Phil heath


  • 1 Anthropometry
  • 2 Biography
  • 3 Bodybuilding
  • 4 Achievements
  • 5 Nutrition
  • 6 Training program
    • 6.1 Monday (chest, abs)
    • 6.2 Tuesday (quadriceps, thigh biceps, calf muscles)
    • 6.3 Wednesday (back)
    • 6.4 Thursday (deltoid, press)
    • 6.5 Friday (hands)
    • 6.6 Press training
  • 7 One Day From Phil's Life - Video


  • Height: 175 cm;
  • Weight: 125 kg (off season), 111 kg (competitive);
  • Biceps: 56 cm;
  • Caviar: 51 cm;
  • Hip: 81 cm;
  • Waist: 74 cm;
  • Neck: 47 cm.


Phil Heath was born December 18, 1979 in Seattle, USA. His real name is: Phillip Jerrod Heath. As a child, he was an active boy and loved playing sports, especially basketball. After leaving school, Phil entered Denver University in 1998, where he began playing in the basketball team as a shooter, as he had a small growth. With Heath, everything worked out - he played beautifully, his teammates respected him.

Even in basketball, Heath was distinguished by the fact that he trained hardest of all. After training, he stayed and threw balls for a long time, honing his skills. Phil wanted to get into a real basketball league, and for this he needed to play even better. A year later, the team won the student cup, and he earned a sports scholarship.

In 2002, the future bodybuilder left his hobby. But basketball taught the guy a lot. He already knew what discipline was, goals set and ways to achieve them.


The first bodybuilding competition for Phil was the 2003 Northern Colorado Championship. The goal, namely to become the winner of its category, was achieved. Many were surprised, because the athlete had never performed before. Fate brought together two future good friends - Phil Heath and Jay Cutler. Jay performed with guest posing at this tournament, and after the tournament Phil became interested in him, thanks to which they met, made friends and soon Jay became his mentor.

A year later, Phil becomes the holder of the title “ Mr. Colorado ”, and after another year, the winner of the 2005 Junior Nationals tournament and the US Championship, becoming a professional. Without losing a single competition, he received the nickname "The gift", ie "Gift".

Two athletes trained in one hall, who in the future became each other's main rivals, somewhere, perhaps enemies, but at first very good friends - these are Phil Heath and Kai Green. Both athletes always listened to the advice of Jay Cutler, which helped them to progress.

In 2008, Phil took part in his first Olympia. He took third place, his teacher was in second. Jay knew that his student was about to become his good rival. However, already in 2011, Phil still beat his friend and teacher Jay Cutler, taking 1st place, thanks to the excellent preparation. Kai Green took 3rd place.


In 2005, Phil Heath became the absolute champion of the US Championship among juniors, among amateurs - also the absolute champion. The year 2006 was very successful: Phil won two serious competitions (Colorado Pro and New York Pro). In 2008, he became 3 at Olympia, 2 at Arnold Classic and 1 in the IronMen Pro tournament. Phil became fifth in Olympia next year. Having improved his form, he took second place at Olympia 2010 and the same place at Arnold Classic. Naturally, the main achievement of Phil Heath was the victory at Olympia, and for 5 years in a row (from 2011 to 2015)!


Phil eats 7 times a day, everything is strictly on schedule, no deviations from the schedule. Of course, he can afford some cheat, but it’s extremely rare, although Phil Heath looks quite drenched in the offseason, some athletes try to keep in good shape even after competitions during the off-season. The amount of “bad” food in the offseason also depends on genetics (no matter how strange it sounds). If you have a fairly well-developed, fast metabolism, then you can not worry about gaining fat mass.

1 meal To prevent catabolism as soon as possible, Phil takes some supplements in the morning (glutamine, vitamin C, multivitamins and unsaturated fats). He eats oatmeal (250g) and egg whites (10-12 pieces) for breakfast and drinks water (a lot).

2 meal. Phil does not consider a clear amount of protein, fats, carbohydrates, etc. in the diet, but tries to minimize the consumption of fats. Calories increase gradually, but not so much as to sit at each meal for an hour. 300 g of chicken breasts, 300 g of rice (most likely it is wild or brown rice), glutamine and drink water.

3 meals (before training). Finally, vegetables appeared in the meal. There is meat (steak), as it contains creatine, which will provide some energy. 300g steak, 300g. potato, 150 g broccoli, glutamine, BCAA, water. Heath also drinks an energy drink just before training.

4 meal. Immediately after training, he drinks a satisfying protein-carbohydrate shake containing about 60 g of protein and 80 g of carbohydrates.

5 meal . 300g turkey cutlet, 300g. rice, 150g. broccoli, glutamine and water. Phil Heath drinks a lot of water. You can always see a bottle of water in his bag or in the car. He drinks water with each meal, as well as in between - this allows you to speed up metabolism, keep the muscles in good condition and full.

6 meal. As for the sweet. Phil hardly eats sweets. It can be just some fruits or berries, in no case are bread rolls, pies, cakes, cookies, etc. 250 g of fish, 250 g of vegetables, glutamine, water.

7 meal. Many hope to see cottage cheese or just casein protein here, but no. 250 g steak, vegetables, glutamine and water. Phil does not eat carbohydrates at bedtime.

The result is: 450 g of protein, 500 carbohydrates, 60 g of fat.

Training program

This program was used by Phil until 2007.

Monday (chest, abs)

Well-known, usual exercises on the pectoral muscles are used by everyone. At the end of the training, Phil Heath worked out the press, but using his own method.

  1. Bench press lying on a bench with an inclination to the top (30 degrees): 3-4 sets of 8-12 reps,
  2. Bench press or dumbbell on a horizontal bench: 3-4 sets of 8-12 reps
  3. Information of hands in the simulator "butterfly". At the end point of the amplitude, Phil held the weight, maximizing the muscle load and feeling the peak contraction. The negative phase of the movement lasted approximately 5 seconds.
  4. Chest exercises in crossover.

Tuesday (quadriceps, thigh biceps, calf muscles)

Each week was unique, i.e. If in the first week Phil Heath started with the biceps of the hip, then the next week he started with the quadriceps.

  1. Squats with a barbell on the shoulders or squats in the Smith simulator: 4-5 sets of 8-10 repetitions.
  2. Leg press in the simulator: 4 sets of 8-10 reps.
  3. Hack squats facing the simulator: 4 sets of 8-10 reps.
  4. Leg extension sitting: 3 sets of 20 reps.
  5. Leg curls lying: 3 sets of 20 reps.
  6. Flexion of one leg while standing (in the simulator): 4 sets of 8-10 reps.
  7. Deadlift on straight legs: 4 sets of 8-10 reps.
  8. Lifting on socks in the simulator 3 approaches, performed to failure.

Wednesday (back)

  1. Wide grip pull-ups: 5-7 trips of 10-12 reps.
  2. Slant dumbbell pull: 3 sets of 8-10 reps.
  3. Rod pull in a slope of 3-4 sets of 20 reps (first with a direct grip of 10, immediately 10 with a reverse grip).
  4. Thrust of the lower block to the sitting belt: 3 sets of 10 reps.
  5. Pullovers (different options).

Thursday (deltoid, press)

  1. Sitting dumbbell bench press: 5 sets of 10 reps.
  2. Breeding dumbbells to the sides: 3-4 approaches, performed to failure (weight increases).
  3. Reverse hand breeding in the Peck-Deck simulator: 4 sets of 12 reps.
  4. Lifting the bar in front of you: 3-4 sets of 10 reps.

Friday (hands)

  1. Lifting dumbbells for biceps while standing: 5 sets of 10-12 reps.
  2. Lifting the bar for biceps in Smith's car: 4 sets of 10 reps.
  3. Lifting dumbbells for biceps while sitting on an incline bench: 3 sets of 10 reps.
  4. Lifting the barbell to the biceps (a peculiar method of "21" is the same, but only 30 repetitions).
  5. Extending the arms from the upper block: 3-4 sets of 30 reps (10 + 10 + 10 weight decreased by 5 kg).
  6. Extending arms with a dumbbell from behind the head: 3 sets of 10-12 reps.
  7. Concentrated bending the arms with a dumbbell: 3 sets of 10 reps.
  8. Dips, or similar presses in the simulator: 3 sets of 10-12 reps.
  9. "Hammer": 2-3 sets of 10 repetitions.

Abs training

Phil uses the following scheme: Phil performs the so-called giant set, which includes the usual twists, leg raises on the bench, leg raises in the hanging and the exercise “scissors”.

In each movement, 20-30 repetitions were performed. In total, Phil did 3-4 such sets.

One Day in Phil's Life - Video