{"id":19376,"date":"2023-10-05T16:08:05","date_gmt":"2023-10-05T20:08:05","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=19376"},"modified":"2023-10-05T16:08:10","modified_gmt":"2023-10-05T20:08:10","slug":"12-week-phil-heath-workout-routine-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/12-week-phil-heath-workout-routine-with-pdf","title":{"rendered":"12-Week Phil Heath Workout Routine for Ultimate Growth w\/PDF"},"content":{"rendered":"\n<p>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.<\/p>\n\n\n\n<p>Phil Heath used to follow a high-volume resistance workout routine to build a brawny, defined, and toned physique.<\/p>\n\n\n\n<p>I&#8217;ve collected Phil&#8217;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.<\/p>\n\n\n\n<p>This routine is highly inspired by the Phil Heath workout routine, not the exact replica. I&#8217;ve also made some changes in his routine so that many enthusiasts can try Phil&#8217;s routine. You can also make some changes based on your fitness level and goal.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Phil Heath Workout Philosophy <\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>High Volume: <\/strong>Phil&#8217;s workout routine involves performing multiple exercises per muscle group to <a href=\"https:\/\/thefitnessphantom.com\/6-week-hypertrophy-program-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"13869\" rel=\"noreferrer noopener\">stimulate muscle growth<\/a>.<\/li>\n\n\n\n<li>P<strong>rogressive Overload: <\/strong>He focused on constantly increasing the weight or intensity of his workouts to challenge his muscles and promote growth.<\/li>\n\n\n\n<li><strong>Exercise Variation: <\/strong>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.<\/li>\n\n\n\n<li><strong>Fascial Stretch Training(FST 7)<\/strong>: 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\u2019t burn you out. FST 7 is optional; you can follow a simple rep-set approach.<\/li>\n\n\n\n<li><strong>Dedicated Cardio Day:<\/strong> 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.<\/li>\n\n\n\n<li><strong>Nutrition:<\/strong> Phil Heath followed a strict nutrition plan, focusing on the right balance of macronutrients (protein, carbs, fats) to support muscle growth and recovery.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>12-Week Phil Heath Training Routine for Maximum Mass<\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><a href=\"https:\/\/www.instagram.com\/philheath\/\" target=\"_blank\" rel=\"noreferrer noopener\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Phil-Heath-Training.jpg\" alt=\"Phil Heath Training Routine\" class=\"wp-image-19421\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Phil-Heath-Training.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Phil-Heath-Training-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Phil-Heath-Training-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/a><figcaption class=\"wp-element-caption\">Phil Heath Instagram<\/figcaption><\/figure>\n<\/div>\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Suggested Program Duration:&nbsp;<\/strong>12 Weeks<\/li>\n\n\n\n<li><strong>Split Type:<\/strong>&nbsp;Upper\/Lower and <a href=\"https:\/\/thefitnessphantom.com\/6-day-muscle-group-workout-schedule\" data-type=\"post\" data-id=\"10663\" target=\"_blank\" rel=\"noreferrer noopener\">Muscle Group<\/a><\/li>\n\n\n\n<li><strong>Sessions\/week:<\/strong>&nbsp;5 to 6 days a week<\/li>\n\n\n\n<li><strong>Duration\/session:<\/strong>&nbsp;90-120 minutes<\/li>\n\n\n\n<li><strong>Program Goal<\/strong>: Build a Jacked and Defined Physique<\/li>\n\n\n\n<li><strong>Target Gender:<\/strong>&nbsp;Men<\/li>\n\n\n\n<li><strong>Workout Difficulty:<\/strong>&nbsp;Advanced<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\">Phase One &#8211; Week 1 to 4<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monday <\/strong>&#8211; Lower Body<\/li>\n\n\n\n<li><strong>Tuesday <\/strong>&#8211; Push Workout (Chest and Triceps)<\/li>\n\n\n\n<li><strong>Wednesday <\/strong>&#8211; OFF<\/li>\n\n\n\n<li><strong>Thursday <\/strong>&#8211; Pull Workout (Back and Biceps)<\/li>\n\n\n\n<li><strong>Friday <\/strong>&#8211; Delts and Trapezius <\/li>\n\n\n\n<li><strong>Saturday <\/strong>&#8211; Low-Impact Aerobic Workout and Abs<\/li>\n\n\n\n<li><strong>Sunday <\/strong>&#8211; OFF<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Phil Heath&#039;s Ultimate 37 Sets Leg Workout for a Killer Leg Day\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/jyCvn4bZdUY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday &#8211; Lower Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-pale-ocean-gradient-background has-background\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Leg Extension<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Lying Leg Curl<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Smith Machine Back Squat<\/td><td>3-4<\/td><td>8-10<\/td><\/tr><tr><td>Seated Leg Curl<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Vertical Leg Press<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Romanian Deadlift<\/td><td>3-4<\/td><td>6-8<\/td><\/tr><tr><td>Barbell Lunges<\/td><td>3-4<\/td><td>6-8<\/td><\/tr><tr><td>Hack Squat<\/td><td>FST 7<\/td><td>6-8<\/td><\/tr><tr><td>Calf Raise<\/td><td>3-4<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tuesday &#8211; Push Workout (Chest and Triceps)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-pale-ocean-gradient-background has-background\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Incline Dumbbell Press<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Incline Dumbbell Flyes<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Hammer Strength Chest Press<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Pec Deck Chest Fly<\/td><td>FST 7<\/td><td>8-10<\/td><\/tr><tr><td>Rope\/Bar Pushdown<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Parallel Bars Dips<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Close-Grip Barbell Bench Press<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Lying French Press<\/td><td>FST 7<\/td><td>8-10<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Phil Heath Training Routine<br><\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday &#8211; Pull Workout (Back and Biceps)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-pale-ocean-gradient-background has-background\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Pull-ups<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Chin-ups<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>T-Bar Row<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Underhand Barbell Row<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Unilateral Dumbbell Row<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Straight Arm Pulldown<\/td><td>7<\/td><td>8-10<\/td><\/tr><tr><td>EZ-bar Bicep Curl<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Dumbbell Hammer Curl<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Concentration Curl<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Preacher Curl<\/td><td>7<\/td><td>8-10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday &#8211; Delts and Trapezius <\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-pale-ocean-gradient-background has-background\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Smith Machine Military Press<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Dumbbell Front Raise<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Upright Rows<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Dumbbell Lateral Raise<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Dumbbell Shrugs<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Barbell Shrugs<\/td><td>7<\/td><td>8-10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Saturday &#8211; Low-Impact Cardio and Abs<\/strong><\/h4>\n\n\n\n<p>Perform some of the following exercises for 30-45 minutes.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Treadmill<\/li>\n\n\n\n<li>Elliptical Cross Trainer<\/li>\n\n\n\n<li>Stationary Bike<\/li>\n\n\n\n<li>Battle Rope<\/li>\n\n\n\n<li>Stairmaster<\/li>\n<\/ul>\n\n\n\n<p>Abs Workout (Perform as many sets and reps as possible)<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Crunches<\/li>\n\n\n\n<li>Leg Raises<\/li>\n\n\n\n<li>Plank<\/li>\n\n\n\n<li>Ab Wheel Rollout<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\">Phase Two &#8211; Week 5 to 8<\/h3>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Phil Heath - CHEST, DELTS,TRIS\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/m7sFAZcsx0c?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monday <\/strong>&#8211; Lower Body<\/li>\n\n\n\n<li><strong>Tuesday <\/strong>&#8211; Chest, Delts, and Triceps<\/li>\n\n\n\n<li><strong>Wednesday <\/strong>&#8211; OFF<\/li>\n\n\n\n<li><strong>Thursday <\/strong>&#8211; Back and Biceps<\/li>\n\n\n\n<li><strong>Friday <\/strong>&#8211; Delts and Abs<\/li>\n\n\n\n<li><strong>Saturday <\/strong>&#8211; Low-Impact Aerobic Workout<\/li>\n\n\n\n<li><strong>Sunday <\/strong>&#8211; OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday &#8211; Legs and Glutes<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-pale-ocean-gradient-background has-background\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Leg Extension<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Smith Machine Squat<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Walking Lunge<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Hack Squat<\/td><td>FST 7<\/td><td>20<\/td><\/tr><tr><td>Lying Leg Curl<\/td><td>4<\/td><td>8-12<\/td><\/tr><tr><td>Stiff-leg Deadlift<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Seated Leg Curl<\/td><td>FST 7<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tuesday &#8211; Chest, Delts, and Triceps<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-pale-ocean-gradient-background has-background\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Machine Fly + Seated Machine Press (Superset)<\/td><td>4<\/td><td>8-12<\/td><\/tr><tr><td>Incline Machine Chest Press<\/td><td>FST 7<\/td><td>8-10<\/td><\/tr><tr><td>Bench Supported Cable Flyes<\/td><td>2<\/td><td>8-12<\/td><\/tr><tr><td>Lateral Raise + Front Raises (Superset)<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>V Bar\/Rope Pushdown<\/td><td>4<\/td><td>8-10<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Phil Heath Workout Schedule<br><\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday \u2013 Back and Biceps<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-pale-ocean-gradient-background has-background\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Medium Grip Lat Pulldown<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Bent-over Barbell Row<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>One-arm DB Row<\/td><td>3<\/td><td>10\/arm<\/td><\/tr><tr><td>Narrow Grip Lat Pulldown<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Incline DB Curl<\/td><td>3<\/td><td>8-12<\/td><\/tr><tr><td>Barbell Curl<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/forearm-barbell-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"11680\" rel=\"noreferrer noopener\"><strong>Wrist Extension<\/strong><\/a><\/td><td>3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday \u2013 Delts and Abs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-pale-ocean-gradient-background has-background\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Smith Machine Military Press<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Dumbbell Front Raise<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Dumbbell Lateral Raise<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Rear Delt Fly<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Dumbbell Shrugs<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Supported Knee Raise<\/td><td>3<\/td><td>Till Failure<\/td><\/tr><tr><td>Tuck Up Crunches<\/td><td>3<\/td><td>Till Failure<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/cable-machine-abs-workout\" target=\"_blank\" data-type=\"post\" data-id=\"3037\" rel=\"noreferrer noopener\">Kneeling Cable Crunches<\/a><\/td><td>3<\/td><td>Till Failure<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Saturday \u2013 Low-Impact Cardio<\/strong><\/h4>\n\n\n\n<p>Perform some of the following exercises for 30-45 minutes.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Treadmill<\/li>\n\n\n\n<li>Elliptical Cross Trainer<\/li>\n\n\n\n<li>Stationary Bike<\/li>\n\n\n\n<li>Battle Rope<\/li>\n\n\n\n<li>Stairmaster<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\">Phase Three &#8211; Week 9 to 12<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monday <\/strong>&#8211; Lower Body<\/li>\n\n\n\n<li><strong>Tuesday <\/strong>&#8211; Chest<\/li>\n\n\n\n<li><strong>Wednesday <\/strong>&#8211; Cardio<\/li>\n\n\n\n<li><strong>Thursday <\/strong>&#8211; Back<\/li>\n\n\n\n<li><strong>Friday <\/strong>&#8211; Arms<\/li>\n\n\n\n<li><strong>Saturday <\/strong>&#8211; Shoulder<\/li>\n\n\n\n<li><strong>Sunday <\/strong>&#8211; OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday &#8211; Lower Body<\/strong><\/h4>\n\n\n\n<p>Phil equally focuses on each muscle group. That&#8217;s why he sometimes trains his hamstrings before quads to maximize the rear thigh development.<\/p>\n\n\n\n<p><strong>Source:<\/strong> <a href=\"https:\/\/youtu.be\/0s_KhXA2Qx8\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/0s_KhXA2Qx8\" target=\"_blank\" rel=\"noreferrer noopener\">Phil Heath&#8217;s 1-Hour Muscle-Building Leg Training<\/a><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-pale-ocean-gradient-background has-background\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Lying Leg Curl<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Seated Leg Curl<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Stiff Leg Deadlift<\/td><td>3<\/td><td>6-8<\/td><\/tr><tr><td>Leg Extension<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Vertical Leg Press<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Diagonal Leg Press<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Single-leg Horizontal Leg Press<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Hack Squat<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Standing Calf Raises<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Seated Calf Raises<\/td><td>3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tuesday \u2013 Chest<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-pale-ocean-gradient-background has-background\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Flat Barbell Bench Press<\/td><td>4-5<\/td><td>8-12<\/td><\/tr><tr><td>Incline Barbell Bench Press<\/td><td>4-5<\/td><td>8-12<\/td><\/tr><tr><td>Flat Machine Chest Press<\/td><td>3-4<\/td><td>8-12<\/td><\/tr><tr><td>One-arm Incline Hammer Press<\/td><td>3-4<\/td><td>8\/arm<\/td><\/tr><tr><td>Seated Pec Deck Fly<\/td><td>4-5<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Phil Heath Training Program<br><\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday \u2013 Cardio and Core<\/strong><\/h4>\n\n\n\n<p>Perform some of the following exercises:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Treadmill<\/li>\n\n\n\n<li>Elliptical Cross Trainer<\/li>\n\n\n\n<li>Stationary Bike<\/li>\n\n\n\n<li>Battle Rope<\/li>\n\n\n\n<li>Stairmaster<\/li>\n<\/ul>\n\n\n\n<p>Core Workout (Perform as many sets and reps as possible)<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Oblique Crunches<\/li>\n\n\n\n<li>Leg Raises<\/li>\n\n\n\n<li>Side Knee Raises<\/li>\n\n\n\n<li>Plank<\/li>\n\n\n\n<li>Ab Wheel Rollout<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday &#8211; Back<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-pale-ocean-gradient-background has-background\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Pull-ups<\/td><td>3<\/td><td>8-10<\/td><\/tr><tr><td>Bent Over Barbell Row<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Reverse-grip Barbell row (warm-up)<\/td><td>1<\/td><td>8-10<\/td><\/tr><tr><td>Reverse-grip Row (working sets)<\/td><td>2<\/td><td>8-10<\/td><\/tr><tr><td>One-arm Dumbbell Row<\/td><td>3<\/td><td>8-12<\/td><\/tr><tr><td>Cable Lat Pull-down (FST 7)<\/td><td>7<\/td><td>10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday \u2013 Arms<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-pale-ocean-gradient-background has-background\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Triceps Rope Push-Down<\/td><td>3<\/td><td>12-15<\/td><td>60-sec<\/td><\/tr><tr><td>Incline Two-dumbbell Extension<\/td><td>3<\/td><td>12-15<\/td><td>60-sec<\/td><\/tr><tr><td>One-arm Cable Extension<\/td><td>3<\/td><td>10-12<\/td><td>60-sec<\/td><\/tr><tr><td>Machine\/Bench Dip<\/td><td>3<\/td><td>12-15<\/td><td>45-sec<\/td><\/tr><tr><td>Alternating Dumbbell Curl<\/td><td>3<\/td><td>5\/arm<\/td><td>60-sec<\/td><\/tr><tr><td>Concentration Curl<\/td><td>3<\/td><td>10-12<\/td><td>60-sec<\/td><\/tr><tr><td>Spider Curl<\/td><td>3<\/td><td>10-12<\/td><td>60-sec<\/td><\/tr><tr><td>EZ-bar Curl<\/td><td>3<\/td><td>10-12<\/td><td>60-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Saturday \u2013 Shoulder<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-pale-ocean-gradient-background has-background\"><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Seated Machine Overhead Press<\/td><td>8-10<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Smith Machine Military Press<\/td><td>8-10<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Dumbbell Lateral Raise (Drop Set)<\/td><td>20, 25, 12, 10<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Machine Lying Rear-Delt Raise<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Cable Face Pull<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Dumbbell Front Raise<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The Phil Heath Workout Routine PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-ca2dd5ea-6099-430d-a9f5-fff7f3ce472e\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/12-Week-Phil-Heath-Workout-Plan.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">12-Week-Phil-Heath-Workout-Plan<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/12-Week-Phil-Heath-Workout-Plan.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-ca2dd5ea-6099-430d-a9f5-fff7f3ce472e\" download>Download<\/a><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Who Can Follow Phil Heath Training Program?<\/strong><\/h2>\n\n\n\n<p>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. <\/p>\n\n\n\n<p>It also requires knowledge about exercise science and nutrition so you can use this program effectively and achieve your desired physique without hurting yourself.<\/p>\n\n\n\n<p>This program isn&#8217;t for normal gym-goers, beginners, or people with health issues.<\/p>\n\n\n\n<p><strong>Note:<\/strong> 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.<\/p>\n\n\n\n<p><strong>Related Workout Programs:<\/strong><\/p>\n\n\n<div class=\"gb-container gb-container-93804fef\">\n<div class=\"gb-container gb-container-41d5fae4\">\n<div class=\"gb-grid-wrapper gb-grid-wrapper-0ae09ec6\">\n<div class=\"gb-grid-column gb-grid-column-c8f784ba\"><div class=\"gb-container gb-container-c8f784ba\">\n\n<figure class=\"gb-block-image gb-block-image-825d3689\"><img decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-825d3689\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Dorian-Yates-Workout-Routine.jpg\" alt=\"Dorian Yates Workout Routine\" title=\"Dorian Yates Workout Routine\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Dorian-Yates-Workout-Routine.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Dorian-Yates-Workout-Routine-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Dorian-Yates-Workout-Routine-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-f9be7799 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/12-week-dorian-yates-workout-routine-with-pdf\" data-type=\"post\" data-id=\"18163\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>12 Week Dorian Yates Workout Routine PDF<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-7fe046f2\"><div class=\"gb-container gb-container-7fe046f2\">\n\n<figure class=\"gb-block-image gb-block-image-3eea3a28\"><img decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-3eea3a28\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Workout-Routine-for-Massive-Back.jpg\" alt=\"Workout Routine for Massive Back\" title=\"Workout Routine for Massive Back\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Workout-Routine-for-Massive-Back.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Workout-Routine-for-Massive-Back-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Workout-Routine-for-Massive-Back-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-da104e4d gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/12-week-back-workout-routine-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>12-Week Back Workout Routine for Maximum Mass<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-03aed39a\"><div class=\"gb-container gb-container-03aed39a\">\n\n<figure class=\"gb-block-image gb-block-image-100589b9\"><img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-100589b9\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/09\/10-Week-Best-Chest-Workout-Routine.jpg\" alt=\"\" title=\"10 Week Best Chest Workout Routine\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/09\/10-Week-Best-Chest-Workout-Routine.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/09\/10-Week-Best-Chest-Workout-Routine-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/09\/10-Week-Best-Chest-Workout-Routine-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\"><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-11e75682 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/10-week-chest-workout-routine-with-pdf\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/10-week-chest-workout-routine-with-pdf\" rel=\"noreferrer noopener\"><strong>10-Week Chest Workout Routine for Strength and Size\u00a0<\/strong><\/a><\/p>\n\n<\/div><\/div>\n<\/div>\n<\/div>\n<\/div>\n\n<div class=\"gb-container gb-container-8720baf1\">\n<div class=\"gb-container gb-container-057c8828\">\n<div class=\"gb-grid-wrapper gb-grid-wrapper-ca346ee5\">\n<div class=\"gb-grid-column gb-grid-column-55fe4928\"><div class=\"gb-container gb-container-55fe4928\">\n\n<figure class=\"gb-block-image gb-block-image-8023deff\"><img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-8023deff\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/12-Week-Arms-Workout-Routine.jpg\" alt=\"12 Week Arms Workout Routine Overview\" title=\"12 Week Arms Workout Routine\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/12-Week-Arms-Workout-Routine.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/12-Week-Arms-Workout-Routine-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/12-Week-Arms-Workout-Routine-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-9315c509 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/12-week-arms-workout-routine-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>12-Week Biceps and Triceps Workout for Bigger Arms<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-0faf8d94\"><div class=\"gb-container gb-container-0faf8d94\">\n\n<figure class=\"gb-block-image gb-block-image-ac1ad023\"><img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-ac1ad023\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/12-Week-Shoulder-Workout-Program.jpg\" alt=\"12 Week Shoulder Workout Program\" title=\"12 Week Shoulder Workout Program\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/12-Week-Shoulder-Workout-Program.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/12-Week-Shoulder-Workout-Program-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/12-Week-Shoulder-Workout-Program-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-04e1bcc2 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/12-week-shoulder-workout-program-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>12-Week Shoulder Workout Program for Defined Delts<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-7d6bfb2c\"><div class=\"gb-container gb-container-7d6bfb2c\">\n\n<figure class=\"gb-block-image gb-block-image-12cde561\"><img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-12cde561\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/04\/Leg-Workout-Routine.jpg\" alt=\"Leg Workout Routine\" title=\"Leg Workout Routine\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/04\/Leg-Workout-Routine.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/04\/Leg-Workout-Routine-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/04\/Leg-Workout-Routine-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-6ad8b0b7 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/12-week-leg-workout-routine-for-men-and-women-w-pdf\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/12-week-leg-workout-routine-for-men-and-women-w-pdf\" rel=\"noreferrer noopener\"><strong>12-Week Leg Workout Routine for Ultimate Growth<\/strong><\/a><\/p>\n\n<\/div><\/div>\n<\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>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&#8217;ve collected Phil&#8217;s workouts from various sources, including his YouTube channel, &#8230; <a title=\"12-Week Phil Heath Workout Routine for Ultimate Growth w\/PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/12-week-phil-heath-workout-routine-with-pdf\" aria-label=\"Read more about 12-Week Phil Heath Workout Routine for Ultimate Growth w\/PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":19420,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[488,256],"tags":[374,489,381],"class_list":["post-19376","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodybuilders-routine","category-free-workout-plans","tag-muscle-building","tag-phil-heath","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/19376","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=19376"}],"version-history":[{"count":30,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/19376\/revisions"}],"predecessor-version":[{"id":19423,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/19376\/revisions\/19423"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/19420"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=19376"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=19376"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=19376"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}