Bodybuilding.com - Mike O'Hearn's Power Bodybuilding_ the 12-Week Program

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

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Y3T Trainer Blood and Guts Trainer NFL Combine Trainer Power Bodybuilding Training Overview Nutrition Overview

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.

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Supplementation Motivation Overview

by Mike O'Hearn

Back Workout Leg Workout

STEP 1: Back | Legs | Chest STEP 2: Nutrition | Supplementation | Motivation

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BodySpace Activity HannaG updated her weight from 140 Lbs. to 138 Lbs., a loss of 2 Lbs. in 65 days. MartyMote created a new blog entry "2013 Transformation - Days 62 & 63" pat99 updated his body fat from 15% to 13%, a loss of 2% in 246 days.

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Chest Workout Hellraiser Training 365 Circuit Trainer JNLs On The Go Trainer

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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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 PM Cardio/Abs: 30 min Jogging-Treadmill

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:

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STEP 1: Back | Legs | Chest STEP 2: Nutrition | Supplementation | Motivation

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ABOUT THE AUTHOR

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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.

Body Stats ht: 6'0" wt: 194 lbs

Dec 13, 2011 2:15pm | report Rep Power: 10

shqson shall i increase weight every next set?

Body Stats

Dec 24, 2011 12:11pm | report

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 Rep Power: 10


Dec 11, 2012 6:29am | report

Andrey1178

Rep Power: 10

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

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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

Body Stats ht: 5'11" wt: 204 lbs bf: 24.0%

Rep Power: 3426

churst08

Rep Power: 10

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

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

trainerwebby

Rep Power: 1144

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

pattdogg what'd you say about starting strength then? Squatting heavy 3x a week. Jan 25, 2012 2:39am | report

Body Stats ht: 5'9" wt: 156.2 lbs bf: 10.0%

Rep Power: 222263

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

Newton87

Rep Power: 10

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

L3GGY

Rep Power: 10

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


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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

Rep Power: 10

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

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

NewBuild1

Rep Power: 10

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

Kamil1820

Rep Power: 10

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.



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

jheger09 you guys are probably doing it wrong...

Body Stats

Mar 5, 2012 2:09pm | report

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

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Eskibo Body Stats

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.

ht: 5'9" wt: 181 lbs

Rep Power: 10 Aug 9, 2012 10:43am | report

NewBuild1

Rep Power: 10

Body Stats

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!

ht: 5'10" wt: 184 lbs bf: 7.0%

Jan 13, 2013 1:32am | report

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:)..... Rep Power: 10



L3GGY Body Stats

Im not following this workout though I agree with the principles. Loving the enthusiasm mate, good luck out there! :D Rep Power: 10

ht: 5'10" wt: 146 lbs bf: 12.0%

Sep 15, 2012 10:47am | report

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

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Bodybuilding.com - Mike O'Hearn's Power Bodybuilding_ the 12-Week Program

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