HEATH’S
TRAINING
SPLIT
DAY 1 Shoulders, biceps
DAY 2 Legs: quads (a.m.);
hamstrings, calves (p.m.)
DAY 3 Back
DAY 4 Chest, triceps
DAY 5 Off
DAY 6 Cycle repeats
Training Notes:
The above split is a generic
template off which Heath will
base his training. When he’s
focusing specifically on leg
development, as he’s done the
previous two years, he often
trains legs twice a week.
Heath’s training split is subject
to change as he gets closer
to the Olympia.
HEATH’S LEG
WORKOUT
EXERCISE
SETS REPS
Leg Extension 4 12–15
Plate-loaded
Squat 4 15–20
Leg Press 4 15
Machine Hack
Squat* 7** 15
Quads
LEG EXTENSION
Mr. O says: “At the
beginning of the workout,
leg extensions serve the
purpose of warming up the
quads and knees and also
pre-exhausting the quads
before doing the big
squatting and leg-press
movements.”
was runner-up to Heath. Granted,
we can all agree that he was a
fairly distant second place, but
he’s nonetheless nipping at the
champ’s heels.
Heath plans to fend off Big Ramy
the same way he fended off Shawn
Rhoden and Kai Greene—his
previous two “rivals,” if we can
call them that. With hard work.
Exhibit A is the leg workout you see
on these pages, a routine
composed of basic movements,
Single-leg
Extension
3–4
15–20
per leg
Hamstrings + Calves
ample volume, high-quality
contractions, and high intensity.
A routine Heath believes will give
him the edge
on any leg pose on the Olympia
stage, even when compared
side by side to Big Ramy.
“I’m going to give people a
show,” he says. “I’m going to keep
it interesting. I’ve been making
consistent improvements in my
physique for years, and that doesn’t
stop now.”
Lying Leg Curl* 4–5 12–15
Single-leg Curl 4–5 12–15
per leg
Stiff-leg
Deadlift* 4–5 12–15
Seated
Calf Raise 3 20–25
Standing
Calf Raise* 3 20–25
45-degree
Sled Calf Raise* 3 20–25
*Not pictured.
**Resting 30 seconds between sets,
per FST-7 protocol.
FEBRUARY 2018 | FLEX
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