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Health & Fitness Is Not Magic, But Science!

Phil Heath – How to Use His Bodybuilding Workout Plan

Would you like to know more about Phil Heath’s bodybuilding journey? He won Mr. Olympia seven times from 2011 to 2017. We study the greats not to be like them but to learn from them.

Phil Heath provides a lot of insight into building the perfect body. While you don’t have to do everything he does, you can use one or two of his principles.

Sometimes the greats remind us to keep doing what we are doing. Thus, they provide us with motivation and insight. Phil Heath is a legend in bodybuilding. He tied Arnold Schwarzenegger for Mr. Olympia titles. So let’s take a thorough analysis of the life and journey of one of the legendary bodybuilders of all times:

Phil Heath Professional Bodybuilder AKA the Gift.

Who Is the Great Phil Heath?

Mr. Heath was born in Washington on December 18, 1979. Phil went to Rainier Beach High School in Seattle, where he joined the basketball team. He was an excellent basketball player.

Thus, the University of Denver awarded him an athletic scholarship. He graduated college in two fields, business administration, and information technology. In addition, his education provided him with a strong background in math and technology.

Later, Phil would use math and technology to get better results from his training and dieting. Bodybuilding is not magic but science! After college, Phil chose bodybuilding over basketball, which was the best decision.

Phil learned early on that judge’s based losses on genetic flaws. So he works out better yet more creatively to eliminate his flaws. Phil loved visiting Dubai to compete. He had a high number of fans in bodybuilding there who were deeply passionate. Phil received a warm welcome everywhere he traveled.

Personal Life

  • Phil trained in Armbrust Pro Gym in 2007.
  •  June 2003, Phil married Jennie Laxson.
  • He divorced in 2015 after 12 years of marriage.
  • Phil is currently in a relationship with Shurie Carmona.
  • He does not have any children.

How did Phil Heath Win Seven Mr. Olympia Titles?

Phil started bodybuilding in 2002, where he learned everything about bodybuilding and nutrition. Phil was 185 pounds. By the time of his first competition, he bulked up to 214 pounds with an impressive body. He used a training program designed to increase muscle mass.

The most challenging thing for him was changing his diet from eating three to seven times per day. In 2003, at the NPC competition, he won the title. After the NPC competition, people started calling him “The Gift.” He again went for another title eight weeks later but lost by a single point.

Phil perfected managing his body. In 2008, he won the iron man, where he stood next to Dexter Jackson. Heath won 5th place in 2009, Mr. Olympia, and second in 2010. Finally, he won the crown in 2011.

In 2014, Phil Heath, the bodybuilder, became the world’s richest bodybuilder. Thus, the total worth of his Mr. Olympia awards was $2,375,000. Phil Heath won seven Mr. Olympia titles from 2011 to 2017.

Phil Heath, the bodybuilder, body metrics

  • Height 5 feet, 9 inches.
  • Weight 240-276 pounds.
  • Age 40.
  • Date of birth December 18, 1979.
  • Chest size 54 inches.
  • Arm size 23 inches.
  • Waist size 29 inches.

Competitive history

Phil’s record:

  • 2003, 1st at northern Colorado State.
  • 2003, 1st in the NPC Colorado state.
  • Same in NPC stood first in the heavyweight competition.
  • 2005, 1st in the NPC junior nationals.
  • 2005, the NPC USA championship, 1st in the heavyweight competition.
  • 2006, he took part in the Colorado Pro championship and stood 1st.
  • 2006, the New York pro championship stood 1st.
  • 2007, Arnold classic, 5th position.
  • 2008 IFBB Iron man won 1st prize.
  • 2008, 2nd in the Arnold classic.
  • 2010 Mr. Olympia.
  • 2012 Mr. Olympia.
  • 2011, 1st in the Sheru classic.
  • 2013 Mr. Olympia.
  • 2013, 1st in Arnold Classic Europe
  • 2014, 1st in Mr. Olympia.
  • 2015 Mr. Olympia.
  • 2016 Mr. Olympia.
  • 2017 Mr. Olympia
  • 2018, 2nd in Mr. Olympia.

Did Phil Heath Retire?

In 2018, Phil placed second to Shawn Rhoden. The news worldwide was that Phil Heath, the bodybuilder, was training hard to win the 2019 Mr. Olympia award.

But sadly, he denied all the rumors. Phil said he did not prepare for the 2019 Mr. Olympia as he needed to focus on other projects. He enjoyed bodybuilding the most, but in 2019, he bypassed the Mr. Olympia contest.

Phil had not missed a Mr. Olympia since 2008, so it caused people to question him. So how did he feel about missing 2019? Heath answered, of course. It feels odd, but he needed a break.

Because of the hernia repair surgery in 2019, Phil did not appear in the Mr. Olympic contest. He said it affected him, but Phil was reluctant to discuss it. Thus, Phil eventually forewent Mr. Olympia once again.

However, Phil Heath returned to the illustrious championship in 2020 and placed 3rd, as Big Ramy ran away with the trophy. But what is next for Phil Heath? Only the legend can answer this question.

Gym Life Workout Compound Exercise

What are Phil Heath’s Workout Principles?

Phil Heath stated, “The biggest lesson he has learned is that you do not have to waste a lot of time for no reason.”

It would help if you produced compound movements to get the best results. The goal is to find out what works. Phil said that there are days when he does not count his sets.

Also, there were some days when he realized he did not need to do extra work. Phil’s philosophy requires him to listen to his body over a workout program and the experts. Thus, principles help keep you grounded and remind you of what is crucial as you reach your goals.

Phil said the most important lesson he learned was to remain a student on his bodybuilding journey. So when he peaked in his career, he read all the magazines, which turned him into a great bodybuilder.

Phil uses new techniques to achieve success. Also, Phil said that he learned from every one of his mistakes. A big takeaway that Phil teaches us is not to avoid mistakes but to fix them.

Phil Heath, the bodybuilder, shared the top tips for body transformation and living a healthy lifestyle. Thus, here is a quick review of the top 5 tips given by him:


Don’t be afraid to dream big. Create some comprehensive plans that only you can achieve. Also, do not start at the gym without mental preparation. Phil said he always asks people to have a method for their madness.

Phil spent 40 years of his life bodybuilding. His impressive shoulders, ripped body, and massive muscles testify to his dedication to the sport. Many magazines featured him on the cover as an elite bodybuilder.

Phil’s workout routine is a mixture of hard workouts incorporated by his trainer. His trainer is Hany Ramrod, who created the Fascia Stretching Training Technique.

Also, Phil’s workout lasts 2 hours. Phil Heath meticulously trained each body part. Also, he splits his training into four days. During the remaining days, he rests and does some cardio.

Phil uses his workout as a catalyst to activate muscle growth. Most serious bodybuilders spend 4-5 days a week training. Thus, work and rest are necessary to build muscle.

A good workout plan should include compound and isolation exercises to focus on genetic flaws. Also, it should have a progressive overload, periodization, diet, rest, and recovery plan.

Thus, Phil Heath used his knowledge to plan and implement the perfect workout for his body. Use our fitness calculators to take your workout to the Phil Heath level. We all should learn from Phil Heath that knowledge is power!

Protein Diet


Phil Heath Bodybuilder moved toward a customized diet plan and training to win Mr. Olympia seven times in a row. Eating healthy is essential. Phil said that by eating healthy food, you hasten improvements. Once you get familiar with healthy eating, it becomes a habit. You can use a food calorie calculator to better plan your diet and fitness journey.

Phil explained his diet in an interview. His diet includes 6-8 meals and 4800-6500 calories daily. However, he cut down the calories to 2000-2500 on cheat days.

The food he eats includes lean beef pieces, chicken breast, a few eggs, and fish. In addition, he eats baked potatoes, rice, and oats to meet his carb goal. Finally, the veggies he includes in his diet plan are asparagus, Brussels sprouts, and spinach.

The one thing that all the greats have in common is they know their numbers. Phil could always tell you how many calories he ate daily and the macronutrient group they came from. Phil excelled, whereas others failed because of his background in math and business. He knew that his diet was about the numbers. Do you know your numbers?


Phil recognized his two strengths, which are ability and faith. Phil acknowledges he has some weaknesses.

However, he said he spent most of his time staying focused and learning things. Fitness comes down to four things: eating, working, resting, and finding motivation. It’s hard to eat or workout right when you are not motivated. Therefore, find what motivates you and use it!


First, consistency is the key to achieving anything. If you stay consistent, you can make your dream come true. However, Phil said everyone would be great if staying consistent was easy. He said those who stay focused want to learn more and gradually reach their goals.

Also, the trick to consistency is investing in things you are passionate about. Finally, Phil added he was still learning so much about his body, even though he had achieved seven Mr. Olympia titles.

Go Hard

Phil always reminds his fans to go hard and stay focused, no matter what happens. Phil has a busy life like everyone else, but he does not sit and talk about stocks or bonds in the gym.

Also, he uses his phone to change the playlists instead of texting. Thus, Phil recommends spending time on life activities instead of wasting it on mobile phones. Finally, he stays in the now and lives his life.

The Last Word on Phil Heath, the Bodybuilder

Phil Heath, the bodybuilder, said it is best to be a student of bodybuilding. It would help if you always read articles or watch videos to see how the best perform exercises and workouts.

Also, Phil suggests starting a diet with a plan in mind to hit your goal quickly. Without creating a plan, you cannot complete your goals. Finally, almost everyone does the same exercises and eats the same foods.

The difference between those that win and those that lose is how they do it. Therefore, use the mind-to-muscle connection when performing exercises and focus on form. The only reps that count are the ones you do correctly.

Finally, use fitness calculators to do the math that provides you with the numbers you need for success. For example, you can measure your workout and diet in calories. Do you know how many calories to lose a pound of stomach fat or gain muscle? How can you get there if you don’t know what it takes?

Therefore, learn from Phil Heath, a student of bodybuilding, and take your fitness journey to the next level. Also, use science and math to build muscle or burn stomach fat. You can do it by doing the right thing. What do you think? Finally, please share your response in the comments so others can benefit from your experience.

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