Phil Heath's Training Routine
Remember to consult your doctor before starting any diet and/or training program.
Always train smart and attempt reps and sets that are within your abilities.
Off-Season Training Routine
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
Pre-Contest Training Routine
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
