Mike O'Hearn's Power Bodybuilding - The 12-Week Program

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Mike O'Hearn's Power Bodybuilding: The 12-Week Program

The complete Power Bodybuilding program. 12 weeks of superhero training for superhuman results! Want that S across your chest? Train like Mike, to the letter. by Mike O'Hearn
STEP 1: Back | Legs | Chest STEP 2: Nutrition | Supplementation | Motivation
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The workout videos represent examples of what it's like to train Power Bodybuilding-style. (You have watched them all, right?) They demonstrate proper technique with a dose of attitude thrown in for good measure. However, Rome wasn't built in a day, and neither was Superman's body. If you want that big S across your own chest, you must follow my 12-week Power Bodybuilding program to the letter, as outlined below.
Core Lifts: Incline, Squat, Deadlift Weeks 1-4, 70%: 5 sets of 4 reps Weeks 5-8, 80%: 5 sets of 3 reps Weeks 9-12, 90%: 5 sets of 2 reps The reps for the secondary work do not change. Cardio: Weeks 1-4, 30 minutes 4 days/week Weeks 5-8, 45 minutes 5 days/week Weeks 9-12, 1 hour 6 days/week
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27/03/2013 22:29
Monday: Chest
Warm-up: Barbell Incline Bench Press - Medium Grip
1-3 sets, low weight
Working Sets: Barbell Incline Bench Press - Medium Grip
6 sets, 5 reps, max weight
Dumbbell Bench Press
4-5 sets, 10 reps
Incline Dumbbell Flyes
3 sets, 8-10 reps
PM Cardio/Abs: 30 min Jogging-Treadmill
Crunches
Tuesday: Legs
Warm-up: Barbell Squat
Working Sets: Barbell Squat
7 sets, 3 reps, heavy weights
Leg Press
Leg Extensions
Crunches
Wednesday: Shoulders
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Standing Shoulder Press
3 sets, 8 reps
Wide-Grip Upright Barbell Row
3 sets, 8 reps
Standing Dumbbell Upright Row
3 sets, 8 reps
Side Lateral Raise
4 sets, 12 reps
Seated Bent-Over Rear Delt Raise
4 sets, 12 reps
Thursday: Arms
Barbell Curl
3 sets, 8-12 reps
Seated Dumbbell Curl
3 sets, 8-12 reps
Preacher Curl
3 sets, 8-12 reps
Lying Triceps Press
4 sets, 8-12 reps
Triceps Pushdown
4 sets, 8-12 reps
Dumbbell Incline Triceps Extension (shown with cable)
4 sets, 8-12 reps

Crunches
Friday: Back
Warm-up: Barbell Deadlift
Working Sets: Barbell Deadlift
7 sets, 2 reps, heavy weight
One-Arm Dumbbell Row
Wide-Grip Lat Pulldown
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Crunches
Saturday: Off Sunday: Off
Take Power Bodybuilding with you! 12 Week Program Log (PDF 3.4 MB)
Exclusive content from Mike O'Hearn, plus answers to your burning questions in his weekly Q&A. First Name: Last Name: Email Address*: Sex: Male Female
*By giving your email you are consenting to receive promotional emails from Bodybuilding.com. Bodybuilding.com will not give your email address to third parties.
STEP 1: Back | Legs | Chest STEP 2: Nutrition | Supplementation | Motivation
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djwasi
what are the rest times between these sets for this 12 week workout? plz and thanks Article Rated: 10
Rep Power: 10 Dec 2, 2011 3:20am | report
Abudd
if you watch the video(s) he says he likes a rest time of 3-5 mins per set, lol.
Dec 13, 2011 2:15pm | report Rep Power: 10
Body Stats
ht: 6'0" wt: 194 lbs
shqson
shall i increase weight every next set?
Dec 24, 2011 12:11pm | report
Body Stats
ht: 10'0" wt: 154 lbs
Rep Power: 10
humzamiro
watched on a video he said whenever your ready and recovered thats pretty much the rest time..how ever long you need pretty much
Body Stats
ht: 6'0" wt: 167 lbs
Andrey1178
You offer to do the basic heavy exercise three times a week, exercising 5 times. Cardio treninng every day! The person exercising the so-superman or fits tightly on steroids. Natural athlete with a fairly high rate of bench and squat is not in force. After a day of heavy squats should be at least two days rest, just no-load. The whole program is just a joke. Although at first it seemed a grain of truth there. Develop the strength and
Body Stats
ht: 6'1" wt: 203.93 lbs
Rep Power: 10
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27/03/2013 22:29
weight can heavy basic exercises performed 5 * 5, but the muscles grow when you rest. There should be enough days off. Newbie does not survive until the end of the twelfth week. Let's be realistic.
Dec 2, 2011 6:29am | report
Inkelis
Very far from the truth. natty athlete should have no problem here.
Dec 19, 2011 12:55pm | report Rep Power: 3426
Body Stats
ht: 5'11" wt: 204 lbs bf: 24.0%
churst08
this program is awesome! for someone who doesn't give a **** about getting ripped, this works. Its about raw power and strength, not carving exercises. Squats, leg press, dead lift, and bench press are power lifts. If you are serious about getting purely strong and powerful, this is a good start. But if you want to get torn and lean, not exactly the best.
Dec 29, 2011 11:17pm | report
Body Stats
ht: 6'0" wt: 290 lbs bf: 31.0%
Rep Power: 10
Grant73
This is a ****** workout no matter what your goal is. Not enough rest days, too much volume on the arms and shoulders and too much overlap. Why in the hell would you work bis the day before legs.
Rep Power: 46583 Jan 4, 2012 9:27pm | report
Body Stats
ht: 5'8" wt: 163 lbs bf: 11.0%
trainerwebby
I have training with this system test drive last week and full speed this week (counting this as week one). I have minimal residual soreness and using arms day before back makes me focus on pulling to the hip moreso than the chest on rows. All about kinesiology and movement.
Jan 11, 2012 4:49pm | report
Body Stats
ht: 5'5" wt: 212 lbs bf: 24.0%
Rep Power: 1144
pattdogg
what'd you say about starting strength then? Squatting heavy 3x a week.
Jan 25, 2012 2:39am | report Rep Power: 222263
Body Stats
ht: 5'9" wt: 156.2 lbs bf: 10.0%
mgallagher1000
this programs is in no way for newbies.... its for bodybuilders and experienced lifter if you listen to what he says......
Rep Power: 10 Feb 17, 2012 11:55pm | report
Body Stats
ht: 6'2" wt: 187 lbs bf: 7.0%
Newton87
wow! based on your profile pic and the uneducated reply you just posted, you are not very experienced in power lifting or bodybuilding. i have learned the "you must be on roids" statement is only used from unsuccessful would be athletes. maybe its because they don't have the drive or maybe its just a lack of knowledge. i'm not sure the case with you, but you should do a little more research. good luck with your training.
Jul 25, 2012 4:18pm | report
Body Stats
ht: 5'11" wt: 225 lbs
Rep Power: 10
L3GGY
Yes and no. If you look at the program, only 3 of the days focus on the heavy compound power movements, and only the first exercise is done to the super heavy weight. These are also staggered throughout the week to avoid overtraining a bodypart. The shoulders and arms training do not follow this principle either. Although I dont follow this program I do rotate through
Body Stats
ht: 5'10" wt: 146 lbs bf: 12.0%
Rep Power: 10
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27/03/2013 22:29
power movements and lift to failure all the time, and I very rarely get injuries. PS Mike is not on roids!
Sep 15, 2012 10:44am | report
abdulgetfit
For real Athletes, this is a joke. A football player hits hard and benches basically every other day. A track sprinter, kills his legs 5 days a week. Some people make bodybuilders look like softies. Plus some people say this will give you power not shape. Bodybuilding rep range makes mass, strength reps make density(Sculpted). Also high reps engage cardio to burn fat. So, you lose fat and look lean and toned. Not actually toning muscle
Nov 7, 2012 1:06pm | report
Body Stats
ht: 5'11" wt: 163 lbs bf: 20.0%
Rep Power: 10
Kpack74
Andrey, sorry man but you have no idea what you're talking about. On anything.
Jan 9, 2013 10:03am | report Rep Power: 10
Body Stats
ht: 5'10" wt: 176 lbs bf: 10.3%
NewBuild1
OP, no disrespect here, but criticising a guy like Mike O'Hearn is just plain stupid. Have you seen this guy? Strong, shredded, 4x NATURAL Mr. Universe, 7x Fitness Model of the Year with over 500 magazine covers to his name. This guy knows his ****. This isn't just about having the strength or the fitness to complete the workouts, this is about having the mental endurance to push yourself beyond your limits. Please educate yourself before offering critiques of others' workouts that are designed to help those of us who are trying to learn by experimenting with different styles of exercising. Perhaps if you actually tried this workout you might change your mind instead of just writing it off with no substantial evidence to back your claims. Out of curiosity @Grant73, why WOULDN'T you work your biceps the day before your legs?
Jan 13, 2013 1:28am | report
Body Stats
ht: 5'10" wt: 184 lbs bf: 7.0%
Rep Power: 10
Kamil1820
Shouldn't there be a day or two of rest between arms and back, as far as I know you use your biceps when doing back etc... program would be great if not for that stupid mistakes that will bring you no results, same with Ronnie Coleman Get Huge Program etc. Got no results form these whatsoever.
Dec 3, 2011 9:38am | report
Body Stats
ht: 5'10" wt: 160 lbs bf: 14.0%
Rep Power: 10
Grant73
My thought exactly. Why do back the day after bis. Pretty stupid if you ask me.
Jan 4, 2012 9:17pm | report Rep Power: 46583
Body Stats
ht: 5'8" wt: 163 lbs bf: 11.0%
jheger09
you guys are probably doing it wrong...
Mar 5, 2012 2:09pm | report
Body Stats
ht: 5'11" wt: 234 lbs
Rep Power: 10
mizzou24
too many people trying to dis this... how about you try the workout first?? no different than doing bis and back on the same day.. or supersetting a bicep and back workout.. try it out this workout is great.
Rep Power: -1536 Mar 12, 2012 6:41am | report
Body Stats
ht: 5'11" wt: 252 lbs bf: 20.0%
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27/03/2013 22:29
Eskibo
Kamil and Grant - you can work out your biceps every single day the same way as abs. Its how the muscle is designed and you should know this. Im guessing Mike wanted to pop out and slap you for writing that.
Rep Power: 10 Aug 9, 2012 10:43am | report
Body Stats
ht: 5'9" wt: 181 lbs
NewBuild1
Kamil, please understand that these plans are there for you to try in order to experiment and develop your own style. How was your diet whilst trying the Coleman plan? And your intensity? Were you totally strict with it? Also, @mizzou24, you're a beast dude!
Jan 13, 2013 1:32am | report
Body Stats
ht: 5'10" wt: 184 lbs bf: 7.0%
Rep Power: 10
geurgesalas77
idc what ANYONE SAYS im going to do this and when im done and strongeer and bigger then all you guys out there who werent willing to take the challenge ima laugh:).....
Body Stats
ht: 6'5" wt: 210 lbs bf: 13.0%
L3GGY
Im not following this workout though I agree with the principles. Loving the enthusiasm mate, good luck out there! :D
Rep Power: 10 Sep 15, 2012 10:47am | report
Body Stats
ht: 5'10" wt: 146 lbs bf: 12.0%
Nicc85
I love this style of workout, massive weights and badass lifts. This is killing it
Dec 5, 2011 1:13am | report Rep Power: 10
Body Stats
ht: 6'2" wt: 178 lbs bf: 9.0%
Showing 1 - 25 of 119 Comments
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