Phil Health Workout Routine Biceps, Triceps, & Chest

Having the best workout like Phil Health workout routine is all you need for bigger body muscles.

In fact, Phil Health is one of the most famous bodybuilders in the fitness industry. He has won several Mr. Olympia contests.

He challenged Kai Greene due to his big body that was geared to a realistic workout routine.

Phil Health workout routine was amazing and anyone who can follow that workout routine may make it to the next level.

Even if not become among the top best Mr. Olympia, but can be a good personal trainer and be feature on various channels.

This is one of the ways many bodybuilders make money in the fitness industry. 

Therefore, it is important to look in detail at exactly what Phil Health did to build aesthetically pleasing body symmetry and proportionality (Phil Health workout routine).

But before that let’s know his top secrets in building his big muscles.

Phil Health Fitness Secrets

In every successful person, there must be a scenario behind it.

Therefore, Phil, the top secret on how he builds big muscles are that Phil believed in “the hard way the only way” His workout routine included a comprehensive workout.

He performed a complex workout that targets most of his muscles.

Performing resistance training was his favorite tip that he uses to bulge his muscles following a muscle endurance workout to maintain the built muscles during the workout.

Good enough, he performed pre-exercise warm-ups and stretches and also post-exercise.

With this, he could able to avoid workout injuries during his workout as he enables the muscles to get ready for hardcore training and feel relaxed after a workout.

I know most gym-goers don’t do warm-ups and stretches before and after their workout.

His workouts were approximately 2 hours which was cheered by his personal trainer Hany Rambod

The meal is key for building bigger muscles when utilized very well.

So, Phil takes complex carbs, high calories, optimal protein, and healthy fats. He also uses pre-workout supplements and post-workout supplements to boost his nutrient intake.

In fact, he had a well-developed meal plan. He could eat 30 to 45 minutes before workout and immediately after workouts

In addition, Phil Health had two days resting without going to the gym.

He could utilize this time to have a hike with his fiancée and family or friends.

Phil Heath Workout Routine

In every workout, Phil Health begins with warm-ups and stretches. His workout routine is amazing and result-oriented. Below is the workout program for a week.

  1. Phil Health Leg work out on Monday

Leg workout is very important for every bodybuilder as it helps in gaining good body proportionality.

Therefore, Phil begins his week by performing a leg workout on Monday. Here is how Phil performs leg workouts.

As mentioned earlier, Phil Health starts with warm-ups and then proceeds to a complex leg workout that targets all his leg muscles.

Therefore, he performs squats, hamstrings, and calve raises.

Monday Phil Health Leg workout Schedules

a). Squats

Phil Health performs deadlift squats, hack squats, and front squats for effective enlargement of his leg muscles.

Deadlift squats

Phil performs a deadlift squat in which he loads enough weight on the barbell to void injuries and performs a standard deadlift squat for 4 sets ranging from 8 to 10 reps each.

He also takes 30 to 90 seconds of rest between sets for effective results.

Hack squat, he performs  5 to 7 sets with 10 to 12 reps while with front squats, Health performs  4 sets, 10 to 15 reps having 30-60 seconds rest between sets.

        b). Leg curls

Phil Health performs lying leg curls on smith’s machine for another 4 sets with 8 t0 10 reps.

Importantly, he pauses when he fully extends his legs for a greater muscle bulge.

He also performs seated leg curls on the same smith machine. With seated leg curls, Phil performs another 7 sets with 8 to 15 reps each.

The sets are more in seated leg curls since it is more powerful and effective. Remember, he also rests for 30 to 90 seconds before performing other sets.

      c). Leg press

With leg press, Health performs 4 sets with 10 to 20 reps for each set. This builds bigger leg muscles.

       d). Calf raises

Phil Health loved calf raises since they improve muscle endurance. Therefore, he performs both seated and standing calf raises.

With seated calf raise, he performs  5 to 7 sets with 10 to 15 reps.

He takes a break for 60 to 90 seconds and performs standing calf raises for 4 sets, 15 to 20 reps for effective results.

      e). Leg extension

Phil health also performs leg extension on Monday, in which he performs 4 sets with 10 to 15 reps.

  1. Phil Health Chest workout and triceps workout on Tuesday

After a perfect leg workout on Monday, the next day which is Tuesday, Phil performs a chest workout and arms workout focusing on triceps muscles.

On Tuesday, he performs comprehensive chest workouts and triceps workouts that target his upper chest and lower chest muscles.

          a). Chest workout

Phil Health performs incline dumbbell presses for 4 sets of 10 to 15 reps.

He also performs  Hammer Bench press loaded with enough weight for 3 to 4 sets, 10 to 12 reps. Phil performs another Pec-Decks for 7 sets, 10 to 15 reps each.

Phil Health workout

He also loved the Incline dumbbell fly,  therefore, he performs 4 sets 10 to 12 reps

        b). Phil Health Triceps workout

After chest workout, Phil procedure to triceps workout in which, he performs dips that target most body muscles including the chest, triceps, and shoulder. He performs 3 sets, 10 to 15 reps in dips.

He then performs triceps pushdown for 3 to 4 sets for 10 to 15 reps each set.

On the same Tuesday, he performs Close-Grip Bench Press for 3 to 4 sets, 10-15 reps that target his triceps muscles.

He also performs triceps extensions for another 5 to 7 sets with 10 to 15 reps.

  1. Phil Health on Wednesday (REST DAY)

On every Wednesday, Phil Health could have a rest to allow the muscle to recover.

Actually, it is very important to have a rest after every two to three days of consecutive workouts. This enables you to void overtraining and enables your body to feel at ease and recover fast.

It also enables effective protein synthesis and a healthy metabolic process.

  1. Phil Health Back workout and Biceps Workout on THURSDAY 

Working out all your body muscles in a week is very important for any bodybuilder and athlete. Therefore, Phil Health on Thursday, he performs the following:

            a). Back workout for V shape

Phil performs back workout to get his V-shape back muscles.

 With back workout, he performs wide-grip pull-ups for 3 to 4 sets with 10 to 12 reps for each set and takes 30 to 90 seconds rest between sets.

He also performs  T-bar rows for another 4 sets, 10 reps each. Power-grip chin-ups for 3 sets, 10-12 reps.

He also performs bend over rows for another 4 sets,  10 to 12 reps each.

Phil targets his back muscles by performing one-arm dumbbell row and straight arm pull-downs for 3 sets, 12 reps, and 5 to7 sets, 10-12 reps respectively.

This enabled him to build V-shaped back muscles.

         b). Phil’s Biceps workout

For a bigger biceps mass, Health performed a complex biceps workout that includes standing EZ-bar curls for 3 to 4 sets with 10 to 12 reps, Hammer curls for  3 to 4 sets for 10 to 12 reps each and concentration curls for another 3 to 4 sets with 10 to 12 reps each.

He also performs preacher curls for 5 to 7 sets with 8 to 12 reps each.

Phil Health workout

With this comprehensive biceps workout routine, Phil Health builds bigger biceps muscles that were aesthetically pleasing to most audiences on stage during his competition for Mr. Olympia contest.

In fact, he has big biceps muscles like Ronnie Coleman biceps.

  1. Phil Heath Shoulder workout  and Traps FRIDAY

Health performs shoulder workout and includes traps. He performs military press for 4 sets with 10 to 12 reps.

He again performs dumbbell front raise for 4 sets, 10 to 15 reps each. For smart shoulder, he also performs upright rows for 4 sets, 10-12 reps.

In addition, Phil performs dumbbell lateral raises for 5 to 7 sets, with 10 to 15 reps and both dumbbell shrugs and barbell shrugs for 4 sets, 12 reps for each shrug.

Thus, he builds a bigger shoulder like Kai Greene’s shoulder.

  1. Cardio Exercise

Cardio exercise or aerobic exercise plays a major role in the health and fitness industry.

It helps in core strengthening, improves coordination and balancing.

Generally, it improves the whole cardiovascular system and prevents problems associated with artery functions.

Therefore, Phil Health when it reaches every Saturday, he goes for aerobic exercise to boost his overall health.

  1. On Sunday Phil Health have his second rest of the week(Sunday Rest)

Phil Health allows his body to recover and on this day he could go and pray with his family and friends.


Type of Exercise  and day Sets Reps per set depending on the workout
DAY 1: Leg work out

Complex Squats, Hamstrings and Calve raises

3 to 4       10-15
DAY 2: Chest and Triceps workout

Different types of chest and triceps exercise

Discussed above

3 to 4        10-15
DAY 3: Resting day RESTING        RESTING
DAY 4: Back workout and Biceps Workout

Complex back training and biceps workouts

3 to 4        10-15
DAY 5: Shoulder workout  and Traps

Complex shoulder and trap workout discussed above

3 to 4       10-15
DAY 6: Cardio or Aerobic exercise  Cardio Cardio

Phil Health Diet  

Eating appropriate food before a workout and after a workout is very important for any bodybuilder and athlete.

In fact, meals are important for better living.

In Phil Health workout routine, he supports it with optimum nutrients intake and ensures that he consume 400 grams of protein per day, in which he could boost it with whey protein.

He eats complex carbohydrates and ensures that he take up to 600 grams of carbs every day. Phil also aims at a higher calorie intake of up to 5000 calories per day.

He also focuses on eating healthy fats and omega-3 fatty acids or fish. However, his calorie intake may vary depending on the bulking season and off-season.

During the day, he eats each 2 to 2.5 hours. In the wake of checking the entirety of his dinners.

He would have an everyday caloric estimation of around 6400 kcal, which is a little lower before the finish of his prep stage.

These incorporate, for instance, 340 grams of cooked chicken, hamburger, minced turkey meat or white fish.

These are his primary wellsprings of protein with the exception of egg whites.

He expends an aggregate of roughly 500 grams of protein daily.

Phil prescribes different genuine muscle heads to expend at any rate 3 grams of protein for every kilogram of their weight. Undoubtedly, he prefer tilapia.

He further pointed out that he prefers tilapia since it has a low mercury content. Before the finish of his challenge prep, the fish is nearly his lone wellspring of protein.

A measure of 230-340 grams of meat toward the finish of prep stage implies a great deal of tilapia.

He also uses pre-workout supplements and steroids.

Last Remark

Phil Health workout routine was very realistic as he performs comprehensive workouts targeting most of his body muscles.

He also performs resistance training followed by muscle endurance exercises.

Furthermore, He optimizes his nutrient intake and takes two days to rest to allow muscle recovery.