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Phil Heath Diet and Workout Plan

Phil Heath or  Phillip Jerod Heath is an American IFFB(International Federation of Bodybuilders) professional Bodybuilder. He was born on 18 Dec. 1979 in Seattle, USA. Phil Heath successfully vanquished his rivals and became a seven-time Mr. Olympia winner from the year 2011 to 2017. He follows a good diet and exercise plan for his powerful body. He is a fitness icon for many people and a brand ambassador of many popular brands. In this post, we will see Phil Heath’s Diet and Workout.

Through Phil’s Instagram chats and interviews, Phil Heath has revealed everything That he eats within a standard, single day. Phil Heath also explained that his routine might vary depending, no matter what that schedule may be.

There are a lot of people in the world who dream to be famous bodybuilders and they really work hard to achieve it. These people often have idols who they look up to for inspiration. Phil Heath is one of such inspiring bodybuilders for whom.

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Phil Heath Body Stats

Phil Heath Body Stats

Phil Heath Weight is 127 kg(Offseason), 113 kg(pre-contest). And Phil Heath Height is 5′ 9” (175 cm).

  • Height – 5′ 9” (175 cm)
  • Weight – 127 kg(Offseason), 113 kg(pre-contest)
  • Arms – 23 inches
  • Legs – 32 inches
  • Calves – 20 inches
  • Neck – 18.5 inches
  • Waist – 29 inches

Let’s see the Achievement of Phil Heath In The Bodybuilding World.

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Phil Heath Achievement

Achievement of Phil Heath

Phil participated in many competitions like Mr. Olympia, Arnold Classic Europe, etc. and He Achieve top position in every competition.

  • 2015 – Mr. Olympia, 1st place
  • 2014 – Mr. Olympia, 1st place
  • 2013 – Mr. Olympia, 1st place
  • 2013 – Arnold Classic Europe, 1st place
  • 2012 – Mr. Olympia, 1st place
  • 2011 – Mr. Olympia, 1st place
  • 2010 – Mr. Olympia, 2nd place
  • 2010 – Arnold Classic, 2nd place
  • 2009 – Mr. Olympia, 5th place
  • 2008 – Mr. Olympia, 3rd place
  • 2008 – Arnold Classic, 2nd place

If we want to have a good physique body then we need to concentrate on our diet and workout plan. Phil Heath follows his diet plan and workout plan very strictly. At the age of 18, he started gym and gained muscle and weight. so if you want to do a big then follow the diet plan and workout plan like Phil Heath.

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Phil Heath Diet 

Phil Heath Diet Plan

If we talk about diet, all our body health depends on what type of diet we prefer to our body like you need to take care of calories in the diet and many factors like what should we eat? You must need to know that eating and sleeping is the most important factor in building muscle. Here is two diet plan Phil’s Pre-contest Diet and Offseason diet.

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Pre-contest Diet

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

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.

In Phil Heath’s diet, we see that protein, carbs, and fat are also included, Diet has chicken, eggs, salad, and a protein shake, So guys this is some information about Phil Heath’s diet plan if you want to try the above meals so you can adjust according to your weight.

If we have to build a strong physical body then diet is not enough we have to do more exercise and follow it 7 days of the week.

The above chart, all tell about Phil Heath’s diet. you can follow this diet according to your weight. Now see how Phil Heath muscle create. Phil Heath’s workout. Phil Heath exercise routine. all about Phil Heath’s bodybuilding.

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Phil Heath Workout

Phil Heath Workout

Before planning for the workout routine or before start the workout, make sure you stay hydrated during workouts by drinking water or energy drinks. and Important is to don’t forget to warm-up exercising and make sure to cool down by stretching your muscles out. This will help you to enjoy injury-free exercises. Let’s have a look at Phil Heath’s workout.


Phil Heath’s Legs – Quads, Hamstrings, and Calves Workout Below.

Exercise Sets Reps
Stiff Legged Deadlift 4 8-10
Leg Curls (lying) 4 8-10
Leg Curls (seated) 7 10-12
Leg press 4 15-20
Calf Raises (standing) 4 15-20
Calf Raises (seated) 7 10-12
Leg Extensions 4 10-12
Front Squats 4 10-12
Leg Press 3 12
Hack Squats 7 7


Phil Heath’s Chest and Triceps Workout Below.

Exercise Sets Reps
Incline Dumbbell Press 4 10-12
Incline Dumbbell Fly 4 10-12
Hammer Bench Press 3 10-12
Pec-Decks 7 10-12
Triceps Pushdown 3 10-12
Dips 3 10-12
Close-Grip Bench Press 3 10-12
Triceps Extension (lying) 7 10-12


Phil Heath Take Rest On Third Day.

Phil Heath Chest Workout


Phil Heath’s Back and Biceps Workout Below.

Exercise Sets Reps
Wide-Grip Pull-Ups 3 10-12
Power-Grip Chin-Ups 3 10-12
T-Bar Rows 4 12
Bent Over Rows 3 12
One-Arm Dumbbell Rows 3 12
Straight Arm Pulldowns 7 10-12
Standing EZ-Bar Curls 3 12
Hammer Curls 3 12
Concentration Curls 3 12
Preacher Curls 7 8-10


Phil Heath’s Shoulder and Traps Workout Below.

Exercise Sets Reps
Smith Machine Military Press 4 10-12
Dumbbell Front Raise 4 10-12
Upright Rows 4 10-12
Dumbbell Lateral Raise 7 10-12
Dumbbell Shrugs 4 12
Barbell Shrugs 4 12


  • Cardio


Phil Heath Take Rest On This Day.

As we see you need to work hard to achieve bodybuilding like Phil Heath. So his diet plan and his workout plan and daily routine inspire and motivate us.

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Social Media Profile

Phil Heath Instagram/Id

So friend above plan is all about the Workout of Phil Heath. and I’m sure you also read the Diet plan of Phil Heath.

If You want to know anything about bodybuilding, nutrition, or supplements suggest me below I will post a blog on the topic. I hope you get something from this post so thank you for the visit the website. stay safe.

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