Phil Heath’s Workout Routine in 2026 – Independent Breakdown of His Winning Training Formula

Monday – Quads, Hamstrings & Calves

Phil Heath structures his leg day to hit every part of the lower body with clear intent. The workout begins with controlled movements to prepare the joints, then builds toward heavier lifts and high volume finishers that push endurance and muscle fatigue by the end of the session.

• Quad focused opening work: The session starts with leg extensions to warm up the knees and activate the quads before heavier lifts. Front squats, leg press, and hack squats follow, allowing steady loading and strong positioning. Hack squats stand out as a favored movement for building thick and powerful legs, a pattern also seen in Jay Cutler’s leg training during his competitive years.
• Hamstring loading sequence: Stiff leg deadlifts place deep tension through the hamstrings while keeping the movement controlled. Lying leg curls add focused contraction, and seated leg curls are finished with an FST 7 approach, using short rest periods to keep constant pressure on the muscles. This controlled loading style mirrors how Dorian Yates approached hamstring work, prioritizing tension and execution over speed.
• High volume calf training: Standing calf raises and leg press calf raises handle the heavier loading for the calves. Seated calf raises close out the session using an FST 7 setup, with higher reps to fully fatigue the lower legs.
• Set and rep structure: Compound movements stay in moderate rep ranges to balance strength and control. Isolation lifts shift to higher reps and added volume, helping extend the workout intensity without rushing through sets.

This leg day shows how Phil Heath balances heavy lifting with volume based finishers. Strong compound exercises lay the foundation, targeted isolation sharpens muscle development, and FST 7 work pushes the legs when they are already tired. The result is a demanding session that challenges strength, endurance, and focus from start to finish.

Tuesday – Chest & Triceps

Chest and triceps training on this day is organized to build thickness while keeping movement quality high. The focus stays on angled pressing and controlled volume so the muscles take the load instead of the joints.

• Upper chest emphasis: He starts with incline dumbbell presses and incline dumbbell flyes to place steady tension on the upper chest. Working from an incline helps him add visible fullness while maintaining better shoulder comfort, an approach often used by Arnold Schwarzenegger to build a fuller chest from multiple angles.
• Stable pressing choice: He relies on the Hammer Strength machine bench press to push challenging weight with added control. The fixed path allows him to focus on chest engagement without losing form, similar to how Kevin Levrone used machine presses to handle heavier loads with control.
• Chest isolation finish: He moves into pec deck flyes using an FST 7 setup, keeping rest periods short and tension high. This helps stretch and fatigue the chest after heavier pressing work.
• Triceps strength work: He pairs rope pushdowns with dips to combine contraction and load through the triceps. Close grip bench presses follow, allowing all three heads of the muscle to be challenged through pressing, a structure commonly seen in Chris Bumstead’s training approach.
• High volume triceps closer: He finishes with lying triceps extensions, often called skull crushers, performed with an FST 7 format. This final sequence pushes the triceps until they are fully worn down.

Angled pressing, controlled machines, and high volume finishers define how this session is structured. The approach balances chest thickness with triceps fatigue and fits naturally into the Phil Heath workout plan.

Wednesday – Rest Day

Midweek is set aside to let the body slow down after multiple hard training sessions. Taking time away from heavy lifting helps maintain energy levels and supports better performance later in the week.

• Planned recovery break: He takes at least one full rest day during the week to give muscles and joints time to recover. No weight training is performed, allowing the body to rest fully.
• Optional light activity: During the off season, he may still do light cardio to stay loose without adding stress. Therapy focused work is also used at times to support recovery and muscle comfort.
• Mental and physical reset: Stepping away from structured lifting helps reduce fatigue and keeps motivation steady. This pause allows him to return to training feeling refreshed rather than worn down.

Rest days help balance the overall weekly workload and support long term progress. Building recovery into the schedule is one reason the Phil Heath workout routine stays consistent and sustainable over time.

Thursday – Back & Biceps

Back and biceps training later in the week is built around building width, thickness, and balance. The session blends bodyweight pulls, rowing patterns, and arm work so both larger muscles and smaller details receive equal attention.

• Back width emphasis: He begins with wide grip pull ups and close grip neutral chin ups to target the upper back and lats from different angles. These movements help create width while also warming up the pulling muscles, a setup commonly used by Lee Haney to build a wide and controlled back.
• Row focused thickness work: He uses T bar rows and underhand bent over barbell rows to add depth through the middle of the back. The underhand grip allows him to hit the lats more directly without placing extra strain on the forearms, a style often associated with Shawn Ray’s emphasis on clean rowing mechanics.
• Unilateral back control: He includes one arm dumbbell rows to address each side separately and maintain balance. Straight arm pulldowns are then performed using an FST 7 approach to finish the back with constant tension.
• Multi angle biceps training: He works the arms through EZ bar curls, hammer curls, and concentration curls to hit different portions of the biceps. This variety helps spread tension evenly across the muscle.
• Isolation focused finisher: He ends with preacher curls using an FST 7 format to fully isolate the arms. Fixing the arms in place helps ensure both sides work evenly.

Back and biceps work on this day is built around control, balance, and steady volume. Pull ups and rows handle overall size, while arm work finishes with strict isolation to keep both sides even. The layout shows how careful exercise order and grip choices shape the Phil Heath workout plan without relying on unnecessary strain.

Friday – Shoulders & Traps

Shoulder and trap training at the end of the week is centered on shape, balance, and muscle separation. The workout combines pressing strength with detailed raise variations so each part of the shoulder gets direct attention.

• Overhead pressing foundation: He performs overhead presses using either the Smith machine or dumbbells to place controlled load through the shoulders. This setup allows steady reps while keeping form tight throughout the movement, a pressing style often used by Flex Wheeler to keep tension on the delts without excessive strain.
• Front and side delt emphasis: He adds front dumbbell raises and upright rows to stress the front delts and upper shoulder area. Dumbbell lateral raises follow using an FST 7 approach, keeping constant tension on the side delts to build round shoulder caps, a method frequently seen in Dexter Jackson’s shoulder training.
• Rear delt isolation focus: He separates rear delt work from pressing by using bent over rear delt dumbbell raises. Reverse pec deck flyes are then performed with an FST 7 format to fully fatigue the rear delts and support balanced shoulder development.
• Trap focused loading: He finishes trap training with both dumbbell shrugs and barbell shrugs, allowing heavier weight and full range of motion. This combination helps add thickness through the upper back and neck area.

Separating pressing from isolation allows each shoulder head to be trained without overlap. Direct rear delt work and heavy shrugs ensure nothing is neglected, which is why this structure remains a steady part of the Phil Heath workout plan.

If you’re trying to build muscle with FST-7s, you need to be ready to sweat and grit your teeth.

Saturday – Cardio

Saturday shifts the focus away from weights and toward overall conditioning. The goal is to keep the heart rate up, stay active, and support recovery while still maintaining muscle during heavier training phases.

• Dedicated cardio day: He sets aside one full day just for cardiovascular work instead of mixing it into lifting sessions. This approach helps improve conditioning without cutting into strength training earlier in the week.
• Flexible cardio choices: His cardio is not locked into a single method, allowing him to choose what feels right on the day as long as it raises his heart rate. This keeps sessions engaging while still meeting conditioning needs.
• Preference for higher intensity work: He often leans toward high intensity interval cardio such as sprints or the StepMill climber. These options help raise heart rate quickly while preserving muscle mass.
• StepMill emphasis: The StepMill is a frequent choice, with attention placed on making each step count. This adds extra work for the glutes and quads while keeping the session challenging.
• Session length and prep adjustments: Cardio sessions typically last around 30 minutes at a moderate pace. During contest prep, extra HIIT may be added if additional conditioning is needed.

Conditioning work on this day supports endurance without interfering with recovery from lifting sessions. The mix of moderate cardio and higher intensity intervals shows how cardio fits into the Phil Heath workout plan.

Sunday – Rest

Sunday is kept completely free from structured training to let the body slow down after a demanding week. This day is about stepping back from effort so recovery can happen without added stress.

• Full rest from training: He takes the entire day off from weight training. Formal cardio is also usually skipped, keeping physical demands as low as possible.
• Recovery priority: Muscles are given time to repair after several high effort sessions earlier in the week. This pause helps support growth and prepares the body for the next training cycle.
• Minimal activity approach: Movement on this day stays very light or unplanned. The focus remains on rest rather than performance or conditioning.

Taking an entire day with no planned activity helps prevent burnout across long training weeks. Keeping Sunday open allows fatigue to settle down naturally, which plays a quiet but steady role in how the Phil Heath workout routine is maintained over time.

Daily Workout Routine

A full training day for Phil Heath follows a clear rhythm built around meals, cardio, lifting, and recovery. Each part of the day has a purpose, with timing planned to support energy levels, muscle output, and rest during demanding prep phases.

Early Morning Pre Breakfast

• Early wake up time: He usually starts the day early, often between 5:00 and 5:30 AM during contest prep. This early start allows cardio to be completed before meals and training later in the day.
• Fasted cardio session: Upon waking, he often performs about 30 minutes of fasted cardio. This is typically done on a StepMill or treadmill.
• Heart rate control: He keeps his heart rate around 140 to 150 bpm to stay in an effective fat burning range without pushing too hard. This approach helps reduce fat while protecting muscle.
• Supplement support: Before cardio, he may take a fat burner supplement to enhance the session. He has advised staying consistent with cardio throughout the year, not only during contest prep.

Breakfast Meal 1

• High protein focus: After cardio, he eats his first meal of the day with protein as the main priority. Breakfast often includes 1.5 to 2 cups of egg whites, which can equal 10 to 16 egg whites, along with lean protein such as chicken breast.
• Carbohydrate inclusion: Complex carbs are added, often from oatmeal or cream of rice. He sometimes prefers oatmeal due to its fiber content, which helps with digestion.
• Example meal setup: One example includes minced chicken mixed with egg whites and around 60 grams of carbs. This structure provides both protein and energy early in the day.
• Morning supplements: With breakfast, he takes a multivitamin, fish oil, and vitamin C to start the day.

Mid Morning to Lunchtime Meals

• Frequent meal timing: Meals are spaced every two to three hours throughout the day. By late morning, he has usually eaten his second and third.
• Meal examples: His second meal may include 12 oz of chicken with rice and vegetables. Meal 3 might consist of lean beef with a sweet potato.
• Fuel before lifting: Weight training does not happen first thing in the morning. He prefers to eat several meals before lifting so energy levels are high when training begins.
• Training timing: His first lifting session typically starts after the third meal, often around noon.

Midday or Afternoon Weight Training Session

• Training schedule: Strength training is usually planned around midday or early afternoon. On a leg day, quadriceps training may begin around 12:00 PM after meal 3.
• Workout duration: Sessions last around two hours and are performed with high effort. During training, he sips BCAAs and glutamine to support endurance and early recovery.
• Post workout shake: Immediately after lifting, he drinks a post workout shake with whey protein isolate. Added BCAAs or creatine are sometimes included to support muscle recovery.

Post Workout and Afternoon Meals

• Continued meal structure: After training, meal 4 follows shortly and includes lean protein with carbs such as rice or potatoes.
• High calorie intake during bulking: At peak bulking phases, daily intake has reached around 6,400 calories spread across seven to eight meals. Protein intake can reach roughly 500 grams per day.
• Protein sources: Common protein choices include chicken, lean beef, turkey, white fish, and egg whites.
• Carb adjustment by season: Carbohydrates are higher in the off season, sometimes around 600 grams per day, but are reduced as contest prep progresses.
• Late afternoon meal: Meal 5 is usually eaten around 4 to 5 PM and may include chicken with rice or fish with vegetables.

Evening Second Training Session on Split Days

• Double session days: On certain days, especially during contest prep or specialization phases, a second workout is added in the evening.
• Leg split example: When training legs twice per week, quads are trained at midday while hamstrings and calves are trained in the evening after several more meals.
• Evening timing: The second session often starts around 6:00 PM, following the fifth meal.
• Recovery between sessions: A gap of about six hours separates the two workouts. This break allows time for a nap or massage therapy, which he uses about once per week to support recovery.
• Alternate cardio option: On days with only one lifting session, evening cardio may replace a second workout. During contest prep, this can include another 30 minute cardio session.

Late Evening and Night

• Final meals: After training is complete, he eats meals 6 and 7 in the evening and sometimes meal 8 at night.
• Lean dinner choices: Meal 6 often includes very lean fish like tilapia or halibut with green vegetables. Tilapia becomes a primary protein source near the end of contest prep due to its low fat and lower mercury levels.
• Carb reduction: In the final weeks before competition, carbs are reduced significantly. Out of eight daily meals, carbs may appear in only four to sharpen conditioning.
• Energy impact: This carb reduction leaves him feeling drained, a challenge he has openly mentioned during late prep phases.

Supplements and Pre Bed Routine

• Before bed intake: Before sleep, he may take additional supplements such as BCAAs, essential amino acids, or glutamine to support overnight recovery.
• Final meal option: One example of a final meal includes two cups of egg whites, two whole eggs, and spinach as a slow digesting protein feed before bed.
• Hydration habits: Water intake stays high during the off season, often between four and seven liters per day.
• Peak week adjustment: During final peak week before a contest, water intake may be reduced sharply to achieve a tighter stage look.
• Sleep schedule: By midnight, he is usually asleep to allow maximum rest before the next day begins.

Structuring each day around food timing, cardio, lifting, and recovery allows consistency under intense demands. This full day setup shows how planning and repetition shape the Phil Heath workout routine during contest preparation.

Workout Diet

Nutrition for Phil Health follows the same disciplined structure as training, with clear adjustments based on the phase of the year. Food choices, portions, and timing are all aligned with performance goals, body composition targets, and recovery needs rather than convenience.

Off Season Diet Muscle Building Phase

• High intake approach: During muscle gain phases, daily food intake is intentionally high to support demanding workouts and size increases. Calories are spread across multiple meals to avoid large gaps in energy.
• Macro distribution: Protein intake stays very high, carbohydrates are pushed upward to support training output, and fats remain controlled. This balance allows weight gain without excessive fat accumulation.
• Protein consistency: Most meals contain similar portions of meat to keep protein intake evenly distributed across the day. This helps maintain muscle repair without relying on large single servings.
• Planned indulgence: One relaxed meal is usually allowed every five to seven days. These meals are not random and serve both a mental break and a calorie boost before returning to strict structure.
• Carb source refinement: Over time, some rice servings were replaced with potatoes after noticing better digestion and less bloating. Small food swaps like this are used to improve comfort without reducing intake.

Pre Contest Diet Cutting Phase

• Tighter structure: As competition prep begins, food choices become more limited and repetitive. Calories are reduced gradually rather than suddenly to protect muscle mass.
• Protein priority: Protein intake remains extremely high even as calories drop. This helps maintain size while body fat is reduced.
• Carb reduction plan: Carbohydrates are slowly pulled back and rotated based on training days. Early prep includes oats, brown rice, and sweet potatoes, with portions shrinking as the show approaches.
• Late stage tightening: As the contest nears, carbs may only appear in a few meals each day. Higher fat foods like peanut butter are fully removed.
• Water management: Daily water intake stays high through most of prep, then is reduced during peak week to sharpen stage condition.
• Managing fatigue: Energy levels drop noticeably during the final weeks due to carb reduction. This is expected and managed through pacing rather than drastic diet changes.
• Measured adjustments: Calories are adjusted based on weekly progress, strength levels, and visual condition. Sudden drops are avoided to prevent muscle loss.

Food intake across both phases is controlled with the same level of intent as training volume. The contrast between higher intake in the off season and strict repetition during prep shows how Phil Heath’s workout routine relies on nutrition discipline as much as time spent in the gym.

Workout Supplements

Supplement use supports long training days, heavy lifting, and recovery across different phases of the year. Choices are kept practical and consistent, with most products tied directly to how he trains, eats, and recovers.

Protein Powder

• Daily protein coverage: He uses protein shakes to help hit very high protein targets, with whey isolate being his main option. He often drinks shakes after workouts and sometimes uses them as the last meal of the day or first thing in the morning.
• Timing preference: He prefers fast digesting protein around training sessions, while slower options like egg whites or casein style proteins are used at night. During the off season, he has used a whey shake with added almond butter as a late meal.

Branched Chain Amino Acids BCAAs

• Multiple daily servings: He drinks BCAAs several times per day, including upon waking before fasted cardio, during training, and after workouts.
• Prep phase use: During contest prep, he relies on BCAA drinks first thing in the morning and again during and after lifting. He often combines them with glutamine when calories are lower.

L Glutamine

• Recovery support: He takes glutamine alongside his BCAAs before and after workouts and sometimes before bed.
• High workload support: Regular use helps him handle heavy training volume by supporting muscle repair and immune health.

Creatine

• Strength focus: He uses creatine around workouts to support strength output and muscle fullness during demanding sessions.
• Typical intake pattern: In one outlined program, he took five grams before training and another five grams after training to support repeated heavy sets.

Pre Workout Booster

• Session preparation: He uses pre workout supplements to prepare for long and intense training sessions, especially on heavy lifting days.
• Blood flow support: He has used nitric oxide focused products with arginine or citrulline blends before workouts to support muscle pumps.
• Brand history: During his time with MuscleTech, he used products like NeuroCore. He later launched his own supplement line called Gifted Nutrition.

Multivitamin and Minerals

• Daily coverage: He takes a high potency multivitamin and mineral pack each day to cover basic nutrient needs.
• Specific product choice: Vitakic was a product he favored in the past and took with his first meal of the day.
• Vitamin C intake: He adds extra vitamin C multiple times per day, often with meals 1, 4, and 7, to support recovery and immune function.

Fish Oil and Essential Fats

• Omega intake: He supplements with fish oil to support joint comfort, heart health, and inflammation control.
• Example routine: In one plan, he took 300 mg of EPA and 300 mg of DHA with meals 1, 3, and 6.
• Additional fats: He has also included CLA and GLA with certain meals to support overall fat intake during specific phases.

Probiotics and Digestive Aids

• Digestive support: Eating six to seven large meals per day places stress on digestion, so he includes probiotics to support gut health.
• Daily use pattern: He often takes probiotics with two meals per day to help nutrient absorption and comfort.

Joint Support and Hydration

• Joint care: Given the amount of heavy lifting he does, he likely uses joint support supplements such as glucosamine and chondroitin to support connective tissue.
• Water intake: He drinks a large amount of water each day, often around one and a half to two gallons during the off season, which helps support hydration, joint comfort, and muscle fullness.

Fat Burners Pre Contest

• Prep specific use: As competition approaches, he may add a fat burner to help with final fat loss.
• Timing choice: He typically takes thermogenic products in the morning before cardio during prep.
• Pre contest removal: About a week before competition, he removes stimulants and unnecessary supplements to reduce water retention and allow the body to settle.

Supplement use follows the same structured mindset as his training and nutrition. Each product serves a clear purpose tied to timing, workload, and recovery, showing how this workout plan extends beyond lifting and into daily preparation habits.

On-Season & Off-Season Workouts

Training structure stays consistent throughout the year, but the way effort is applied changes based on timing. The difference between building phases and contest prep comes down to volume, rest control, and mental readiness rather than changing the entire routine.

• Off season training focus: During mass building phases, the routine centers on heavy baseline lifts paired with FST 7 finishers. This setup allows strength work to drive size while finishers add extra muscle fullness.
• On season intensity shift: In contest prep, he keeps the same weekly split and exercise selection. The difference comes from pushing FST 7 work harder by increasing the number of seven set movements and tightening rest periods.
• Rest period control: Rest between FST 7 sets is shortened to around 45 seconds during contest prep. This keeps blood flowing into the muscle and raises overall training demand.
• Volume comparison approach: Exercises that might be performed for three or four sets in the off season are often pushed to seven sets during contest prep. This change helps bring out greater muscle fullness and sharper definition.
• FST 7 coaching influence: His trainer Hany Rambod has explained that the timing between sets and total set count are central to the FST 7 method. The goal is sustained muscle pressure rather than chasing heavier weight.
• Mental preparation: He approaches these sessions prepared for intense effort and physical discomfort. FST 7 training requires full commitment and the willingness to push through fatigue.

Adjusting volume and rest instead of constantly changing exercises allows consistency across the year. This balance between structure and intensity shows how this workout routine supports both muscle growth and stage readiness without overcomplicating the process.

Competitive bodybuilding is all about pushing your body to the extremes. You don’t claim first place by doing what everybody else does.

High-Frequency Workout Variations

Weekly structure usually stays consistent, but adjustments are made when a specific muscle group needs extra attention. These short term changes are planned carefully and only used when progress calls for a different approach.

• Standard weekly setup: Most of the time, he follows a classic five day split with each muscle group trained once per week. This layout allows enough workload while still leaving room for recovery.
• Targeting weaker areas: At certain points, he has increased training frequency for muscle groups that needed improvement. This approach is not permanent and is used with clear intent rather than as a long term habit.
• Leg focused adjustment in 2012: Leading up to the Olympia, legs were trained twice per week to bring up overall lower body development. One session focused on quads, while the second split the work between hamstrings and calves later in the day.
• Doubling other muscle groups: During the same cycle, chest and back were also trained twice per week. This added volume helped create a more complete look without changing the overall exercise selection.
• Careful planning to avoid overload: Higher frequency phases are kept short and monitored closely. The goal is improvement, not constant high volume across the entire year.

Using higher frequency only when needed shows restraint and planning rather than constant intensity. These brief adjustments help refine weak points while keeping the core structure intact, which reflects how Phil Heath approaches long term training consistency.

There are days when I don’t count sets at all, I just train until I’m done.