Phil Heath’s Full Weekly Workout Routine – Build Maximum Muscle Mass

You’ll need access to free weights, cables, and machines to complete this routine. If training at home, modify with resistance bands and bodyweight alternatives—but results may vary.

You’ll start noticing strength and muscle tone within 4–6 weeks if you train consistently and eat a high-protein diet. Real muscle mass increases show after 8–12 weeks.

You can train to failure on the last set of some isolation exercises. For compound lifts, stop 1–2 reps short of failure to avoid overtraining and maintain form.

Stick to lean protein sources like chicken, eggs, and fish. Add complex carbs like oats and sweet potatoes. Don’t skip healthy fats—nuts and olive oil are great. Stay hydrated and eat every 3–4 hours.

Yes, but keep it balanced. Too much cardio can affect recovery. You can add 2–3 light cardio sessions if fat loss is a goal—use them as low-intensity steady state (LISS) workouts.

Supplements help, but they’re not mandatory. A solid diet is your foundation. Use whey protein for recovery, creatine for strength, and a multivitamin for nutrient coverage. Always consult with a professional if you’re new to supplements.