Hit It Hard With Heath: Phil’s Heath’s Weekly Routine For Gains

This weekly routine from Phil Heath will force growth and get you looking and feeling huge.

When it comes to wanting to get huge, there is no better place to look than towards the pros, especially those who have cemented themselves in the history books. Knowing just what it takes to succeed in the sport of bodybuilding, the best in the world have a unique outlook on what it means to be a champion. Phil Heath is an example of one such bodybuilder who has gone to great lengths to prove himself worthy of such a title. With this weekly workout from Heath, your strength and performance just got elevated that much more.

A solid weekly workout is key in producing and maintaining those gains for what you get is a full list of exercises, sets, and reps, all designed to ensure you see growth and never falter with your goals. The hardest part about working out is knowing what to do and with a set schedule in place, you have no excuse not to hit the gym. With guidance and a proven track record from Heath, you know this workout is one to really enhance your training and performance to new heights.

Let’s take a look at this monster workout from Heath and see just what it takes to be a champion and to see that shredded physique slowly unfold. With great workouts, helpful tips, and knowing what to do, the decision to get up and get moving just got that much easier. It doesn’t hurt to have a bodybuilding legend guiding you along the way.

Phil Heath

About Phil Heath

Phil Heath, like many bodybuilders, fell in love with lifting at a young age. An active kid, he played basketball and was quite good, always looking to fine tune his skills. Earning a scholarship to the University of Denver in Colorado, it was here where Heath began lifting and realized his true passion was perfecting his body for competition. After earning his pro card, he sought a change in diet, training, and supplementation and never slowed down.

His first Olympia appearance came in 2008, where he took third place, the first time a debut bodybuilder finished in that spot since Flex Wheeler 15 years before. From 2011-2017, Heath would win every Mr. Olympia competition, racking up seven wins and putting him on the map as one of the greatest of all time. From humble beginnings on the court to a historic run on the Olympia stage, Heath is living proof of what hard work and determination can do when you put your mind to a true passion.

Phil Heath

Phil Heath Training Routine

Phil Heath’s training routine will hit all muscle groups and really force growth so you see huge gains in your training that translate to performance, and ultimately, the big stage.

Monday – Legs For Days

Exercise Sets Reps
Stiff Legged Deadlifts 3 10
Lying Leg Curls 3 10
Seated Leg Curls 3 12
Standing Calf Raises 3 12
Leg Press 3 8
Seated Calf Raises 3 12
Leg Extensions 3 10
Front Squats 3 8
Hack Squats 3 8


Tuesday – Chest & Triceps For Serious Pushing Strength

Exercise Sets Reps
Dumbbell Incline Press 3 10
Dumbbell Incline Fly 3 10
Hammer Strength Bench Press 3 8
Pec Decks 3 12
Triceps Pushdowns 3 10
Close-Grip Bench Press 3 10
Lying Triceps Extensions 3 12


Wednesday – REST


Thursday – Back & Biceps For Pulling Power

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


Friday – Shoulders & Traps For Added Physique Gains

Exercise Sets Reps
Military Press 3 10
Front Raises 3 10
Side Raises 3 10
Shrugs 3 15
Barbell Shrugs 3 12


Phil Heath

Training Tips

When it comes to cardio, Heath sprinkles this in and out of his workouts whenever he feels he needs to. While cardio is important, long distance runs or bikes should be used sparingly. Something like high intensity interval training (HIIT) is a better option for you when doing cardio for it enhances power and muscle growth while also increasing your heart rate and working to build that endurance.

For these lifts, it is important to stay upright and engaged, especially with some of the bigger ones. To avoid injury, stretching before, during, and after is advised and you will start to see real growth from this weekly workout. While it is a lot of exercises, track your weight lifted and start to see the results you want.

Featured Protein Supplement

Performance Lab SPORT Protein

Performance Lab SPORT Protein is a great protein supplement made from brown rice protein and is much cleaner than most out there. A great formula with amazing ingredients, this natural, safe, and effective protein is exactly what you need to see great muscle growth for both cutting or bulking. With 20g of protein and just 100 calories, this is conducive to any diet and contains zero allergens.

Pros: This is a good, clean formula that is organic and vegan friendly. The chocolate flavor tastes amazing and the product includes Bacillus Coagulans, a beneficial probiotic. As a much cleaner protein, this supplement is a good choice for weight loss and has essential amino acids per serving.

Cons: It only uses a single source protein and chocolate is the only flavor available. Although it has good benefits, for the price, there are others like it that include more per serving.

Price: $39.83

Click here for Performance Lab SPORT Protein

Performance Lab SPORT Protein won Best Protein Powder in the 2020 GI Supplement Awards. Check it out here, as well as our individual review here!

Wrap Up

Phil Heath is a bodybuilding legend with seven Olympia wins and plenty of clout to give his reputation credence. A real competitor and true athlete, Heath knows just what it takes to succeed in this sport as he challenges himself every day. This workout is one to really promote gains so you get that stage ready body you desire most. Your pre-workout prep and post-workout recovery process is equally as important as the lift so don’t neglect that. Heath is a great example of what it takes to be the best and this workout is further proof of that.

Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 

*Images courtesy of Phil Heath Instagram and Performance Lab

Austin Letorney is a writer, actor, and fitness enthusiast. As a former rower, he has shifted his focus to sharing his knowledge of the fitness world and strength sports with others.