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Culture - Athletes Phil Heath - IFBB Pro and Team MuscleTech Superstar
Personal File

Phil Heath's interest in bodybuilding began shortly after playing college basketball at the University of Denver in 2002. He had a few friends that were competing locally and once he realized how bodybuilding enabled them to transform from the average guy into true mass monsters his interest in the sport grew. The spark that pushed Phil towards competing in his first show occurred when he went to his second local amateur show and met an IFBB Pro. After reading through numerous muscle magazines, along with having great friends that were very into bodybuilding, Phil was influenced into participating in a show. Phil's biggest reason for competing was to see how his body could transform with hard training and sound nutrition. To this day, Phil still loves bodybuilding because it provides him with an opportunity to learn more about his body and muscles, but more importantly because it allows him to learn about himself mentally and emotionally. Bodybuilding has given Phil a positive outlet that has now become his career, which he feels he is truly blessed to have.

Favorites

Favorite

Answer

Body part(s):

  • Arms

Body part to train:

  • Shoulders

Exercise(s):

  • Preacher Curls and Hack Squats

Cheat Food(s):

  • Anything Italian

Movie(s):

  • Enter the Dragon, The Power Of One, Gladiator

TV Show(s):

  • Entourage, Top Gear

Actor(s):

  • Denzel Washington, Tom Hanks, Al Pacino

Sport(s):

  • Basketball, Football, Track and Field

Music to Train to:

  • Rock, Hip-Hop

Hobbies:

  • Reading, video gaming, hanging with my two dogs.
Competitions

Year

Competition Name

Place

2010

  • Mr. Olympia 2nd Place
  • Arnold Classic 2nd Place

2009

  • Mr. Olympia 5th Place

2008

  • Mr. Olympia 3rd Place
  • Arnold Classic 2nd Place
  • IFBB Iron Man 1st Place

2007

  • Arnold Classic 5th Place

2006

  • New York Pro Championship 1st Place
  • Colorado Pro Championships 1st Place

2005

  • NPC USA Championships Heavyweight, 1st and Overall
  • NPC Junior Nationals Heavyweight, 1st and Overall

2004

  • NPC Colorado State Heavyweight, 1st and Overall

2003

  • NPC Colorado State Light-Heavyweight, 1st
  • Northern Colorado State Novice, Light-Heavyweight 1st and Overall
Training

Quads, Hamstrings and Calves

  • Extensions 4 sets 8-12 reps
  • Front Squats 4 sets 6-8 reps
  • Leg Presses 3 sets 6-8 reps
  • Hack Squats 7 sets 5-7 reps

Hamstrings (6 pm)

  • Stiff-Leg Deadlifts 4 sets 6-8 reps
  • Lying Leg Curls 4 sets 6-8 reps
  • Seated Leg Curls [Dagger] 7 sets 5-7 reps

Calves

  • Standing Calf Raises 4 sets 15-20 reps
  • Leg Press Calf Raises 4 sets 15-20 reps
  • Seated Calf Raises 7 sets 12-15 reps

Chest and Triceps

  • Dumbell Incline Presses 4 sets 6-8 reps
  • Dumbell Incline Flyes 4 sets 6-8 reps
  • Hammer Strength Bench Presses 3 sets 6-8 reps
  • Pec Decks 7 sets 6-8 reps

Triceps

  • Pushdowns with Rope Attachment 3 sets 12 reps
  • Dips 3 sets 12 reps
  • Close-Grip Bench Presses 3 sets 6-8 reps
  • Lying Triceps Extensions 7 sets 6-8 reps

Back and Biceps

  • Wide-Grip Pull-Ups 3 sets 10 reps
  • Power-Grip Chin-Ups 3 sets 10 reps
  • T-Bar Rows 4 sets 6-8 reps
  • Bent-Over Rows (Underhand Grip) 4 sets 6-8 reps
  • One-Arm Dumbell Rows 3 sets 6-8 reps
  • Straight-Arm Pull Downs with Rope Attachment 7 sets 12 reps

Biceps

  • Standing EZ-Bar Curls 3 sets 6-8 reps
  • Hammer Curls 3 sets 6-8 reps
  • Concentration Curls 3 sets 6-8 reps
  • Dumbell Preacher Curls 7 sets 5-7 reps

Shoulders and Traps

  • Dumbell Military Presses 4 sets 6-8 reps
  • Dumbell Front Raises 4 sets 6-8 reps
  • Upright Rows 4 sets 6-8 reps
  • Dumbell Lateral Raises 7 sets 6-8 reps

Traps

  • Dumbell Shrugs 3-4 sets 6-8 reps
  • Barbell Shrugs 3-4 sets 6-8 reps

Rear Delts

  • Bent-Over Dumbell Raises 4 sets 6-8 reps
  • Reverse Pec Decks 7 sets 6-8 reps

Quads, Hamstrings and Calves

  • Extensions 4 sets 8-12 reps
  • Front Squats 4 sets 10-12 reps
  • Leg Presses 3 sets 10-12 reps
  • Hack Squats 7 sets 5-7 reps

Hamstrings (6 pm)

  • Stiff-Leg Deadlifts 4 sets 10-12 reps
  • Lying Leg Curls 4 sets 10-12 reps
  • Seated Leg Curls [Dagger] 7 sets 5-7 reps

Calves

  • Standing Calf Raises 4 sets 15-20 reps
  • Leg Press Calf Raises 4 sets 15-20 reps
  • Seated Calf Raises 7 sets 12-15 reps

Chest and Triceps

  • Dumbell Incline Presses 4 sets 10-12 reps
  • Dumbell Incline Flyes 4 sets 10-12 reps
  • Hammer Strength Bench Presses 3 sets 10-12 reps
  • Pec Decks 7 sets 10-12 reps

Triceps

  • Pushdowns with Rope Attachment 3 sets 12 reps
  • Dips 3 sets 12 reps
  • Close-Grip Bench Presses 3 sets 10-12 reps
  • Lying Triceps Extensions 7 sets 10-12 reps

Back and Biceps

  • Wide-Grip Pull-Ups 3 sets 10 reps
  • Power-Grip Chin-Ups 3 sets 10 reps
  • T-Bar Rows 4 sets 10-12 reps
  • Bent-Over Rows (Underhand Grip) 4 sets 10-12 reps
  • One-Arm Dumbell Rows 3 sets 10-12 reps
  • Straight-Arm Pull Downs with Rope Attachment 7 sets 12 reps

Biceps

  • Standing EZ-Bar Curls 3 sets 10-12 reps
  • Hammer Curls 3 sets 10-12 reps
  • Concentration Curls 3 sets 10-12 reps
  • Hammer Strength Preacher Curls 7 sets 5-7 reps

Shoulders and Traps

  • Smith Machine Military Presses 4 sets 10-12 reps
  • Dumbell Front Raises 4 sets 10-12 reps
  • Upright Rows 4 sets 10-12 reps
  • Dumbell Lateral Raises 7 sets 10-12 reps

Traps

  • Dumbell Shrugs 3-4 sets 10-12 reps
  • Barbell Shrugs 3-4 sets 10-12 reps

Rear Delts

  • Bent-Over Dumbell Raises 4 sets 10-12 reps
  • Reverse Pec Decks 7 sets 10-12 reps
Print Phil's Pre-Contest Training Routine Print Phil's Off-Season Training Routine
Nutrition

Meal 1

  • 12 oz. chicken
  • 1 cup of egg whites
  • 1 cup of cream of rice
  • Anabolic VITAKIC™ 1 serving

Meal 2

  • 12 oz. 94% ground beef
  • 2 cups of white rice

Meal 3

  • 12 oz. beef tenderloin
  • 8 oz. whole wheat pasta

Train

  • Pre-Workout
  • naNO Vapor® Hardcore Pro Series
  • naNOX9™ Hardcore 1 serving
  • Post-Workout
  • Cell-Tech™ Hardcore Pro Series
  • Nitro Isolate 65™ Pro Series

Meal 4

  • 6-8 oz. beef tenderloin
  • 10 oz. white potato

Meal 5

  • 12 oz. chicken
  • 1 cup of spinach

Meal 6

  • 12 oz. of 94% ground beef
  • 1 cup of broccoli

Meal 7

  • 2 tbsp. of almond butter
  • Nitro Isolate 65™ Pro Series

Meal 1

  • 2.5 cups egg whites
  • 1 cup of oatmeal
  • Anabolic VITAKIC™ 1 serving

Meal 2

  • 12 oz. white chicken breast
  • 1 cup of brown rice
  • Steamed vegetables

Meal 3

  • 12 oz. beef tenderloin
  • Medium sweet potato

Train

  • Pre-Workout
  • naNO Vapor® Hardcore Pro Series
  • naNOX9® 1 serving
  • Post-Workout
  • Cell-Tech™ Hardcore Pro Series
  • Nitro Isolate 65™ Pro Series

Meal 4

  • 12 oz. beef tenderloin
  • Medium sweet potato

Meal 5

  • 12 oz. white chicken breast
  • 1 cup brown rice

Meal 6 & 7

  • 12 oz. halibut or tilapia
  • Steamed broccoli
Print Phil's Off-Season Meal Plan Print Phil's Pre-Contest Meal Plan
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