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

• 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

Exercise	Sets	Reps
Leg Extension	3-4	10-12
Lying Leg Curl	3-4	10-12
Smith Machine Back Squat	3-4	8-10
Seated Leg Curl	3-4	10-12
Vertical Leg Press	3-4	10-12
Romanian Deadlift	3-4	6-8
Barbell Lunges	3-4	6-8
Hack Squat	FST 7	6-8
Calf Raise	3-4	15-20

Tuesday – Push Workout (Chest and Triceps)

Exercise	Sets	Reps
Incline Dumbbell Press	4	10-12
Incline Dumbbell Flyes	4	10-12
Hammer Strength Chest Press	3	10-12
Pec Deck Chest Fly	FST 7	8-10
Rope/Bar Pushdown	3	10-12
Parallel Bars Dips	3	10-12
Close-Grip Barbell Bench Press	3	10-12
Lying French Press	FST 7	8-10

Thursday – Pull Workout (Back and Biceps)

Exercise	Sets	Reps
Pull-ups	3	10-12
Chin-ups	3	10-12
T-Bar Row	4	10-12
Underhand Barbell Row	4	10-12
Unilateral Dumbbell Row	3	10-12
Straight Arm Pulldown	7	8-10
EZ-bar Bicep Curl	3	10-12
Dumbbell Hammer Curl	3	10-12
Concentration Curl	3	10-12
Preacher Curl	7	8-10

Friday – Delts and Trapezius

Exercise	Sets	Reps
Smith Machine Military Press	3	10-12
Dumbbell Front Raise	3	10-12
Upright Rows	4	10-12
Dumbbell Lateral Raise	4	10-12
Dumbbell Shrugs	3	10-12
Barbell Shrugs	7	8-10

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

Exercise	Sets	Reps
Leg Extension	4	8-10
Smith Machine Squat	4	8-10
Walking Lunge	4	8-10
Hack Squat	FST 7	20
Lying Leg Curl	4	8-12
Stiff-leg Deadlift	4	8-10
Seated Leg Curl	FST 7	10-12

Tuesday – Chest, Delts, and Triceps

Exercise	Sets	Reps
Machine Fly + Seated Machine Press (Superset)	4	8-12
Incline Machine Chest Press	FST 7	8-10
Bench Supported Cable Flyes	2	8-12
Lateral Raise + Front Raises (Superset)	4	8-10
V Bar/Rope Pushdown	4	8-10

Thursday – Back and Biceps

Exercise	Sets	Reps
Medium Grip Lat Pulldown	4	10-12
Bent-over Barbell Row	4	10-12
One-arm DB Row	3	10/arm
Narrow Grip Lat Pulldown	3	10-12
Seated Cable Row	4	10-12
Incline DB Curl	3	8-12
Barbell Curl	3	10-12
Wrist Extension	3	10-12

Friday – Delts and Abs

Exercise	Sets	Reps
Smith Machine Military Press	3	10-12
Dumbbell Front Raise	3	10-12
Dumbbell Lateral Raise	4	10-12
Rear Delt Fly	4	10-12
Dumbbell Shrugs	3	10-12
Supported Knee Raise	3	Till Failure
Tuck Up Crunches	3	Till Failure
Kneeling Cable Crunches	3	Till 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

Exercise	Sets	Reps
Lying Leg Curl	3	10-12
Seated Leg Curl	3	10-12
Stiff Leg Deadlift	3	6-8
Leg Extension	3	10-12
Vertical Leg Press	3	10-12
Diagonal Leg Press	3	10-12
Single-leg Horizontal Leg Press	3	10-12
Hack Squat	3	10-12
Standing Calf Raises	3	10-12
Seated Calf Raises	3	10-12

Tuesday – Chest

Exercise	Sets	Reps
Flat Barbell Bench Press	4-5	8-12
Incline Barbell Bench Press	4-5	8-12
Flat Machine Chest Press	3-4	8-12
One-arm Incline Hammer Press	3-4	8/arm
Seated Pec Deck Fly	4-5	10-12

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

Exercise	Sets	Reps
Pull-ups	3	8-10
Bent Over Barbell Row	3	10-12
Reverse-grip Barbell row (warm-up)	1	8-10
Reverse-grip Row (working sets)	2	8-10
One-arm Dumbbell Row	3	8-12
Cable Lat Pull-down (FST 7)	7	10

Friday – Arms

Exercise	Sets	Reps	Rest
Triceps Rope Push-Down	3	12-15	60-sec
Incline Two-dumbbell Extension	3	12-15	60-sec
One-arm Cable Extension	3	10-12	60-sec
Machine/Bench Dip	3	12-15	45-sec
Alternating Dumbbell Curl	3	5/arm	60-sec
Concentration Curl	3	10-12	60-sec
Spider Curl	3	10-12	60-sec
EZ-bar Curl	3	10-12	60-sec

Saturday – Shoulder

Exercise	Reps	Sets	Rest
Seated Machine Overhead Press	8-10	3	2-min
Smith Machine Military Press	8-10	3	2-min
Dumbbell Lateral Raise (Drop Set)	20, 25, 12, 10	3	2-min
Machine Lying Rear-Delt Raise	12-15	3	2-min
Cable Face Pull	12-15	3	2-min
Dumbbell Front Raise	10-12	3	2-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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