Mr. Olympia Phil Heath's High Frequency Leg Workout

Leading up to the 2012 Mr. Olympia Phil Health was determined to beef up his lower body with high frequency training. He dedicated 2 days per week to legs, using 3 total sessions.

Workout Summary

Build Muscle
Single Muscle Group
Intermediate
6 weeks
2
90-120 minutes
Barbell, Machines
Male & Female

Workout Description

In order to attack the strength of his competitors and showcase his most complete package ever on stage, Phil Heath decided to work his legs twice a week leading up to the 2012 Mr. Olympia.

He used the following weekly training split:

  • Day 1 - Quads, Hamstrings & Calves
  • Day 2 - Chest
  • Day 3 - Back
  • Day 4 - Quads (am), Hamstrings & Calves (pm)
  • Day 5 - Shoulders
  • Day 6 - Back
  • Day 7 - Chest & Arms

This is his first leg workout of the week which focuses on mass-building with more compound leg exercises.

Day 1
Quads, Hamstrings & Calves
Exercise Sets Reps
Leg Extensions 4 8-12
Front Squat 4 10-12
Leg Press 3 10-12
Hack Squats 7 5-7
Stiff Leg Deadlifts 4 10-12
Leg Curl 4 10-12
Seated Leg Curl (Dagger) 7 5-7
Standing Calf Raise 4 15-20
Leg Press Calf Raise 4 15-20
Seated Calf Raise 7 12-15

Phil Heath

On Wednesdays, Phil splits up his training to allow for maximum focus and detail. Hitting the Quads in the mornings and hamstrings and calves in the evenings, he is able to bring out each muscle in his legs to wow the judges once he hits the stage.

Day 4
Quads - AM
Exercise Sets Reps
Leg Extensions 4 8-12
Front Squat 4 10-12
Leg Press 3 10-12
Hack Squats 7 5-7
Hamstrings & Calves - PM
Exercise Sets Reps
Stiff Leg Deadlifts 4 10-12
Leg Curls 4 10-12
Seated Leg Curl 7 5-7
Standing Calf Raise 4 15-20
Leg Press Calf Raise 4 15-20
Seated Calf Raise 7 12-15

1 Comment+ Post Comment

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Posted Sun, 06/01/2014 - 03:12
Fransisco Rueda

Will this make me build hugee legs?