“The Gift” (Heath’s nickname) has been athletic since childhood. He played basketball during high school. Heath started his bodybuilding career in 2002. However, his career took off in 2005 when he was allowed to compete in the IFBB Pro Championship as he won at the NPC (National Physique Committee). From that time on he never looked back and does well in his field.

Also, he has dual majors in IT and BusinessPhil was a good basketball player and chose bodybuilding. His decision to pursue bodybuilding proved beneficial to him. Now let’s take a look into his training routine and find out how he crafted his buffed physique.

Phil Heath workout routine

Heath works with his trainer , Hany Rambod , who has devised a special training program called “Fascia Stretch Training” (or FST-7). Heath used this technique in conjunction with other tested and reliable tricep exercises to get his arms into 22-inch status. See all his body measurements.

Regarding his triceps, Phil admits he hasn’t had any trouble. In his own words –

FST-7 is so named because a person must perform 7 sets of an exercise of 6-12 reps with 45 seconds of rest between sets.

• One Arm Dumbbell Extensions – 3 sets of 10-12 reps
• Two Arm Dumbbell Kickbacks – 3 sets of 10-12 reps
• Weighted Dips – 2 sets of 10-12 reps
• Cable Push Downs – 7 sets of 8-12 reps (Part of FST-7)

During competition season, his bodybuilding training schedule is rigorous and he weighs around 110 kg. In the off-season, he weighs just over 125 kg.

Off Season / Pre-Contest Workout Routine

He takes care of every part of his body and his fitness comes from these exercises. Phil does cardio to warm up his body before executing his workout plan, which is divided into two workouts – morning and evening.

Quads, hamstrings, calves

In the morning session he does these exercises to get quads, hamstrings and calves –

• Extensions – 4 sets of 8-12 reps
• Front squats – 4 sets of 6-8 reps
• Leg presses – 3 sets of 6-8 reps
• Hack Squats – 7 sets of 6-8 reps
• Standing calf raises – 4 sets of 15-20 reps
• Leg Press Calf Raises – 4 sets of 15-20 reps
• Seated Calf Raises – 7 sets of 12-15 reps

Paralyze

He also focuses more on his hamstrings, which are at the back of his thighs after 6 p.m.

• Stiff-Leg Dead Lifts – 4 sets of 6-8 reps
• Lying Leg Curls – 4 sets of 6-8 reps
• Seated Leg Curls (Dagger) – 7 sets of 5-7 reps

chest & triceps

Now comes the chest and triceps –

• Dumbbell Incline Press – 4 sets of 6-8 reps
• Dumbbell incline fly – 4 sets of 6-8 reps
• Hammer Bench Press – 3 sets of 6-8 reps
• Pec Decks – 7 sets of 6-8 reps