Celebrity 3 MIN READ 40824 VIEWS September 19, 2017

Mr. Olympia 2017 Phil Heath Workout and Diet Plan

Written By Ilma

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

DAY 1 – MONDAY
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

 

DAY 2 – TUESDAY
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

 

DAY 3 – REST

 

DAY 4 – THURSDAY
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

 

DAY 5 – FRIDAY
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

 

DAY 6 – CARDIO   DAY 7 – REST

 

(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 

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

 

The point to understand here is that it is not just about following the “Mr. Olympia 2017 Phil Heath Workout and Diet Plan”, it is about following your dreams. Hard work, dedication and the true spirit of a champion are the key ingredients to taste success. So, it’s time to prepare yourself to follow your fitness dream and achieve your goals with true passion
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