a story of determination and the ability to quickly revise his plans without losing his passion. Born on December 18, 1979, in Seattle, he was passionate about sports, especially basketball, from childhood.
Basketball background:
In 1998, after enrolling at the University of Denver, Heath was named to the men’s basketball team. Despite his relatively short stature, he proved himself a promising shooter and quickly became a valuable member of the team. His desire to play in the National Basketball League was a huge incentive for his constant training. Phil didn’t just put in the required hours; he stayed in the gym to perfect his shots and develop his muscles, trying to compensate for his lack of height. His persistence paid off – just a year later, Phil’s team won the Division I championship, and he was awarded a scholarship.
However, in 2002, with his graduation from university, Heath’s basketball career came to an end. But this period left behind valuable assets: seasoned tenacity, endurance, and, most importantly, discipline. Phil emphasized that without self-control and strict adherence to a coach’s instructions, it is impossible to achieve success in any sport.
Transition to bodybuilding:
After graduating from university, Phil attempted to continue his basketball career, but soon found himself in a Denver gym, where he gradually switched to bodybuilding. This decision wasn’t made immediately – he critically assessed his chances of making it to the professional basketball circuit and realized that at 23, with his height, it would be difficult. However, years of training had already sculpted his impressive physique, which he decided to develop further.
Heath sought the help of specialists, who developed a training program for him and explained the principles of proper sports nutrition. As Phil admitted, nutrition was his biggest challenge: while he previously ate three small meals a day, he now had to do so six to seven times a day. This point is important, as it shows that even for an experienced athlete, adapting to new demands can be difficult.
Bodybuilding Career:
Phil Heath took his first steps in bodybuilding with the same seriousness and determination that distinguished him in basketball. He began training for the 2003 Northern Colorado Championships, his first bodybuilding competition, with the firm intention of becoming an outstanding bodybuilder.
Analysis and Self-Control: Heath approached his training methodically: he bought a camera and took weekly photos of his body from different angles. This allowed him to track his progress, identify lagging muscles, and adjust his training plan, devoting additional attention to them. This approach speaks to his analytical skills and ability чto control the training process.
Meeting a Legend: The 2003 Northern Colorado Championships were not only a triumph for Phil, but also a life-changing event. There, he met Jay Cutler, a rising bodybuilding star who had been invited to the tournament as a guest performer. Cutler was impressed by the newcomer’s performance and personally spoke with Heath afterward. Thus, Phil found not only a friend but also a mentor, which undoubtedly played a significant role in his subsequent career.
The very next year, Heath won the Mr. Colorado title, and a year later, he won the 2005 Junior Nationals and the US Heavyweight Championship, turning professional. Over three years of competing, he remained undefeated, reaching the professional level with incredible speed. The 25-year-old athlete’s success attracted the attention of the entire sports world, and he was given the nickname «The Gift,» emphasizing the exceptional nature of his physique.
After more than a two-year hiatus, Phil Heath made a triumphant return at the 2020 Mr. Olympia, finishing third. This result confirmed his high level and demonstrated that even after a break, he remains one of the best bodybuilders in the world. This demonstrates not only his genetic potential, but also his well-designed training and nutrition system, as well as his ability to maintain his fitness over the long term.
Interesting fact:
By finishing second in 2010 Mr. Olympia, Phil Heath proved that his nickname «The Gift» wasn’t just hype, but a statement of fact. He was no longer simply the «future» of bodybuilding, but its «present.» Phil’s confident performance on the Las Vegas podium convinced experts and fans alike that he was a serious contender in the mix.
And at the time this text was written, there were well-founded predictions that in the coming years, the world would see the crowning of a new, 13th Mr. Olympia, and that champion would be Phil Heath, the «Gift» of Olympia. And, as we know, these predictions were fully realized – Phil Heath went on to win the Mr. Olympia title seven times, confirming his status as one of the greatest bodybuilders in history.
Rise to the Top
The start of his professional career was a true test for Phil Heath, but he handled it brilliantly, confirming his status as «The Gift» and establishing himself as a future bodybuilding star.
Phil approached his first professional tournament, the Colorado Pro, with the utmost seriousness. Competing in his home state was a special responsibility, and he couldn’t afford to make a mistake. Despite the presence of renowned pro Darrem Charles, who was confident of victory, Heath was in for a surprise. The young prodigy outshone the established star with his impressive size (especially for a beginner), confident posing, and impressive physique. The victory was well-deserved!
It wasn’t long before his next victory came. Just a few weeks later, Heath won the New York Pro, once again leaving Charles behind. It was after this series of successful performances in 2006 that Phil finally earned the nickname «The Gift.» Experts attributed his success to outstanding genetics.
The Price of Success:
Genetics certainly plays a significant role, but Heath himself is well aware of the sacrifices he has made over the years: grueling training, a strict diet, and a strict daily routine. Success always comes from hard work and dedication. While Heath, along with Dennis Wolf, was once called the «future» of bodybuilding, after two second-place finishes at the Arnold Classic (where Dexter Jackson’s victory over Phil in 2008 was highly controversial), and third and second-place finishes at the Mr. Olympia (in 2008 and 2010, respectively), it became clear that Heath is the established «present» of modern bodybuilding.
Competition and Motivation: According to Jay Cutler (read a separate article on our blog!), his main competitor and training partner, Heath is his most dangerous opponent. Cutler noted that Heath has virtually no weaknesses and is fanatically driven to win. Jay saw this for himself during their training for the 2010 Mr. Olympia.
Striving for Perfection:
Even after reaching the pinnacle of bodybuilding at a relatively young age, Heath never rested on his laurels, striving to perfect his physique even further. His motivation was strong: «I can’t stop, otherwise my ‘Big Brother’ – Cutler – will start to feel too complacent. And I can’t let him train without feeling my breath at his back, because my main goal is the Sandow statue and the Mr. Olympia title. I don’t know what can stop me!» – that’s how the «Gift» of modern bodybuilding, Phil Heath, simply reasoned. And, as we know, his pursuit of perfection led him to win the Mr. Olympia title seven times.
Phil Heath’s Workouts
Phil Heath’s training system is a blend of a classic approach and a constant drive for progress. He emphasizes exercise technique, just like bodybuilding legends Arnold Schwarzenegger and Ronnie Coleman.
Training Principles:1
- a) Volume. Heath’s workouts include three to five exercises per muscle group and last approximately two hours.
- b) Technique. The emphasis is on proper exercise technique, which allows for the most effective muscle development and avoidance of injury.
- c) Variability. Heath’s training program varies depending on whether he’s preparing for a competition or in the off-season.
Heath’s main goal is to be bigger and better each year than the previous one. He recognizes that the competition is constantly growing, which puts him under even more pressure. «Nothing is easier. If I want to keep winning, I have to push myself,» he says.
Basic Exercises and Weakness Work:
Despite his desire to progress, Heath remains committed to basic bodybuilding exercises. He trains each muscle from different angles to ensure comprehensive development. Particular attention is paid to working on weaknesses.
The training plan is individually designed and should be challenging enough to promote progress. It is constantly adjusted to suit his needs and goals!
How Did He Train?2
An example of Phil Heath’s training program, which he used during his preparation for the Mr. Olympia, demonstrates his approach to working each muscle group. It’s important to note that each workout begins with a short cardio session as part of the warm-up.
Monday: Legs (quads, hamstrings, calves)
- Romanian deadlifts: 4 sets of 8-10 reps
- Lying leg raises: 4 sets of 8-10 reps
- Seated leg raises: 4 sets of 10-12 reps
- Leg press: 4 sets of 15-20 reps
- Seated good mornings: 7 sets of 10-12 reps
- Machine leg extensions: 4 sets of 10-12 reps
- Front squats: 4 sets of 10-12 reps
- Leg press: 3 sets of 12 reps
- Hakken drag: 7 sets of 7 reps
Tuesday: Chest and Triceps
- Incline single-arm bench press: 4 sets of 10-12 reps
- Incline Bench Raises: 4 sets of 10-12 reps
- Machine Bench Press: 3 sets of 10-12 reps
- Pec Deck: 7 sets of 10-12 reps
- Reverse-Grip Cable Triceps Extensions: 4 sets of 10-12 reps
- Dips: 3 sets of 10-12 reps
- Close-Grip Bench Press: 3 sets of 10-12 reps
- Barbell French Press: 7 sets of 10-12 reps
Wednesday: Rest
Thursday: Back and Biceps
- Wide-Grip Chin-Ups: 3 sets of 10-12 reps
- Close-Grip Pull-Ups: 3 sets of 10-12 reps
- Barbell Rows: 4 sets of 12 Reps
- Bent-over Dumbbell Rows: 4 sets of 12 reps
- Incline Dumbbell Curls: 3 sets of 12 reps
- Cable Triceps Extensions: 7 sets of 10-12 reps
- Barbell Curls: 3 sets of 12 reps
- One-Arm Dumbbell Curls: 3 sets of 12 reps
- Seated Dumbbell Curls: 3 sets of 12 reps
- Scott Dumbbell Curls: 7 sets of 8-10 reps
Friday: Shoulders and Traps
- Smith Machine Overhead Press: 4 sets of 10-12 reps
- Standing Dumbbell Curls: 4 sets of 10-12 reps
- Barbell Upright Rows: 4 sets of 10-12 reps
- Standing One-Arm Dumbbell Curls: 7 sets of 10-12 reps
- Dumbbell Shoulder Raises: 4 sets of 12 reps
- Barbell Shoulder Raises: 4 sets of 12 reps
Saturday: Cardio
Sunday: Rest
This training program is quite extensive and intense, requiring good physical fitness and training experience. Before beginning any training program, it is recommended to consult with a specialist. Maintain proper exercise techniques to avoid injury.
Proper nutrition and rest are essential to ensure muscle recovery and progress. And of course, don’t forget to warm up before each workout to prepare your muscles for the load. Every competent, high-level athlete always warms up to warm up their muscles and ligaments and prepares for the hard work in the gym!
This program is just a sample and can be adapted to suit your individual needs and goals. The main thing is to follow Phil Heath’s training principles: technique, progression, working on weaknesses and an individual approach.
What and How Did He Eat?
Phil Heath is a proponent of volume training and uses the FST-7 method, developed by his coach, Hani Rambod, in his preparation. This approach helps him gain muscle mass even during competition preparation.
FST-7 Method:
FST-7 (Fascial Stretch Training 7) involves performing 7 sets of one exercise, 6-12 repetitions, with a short 45-second break. During the break, you can stretch or perform isometric contractions, which are performed after every other set. This method aims to stretch the fascia—the connective tissue surrounding the muscles—which promotes growth.
Phil believes there’s no need to invent new exercises if the ones you’re using are working. It’s important to find effective exercises that effectively work the target muscles. Phil doesn’t recommend completely exhausting yourself in the gym, especially if your body isn’t recovering quickly enough or isn’t responding properly to training. A smart approach to training is the key to success.
Finding the optimal training system is an individual process, and what works for one person may not work for another.
Phil Heath’s Mr. Olympia Diet Plan:
Nutrition plays a key role in competition preparation. The athlete adheres to a strict diet that includes plenty of protein and complex carbohydrates.
| Mr. Olympia Diet Plan | |
| After waking | BCAA drink. |
| Meal 1: | 230g chicken breast, 1.5 cups egg white, BCAA drink with L-glutamine. |
| Meal 2: | 340g beef, 225g sweet potato. |
| Meal 3: | 340g tilapia, steamed asparagus, and 1.5 cups white rice. |
| Meal 4: | 340g chicken breast, 225g baked potato, 2 servings BCAA with L-glutamine. |
| Meal 5: | 340g tilapia, steamed broccoli, and 1 cup white rice. |
| Post-workout: | 2 protein shakes, BCAA and L-glutamine |
| Meal 7: | 340g beef with steamed spinach |
| Meal 8: | 2 2 cups of egg whites, 2 whole eggs, and steamed spinach |
| Before Bed: | Amino Acid Drink |
The meal is balanced and contains sufficient protein, carbohydrates, and fat to support muscle mass and energy. He takes BCAAs and L-glutamine to speed up muscle recovery. The diet includes a variety of protein sources, such as chicken, beef, and tilapia. He eats complex carbohydrates, such as sweet potatoes and rice, for energy. The diet includes vegetables, such as asparagus, broccoli, and spinach, for vitamins and minerals.
It is necessary to follow a strict diet and monitor calorie intake.
Phil Heath and His Muscle Gain Diet:
Phil Heath follows a strict diet aimed at gaining muscle mass without excess subcutaneous fat. His diet during the bulking period is characterized by a high protein and calorie intake.
The main principles of Phil Heath’s bulking diet:
The athlete consumes approximately 500 grams of protein per day, advising serious bodybuilders to consume at least 3 grams of protein per kilogram of body weight. Protein is the building block of muscle and is essential for its growth and repair. His daily calorie intake is a staggering 6,400 kcal, which is necessary to support intense training and muscle growth. However, closer to competitions, he reduces his calorie intake slightly.
From his blog, we know that Phil eats every 2-2.5 hours to maintain stable blood sugar levels and ensure a constant supply of nutrients to his muscles. The main sources of protein in Phil Heath’s diet are chicken, beef, ground turkey, white fish (especially tilapia), and egg whites. He prefers tilapia because of its low mercury content.
- «You don’t want mercury poisoning. Ever. Many readily available fish contain higher mercury levels than they should.»
Carbohydrates:
Phil Heath’s diet includes carbohydrates, but the amount varies depending on the stage of preparation. He eats rice, oatmeal, and potatoes. He notes that eating starchy carbohydrates like potatoes instead of rice helps him grow, and he doesn’t feel bloated.
- «Eating starchy carbohydrates like potatoes instead of rice has helped me grow, and I don’t feel bloated.»
Fiber:
Phil adds oatmeal to his breakfast because of the fiber, which helps him digest food.
Supplements:
Phil Heath takes multivitamins, fish oil, and vitamin C to maintain health and replenish nutrient deficiencies.
Interestingly, he restricts carbohydrates before competitions. As competition dates approach, Phil reduces his carbohydrate intake to emphasize his muscles. Of his eight meals a day, only four will contain carbohydrates.
- «Ultimately, this change makes me a living zombie, because carbohydrates are what give us energy.»
Water Control:
Phil drinks 4 to 7 liters of water per day during the bulking phase. However, during the last week before a competition, he significantly limits his water intake to achieve a more defined appearance.
- «I drink about 4 liters of water per day during the bulking phase. There’s no point in drinking liters and liters of water if you’re not getting enough carbohydrates. My diet outside of competitions has become more organized than it was a few years ago. I used to make mistakes with my food, but now I stick to a plan. Even a simple change can dramatically change the appearance of my body.»
- «This is how we achieve a defined, vascular appearance.»
Phil Heath’s sample daily routine during competition prep (8-9 weeks):
- 5:00-5:30 AM – Wake up, cardio (30 minutes on a treadmill or stair climber, heart rate 145-150 bpm)
- Breakfast: 230 g ground chicken, 1.5-2 cups egg whites, about 60 g rice in milk or oatmeal, multivitamins, fish oil, vitamin C
- During the day: Meals every 2-2.5 hours containing 340 g of cooked chicken, beef, ground turkey, or white fish (tilapia), with or without carbohydrates (depending on the stage of preparation).
Phil Heath with Jay Cutler
Phil Heath’s Training Philosophy
MENTAL FOCUS ON THE FUTURE WORKOUT. «Half an hour to an hour before my workout, I start thinking about the exercises I’m about to perform and do this continuously, without a moment’s distraction. This results in the highest level of mental focus on the muscles I’m training in the gym.»
OPTIMAL REPETITIONS FOR MUSCLE GROWTH. «It’s important to determine the correct number of repetitions per set. I don’t believe in low reps—that kind of training doesn’t build muscle, at least for me. For me, the ideal range is between 8 and 12 reps. A training weight that allows me to train in this range doesn’t overload my ligaments and joints, and it also doesn’t put as much strain on my nervous system as a whole (unlike weights I can handle with fewer reps). In short, 8-12 reps, I repeat, are ideal for building muscle mass for me. Only when performing heavy back rows do I sometimes do 6 reps. If I’m interested in my specific working weights, for example, I use 140-160 kg for the bench press, and 140 kg for bent-over rows. These are relatively light working weights, but again, the weight is secondary for me. The main thing is stimulating the muscles for growth and avoiding injuries, which I do successfully!»
USE OF «UNILATERAL» EXERCISES. «To train almost all muscle groups, I use unilateral exercises, which I perform with either one arm or one leg (i.e., when you perform a certain number of reps with one arm or leg and only then move on to the other arm or leg). I believe this is a very effective technique for developing muscle mass. When you focus on working with one arm or leg, you better concentrate on the muscles being worked. Unilateral work also allows you to use heavier weights than if you were performing the exercise with both arms or legs.»
TAKE THE BEST FROM YOUR PEOPLE. «When choosing an exercise for my training program, I often try to look at the training programs of athletes with similar body types to mine. I’m primarily thinking of athletes like Shawn Ray, Kevin Levrone, and Flex Wheeler.»
NO RESTRICTIONS. «Even though my primary rep range is 8 to 12, I never strictly limit myself to a predetermined number of reps. If I’ve done 12 reps and feel I have the strength for another 2-4, I definitely do them.»
Phil Heath’s AAS Course:
In a recent podcast, Phil Heath candidly shared information about his current AAS (anabolic androgenic steroid) and peptide cycle, providing a rare behind-the-scenes look at a professional bodybuilder’s training.
Phil Heath’s AAS Cycle:
- Testosterone - uses 100 mg of testosterone every other day. Testosterone is the basis of most AAS cycles, as it has strong anabolic and androgenic effects, promoting muscle growth and strength.
- DHEA - Dehydroepiandrosterone is a hormone produced by the adrenal glands that has weak androgenic properties. DHEA can be used to maintain testosterone levels and improve overall well-being.
- Prednisolone - a corticosteroid with anti-inflammatory and immunosuppressant effects. The use of prednisolone in bodybuilding may be related to its ability to reduce inflammation and speed up recovery after training. However, it should be noted that long-term use of corticosteroids can cause serious side effects.
- Dihexa (nootropic) Nootropics are drugs that improve cognitive functions such as memory, attention, and concentration. Dihexa (possibly referring to dihydroergotamine) can be used to improve mental focus and motivation during training.
- T3 (triiodothyronine) is a thyroid hormone that regulates metabolism. Phil Heath uses small amounts of T3 due to low thyroid hormone levels. The use of T3 in bodybuilding may be related to its ability to boost metabolism and burn fat.
Benefits of the cycle:
Phil Heath noted that the combination of testosterone, DHEA, prednisolone, dihexa, and T3 helps him boost his morning energy levels without resorting to caffeine.
Peptides in Phil Heath’s Arsenal:
In addition to AAS, Phil Heath also uses various peptides:
- BPC 157: A peptide with a wide range of protective properties, including assistance with muscle and ligament injuries.
- TB 500 (Thymosin beta 4): A synthetic version of a naturally occurring peptide found in all human and animal cells. TB-500 promotes accelerated healing of wounds and injuries.
- HCG (Human Chorionic Gonadotropin): Used to prevent testicular atrophy and maintain testosterone secretion.
- Tesamorelin: A peptide that stimulates growth hormone secretion.
- Ipamorelin: A peptide that enhances growth hormone secretion by mimicking the action of ghrelin in the body.
He also uses glutathione injections to support the immune system.
Important notes about peptides:
Phil Heath noted that for most people using peptides, it takes several months to see results. He emphasized that peptides are not a «magic bullet» and that they take time to achieve results.
- «One thing I’ve noticed with peptides — because I’ve never done this professionally, except for growth hormone — is that with these drugs, it takes two or three months to see any effects. So the average person says, ‘I want to see results tomorrow,’ but no. You’ll see some results in a month. In the second month, you’ll see more, and in the third month and beyond, you’ll see mass.»
He also noted that peptide use should be conscious and not cause harm to the body.
- «This is to put you on a path where you can use it for as long as you want without causing harm to your body. This doesn’t mean you have to cycle off and on some of these drugs,» Heath said.
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- HealthyCeleb.com, Phil Heath Workout Routine Diet Plan – http://healthyceleb.com/phil-heath-workout-routine-diet-plan/4937#comments
- Flex Staff, Phil Heath’s Competition Prep Nutrition Plan