Phil Heath Diet and Workout Plan

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 fitness icon for many people and brand ambassador of many popular brand. In this post we will see Phil Heath Diet and Workout.

Through Phil’s Instagram chats and interviews, Phil Heath has revealed everything What 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 lot of people in world who dream to be a famous bodybuilder and they really work hard for achieve it. These people often have their idols who they look upto for inspiration. Phil Heath is one of such inspiring bodybuilders for whom.

Phil Heath Body Stats

Phil Heath Body Stats

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

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

Let’ see Achievement of Phil Heath In Bodybuilding World.

Phil Heath Achievement

Achievement of Phil Heath

Phil Participate in may competition 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 well physique body then we need to concentrate in our diet and workout plan. Phil Heath follow his diet plan and workout plan very strictly. At the age of 18 he started gym and gaining muscle and weight. so if you want do a big then follow diet plan and workout plan like Phil Heath.

Phil Heath Diet 

Phil Heath Diet Plan

If we talk about diet , all our body health is depend 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 most important factor in building muscle. Here is two diet plan that Phil’s Pre-contest Diet and Off- season diet.

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 diet we see that protein , carbs and fat also included , Diet has chicken, eggs , salad, protein shake, So guys these are some information about Phil Heath diet plan if you want try 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 week.

Above chart all tell about Phil Heath diet . you can follow this diet according to your weight. Now see that how Phil Heath muscle create. Phil Heath workout. Phil Heath exercise routine. all about Phil Heath bodybuilding.

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 in Phil Heath workout.


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

Stiff Legged Deadlift48-10
Leg Curls (lying)48-10
Leg Curls (seated)710-12
Leg press415-20
Calf Raises (standing)415-20
Calf Raises (seated)710-12
Leg Extensions410-12
Front Squats410-12
Leg Press312
Hack Squats77


Phil Heath’s Chest and Triceps Workout Below.

Incline Dumbbell Press410-12
Incline Dumbbell Fly410-12
Hammer Bench Press310-12
Triceps Pushdown310-12
Close-Grip Bench Press310-12
Triceps Extension (lying)710-12


Phil Heath Take Rest On Third Day.

Phil Heath Chest Workout


Phil Heath’s Back and Biceps Workout Below.

Wide-Grip Pull-Ups310-12
Power-Grip Chin-Ups310-12
T-Bar Rows412
Bent Over Rows312
One-Arm Dumbbell Rows312
Straight Arm Pulldowns710-12
Standing EZ-Bar Curls312
Hammer Curls312
Concentration Curls312
Preacher Curls78-10


Phil Heath’s Shoulder and Traps Workout Below.

Smith Machine Military Press410-12
Dumbbell Front Raise410-12
Upright Rows410-12
Dumbbell Lateral Raise710-12
Dumbbell Shrugs412
Barbell Shrugs412


  • 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.

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, supplements suggest me below i will post blog on the topic. I hope you get something from this post so thank you for the visit the website. stay safe.

Brandon Hendrickson Diet and Workout Plan

Leave a Reply