The Phil Heath Back Workout | The Ultimate Guide!

Are you curious about the Phil Heath back workout?

Do you want to know Phil Heath trains his back for size and strength?

Then you’ve come to the right place.

In this comprehensive guide, I will teach you how to use the Phil Heath back workout ton take your physique to the next level!

Introduction

Part 1: Phil Heath Back Workout #1
Part 2: Phil Heath Back Workout #2
Part 3: Phil Heath Back Workout #3

Phil Heath is one of the greatest bodybuilders of all time, and it’s easy to see why.

He has an incredible physique, with massive 3-D delts and ripped six-pack abs. However, his back is on a completely different level!

So how does Phil Heath train his back? Is it a secret training routine, or is he just gifted for building a massive upper back?

Phil Heath trains his back one day per week using high-volume bodybuilding style workouts. He performs 5-6 exercises per workout, including different types of pulldowns and rows.

Phil Heath almost never performs heavy barbell exercises in his back workouts, like t-bar rows and deadlifts.

Instead, he likes to focus on “mind-muscle connection” exercises where he can really feel his lats contracting.

Here is one of Phil Heath’s high-volume back workouts that you can try. Check it out:

Phil Heath Back Workout #1

Exercise #1: Pull ups (neutral grip), 4 sets of 8-12 reps
Exercise #2: Reverse pec dec, 4 sets of 8-12 reps
Exercise #3: Smith machine row, 4 sets of 8-12 reps
Exercise #4: One-arm machine row, 4 sets of 8-12 reps
Exercise #5: Machine pulldown, 4 sets of 8-12 reps

Here is the training video:

Talk about an intense workout!

Phil Heath performs a total of 5 exercises for his upper back, including pulldowns, rows, and the reverse pec dec machine.

Technically the rear delts aren’t part of the shoulders. However, Phil Heath knows how important they are for giving the shoulders the capped 3-D look, so he adds some extra work for them on his back day.

Many legendary bodybuilders like Dorian Yates also trained their rear delts on their back day, so Phil is in good company!

Here is another one of Phil Heath’s high-volume back workouts that you can try. Check it out:

Phil Heath Back Workout #2

Exercise #1: Pull ups (wide / overhand grip), 4 sets of 8-12 reps
Exercise #2: Barbell bent over row, 4 sets of 8-12 reps
Exercise #3: Reverse grip barbell row, 4 sets of 8-12 reps
Exercise #4: One-arm dumbbell row, 4 sets of 8-12 reps
Exercise #5: Dual-arm cable pulldown, 4 sets of 8-12 reps

Here is the training video:

Talk about an intense workout!

Phil Heath performs a total of 5 exercises for his upper back, including pull ups, pulldowns, and different types of rows.

As usual, Phil Heath trains for the pump with moderately heavy weights.

He was already the Mr. Olympia champion when he performed this workout, so his goal was to maintain his position as the top bodybuilder without pushing things too hard.

Here is another one of Phil Heath’s high-volume back workouts that you can try. Check it out:

Phil Heath Back Workout #3

Exercise #1: Machine pulldown (wide / overhand grip), 4 sets of 8-12 reps
Exercise #2: Reverse grip barbell row, 4 sets of 8-12 reps
Exercise #3: One-arm dumbbell row, 4 sets of 8-12 reps
Exercise #4: Machine pulldown (neutral grip), 4 sets of 8-12 reps
Exercise #5: Seated cable row (V-handle), 4 sets of 8-12 reps
Exercise #6: Dual-handle lat pulldown, 4 sets of 8-12 reps

Here is the training video:

Talk about an intense workout! Phil Heath performs a total of 6 exercises for his upper back.

“I went at a really fast pace today. I did 6-7 different exercises in under an hour.”

He performs some interesting movements during this workout, such as the supinated grip barbell row.

Phil works with the legendary bodybuilding coach Hany Rambod, so it’s no surprise to see this movement in his workouts.

Hany Rambod really likes the supinated grip row because it lets you target the lower lats better than the overhand grip.

“I wanted to get some good volume for my back. I did a lot of different exercises and a lot of different movements, including some different machines for sure.”

During the workout, Phil does a great job of outlining his goals when he trains.

Unlike a lot of bodybuilders, Phil isn’t very concerned about how much weight he is lifting.

Instead, his primary goal is to keep constant time under tension on his target muscle groups.

“I’m really just trying to work on constant tension. A lot of people have very many questions as to how I train.

Usually my goal is to keep constant tension on the muscle. I believe more muscle activation builds more muscle mass.”

This is great advice – especially for older, more advanced bodybuilders who are worried about getting injured.

Conclusion | The Phil Heath Back Workout!

Phil Heath has one of the best upper backs in bodybuilding history, and it’s easy to see why.

He trains his back once per week using high-volume bodybuilding style workouts. He also focuses on getting intense contractions in his lats, and using constant time under tension on every exercise.

If you are looking for a new routine to shock your back into growth, then let it be the Phil Heath back workout. It may be just what you need to take your training to the next level!

Before you go, check out my other world-class articles:

Trust me – you won’t find this cutting-edge information anywhere else!

“I like the color red because it’s a fire. And I see myself as always being on fire.”

Thank you for reading and I wish you the best of luck on your strength training journey!

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