Phillip Jerrod Heath (born December 18, 1979) is an American IFBB professional bodybuilder. He is a seven-time Mr. Olympia winner, having won the competition every year from 2011 to 2017. His latest victory tied him with Arnold Schwarzenegger for the joint-second number of all-time Mr. Olympia wins, behind Ronnie Coleman and Lee Haney, who are joint-first with eight wins each. His physique is considered one of the best and most well-balanced bodybuilding physiques of all time.

Early Life

Phil Heath is one of the greatest and most accomplished bodybuilders of all time. “The Gift,” as he is also known as, has won 7 Mr. Olympia titles in his career. However, things were not always easy for this phenomenal athlete, as he had to endure a tough childhood. This experience resulted in giving Heath an undeniable drive for success, which he used in his career.

Phil Heath was born in 1979, in the town of Seattle, Washington. His parents were constantly working to provide for their family, so oftentimes Heath was left alone. So due to this, he was forced to learn at an early age how to take care of himself. He quickly learned how to cook his own food, while maintaining his training for basketball. This hard work is what set him up for a life of success.

Early Bodybuilding Career

Phil Heath would take part in his first bodybuilding competition, in 2003 at age 24. He would go on to win The Rocky Mountain Northern Physique Committee championship at 192lbs, earning his nickname of “The Gift.” This propelled Heath’s confidence through the roof, as he would try to repeat his success a second time at the same event. However, he would be unsuccessful in this endeavor, scoring second place instead.

At this point, Heath was looking for more victories, and to clean the taste of second place out of his mouth. Following a renewed effort in the training room, he would attend the NPC Colorado State Show. Here, he would earn the title of Mr. Colorado, and in turn, get sponsorships. This victory is what ultimately led him to turn his attention to earning his pro card.

Pro Bodybuilding Career

In 2005, Heath was weighing around 215lb and decided to compete for his IFBB Pro-Card. He entered the NPC USA Championships, where he was successful in this endeavor. At this point, Phil started competing at a pro-level, beginning with the Colorado Pro where he again earned first place.

Subsequently, Heath gained the confidence to try his hand at the Arnold Classic. While he was not successful in winning, he earned a very respectable 5th place. This demonstrated to the bodybuilding community that there was new blood in town, and they needed to remember the name, Phil Heath.

Heath would then bounce back from this performance, by winning the IFBB Iron Man competition. After this victory, he would give the Arnold Classic another shot. This attempt would see Heath capture the 2nd place spot, resulting in a burst of motivation, unlike anything he had demonstrated before.

Mr. Olympia Run

In 2008, after his appearance at the Arnold Classic, Phil Heath would turn his focus to the Mr. Olympia competition. He would not be a huge success at first, although he would do very well. His first showing would see him land a surprising 3rd place. However, in the following year, Heath would drop to 5th place.

At the age of 32, in 2011, Phil Heath would win his first Mr. Olympia championship. This would be his first of a seven-year streak of the defend his title of Mr. Olympia. In between holding his title from 2011-2017, Heath also won the Sheru Classic in 2011 and 2012. Additionally, he would win the Arnold Classic Europe in 2013.

Accomplishments and Championships

• 2003 Northern Colorado State, Novice, Light-Heavyweight 1st and overall
• 2003 NPC Colorado State, Light-Heavyweight, 1st
• 2004 NPC Colorado State, Heavyweight, 1st and Overall
• 2005 NPC Junior Nationals, HeavyWeight, 1st and Overall
• 2005 NPC USA Championships, HeavyWeight, 1st and Overall
• 2006 Colorado Pro Championships, 1st
• 2006 New York Pro Championship, 1st
• 2007 Arnold Classic, 5th
• 2008 IFBB Iron Man, 1st
• 2008 Arnold Classic, 2nd
• 2008 Mr. Olympia, 3rd
• 2009 Mr. Olympia, 5th
• 2010 Arnold Classic, 2nd
• 2010 Mr. Olympia, 2nd
• 2011 Mr. Olympia, 1st
• 2011 Sheru Classic, 1st
• 2012 Mr. Olympia, 1st
• 2012 Sheru Classic, 1st
• 2013 Mr. Olympia, 1st
• 2013 Arnold Classic Europe, 1st
• 2014 Mr. Olympia, 1st
• 2015 Mr. Olympia, 1st
• 2016 Mr. Olympia, 1st
• 2017 Mr. Olympia, 1st
• 2018 Mr. Olympia, 2nd
• 2020 Mr. Olympia, 3rd

Training Regimine

Day One (Legs)

• Lying Leg Curls – 4sets/8-10 reps
• Stiff-Leg Deadlifts – 4 sets/8-10 reps
• Seated Leg Curls – 7 sets/10-12 reps
• Standing Calf Raises – 4 sets/15-20 reps
• Leg Press Calf Raises – 4 sets/20 reps
• Seated Calf Raises – 7 sets/15 reps
• Extensions – 4 sets/10-12 reps
• Front Squats – 4 sets/10-12 reps
• Leg Presses – 3 sets/12 reps
• Hack Squats – 7 sets/7 reps

Day Two (Chest and Triceps)

• Dumbbell Incline Presses – 4 sets/10-12 reps
• Dumbbell Incline Flyes – 4 sets/10-12 reps
• Hammer Strength Bench Presses – 3 sets/10-12 reps
• Pec Decks – 7 sets/10-12 reps
• Pushdowns of Rope Attachment – 3 sets/10-12 reps
• Dips – 3 sets/10-12 reps
• Close-Grip Bench Presses – 3 sets/10-12 reps
• Lying Triceps Extensions – 7 sets/10-12 reps

Day Three (Rest day)

Day Four  (Back and Biceps)

• Wide-Grip Pull-Ups – 3 sets/10-12 reps
• Power-Grip Chin-Ups – 3 sets/10-12 reps
• T-bar Rows – 4 sets/12 reps
• Bent-Over Rows – 4 sets/12 reps
• One-Arm Dumbbell Rows – 3 sets/12 reps
• Straight-Arm Pull Downs of Rope Attachment – 7 sets/10-12 reps
• Standing EZ-Bar Curls – 3 sets/12 reps
• Hammer Curls 3 sets/12 reps
• Concentration Curls – 3 sets/12 reps
• Hammer Strength Preacher Curls – 7 sets/8-10 reps

Day Five (Shoulders and  Traps)

• Smith Machine Military Presses – 4 sets/10-12 reps
• Dumbbell Front Raises – 4 sets/10-12 reps
• Upright Rows – 4 sets/10-12 reps
• Dumbbell Lateral Raises – 7 sets/10-12 reps
• Dumbbell Shrugs – 4 sets/12 reps
• Barbell Shrugs – 4 sets/12 reps

Diet and Nutrition

Phil Heath typical consumes eight meals a day, to provide him the energy and calories needed for him to train and compete at the highest level. Additionally, he enjoys two protein shakes, along with a multitude of vitamins and supplements. This is typically what his daily diet consists of.

Off-Competition Diet

First Meal

• 12 oz. chicken
• 1 cup of egg whites
• 1 cup of cream of rice

Second Meal

• 12 oz. 94% ground beef
• 2 cups of white rice

Third Meal

• 12 oz. beef tenderloin
• 8 oz. whole-wheat pasta

Fourth Meal (Training)

• Pre-Workout supplement 
• Post-Workout protein shake 

Fifth Meal

• 6-8 oz. beef tenderloin
• 10 oz. white potato

Sixth Meal

• 12 oz. chicken
• 1 cup of spinach

Seventh Meal

• 12 oz. of 94% ground beef
• 1 cup of broccoli

Eighth Meal

• 2 tbsp. of almond butter
• Whey protein isolate

In-Competition Diet

First Meal

• 2.5 cups egg whites
• 1 cup of oatmeal

Second Meal

• 12 oz. white chicken breast
• 1 cup of brown rice
• Steamed vegetables

Third Meal

• 12 oz. beef tenderloin
• Medium sweet potato

Fourth Meal (Training)

• Pre-Workout supplement 
• Post-Workout protein shake 

Fifth Meal

• 12 oz. beef tenderloin
• Medium sweet potato

Sixth Meal

• 12 oz. white chicken breast
• 1 cup brown rice

Seventh Meal

• 12 oz. halibut or tilapia
• Steamed broccoli

Eighth Meal

• 12 oz. halibut or tilapia
• Steamed broccoli