12-Week Phil Heath Workout Routine for Ultimate Growth w/PDF

If you want to put on mass and build a solid and sizeable physique, you can try seven times Mr. Olympia champion Phil Health workout routine.

Phil Heath used to follow a high-volume resistance workout routine to build a brawny, defined, and toned physique.

I’ve collected Phil’s workouts from various sources, including his YouTube channel, and crafted a program that can help you grow strength and size and build a defined and muscular physique.

This routine is highly inspired by the Phil Heath workout routine, not the exact replica. I’ve also made some changes in his routine so that many enthusiasts can try Phil’s routine. You can also make some changes based on your fitness level and goal.

Phil Heath Workout Philosophy

  • High Volume: Phil’s workout routine involves performing multiple exercises per muscle group to stimulate muscle growth.
  • Progressive Overload: He focused on constantly increasing the weight or intensity of his workouts to challenge his muscles and promote growth.
  • Exercise Variation: He performs a wide range of exercises to target different muscle groups. Integrating a variety of exercises makes his workout exciting and helps him achieve better results.
  • Fascial Stretch Training(FST 7): It involves performing seven sets with little rest between them. FST 7 is an intense rep-set method that requires a great deal of muscular strength and endurance. You can try as long as it doesn’t burn you out. FST 7 is optional; you can follow a simple rep-set approach.
  • Dedicated Cardio Day: Heath dedicates one entire session to cardio, which he performs at the end of the week. Aerobic training builds endurance and helps him perform better during weight training.
  • Nutrition: Phil Heath followed a strict nutrition plan, focusing on the right balance of macronutrients (protein, carbs, fats) to support muscle growth and recovery.

12-Week Phil Heath Training Routine for Maximum Mass

Phil Heath Training Routine
Phil Heath Instagram
  • Suggested Program Duration: 12 Weeks
  • Split Type: Upper/Lower and Muscle Group
  • Sessions/week: 5 to 6 days a week
  • Duration/session: 90-120 minutes
  • Program Goal: Build a Jacked and Defined Physique
  • Target Gender: Men
  • Workout Difficulty: Advanced

Phase One – Week 1 to 4

  • Monday – Lower Body
  • Tuesday – Push Workout (Chest and Triceps)
  • Wednesday – OFF
  • Thursday – Pull Workout (Back and Biceps)
  • Friday – Delts and Trapezius
  • Saturday – Low-Impact Aerobic Workout and Abs
  • Sunday – OFF

Monday – Lower Body

Leg Extension3-410-12
Lying Leg Curl3-410-12
Smith Machine Back Squat3-48-10
Seated Leg Curl3-410-12
Vertical Leg Press3-410-12
Romanian Deadlift3-46-8
Barbell Lunges3-46-8
Hack SquatFST 76-8
Calf Raise3-415-20

Tuesday – Push Workout (Chest and Triceps)

Incline Dumbbell Press410-12
Incline Dumbbell Flyes410-12
Hammer Strength Chest Press310-12
Pec Deck Chest FlyFST 78-10
Rope/Bar Pushdown310-12
Parallel Bars Dips310-12
Close-Grip Barbell Bench Press310-12
Lying French PressFST 78-10
Phil Heath Training Routine

Thursday – Pull Workout (Back and Biceps)

T-Bar Row410-12
Underhand Barbell Row410-12
Unilateral Dumbbell Row310-12
Straight Arm Pulldown78-10
EZ-bar Bicep Curl310-12
Dumbbell Hammer Curl310-12
Concentration Curl310-12
Preacher Curl78-10

Friday – Delts and Trapezius

Smith Machine Military Press310-12
Dumbbell Front Raise310-12
Upright Rows410-12
Dumbbell Lateral Raise410-12
Dumbbell Shrugs310-12
Barbell Shrugs78-10

Saturday – Low-Impact Cardio and Abs

Perform some of the following exercises for 30-45 minutes.

  • Treadmill
  • Elliptical Cross Trainer
  • Stationary Bike
  • Battle Rope
  • Stairmaster

Abs Workout (Perform as many sets and reps as possible)

  • Crunches
  • Leg Raises
  • Plank
  • Ab Wheel Rollout

Phase Two – Week 5 to 8

  • Monday – Lower Body
  • Tuesday – Chest, Delts, and Triceps
  • Wednesday – OFF
  • Thursday – Back and Biceps
  • Friday – Delts and Abs
  • Saturday – Low-Impact Aerobic Workout
  • Sunday – OFF

Monday – Legs and Glutes

Leg Extension48-10
Smith Machine Squat48-10
Walking Lunge48-10
Hack SquatFST 720
Lying Leg Curl48-12
Stiff-leg Deadlift48-10
Seated Leg CurlFST 710-12

Tuesday – Chest, Delts, and Triceps

Machine Fly + Seated Machine Press (Superset)48-12
Incline Machine Chest PressFST 78-10
Bench Supported Cable Flyes28-12
Lateral Raise + Front Raises (Superset)48-10
V Bar/Rope Pushdown48-10
Phil Heath Workout Schedule

Thursday – Back and Biceps

Medium Grip Lat Pulldown410-12
Bent-over Barbell Row410-12
One-arm DB Row310/arm
Narrow Grip Lat Pulldown310-12
Seated Cable Row410-12
Incline DB Curl38-12
Barbell Curl310-12
Wrist Extension310-12

Friday – Delts and Abs

Smith Machine Military Press310-12
Dumbbell Front Raise310-12
Dumbbell Lateral Raise410-12
Rear Delt Fly410-12
Dumbbell Shrugs310-12
Supported Knee Raise3Till Failure
Tuck Up Crunches3Till Failure
Kneeling Cable Crunches3Till Failure

Saturday – Low-Impact Cardio

Perform some of the following exercises for 30-45 minutes.

  • Treadmill
  • Elliptical Cross Trainer
  • Stationary Bike
  • Battle Rope
  • Stairmaster

Phase Three – Week 9 to 12

  • Monday – Lower Body
  • Tuesday – Chest
  • Wednesday – Cardio
  • Thursday – Back
  • Friday – Arms
  • Saturday – Shoulder
  • Sunday – OFF

Monday – Lower Body

Phil equally focuses on each muscle group. That’s why he sometimes trains his hamstrings before quads to maximize the rear thigh development.

Source: Phil Heath’s 1-Hour Muscle-Building Leg Training

Lying Leg Curl310-12
Seated Leg Curl310-12
Stiff Leg Deadlift36-8
Leg Extension310-12
Vertical Leg Press310-12
Diagonal Leg Press310-12
Single-leg Horizontal Leg Press310-12
Hack Squat310-12
Standing Calf Raises310-12
Seated Calf Raises310-12

Tuesday – Chest

Flat Barbell Bench Press4-58-12
Incline Barbell Bench Press4-58-12
Flat Machine Chest Press3-48-12
One-arm Incline Hammer Press3-48/arm
Seated Pec Deck Fly4-510-12
Phil Heath Training Program

Wednesday – Cardio and Core

Perform some of the following exercises:

  • Treadmill
  • Elliptical Cross Trainer
  • Stationary Bike
  • Battle Rope
  • Stairmaster

Core Workout (Perform as many sets and reps as possible)

  • Oblique Crunches
  • Leg Raises
  • Side Knee Raises
  • Plank
  • Ab Wheel Rollout

Thursday – Back

Bent Over Barbell Row310-12
Reverse-grip Barbell row (warm-up)18-10
Reverse-grip Row (working sets)28-10
One-arm Dumbbell Row38-12
Cable Lat Pull-down (FST 7)710

Friday – Arms

Triceps Rope Push-Down312-1560-sec
Incline Two-dumbbell Extension312-1560-sec
One-arm Cable Extension310-1260-sec
Machine/Bench Dip312-1545-sec
Alternating Dumbbell Curl35/arm60-sec
Concentration Curl310-1260-sec
Spider Curl310-1260-sec
EZ-bar Curl310-1260-sec

Saturday – Shoulder

Seated Machine Overhead Press8-1032-min
Smith Machine Military Press8-1032-min
Dumbbell Lateral Raise (Drop Set)20, 25, 12, 1032-min
Machine Lying Rear-Delt Raise12-1532-min
Cable Face Pull12-1532-min
Dumbbell Front Raise10-1232-min

Download The Phil Heath Workout Routine PDF

Who Can Follow Phil Heath Training Program?

Phil Heath used to follow an advanced training program that requires a high fitness level and exercise experience. Anyone who wants to build a thick, muscular, and sizeable physique can follow his routine. However, it requires decent nutrition, ample sleep and recovery, and proper care.

It also requires knowledge about exercise science and nutrition so you can use this program effectively and achieve your desired physique without hurting yourself.

This program isn’t for normal gym-goers, beginners, or people with health issues.

Note: You can make some changes to this program based on your fitness level and goal. For example, reduce the number of exercises, reps, or sets or replace those exercises which are difficult to perform.

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Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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