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
Leg Extension
SETS REPS
4 12–15
4
Leg Press 4 15
Single-leg
Extension 3–4 15–20
per leg
Lying Leg Curl* 4–5 12–15
Stiff-leg
Deadlift* 4–5 12–15
LEG EXTENSION
“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
3
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, 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.”
Standing
Calf Raise*
3
20–25
3
*Not pictured.
**Resting 30 seconds between sets,
per FST-7 protocol.
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