Contents
Off-Season Weekly Training Split
Flat Bench Press 4 X 10
Decline Bench Press 4 X 10
Flat Dumbell Flyes 4 X 10
Phil Heath Back
Pull-ups 5-7 Failure
Bent over Rows 5 X 8-10
Lat-Pulldowns 5 X 8-10
Seated Low-Rows 5 X 10
Hyperextensions 5 X 12 w/ weight
Deadlifts 3 X 8-12
Phil Heath Biceps
DB or Barbell Curls 4 X 10
Preacher Curls 4 X 10
Incline Curls 4 X 10
Hammer Curls 4 X 10Triceps
Pushdowns 4 X 10
Skull Crushers 4 X 10
Donkey Kickbacks 4 X 10
Dips 3-4 Failure
Phil Heath Shoulders
Barbell Military Press 3 X 8-10
Side Raises 3 X 8-10
Front DB Raises 3 X 8-10
Rear DB Raises 3 X 10
DB Military Press 3 X 12
Upright Rows 3 X 12
Phil Heath Quads/Hamstrings
Back Squats 3 X 8-10
Leg Press 3 X 10
Leg-Extensions 4 X 10
Hack Squats 3 X 10
Walking Lunges 2 Down n’ back
45 degree Lunges 2 X 10 Hamstrings
Standing Leg Curl 3 X 10
Russian Deadlifts 4 X 10
Lying-down Leg Curls 4 X 10
Seated Leg Curls 4 X 10
Ham n’ Glute Raises 5 X 10
Phil Heath Calves
Standing Calve Raises 3 X 14-20
Seated Calve Raises 3 X 12-20
Seated Calve extensions 3 X 12-16
Donkey Calve Raises 3 X 10 (Optional)
Pre-Contest Weekly Training Split
Phil Heath Quads, Hamstrings and Calves
Extensions 4 sets 8-12 reps
Front Squats 4 sets 6-8 reps
Leg Presses 3 sets 6-8 reps
Hack Squats 7 sets 5-7 reps
Phil Heath Hamstrings (6 pm)
Stiff-Leg Deadlifts 4 sets 6-8 reps
Lying Leg Curls 4 sets 6-8 reps
Seated Leg Curls [Dagger] 7 sets 5-7 reps
Phil Heath Calves
Standing Calf Raises 4 sets 15-20 reps
Leg Press Calf Raises 4 sets 15-20 reps
Seated Calf Raises 7 sets 12-15 reps
Phil Heath Chest and Triceps
Dumbell Incline Presses 4 sets 6-8 reps
Dumbell Incline Flyes 4 sets 6-8 reps
Hammer Strength Bench Presses 3 sets 6-8 reps
Pec Decks 7 sets 6-8 reps
Phil Heath Triceps
Pushdowns with Rope Attachment 3 sets 12 reps
Dips 3 sets 12 reps
Close-Grip Bench Presses 3 sets 6-8 reps
Lying Triceps Extensions 7 sets 6-8 reps
Phil Heath Back and Biceps
Wide-Grip Pull-Ups 3 sets 10 reps
Power-Grip Chin-Ups 3 sets 10 reps
T-Bar Rows 4 sets 6-8 reps
Bent-Over Rows (Underhand Grip) 4 sets 6-8 reps
One-Arm Dumbell Rows 3 sets 6-8 reps
Straight-Arm Pull Downs with Rope Attachment 7 sets 12 reps
Phil Heath Biceps
Standing EZ-Bar Curls 3 sets 6-8 reps
Hammer Curls 3 sets 6-8 reps
Concentration Curls 3 sets 6-8 reps
Dumbell Preacher Curls 7 sets 5-7 reps
Phil Heath Shoulders and Traps
Dumbell Military Presses 4 sets 6-8 reps
Dumbell Front Raises 4 sets 6-8 reps
Upright Rows 4 sets 6-8 reps
Dumbell Lateral Raises 7 sets 6-8 reps
Phil Heath Traps
Dumbell Shrugs 3-4 sets 6-8 reps
Barbell Shrugs 3-4 sets 6-8 reps
Phil Heath Rear Delts
Bent-Over Dumbell Raises 4 sets 6-8 reps
Reverse Pec Decks 7 sets 6-8 reps