Вы находитесь на странице: 1из 2

PHIL HEATHS NUTRITIONAL PLAN

After finishing first in his maiden Mr Olympia Competition, Phil Heath gives MET-Rx all the inside information on how he prepared for such a chal-
lenge. After sitting out the previous two years in order to gain the proper size and shape to be a threat Phil was able to utilise new training methods
along with advanced sports nutrition provided by MET-Rx. Before competitions I will diet for 12 weeks, which includes six to seven days of cardio
sessions of one to two hours. I consume 375 to 480 grams of protein and 150 to 300 grams of carbs per day, broken down into seven to eight
meals a day. Carb intake will solely depend on muscle fullness and fat loss, as they will be kept fairly low, supplemented with MET-Rx CLA.
TYPICAL DAY:
MEAL 1
2.5 cups egg whites
1 cup of oatmeal
MEAL 2
10 oz. white chicken breast
1 cup of brown rice
Steamed vegetables
MEAL 3
10 oz. beef tenderloin
Medium sweet potato
MEAL 4
MET-Rx Protein Plus
MEAL 5
10 oz. white chicken breast
1 cup brown rice
MEAL 6 & 7
10 oz. halibut or tilapia
Steamed broccoli
MEAL 8
10 oz. beef tenderloin
Steamed broccoli
Phil Heath is a paid endorser of MET-Rx. Phil Heath is a paid endorser of MET-Rx.
PHIL HEATHS
WORKOUT PLAN
PHIL TRAINS MONDAY
THROUGH SATURDAY ON
THE FOLLOWING SCHEDULE:
MONDAY:
TUESDAY:
WEDNESDAY:
THURSDAY:
FRIDAY:
SATURDAY:
BACK, BICEPS, ABS, CALVES
CHEST, TRICEPS, ABS, CALVES
LEGS
CHEST, ABS, CALVES
BACK, HAMSTRINGS
SHOULDERS, TRAPS, ABS
LEGS
FRONT SQUATS 3 SETS X 8-10 REPS*
LEG PRESS 3 SETS X 10 REPS
LEG EXTENSIONS 4 SETS X 10 REPS
HACK SQUATS 3 SETS X 10 REPS
WALKING LUNGES 2 SETS DOWN AND BACK
45-DEGREE LUNGES 2 SETS X 10 REPS
STANDING LEG CURL 3 SETS X 10 REPS
RUSSIAN DEADLIFTS 4 SETS X 10 REPS
LYING-DOWN LEG CURLS 4 SETS X 10 REPS
SEATED LEG CURLS 4 SETS X 10 REPS
HAM N' GLUTE RAISES 5 SETS X 10 REPS
*Front squats give a great appearance to the quad sweep.
TRICEPS
ROPE PUSH-DOWNS 4 SETS X 10 REPS*
SKULL CRUSHERS 4 SETS X 10 REPS
DONKEY KICKBACKS 4 SETS X 10 REPS
DIPS 3-4 SETS TO FAILURE
*Rope push-downs have always been a favorite. The contraction in my outer head is
particularly strong with this movement and its a great way to warm up the elbows for the
rest of the tricep exercises I do.
CHEST
INCLINE DUMBBELL
BENCH PRESS 4 SETS X 10 REPS*
FLAT BENCH PRESS 4 SETS X 10 REPS
DECLINE BENCH PRESS 4 SETS X 10 REPS
FLAT DUMBBELL FLYS 4 SETS X 10 REPS
*Incline dumbbell presses have yielded great results in my upper chest development
and are an ideal movement for competitors to improve their side chest poses.
BICEPS
DB OR BARBELL CURLS 4 SETS X 10 REPS
ONE-ARM PREACHER CURLS 4 SETS X 10 REPS*
INCLINE CURLS 4 SETS X 10 REPS
HAMMER CURLS 4 SETS X 10 REPS
*One-arm preacher curls give me a great contraction and with their full range of move-
ment they can build some amazing fullness as well.
SHOULDERS
BARBELL MILITARY PRESS 3 SETS X 8-10 REPS*
SIDE RAISES 3 SETS X 8-10 REPS
FRONT DB RAISES 3 SETS X 8-10 REPS
REAR DB RAISES 3 SETS X 10 REPS
DB MILITARY PRESS 3 SETS X 12 REPS
UPRIGHT ROWS 3 SETS X 12 REPS
*Barbell military presses have helped me add major mass to my delts.
BACK
PULL-UPS 5-7 SETS TO FAILURE
BENT-OVER ROWS 5 SETS X 8-10 REPS*
LAT PULL-DOWNS 5 SETS X 8-10 REPS
SEATED LOW-ROWS 5 SETS X 10 REPS
HYPEREXTENSIONS 5 SETS X 12 REPS WITH WEIGHT
DEADLIFTS 3 SETS X 8-12 REPS
*Bent-over barbell rows are a tremendous overall mass builder for the back. Its really
no coincidence that two of the best backs in history, Ronnie and Dorian, both made this
movement a staple in their back routines. Given that my back is the one body part I know
I need to bring into balance with the rest of my physique, this is definitely the body part
Ive worked the hardest on all year.
CALF
STANDING CALF RAISES 3 SETS X 14-20 REPS
SEATED CALF 3 SETS X 12-20 REPS
SEATED CALF EXTENSIONS 3 SETS X 12-16 REPS
DONKEY CALF RAISES 3 SETS X 10 REPS*
*I do donkey calf raises because it was what I saw Arnold use and it allows a great
stretch and contraction of the muscle.
IF YOU WANT TO KNOW EXACTLY WHAT PHIL DOES TO LOOK THIS GREAT HERES HIS EXACT TRAINING ROUTINE, SET
FOR SET, REP FOR REP. YOULL ALSO FIND PHILS EXPLANATION OF HIS FAVORITE EXERCISE FOR EACH BODY PART.
Phil Heath is a paid endorser of MET-Rx.