Mr. Olympia 2017 Phil Heath Workout and Diet Plan is no child's play to follow. It requires immense dedication and discipline. Do you have it in you? Let's have a look!
Phill Heath or Phillip Jerod Heath is an American IFFBB professional Bodybuilder. He successfully vanquished his rivals and became a seven-time Mr. Olympia winner from the year 2011 to 2017. He has now matched the record of the Bodybuilding Legend – Arnold Schwarzenegger on winning 7 Mr. Olympia titles.
Phill has always been an inspiration to the people wanting to build their career in bodybuilding.He was a part-time bouncer at a Nightclub and even did three jobs at a time along with his training to support his passion for Bodybuilding. He was so inspired by Flex Wheeler that he used to keep his pictures along with his Bed-side for motivation and a constant reminder to work on his body. He won the nickname “THE GIFT” from his first ever competition i.e. “THE ROCKY MOUNTAIN NOTHERN PHYSIQUE COMMITTEE [NPC].”
Image Source: workouttrends.com
Phill’s each workout session lasts for about two hours, 5 days a week under the guidance of Hany Rambod.He trains each body part twice and dedicates one complete day to cardio ending the week with a rest day. Let’s have a peek at the Phil Heath workout and diet plan that has rewarded him with such a perfectly ripped body.
Phil Heath Workout Plan
| Legs – Quads, Hamstrings, and Calves |
| Exercise | Sets & Reps |
| Stiff Legged Deadlift | 4 sets, 8-10 reps |
| Leg Curls (lying) | 4 sets, 8-10 reps |
| Leg Curls (seated) | 7 sets, 10-12 reps |
| Leg press | 4 sets, 15-20 reps |
| Calf Raises (standing) | 4 sets, 15-20 reps |
| Calf Raises (seated) | 7 sets, 10-12 reps |
| Leg Extensions | 4 sets, 10-12 reps |
| Front Squats | 4 sets, 10-12 reps |
| Leg Press | 3 sets, 12 reps |
| Hack Squats | 7 sets, 7reps |
| Chest and Triceps |
| Exercise | Sets & Reps |
| Incline Dumbbell Press | 4 sets, 10-12 reps |
| Incline Dumbbell Fly | 4 sets, 10-12 reps |
| Hammer Bench Press | 3 sets, 10-12 reps |
| Pec-Decks | 7 sets, 10-12 reps |
| Triceps Pushdown | 3 sets, 10-12 reps |
| Dips | 3 sets, 10-12 reps |
| Close-Grip Bench Press | 3 sets, 10-12 reps |
| Triceps Extension (lying) | 7 sets, 10-12 reps |
| Back and Biceps |
| Exercise | Sets & Reps |
| Wide-Grip Pull-Ups | 3 sets, 10-12 reps |
| Power-Grip Chin-Ups | 3 sets, 10-12 reps |
| T-Bar Rows | 4 sets, 12 reps |
| Bent Over Rows | 4 sets, 12 reps |
| One-Arm Dumbbell Rows | 3 sets, 12 reps |
| Straight Arm Pulldowns | 7 sets, 10-12 reps |
| Standing EZ-Bar Curls | 3 sets, 12 reps |
| Hammer Curls | 3 sets, 12 reps |
| Concentration Curls | 3 sets, 12 reps |
| Preacher Curls | 7 sets of 8-10 reps |
| Shoulder and Traps |
| Exercise | Sets & Reps |
| Smith Machine Military Press | 4 sets, 10-12 reps |
| Dumbbell Front Raise | 4 sets, 10-12 reps |
| Upright Rows | 4 sets, 10-12 reps |
| Dumbbell Lateral Raise | 7 sets, 10-12 reps |
| Dumbbell Shrugs | 4 sets, 12 reps |
| Barbell Shrugs | 4 sets, 12 reps |
(Workout and Diet Plan Source: borntoworkout.com)
Image Source: Muscle & Fitness
Phil Heath Diet Plan
Off-Season Diet: Phill consumes 5000 calories per day coming from 400gms of protein and 600gms of carbs.
Meal 1
- 12 oz Chicken Breast,
- 8-10 egg whites,
- 1 cup of cream of rice,
- Anabolic VITAKIC™ 1 serving
Meal 2
- 12 oz ground beef (94% lean)
- 2 cups of white rice
Meal 3
- 8 oz whole wheat pasta
- 12 oz beef tenderloin
Meal 4
- 6-8 oz beef tenderloin
- 10oz white potato
Meal 5
- A cup of spinach
- 12 oz chicken
Meal 6
- 12 oz of 94% lean ground beef
- 1 cup of broccoli
Meal 7
- Protein powder
- 2 tbsp of peanut butter
Image Source: Muscle & Fitness
Off-Season Diet:
Meal 1
- 1 cup of oatmeal
- 2.5 cups of egg whites
Meal 2
- 12 oz chicken breast
- Steamed vegetables with 1 cup of brown rice
Meal 3
- 12 oz beef tenderloin
- Medium-sized sweet potato
Meal 4
Same as meal 3
Meal 5
- A cup of brown rice
- 12 oz white chicken breast
Meal 6
- Steamed Broccoli
- 12 oz halibut or tilapia
Meal 7
Same as Meal 6
