Last Thursday, the world was introduced to Phil Heath, the new Mr. Olympia winner. A few days later, Mr. Heath’s former training partner, Bret Contreras, posted his comments on the Epic Journey Facebook page. Contreras claimed that Heath’s new program was engineered to get Phil to the top of the Olympia podium – not to help him get there in the best shape of his life.

This is a quick primer on some revolutionary design ideas I’d like to share in terms of managing a training program. First things first. A lot of people find it difficult to get started on a training program for the first few months. This is because they don’t know how to motivate themselves to stick with it. I think motivation is something that you build up over time through a process of trial and error. As a result, I recommend that you start your training program with a trial and error approach. If you are looking for a training program, I’d recommend downloading the guide on the house page.

Today I’m going to share with you one of the most revolutionary and a really unique training program which I have ever seen. I know that this program will revolutionize your fitness years from now. And I know that whatever program is designed by Phil Heath, it is going to be good. He has a proven track record of successfully changing the lives of thousands of people. I’m sure that you’re going to share the same fate with him.

The Phil Heath Training Program! – Revolutionary Program Design

Phil Heath is one of the greatest bodybuilders of the 21st century. The century. Phil won the M. The Olympic competition was held seven times in a row between 2011 and 2017. Only two bodybuilders in history have more Misters. Olympic games won: Arnold Schwarzenegger and Ronnie Coleman.

Phil Heath got that nickname because he grew up so fast when he started bodybuilding. Phil Heath can almost feel his biceps growing when he brushes his teeth!

In this detailed guide, I’ll tell you everything you need to know about how Phil Heath trained to become one of the greatest bodybuilders of all time.

Phil Heath trains 4-5 days a week following the traditional bodybuilding style of the bro-split, where each body part trains once a week on its own training day.

Here’s the breakdown of the training Phil uses in the offseason:

Phil Heath Split

  • Monday: Chest
  • Tuesday: Feet
  • Wednesday: On the website
  • Thursday: Shoulders
  • Friday: Back
  • Saturday: On the website
  • Sunday: On the website

In the off-season, Phil trains four days a week. He has a separate training day for his chest, legs, shoulders and back. The only thing missing is a day with the hands!

The truth is, Phil Heath’s arms grow so fast that he doesn’t need to work on them in the offseason. For Phil, it’s almost a waste of time! I’ve never heard of any other bodybuilder, except Lee Priest, who hasn’t had to train his arms, but Phil Heath is in a class of his own.

About 8-12 weeks before the next bodybuilding competition, Phil adds a separate day for arm training. For example:

Phil Heath Pre-Competition Training Split

  • Monday: Chest
  • Tuesday: Feet
  • Wednesday: On the website
  • Thursday: Shoulders
  • Friday: Back
  • Saturday: Weapons
  • Sunday: On the website

Phil uses this bro-split to train his arms and get his best physique in the bodybuilding scene. Phil is known for his high intensity training style. He trains one muscle group a day and does 4-6 exercises for each muscle group to hit the muscles from all angles and get a great pump.

Unlike other professional bodybuilders, Phil Heath doesn’t train in the gym to get stronger. He develops so quickly with relatively low weights that he doesn’t need to train with progressive overload. This way of training would not work for most bodybuilders, but for Phil it worked like magic.

I hope this review of Phil Heath’s training program has been helpful to you. Now let’s take a closer look at the type of training Phil uses to become a world champion bodybuilder.

Part 1: Phil Heath Chest training

The Phil Heath Training Program! – Revolutionary Program Design

Phil Heath’s chest has been one of his worst performing body parts over the years. It wasn’t that her breasts were small – the real problem was that her shoulders and arms were so incredibly large that they dwarfed the rest of her body! Phil finally figured out how to make her breasts bigger without hurting her joints and connective tissue.

Phil’s philosophy on chest training revolves around two things:

  • Perform a variety of strength tests with dumbbells and hammers
  • Perform various chest isolation exercises

Phil Heath says he has stopped bench pressing and weight training. Every time he does one of these movements, he retracts his shoulders.

Phil discovered that he could contract his muscles much better by doing dumbbell presses and various strength exercises. Bodybuilding coach John Meadows also came to a similar conclusion regarding the best exercises for the chest.

Phil is also a big fan of isolated chest exercises. He makes sure to include at least 2 swing movements in his workout every time he works his chest.

Here’s one of Phil Heath’s basic chest workouts. Look at this:

Phil Heath Chest workout #1

  • A1 : Incline bench press with hammer, 3-4 sets of 8-20 reps each
  • B1: dumbbell curls, 30 degrees oblique, 3-4 sets of 8-20 reps each
  • C1: flat press with dumbbells, 3-4 sets of 8-20 reps
  • D1 : Cable crossover, 3-4 sets of 8-20 reps.

Here is a training video for this session:

This is a good example of what a typical Phil Heath chest workout looks like. He performs a total of 4 chest exercises: a hammer exercise, a dumbbell press and two chest isolation exercises. Every bodybuilding champion has to find the exercises that work best for their body, and Phil is no exception.

Let’s take a look at one of Phil Heath’s toughest pec workouts. Look at this:

Phil Heath Chest workout #2

  • A1 : Flat DB-Fly, 3-4 sets with 8-20 reps
  • B1: flat press with dumbbells, 3-4 sets of 8-20 reps
  • C1 : Incline hammer presses, 3-4 sets of 8-20 reps.
  • D1 : Incline bench press, 3-4 sets of 8-20 reps.
  • E1 : Cable crossover, 3-4 sets of 8-20 reps.

Here is a training video for this session:

For this training, Phil uses the pre-exhaustion method. First, he does an isolated exercise to fatigue the chest beforehand. Then he continues with several extended chest exercises.

The advantage of the pre-depletion method is that it forces the chest to work even harder at all the bench presses.

Other professional bodybuilders, such as Dorian Yates, have used the pre-workout method with fantastic results. This is a great method to try if you are already an advanced bodybuilder and have a lagging muscle group that needs to get tighter.

Part 2: Phil Heath been training

The Phil Heath Training Program! – Revolutionary Program Design

Phil Heath has a pair of perfect feet. They complement the upper body without breaking the overall symmetry.

One of the interesting aspects of Phil Heath’s leg training is that he almost always trains the hamstrings first.

Some workouts involve stretching the legs first, others involve doing ALL the hamstring exercises, including deadlifts with stiff legs, before doing the quadriceps exercises. It’s an interesting look at the leg training of the seven-time Mr. B. Olympic champions.

This is one of Phil Heath’s leg workouts. Look at this:

Phil Heath leg workout #1

  • A1 : Unilateral leg curls, 3-4 sets of 8-20 reps.
  • B1: squat, 3-4 sets of 8-20 reps
  • C1 : Squats, 3-4 sets of 8-20 reps
  • D1 : Romanian body lift on the Smith machine, 3-4 sets of 8-20 reps.
  • E1 : Machine squat, 3-4 sets of 8-20 reps.
  • F1 : Vertical leg press, 3-4 sets of 8-20 reps.
  • G1 : Leg press at 45 degrees, 3-4 sets of 8-20 reps.
  • H1 : Horizontal pressure on the legs, 3-4 sets of 8-20 reps
  • I1 : Squat, 3-4 sets of 8-20 reps
  • J1 : Calf raise squat, 3-4 sets of 8-20 reps.

Here is a training video for this session:

This is a high intensity workout for the legs! Phil does 4-5 exercises each for his quadriceps and hamstrings. At the end of his workout, he even does a series of calf raises while seated.

In this workout, Phil first does all the hamstring exercises in his program before working on the quads. Phil thinks it’s a good way to specialize in hamstrings.

This makes perfect sense, as hamstrings are becoming increasingly important among professional bodybuilders. They play a particularly important role in the lateral chest pose, where one can see the hamstrings fall to the floor.

This is one of Phil Heath’s most advanced leg workouts. Look at this:

Phil Heath leg workout #2

  • A1 : Leg curl, 3-4 sets of 8-20 reps
  • B1 : Smith Squat, 3-4 sets of 8-20 reps
  • C1: squat, 3-4 sets of 8-20 reps
  • D1 : Vertical leg press, 3-4 sets of 8-20 reps.
  • E1: Romanian deadlift, 3-4 sets of 8-20 reps
  • F1 : Dumbbell Lunges, 3-4 sets of 8-20 reps
  • G1 : Squat, 3-4 sets of 8-20 reps

Here is a training video for this session:

Phil Heath is doing something crazy with this workout: He alternates sets for the hamstrings and quadriceps! I’ve never seen a professional bodybuilder train this way.

Phil Heath says it’s like alternating biceps and triceps exercises: It helps fight fatigue during musical exercises and gives you a good pump. This is a very interesting idea from Phil Dara Heath.

Part 3: Phil Heath Shoulder Training

The Phil Heath Training Program! – Revolutionary Program Design

Phil Heath’s shoulders have always been one of his best muscle groups. Phil has narrow collarbones, which should make his torso look narrower. But Phil’s shoulders are so incredibly massive that it doesn’t matter. Phil’s shoulders are as wide as a movie screen!

Phil trains your shoulders with traditional bodybuilding style workouts where you do different exercises for all three shoulder heads. This is one of Phil’s basic shoulder exercises. Look at this:

Phil Heath Shoulder Workout #1

  • A1 : Hammer bench press, 3-4 sets of 8-20 reps
  • B1 : Standing lateral dumbbell lift, 3-4 sets of 8-20 reps each
  • C1: Dumbbell lift with forward lean, 3-4 sets of 8-20 reps
  • D1 : Front dumbbell lift at 30 degrees, 3-4 sets of 8-20 reps.
  • E1 : Face Lift on standing rope, 3-4 sets of 8-20 reps each

Here is a training video for this session:

If you think about it, this is a typical bodybuilding shoulder workout. Phil does a basic overhead press, then several isolation exercises that target all three shoulder heads.

Phil doesn’t really care how much weight he lifts during these exercises. It’s all about getting a great pump and really feeling like your target muscles are working. As the saying goes: You can’t argue with the results!

Now let’s look at one of Phil’s high volume shoulder workouts. Look at this:

Phil Heath Shoulder training #2

  • A1 : Bench press on the machine, 3-4 sets of 8-20 reps.
  • B1 : Standing lateral dumbbell lift, 3-4 sets of 8-20 reps each
  • C1 : Mechanical lifting of the rear flexor tendons, 3-4 sets of 8-20 repetitions.
  • D1 : Side lift on the machine, 3-4 sets of 8-20 reps.
  • E1 : Front machine lift, 3-4 sets of 8-20 reps
  • F1 : Reverse chest, 3-4 sets of 8-20 reps.

Here is a training video for this session:

Again, Phil sticks to his usual shoulder training program: He does an overhead press followed by a series of isolation exercises that address all three deltoids.

Phil really doesn’t need to do anything extraordinary for his shoulders. It’s one of those body parts that grows no matter what it does!

Part 4: Phil Heath Back Training

The Phil Heath Training Program! – Revolutionary Program Design

Phil Heath’s back has been his biggest weakness over the years. That was really his Achilles’ heel. Many thought Phil would never be able to get his back in line with the rest of his body. Phil Heath proved everyone wrong and created one of the greatest backs the bodybuilding world has ever seen.

Phil’s back is so massive it could rival the backs of Dorian Yates and Ronnie Coleman in their youth.

So how did Phil change his back? The truth is, Phil has no secret practice or routine. He just needed to work on some basic strength training exercises.

This is one of Phil’s basic back exercises. Look at this:

Phil Heath Back training #1

  • A1: pull-ups (wide/forearm grip), 3-4 sets of 8-20 reps each
  • B1: Incline rows with dumbbell (rear handle), 3-4 sets of 8-20 reps each
  • C1 : One-handed dumbbell row, 3-4 sets of 8-20 reps each.
  • D1 : Seated cable pulley (V-handle), 3-4 sets of 8-20 reps each
  • E1: abdominal pull-ups (jaw clenching), 3-4 sets of 8-20 reps each

Here is a training video for this session:

If you often watch Phil Heath’s back workout videos, you know that he likes to start his workouts with wide grip pull-ups. Phil says this workout really works the outer glutes, which are one of the most important muscle groups for improving your V shape.

The rest of his training focuses on basic weight gain exercises like deadlifts and push-ups. Phil says he never does deadlifts in his program – the risk is just not worth the reward to him.

Here’s a slightly different back workout Phil did before a big bodybuilding competition. Look at this:

Phil Heath Back training #2

  • A1 : Power Lifts (medium/neutral grip), 3-4 sets of 8-20 reps.
  • B1 : Do pull-ups (medium/extended grip), 3-4 sets of 8-20 reps.
  • C1 : Machine pullovers, 3-4 sets of 8-20 reps.
  • D1 : Power Lifts (wide/shallow handle), 3-4 sets with 8-20 reps
  • E1 : Deadlift, 3-4 sets of 8-20 reps.
  • F1 : Rowing on the machine (neutral grip), 3-4 sets of 8-20 repetitions

Here is a training video for this session:

This workout was more about increasing the width of the back. In other words: He wanted to focus on widening his back by working on his lats and even his teres major.

Phil starts his workout with 3 different types of pull-ups and even some good old fashioned machine pull-ups. The pull-up machine was Dorian Yates’ favorite back width exercise. If you have access to a machine, I highly recommend you try it.

Finally, Phil finishes the workout with Smith Machine Rack Raises and Deadlifts.

Part 5: Phil Heath Arm Training

The Phil Heath Training Program! – Revolutionary Program Design

When I think of Phil Heath, I think of his enormous hands. Phil’s biceps and triceps are so big he looks like an alien from another planet!

Phil’s arms grow so fast that he doesn’t even move them most of the year. He just waits the last 2-3 months until the next bodybuilding competition and does some moderately heavy training.

I don’t think copying Phil’s arm workouts is a good idea, but it’s still interesting to see how Mr. Phil is doing. The Olympic winner trains the best part of his body.

This is one of Phil’s basic arm exercises. Look at this:

Phil Heath Handtraining #1

  • A1 : Standing dumbbell curls, 3-4 sets of 21 reps**.
  • B1 : Concentric dumbbell bending, 3-4 sets of 8-20 reps.
  • C1 : Hammer curl with a dumbbell, 3-4 sets of 8-20 repetitions each
  • D1 : Machine curls, 3-4 sets of 8-20 reps
  • E1 : Machine push-ups (straight bar), 3-4 sets of 8-20 reps.
  • F1 : Crush the skull with an incline of 30 degrees (behind the head), 3-4 sets of 8-20 reps****
  • G1 : Hammer benches, 3-4 sets of 8-20 reps.

Here is a training video for this session:

In this workout, Phil does 4 biceps exercises and 3 triceps exercises. One of Phil’s favorite bicep training techniques is the 21 workout. Here’s the exact training protocol:

  • Perform 7 reps in the lower half of the range of motion.
  • Perform 7 reps in the upper half of the range of motion.
  • Perform 7 reps with full range of motion

The 21 is an ancient training technique for the biceps that was popular during the golden age of bodybuilding in the 1940s and 1950s. Sometimes the best training methods are used over a long period of time!

Here’s another one of Phil’s favorite arm exercises for a game. Look at this:

Phil Heath Handtraining #2:

  • A1: Dumbbell curls (rear handle), 3-4 sets of 8-20 reps each
  • B1 : Concentric dumbbell bending, 3-4 sets of 8-20 reps.
  • C1: Standing dumbbell curls, 3-4 sets of 8-20 reps each
  • D1: 30-degree dumbbell curls, 3-4 sets of 8-20 reps each
  • E1 : Machine curls, 3-4 sets of 8-20 reps
  • F1: head extension on machine, 3-4 sets of 8-20 reps
  • G1 : Do inclines, 3-4 sets of 8-20 reps.
  • H1: rope push-ups (pronated grip), 3-4 sets of 8-20 reps

Here is a training video for this session:

Phil again picks exercises for his biceps and triceps and works them off. Phil doesn’t care what weight he uses for these exercises. His arms are growing so fast that the amount of weight on the bar almost doesn’t matter!

Instead, Phil focuses on the sensation of working the target muscles and getting a good pump.

Supplement

The Phil Heath Training Program! – Revolutionary Program Design

Phil Heath will go down in history as one of the greatest bodybuilders of all time. The legendary Ronnie Coleman said in an interview that Phil Heath is the only modern bodybuilder who can match him. There’s nothing like a compliment!

Let me be clear: If your goal is to gain muscle as quickly as possible, you should probably copy the training style of another bodybuilder. Phil Heath is on another planet when it comes to bodybuilding talent. His arms can only grow if he runs a lemonade stand! Still, it is very interesting to see one of the greatest athletes of all time training to improve his physique.

Here’s a great quote from Phil Heath about the importance of having a positive outlook on your life:

Being negative and lazy is a disease that leads to pain, adversity, depression, poor health and failure. Be proactive and work hard to succeed!

Thanks for reading and good luck with your strength training!

Dr. Mike Jansen.

Thanks for stopping by my site! My name is Dr. Mike Jansen, PT, DPT, and I am the founder of Revolutionary Program Design. If you want to reach your size and strength goals faster, you’ve come to the right place. My goal is to make RPD the best strength training resource in the world. So lean back, kick back and relax. There has never been a better time to lift weights or learn the art and science of developing strength training programs.

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