Phil Heath Workout Techniques
Learn From The IFBB Pro

Advice from Phil Heath:

Listen to your gut. If the workout you are using feels right for you, then why change it?

Phil Heath recommends sticking with the simple approaches, and to not try to reinvent the wheel.

If you are feeling like you are getting better results from dumbbells over barbells, then stick with it, because that ultimately is what's working for you!

Heavy weight or light weight?

Phil believes in using heavy weight training all the way up to pre-contest training. That is, off season AND pre-contest training.

Some bodybuilders believe in higher reps to get shredded, but Phil uses the the heavy weight method. He believes that a strong muscle, is also a BIGGER muscle. With that being said, if you you're getting stronger, you're getting BIGGER too!

Techniques used by Phil Heath:

Every once in a great while, reverse drop sets on some exercises may be used, but as for the majority of the workouts, heavy duty training, and added weight to the bar, has been the main thing responsible for his size.

How often should you train each muscle?

According to Phil Heath, training most of your muscle groups only once a week makes sense if THOSE muscle groups are already in good condition.

However, if you have lagging muscles, or muscle groups that fall short of everything else, then train THOSE muscles more often.

In other words, weak areas can be trained twice a week.

If you're unsatisfied with the progression of a bodypart, work that muscle twice a week instead of once.

What's the desired volume of training for Phil Heath?

Phil sticks with 3 to 5 exercises per body part. He trains with weights, and does an hour of cardio later on in the day.

Most workouts last between 70 and 90 minutes.

Resting between sets lasts approximately 1 to 3 min.

Instinctive Training

Phil has a workout style known as Instinctive training. What does this mean exactly?

For Phil, after years of training, you begin to understand your body.

Instinctive training is a result of understanding your body, and not hesitating to make sudden changes to any workout you see fit.

Once a bodybuilder becomes aware of his training, appropriate changes can be be instinctively made, to offer better results.

What you find working for you can change day by day. This includes workout volume, and the exercises you choose.

Heath's Split Training Schedule

Sunday: Legs
Monday: Chest
Tuesday: Back
Wednesday: Legs
Thursday: Shoulders
Friday: Back
Saturday: Chest and Arms

Favorite Exercises Used

Legs, 8-12 reps, 3-4 sets.


Front Squats

Leg Presses

Hack Squats

Stiff-Leg Deadlifts

Lying Leg Curls

Seated Leg Curls

Standing Calf Raises

Leg Press Calf Raises

Seated Calf Raises

Chest, 8-12 reps, 3-4 sets

Dumbbell Incline Presses

Dumbbell Incline Flyes

Hammer Strength Bench Presses

Pec Decks

Back, 8-12 reps, 3-4 sets

Wide-Grip Pull-Ups

Power-Grip Chin-Ups

T-Bar Rows

Bent-Over Rows

One-Arm Dumbbell Rows

Straight-Arm Pull Downs

Shoulders, 8-12 reps, 3-4 sets

Smith Machine Military Presses

Dumbbell Front Raises

Upright Rows

Dumbbell Lateral Raises

Traps Dumbbell Shrugs

Barbell Shrugs

Rear Delts

Bent-Over Dumbbell Raises

Reverse Pec Decks

Arms, 8-12 reps, 3-4 sets

Standing EZ-Bar Curls

Hammer Curls

Concentration Curls

Hammer Strength

Preacher Curls



Close-Grip Bench Presses

Lying Triceps Extensions

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