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

• Extensions4 sets 8-12 reps
• Front Squats4 sets 6-8 reps
• Leg Presses3 sets 6-8 reps
• Hack Squats7 sets 5-7 reps

Hamstrings (6 pm)

• Stiff-Leg Deadlifts4 sets 6-8 reps
• Lying Leg Curls4 sets 6-8 reps
• Seated Leg Curls [Dagger]7 sets 5-7 reps

Calves

• Standing Calf Raises4 sets 15-20 reps
• Leg Press Calf Raises4 sets 15-20 reps
• Seated Calf Raises7 sets 12-15 reps

Chest and Triceps

• Dumbell Incline Presses4 sets 6-8 reps
• Dumbell Incline Flyes4 sets 6-8 reps
• Hammer Strength Bench Presses3 sets 6-8 reps
• Pec Decks7 sets 6-8 reps

Triceps

• Pushdowns with Rope Attachment3 sets 12 reps
• Dips3 sets 12 reps
• Close-Grip Bench Presses3 sets 6-8 reps
• Lying Triceps Extensions7 sets 6-8 reps

Back and Biceps

• Wide-Grip Pull-Ups3 sets 10 reps
• Power-Grip Chin-Ups3 sets 10 reps
• T-Bar Rows4 sets 6-8 reps
• Bent-Over Rows (Underhand Grip)4 sets 6-8 reps
• One-Arm Dumbell Rows3 sets 6-8 reps
• Straight-Arm Pull Downs with Rope Attachment7 sets 12 reps

Biceps

• Standing EZ-Bar Curls3 sets 6-8 reps
• Hammer Curls3 sets 6-8 reps
• Concentration Curls3 sets 6-8 reps
• Dumbell Preacher Curls7 sets 5-7 reps

Shoulders and Traps

• Dumbell Military Presses4 sets 6-8 reps
• Dumbell Front Raises4 sets 6-8 reps
• Upright Rows4 sets 6-8 reps
• Dumbell Lateral Raises7 sets 6-8 reps

Traps

• Dumbell Shrugs3-4 sets 6-8 reps
• Barbell Shrugs3-4 sets 6-8 reps

Rear Delts

• Bent-Over Dumbell Raises4 sets 6-8 reps
• Reverse Pec Decks7 sets 6-8 reps

Pre-Contest Training Routine

Quads, Hamstrings and Calves

• Extensions4 sets 8-12 reps
• Front Squats4 sets 10-12 reps
• Leg Presses3 sets 10-12 reps
• Hack Squats7 sets 5-7 reps

Hamstrings (6 pm)

• Stiff-Leg Deadlifts4 sets 10-12 reps
• Lying Leg Curls4 sets 10-12 reps
• Seated Leg Curls [Dagger]7 sets 5-7 reps

Calves

• Standing Calf Raises4 sets 15-20 reps
• Leg Press Calf Raises4 sets 15-20 reps
• Seated Calf Raises7 sets 12-15 reps

Chest and Triceps

• Dumbell Incline Presses4 sets 10-12 reps
• Dumbell Incline Flyes4 sets 10-12 reps
• Hammer Strength Bench Presses3 sets 10-12 reps
• Pec Decks7 sets 10-12 reps

Triceps

• Pushdowns with Rope Attachment3 sets 12 reps
• Dips3 sets 12 reps
• Close-Grip Bench Presses3 sets 10-12 reps
• Lying Triceps Extensions7 sets 10-12 reps

Back and Biceps

• Wide-Grip Pull-Ups3 sets 10 reps
• Power-Grip Chin-Ups3 sets 10 reps
• T-Bar Rows4 sets 10-12 reps
• Bent-Over Rows (Underhand Grip)4 sets 10-12 reps
• One-Arm Dumbell Rows3 sets 10-12 reps
• Straight-Arm Pull Downs with Rope Attachment7 sets 12 reps

Biceps

• Standing EZ-Bar Curls3 sets 10-12 reps
• Hammer Curls3 sets 10-12 reps
• Concentration Curls3 sets 10-12 reps
• Hammer Strength Preacher Curls7 sets 5-7 reps

Shoulders and Traps

• Smith Machine Military Presses4 sets 10-12 reps
• Dumbell Front Raises4 sets 10-12 reps
• Upright Rows4 sets 10-12 reps
• Dumbell Lateral Raises7 sets 10-12 reps

Traps

• Dumbell Shrugs3-4 sets 10-12 reps
• Barbell Shrugs3-4 sets 10-12 reps

Rear Delts

• Bent-Over Dumbell Raises4 sets 10-12 reps
• Reverse Pec Decks7 sets 10-12 reps