Phil Heath, known as "The Gift," is a seven-time Mr. Olympia champion celebrated for his exceptional physique and disciplined training approach. His workout routine emphasizes high-volume sessions, targeting each muscle group with precision and intensity.
Incorporating techniques like FST-7 (Fascia Stretch Training), Heath focuses on maximizing muscle growth while maintaining proper form and safety. This article outlines his comprehensive training regimen, offering insights into the methods that propelled him to the pinnacle of bodybuilding success.
Who Is Phil Heath?
Phil Heath emerged on the bodybuilding scene in the early 2000s and quickly made waves. He earned his pro card in 2005 by winning the overall title at the NPC USA Championships, then followed it up by winning the Colorado Pro in 2006—beating future rival Kai Greene.
By 2008, Heath made his Mr. Olympia debut and placed third, the best rookie showing since Flex Wheeler in 1993. Over the next few years, he climbed the ranks, placing second in 2010 before securing his first Mr. Olympia title in 2011. He went on to win seven straight titles from 2011 to 2017, dominating the sport for nearly a decade.
Heath last competed at Mr. Olympia in 2020, placing third and effectively ending his reign. His legacy? A physique known for unparalleled muscle density, shape, and symmetry.
Related: The Complete List Of Every Mr. Olympia Winner
Phil Heath's Workout Routine
Phil Heath would usually utilize a 5-day body-part split, training a muscle group once a week. As a 7x Mr. Olympia champ, his workout plans usually contain a ton of volume, so they're not for beginners. Here's what it would look like:
Session 1: Legs
| EXERCISE | SETS | REPS |
| Stiff-Legged Deadlifts | 4 | 8-10 |
| Seated Leg Curls | 4 | 15-20 |
| Lying Leg Curls | 7 | 10-12 |
| Front Squats | 3 | 12 |
| Hack Squats | 3 | 12 |
| Leg Extensions | 4 | 10-12 |
| Leg Press | 7 | 7 |
| Seated Calf Raises | 4 | 10-12 |
| Standing Calf Raises | 7 | 10-12 |
| Leg Press Calf Raises | 7 | 10-12 |
Session 2: Chest and Triceps
| EXERCISE | SETS | REPS |
| Dumbbell Incline Press | 4 | 10-12 |
| Standing Cable Incline Fly | 4 | 10-12 |
| Hammer Strength Bench Press | 3 | 10-12 |
| Pec Decks | 7 | 10-12 |
| Dips | 3 | 10-12 |
| Close Grip Bench Press | 3 | 10-12 |
| Triceps Pushdown | 3 | 10-12 |
| Lying Triceps Extension | 7 | 10-12 |
Session 3: Rest Day
On this day, Phil Heath would engage in various forms of recovery, such as saunas and massage. He's also known to use various chiropractic methods, such as spinal decompression as well as acupuncture.
Session 4: Back and Biceps
| EXERCISE | SETS | REPS |
| Wide Grip Pull-ups | 3 | 10-12 |
| Power Grip Chin-ups | 3 | 10-12 |
| T-Bar Rows | 4 | 10-12 |
| Bent Over Rows | 4 | 10-12 |
| One Arm Dumbbell Rows | 3 | 10-12 |
| Straight Arm Pulldowns | 7 | 10-12 |
| Standing EZ Bar Curls | 3 | 12 |
| Hammer Curls | 3 | 12 |
| Concentration Curls | 3 | 12 |
| Hammer Strength Preacher Curls | 7 | 8-10 |
Related: Phil Heath's Bicep Workout
Session 5: Shoulder and Traps
| EXERCISE | SETS | REPS |
| Smith Machine Military Press | 4 | 10-12 |
| Dumbbell Front Raise | 4 | 10-12 |
| Upright Rows | 4 | 10-12 |
| Dumbbell Lateral Raise | 7 | 10-12 |
| Dumbbell Shrugs | 4 | 12 |
| Barbell Shrugs | 4 | 12 |
Session 6: Cardio Exercises
For cardio, Phil Heath generally kept his sessions to about 30 minutes or so and would either involve HIIT or steady-state, depending on his needs as well as the time of year. One piece of equipment he loved was the stair climber, so get in on that and climb some flights if you want to train like Phil Heath!
Session 7: Rest
Sundays are reserved for complete rest, allowing Phil Heath's body to recover and recharge for the upcoming week of intense training.
Progressing On Phil Heath's Workout Routine
Progression on Phil Heath's workout routine is similar to any other effective training plan; you must use progressive overload. The main difference with Phil Heath is his insistence on using proper form. Phil was not impressed by moving heavy weight with crap form.
At the same time, Phil Heath was known to use things like tempo training and time under tension. He would slow down reps and really concentrate on working the muscle.
Key Training Principles Phil Heath Followed
Phil Heath didn’t just train hard—he trained smart. Below are the core principles that defined his approach.
1. Form Over Ego
Heath always emphasized proper form over lifting the heaviest weights possible. He was known to say, “Too many people are worried about what others think in the gym.” For Heath, the priority was muscle activation, not just moving weight.
This mindset also influenced his choice of exercises. After experiencing a near-injury using the Smith machine for bench presses, he eliminated barbell benching altogether in favor of safer machine and dumbbell alternatives.
2. FST-7: Fascia Stretch Training
FST-7 is a system developed by coach Hany Rambod that emphasizes stretching the muscle fascia by doing 7 sets of an isolation exercise at the end of a workout, with short rest between sets.
Example: After finishing chest day, Phil would hit 7 rounds of 8–12 reps of cable flyes with 30 seconds rest. This method helped promote maximum pump, fullness, and growth.
3. Personalized Exercise Selection
Phil’s approach was highly individualized. He didn't squat often, favoring hack squats and leg presses, which provided better muscle stimulation without risking joint strain.
This takeaway is simple but powerful: Choose exercises that work for your body—not just the ones you see on social media.
4. Master Technique First
Before increasing weight or volume, Heath focused on mastering each movement. Slowing down reps, using tempo, and maximizing time under tension helped him maintain control and avoid injury while pushing muscles to the limit.
5. Cardio With a Purpose
While Heath didn’t rely heavily on cardio for fat loss, he incorporated HIIT to stay lean, especially during contest prep. He believed HIIT was more engaging and effective for maintaining muscle mass during cutting phases.
Phil Heath's Diet
Training like a champion requires eating like one. At his peak, Heath consumed over 5,000 calories daily to support his size and training intensity.
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Protein: About 400 grams per day—nearly double the intake of a typical lifter.
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Carbs: Upwards of 600 grams. He relied on complex carbs like rice and oats and didn’t shy away from carbs in the off-season.
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Fats: Heath didn’t track fat as closely, but he included eggs, red meat, and fatty fish like salmon for a balanced approach.
Most importantly, Heath emphasized individuality in his diet—what works for one person won’t always work for another. He paid close attention to how his body responded and adjusted accordingly.
Can You Follow Phil Heath’s Workout?
Phil’s routine is intense—there’s no getting around that. Each session involves high volume and carefully structured isolation and compound movements. That said, it’s not impossible to adapt it to your own training.
Here are a few key modifications if you’re not an elite-level bodybuilder:
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Lower the total volume: Reduce each exercise by 1–2 sets, especially the 7-set finishers.
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Train muscle groups twice per week: Instead of crushing legs in one brutal session, split it across two workouts.
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Prioritize recovery: If you’re natural, your ability to recover will be limited. Don’t skimp on rest days, sleep, or proper nutrition.
Final Thoughts
Phil Heath’s rise to the top was built on more than good genetics. His dedication to technique, smart training, recovery, and tailored nutrition helped him dominate the bodybuilding world for nearly a decade.
His workout isn’t for beginners, but the principles behind it—form, safety, smart exercise choices, and listening to your body—can benefit anyone looking to level up their physique.
Train smart, fuel properly, and stay consistent—and you might not win Mr. Olympia, but you’ll definitely make gains worth celebrating.
Check out our full collection of celebrity & pro athlete workouts!
Garett Reid
Author