One of the fastest rising bodybuilding stars in the history of the sport, Phil has gone on an amazing winning streak to
actually win the Mr Olympia title. This takes hard work and dedication and a strict diet off-season and contest time!
Let's take a closer look at his off-season bulking diet to help him pack on his extraordinary size!
Meal 1 - 12 oz chicken, 1 cup egg whites, 1 cup cream of rice
Meal 2 - 12 oz ground beef, 2 cups white rice
Meal 3 - 12 oz beef tenderloin, 8 oz whole wheat pasta
Meal 4 - 6-8 oz beef tenderloin, 10 oz white potato
Meal 5 - 12 oz chicken, green salad
Meal 6 - 12 oz ground beef, green salad
Phil has never been known for any special training programs or superior strength, but under his current coach and
nutritionist he utilizes a super-set, drop-set approach called FST-7. It helps truly burn out the muscle during training.
Phil is quite a narrow bodybuilder but he makes up for it through certain muscle groups such as his chest and triceps!
Dumbbell Incline Presses - 4 sets, 6-8 repetitions
Dumbbell Incline Flys - 4 sets, 6-8 repetitions
Hammer Strength Bench Presses - 3 sets, 6-8 repetitions
Seated Pec Deck - 7 sets, 6-8 repetitions
Pushdowns with Rope - 3 sets, 12 repetitions
Dips - 3 sets, 12 repetitions
Close-Grip Bench Presses - 3 sets, 6-8 repetitions
Lying Triceps Extensions - 7 sets, 6-8 repetitions