Mr. Olympia 2017 Phil Heath Workout and Diet Plan

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]."

 Mr.Olympia Phil Heath

Image Source:

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
ExerciseSets & Reps
Stiff Legged Deadlift4 sets, 8-10 reps
Leg Curls (lying)4 sets, 8-10 reps
Leg Curls (seated)7 sets, 10-12 reps
Leg press4 sets, 15-20 reps
Calf Raises (standing)4 sets, 15-20 reps
Calf Raises (seated)7 sets, 10-12 reps
Leg Extensions4 sets, 10-12 reps
Front Squats4 sets, 10-12 reps
Leg Press3 sets, 12 reps
Hack Squats7 sets, 7reps


Chest and Triceps
ExerciseSets & Reps
Incline Dumbbell  Press4 sets, 10-12 reps
Incline Dumbbell  Fly4 sets, 10-12 reps
Hammer Bench Press3 sets, 10-12 reps
Pec-Decks7 sets, 10-12 reps
Triceps Pushdown3 sets, 10-12 reps
Dips3 sets, 10-12 reps
Close-Grip Bench Press3 sets, 10-12 reps
Triceps Extension (lying)7 sets, 10-12 reps




Back and Biceps
ExerciseSets & Reps
Wide-Grip Pull-Ups3 sets, 10-12 reps
Power-Grip Chin-Ups3 sets, 10-12 reps
T-Bar Rows4 sets, 12 reps
Bent Over Rows4 sets, 12 reps
One-Arm Dumbbell Rows3 sets, 12 reps
Straight Arm Pulldowns7 sets, 10-12 reps
Standing EZ-Bar Curls3 sets, 12 reps
Hammer Curls3 sets, 12 reps
Concentration Curls3 sets, 12 reps
Preacher Curls7 sets of 8-10 reps


Shoulder and Traps
ExerciseSets & Reps
Smith Machine Military Press4 sets, 10-12 reps
Dumbbell Front Raise 4 sets, 10-12 reps
Upright Rows4 sets, 10-12 reps
Dumbbell Lateral Raise7 sets, 10-12 reps
Dumbbell Shrugs4 sets, 12 reps
Barbell Shrugs4 sets, 12 reps




    MuscleBlaze Whey Gold

(Workout and Diet Plan Source:

Phil Heath Workout and Diet Plan

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 

Phil Heath Workout

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

Ask your question