Training

Phil Heath’s Mr. Olympia Training Prep

Phil Heath’s Mr. Olympia Training Prep

Remember to consult your doctor before starting any diet and exercise plan.

Team MuscleTech: What is the biggest difference between last year’s prep as a top contender and this year’s prep coming in as the defending champion?

Phil Heath: One of the biggest differences from last year's prep to this year is the publicity. Your're being pulled from multiple directions for TV, sponsors, radio, newspapers, and ultimately, there’s just a lot of other things going on in my life that have nothing to do with lifting weights. So I have to be a lot more organized and keep everything on a tight schedule and staying in the gym, doing my cardio, hitting the weights and then going home and eating all of my meals because that’s what it's going to take to repeat as champion. There is no margin for error.

Team MuscleTech: Are you just as hungry to win the Olympia again now that you are the champion?

Phil Heath: I’m a lot hungrier than I was last year but just in a different way. Last year my focus was just beating out the reigning champion and winning the title for myself. Now my goal is not only to win again, but to be bigger and better than I was last year. I really enjoy being #1, meeting all of the fans and being an ambassador of the sport and I know that in order to keep that up, I have to keep on winning.

Team MuscleTech: What kind of a role does posing play in your Olympia prep?

Phil Heath: I usually take photos of myself posing at least once or twice a week throughout my prep. I’m looking to see how my muscles flow with the rest of my body. If I find that one part is overshadowing another then I might work them a little less frequently. I have logs of all my photos since 2002 so I can look back and see what worked for me at that time.


Phil Heath’s 2012 Olympia Prep Training Program:

Sunday

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

Monday

Chest
Dumbbell Incline Presses 4 sets 10-12 reps
Dumbbell Incline Flyes 4 sets 10-12 reps
Hammer-Strength Bench
Presses		 3 sets 10-12 reps
Pec Decks 7 sets 10-12 reps
Dips 3 sets 12 reps

Tueday

Back
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 Dumbbell Rows 3 sets 10-12 reps
Straight-Arm Pulldowns
with Rope Attachment 		7 sets 12 reps

Wednesday

Quads (am)
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 and Calves (pm)
Stiff-Legged Deadlifts 4 sets 10-12 reps
Lying Leg Curls 4 sets 10-12 reps
Seated Leg Curls
[Dagger] 		7 sets 5-7 reps
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

Thursday

Shoulders
Dumbbell Military Presses 4 sets 6-8 reps
Dumbbell Front Raises 4 sets 6-8 reps
Upright Rows 4 sets 6-8 reps
Dumbell Lateral Raises 7 sets 6-8 reps
Dumbbell Shrugs 3-4 sets 6-8 reps
Barbell Shrugs 3-4 sets 6-8 reps
Bent-Over Dumbbell Raises 4 sets 6-8 reps
Reverse Pec Decks 7 sets 10-12 reps

Friday

Back
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 Dumbbell Rows 3 sets 10-12 reps
Straight-Arm Pulldowns
with Rope Attachment 		7 sets 12 reps

Saturday

Chest and Arms
Dumbbell Incline Presses 4 sets 10-12 reps
Hammer-Strength Bench Presses 3 sets 10-12 reps
Pec Decks 7 sets 10-12 reps
Close-Grip Bench Presses 3 sets 10-12 reps
Lying Triceps Extensions 7 sets 10-12 reps
Standing EZ-Bar Curls 3 sets 10-12 reps
Hammer Curls 3 sets 10-12 reps
Concentration Curls 3 sets 10-12 reps

Full Week Schedule

Sunday: 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
Stiff-Legged Deadlifts 4 sets 10-12 reps
Lying Leg Curls 4 sets 10-12 reps
Seated Leg Curls
[Dagger] 		7 sets 5-7 reps
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
Monday: Chest
Dumbbell Incline Presses 4 sets 10-12 reps
Dumbbell Incline Flyes 4 sets 10-12 reps
Hammer-Strength Bench
Presses		 3 sets 10-12 reps
Pec Decks 7 sets 10-12 reps
Dips 3 sets 12 reps
Tuesday: Back
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 Dumbbell Rows 3 sets 10-12 reps
Straight-Arm Pulldowns
with Rope Attachment 		7 sets 12 reps
Wednesday: Quads (am)
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
Wednesday: Hamstrings and Calves (pm)
Stiff-Legged Deadlifts 4 sets 10-12 reps
Lying Leg Curls 4 sets 10-12 reps
Seated Leg Curls
[Dagger] 		7 sets 5-7 reps
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
Thursday: Shoulders
Dumbbell Military Presses 4 sets 6-8 reps
Dumbbell Front Raises 4 sets 6-8 reps
Upright Rows 4 sets 6-8 reps
Dumbbell Lateral Raises 7 sets 6-8 reps
Dumbbell Shrugs 3-4 sets 6-8 reps
Barbell Shrugs 3-4 sets 6-8 reps
Bent-Over Dumbbell Raises 4 sets 6-8 reps
Reverse Pec Decks 7 sets 10-12 reps
Friday: Back
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 Dumbbell Rows 3 sets 10-12 reps
Straight-Arm Pulldowns
with Rope Attachment 		7 sets 12 reps
Saturday: Chest and Arms
Dumbbell Incline Presses 4 sets 10-12 reps
Hammer-Strength Bench Presses 3 sets 10-12 reps
Pec Decks 7 sets 10-12 reps
Close-Grip Bench Presses 3 sets 10-12 reps
Lying Triceps Extensions 7 sets 10-12 reps
Standing EZ-Bar Curls 3 sets 10-12 reps
Hammer Curls 3 sets 10-12 reps
Concentration Curls 3 sets 10-12 reps

*Phil follows a 7-day routine with no complete rest days scheduled. When absolutely necessary, he will take the odd day off in order to let his muscles heal and ensure continuous improvements are made.