Phil Heath's Mr. Olympia Training Prep

Week Schedule

Sunday: Quads, Hamstrings and Calves
Extensions     4 sets     8-12 reps
Front Squats     4 sets     10-12 reps
Leg Presses     3 sets     10-12 reps
Hack Squats     7 sets     5-7 reps
Stiff-Legged Deadlifts     4 sets     10-12 reps
Lying Leg Curls     4 sets     10-12 reps
Seated Leg Curls
[Dagger]     7 sets     5-7 reps
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

Monday: Chest
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
Dips     3 sets     12 reps

Tuesday: Back
Wide-Grip Pull-Ups     3 sets     10 reps
Power-Grip Chin-Ups     3 sets     10 reps
T-Bar Rows     4 sets     10-12 reps
Bent-Over Rows
(Underhand Grip)     4 sets     10-12 reps
One-Arm Dumbbell Rows     3 sets     10-12 reps
Straight-Arm Pulldowns
with Rope Attachment     7 sets     12 reps

Wednesday: Quads (am)
Extensions     4 sets     8-12 reps
Front Squats     4 sets     10-12 reps
Leg Presses     3 sets     10-12 reps
Hack Squats     7 sets     5-7 reps

Wednesday: Hamstrings and Calves (pm)
Stiff-Legged Deadlifts     4 sets     10-12 reps
Lying Leg Curls     4 sets     10-12 reps
Seated Leg Curls
[Dagger]     7 sets     5-7 reps
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

Thursday: Shoulders
Dumbbell Military Presses     4 sets     6-8 reps
Dumbbell Front Raises     4 sets     6-8 reps
Upright Rows     4 sets     6-8 reps
Dumbbell Lateral Raises     7 sets     6-8 reps
Dumbbell Shrugs     3-4 sets     6-8 reps
Barbell Shrugs     3-4 sets     6-8 reps
Bent-Over Dumbbell Raises     4 sets     6-8 reps
Reverse Pec Decks     7 sets     10-12 reps

Friday: Back
Wide-Grip Pull-Ups     3 sets     10 reps
Power-Grip Chin-Ups     3 sets     10 reps
T-Bar Rows     4 sets     10-12 reps
Bent-Over Rows
(Underhand Grip)     4 sets     10-12 reps
One-Arm Dumbbell Rows     3 sets     10-12 reps
Straight-Arm Pulldowns
with Rope Attachment     7 sets     12 reps

Saturday: Chest and Arms
Dumbbell Incline Presses     4 sets     10-12 reps
Hammer-Strength Bench Presses     3 sets     10-12 reps
Pec Decks     7 sets     10-12 reps
Close-Grip Bench Presses     3 sets     10-12 reps
Lying Triceps Extensions     7 sets     10-12 reps
Standing EZ-Bar Curls     3 sets     10-12 reps
Hammer Curls     3 sets     10-12 reps
Concentration Curls     3 sets     10-12 reps

*Phil follows a 7-day routine with no complete rest days scheduled. When absolutely necessary, he will take the odd day off in order to let his muscles heal and ensure continuous improvements are made. 

Try some of the workouts. You may have a lagging body part(s) that you wanna bring up & you may see something for you. Or you just wanna train like Phil Heath.