Phil Heath: The Phenom

HeightWeightDate of BirthNationality
5 ft 8 in (1.75 m)245-255 lbs (111.1-115.7 kg)Dec 18, 1979American

Philip Jerrod Heath was born on the 18th of December, 1979. He is professional bodybuilder associated with the IFBB. He is the current Mr. Olympia and has also come first in it consistently from 2011 to 2016. He is known as Phil Heath professionally.

Phil Heath Workout Plan

Facts about Phil Heath

  • Nicknames: The Gift, The Next Big Thing
  • The number one bodybuilder in the world for six years straight.
  • Placed 3rd in his very first Mr. Olympia in 2008.
  • Eats eight meals a day.
  • He has a double major. One in Information Technology and one in Business Administration.

Background

Phil was born and brought up in Seattle, Washington. He went to school at Rainier Beach High and was on the basketball team. He studied at the University of Denver in Denver, Colorado where he did a double major. He continued playing basketball for Denver’s Division 1 basketball team.

Bodybuilding Career

Phil started his bodybuilding career in 2002. He was awarded the final title at NPC USA Championships in 2005.  This earned him the rights to compete as a professional with IFBB. The next year, he won his first IFBB professional events called The Colorado Pro Championships and The New York Pro Championship. Phil secured the fifth place in the Arnold Classic, 2007. He was qualified to enter Mr. Olympia, 2007, but he didn’t. He had decided that he required more training before he took part in it.

Phil won the Iron Man, 2008 show and lost to Dexter Jackson at the Arnold Classic, 2008 where he placed second. In his debut at Mr. Olympia in 2008, Phil came third and became the first beginner to secure a top three finish since Wheeler did in 1993.

Phil was the fan favourite for the title of Mr. Olympia in 2009, but he had fallen sick. This made him arrive 6 pounds lighter than intended on the first day. Due to this, Phil could manage only a fifth place in the event. This did not deter his spirit. He continued to train and work hard. He had his goal in focus; first place in the Mr. Olympia.

He did much better in 2010, where he secured the second place at the Mr. Olympia competition where Jay Cutler was awarded his final title. Phil put extraordinary effort into improving the spread of his rear lat and finally defeated Cutler. He won Mr. Olympia, 2011, finally achieving his dream.

Since then, Phil has protected the Mr. Olympia title consistently, five times in a row. He secured the Mr. Olympia title in 2014 by beating Dexter Jackson and Kai Greene, respectively. Phil won his 6th title of Mr. Olympia in 2016 making him one of the greatest bodybuilders in the world. This victory got him level with Dorian Yates at fourth place in the rankings, slightly behind Lee Haney who had 8, Ronnie Coleman also with 8, and Arnold Schwarzenegger with 7.

Phil Heath has been featured on the front page of the FLEX magazine and has been appeared in many fitness articles. Based off of his nickname, The Gift, Phil has started and owns a fitness clothing company known as “Gifted Athletics.” He has also created his own company that deals in supplements, called “Gifted Nutrition.”

Contest History

  • 2017 Mr. Olympia, 1st
  • 2016 Mr. Olympia, 1st
  • 2015 Mr. Olympia, 1st
  • 2014 Mr. Olympia, 1st
  • 2013 Mr. Olympia, 1st
  • 2013 Arnold Classic Europe, 1st
  • 2012 Mr. Olympia, 1st
  • 2012 Sheru Classic, 1st
  • 2011 Mr. Olympia, 1st
  • 2011 Sheru Classic, 1st
  • 2010 Arnold Classic, 2nd
  • 2010 Mr. Olympia, 2nd
  • 2009 Mr. Olympia, 5th
  • 2008 IFBB Iron Man, 1st
  • 2008 Arnold Classic, 2nd
  • 2008 Mr. Olympia, 3rd
  • 2006 Colorado Pro Championships, 1st
  • 2006 New York Pro Championship, 1st
  • 2005 NPC Junior Nationals, HeavyWeight, 1st and Overall
  • 2005 NPC USA Championships, HeavyWeight, 1st and Overall
  • 2004 NPC Colorado State, Heavyweight, 1st and Overall
  • 2003 Northern Colorado State, Novice, Light-Heavyweight 1st and overall
  • 2003 NPC Colorado State, Light-Heavyweight, 1st

Phil’s Off-season Diet

Meal 1
  • 12 oz. chicken
  • 1 cup of egg whites
  • 1 cup of cream of rice
Meal 2
  • 12 oz. 94% ground beef
  • 2 cups of white rice
Meal 3
  • 12 oz. beef tenderloin
  • 8 oz. whole wheat pasta
Training Time
  • Pre-Workout supplement
  • Post-Workout protein shake
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
  • Whey protein isolate

Phil’s Pre-Contest Diet

Meal 1
  • 2.5 cups egg whites
  • 1 cup of oatmeal
Meal 2
  • 12 oz. white chicken breast
  • 1 cup of brown rice
  • Steamed vegetables
Meal 3
  • 12 oz. beef tenderloin
  • Medium sweet potato
Training Time
  • Pre-Workout supplement
  • Post-Workout protein shake
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

Workout Plan

Monday (Hamstrings, Calves and Quads)
  • 4Sets of Stiff-Leg Deadlifts of 8-10 reps
  • 4Sets of Lying Leg Curls of 8-10reps
  • 7 Sets of Seated Leg Curls of 10-12reps
  • 4 Sets of Standing Calf Raises of 15-20reps
  • 4 Sets of Leg Press Calf Raises of 20 reps
  • 7 Sets of Seated Calf Raises of 15 reps
  • 4 Sets of Extensions of 10-12 reps
  • 4 Sets of Front Squats of 10-12 reps
  • 3 Sets of Leg Presses of 12 reps
  • 7 Sets of Hack Squats of 7 reps
Tuesday (Chest and Triceps)
  • 4 Sets of Dumbbell Incline Presses of 10-12 reps
  • 4 Sets of Dumbbell Incline Flyes of 10-12 reps
  • 3 Sets of Hammer Strength Bench Presses of 10-12 reps
  • 7 Sets of Pec Decks of 10-12 reps
  • 3 Sets of Pushdowns of Rope Attachment of 10-12 reps
  • 3 Sets of Dips of 10-12 reps
  • 3 Sets of Close-Grip Bench Presses of 10-12 reps
  • 7 Sets of Lying Triceps Extensions of 10-12 reps
Wednesday (Rest day)
Thursday (Back and Biceps)
  • 3 Sets of Wide-Grip Pull-Ups of 10-12 reps
  • 3 Sets of Power-Grip Chin-Ups of 10-12 reps
  • 4 Sets of T-bar Rows of 12 reps
  • 4 Sets of Bent-Over Rows of 12 reps
  • 3 Sets of One-Arm Dumbbell Rows of 12 reps
  • 7 Sets of Straight-Arm Pull Downs of Rope Attachment of 10-12 reps
  • 3 Sets of Standing EZ-Bar Curls of 12 reps
  • 3 Sets of Hammer Curls of 12 reps
  • 3 Sets of Concentration Curls of 12 reps
  • 7 Sets of Hammer Strength Preacher Curls of 8-10 reps
Friday (Shoulders and  Traps)
  • 4 Sets of Smith Machine Military Presses of 10-12 reps
  • 4 Sets of Dumbbell Front Raises of 10-12 reps
  • 4 Sets of Upright Rows of 10-12 reps
  • 7 Sets of Dumbbell Lateral Raises of 10-12 reps
  • 4 Sets of Dumbbell Shrugs of 12 reps
  • 4 Sets of Barbell Shrugs of 12 reps
Saturday (Cardio Exercises)
Sunday (Rest)

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