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.

Main | Nutrition | Supplementation | Motivation | Back | Legs | Chest | Get Started

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.

The Program

Monday: Chest, Cardio, and Abs
Tuesday: Legs, Cardio, and Abs
Wednesday: Shoulders, Cardio, and Abs
Thursday: Arms, Cardio, and Abs
Friday: Back, Cardio, and Abs
Saturday: Off
Sunday: Off

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

Monday: Chest, Cardio, and abs
1

Barbell Incline Bench Press Medium-Grip

1-2 warm-up sets, 6 sets of 5 reps
Barbell Incline Bench Press Medium-Grip Barbell Incline Bench Press Medium-Grip

2

Dumbbell Bench Press

4-5 sets of 10 reps
Dumbbell Bench Press Dumbbell Bench Press

3

Incline Dumbbell Flyes

3 sets of 8-10 reps
Incline Dumbbell Flyes Incline Dumbbell Flyes

PM Cardio and Abs: 30 minutes
4
Jogging-Treadmill Jogging-Treadmill

5
Crunches Crunches

Tuesday: Legs, Cardio, and Abs
1

Barbell Squat

1-3 warm-up sets, 7 sets of 3 reps
Barbell Squat Barbell Squat

2

Leg Press

5 sets of 10 reps
Leg Press Leg Press

3

Leg Extensions

3 sets of 8 reps
Leg Extensions Leg Extensions

PM Cardio and Abs: 30 minutes
4
Jogging-Treadmill Jogging-Treadmill

5
Crunches Crunches

Wednesday: Shoulders, Cardio, and Abs
1
Standing Military Press Standing Military Press

2

Upright Barbell Row

3 sets, 8 reps
Upright Barbell Row Upright Barbell Row

3
Standing Dumbbell Upright Row Standing Dumbbell Upright Row

4

Side Lateral Raise

4 sets, 12 reps
Side Lateral Raise Side Lateral Raise

5
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise

PM Cardio and Abs: 30 minutes
6
Jogging-Treadmill Jogging-Treadmill

7
Crunches Crunches

Thursday: Arms, Cardio, and Abs
1

Barbell Curl

3 sets of 8-12 reps
Barbell Curl Barbell Curl

2

Seated Dumbbell Curl

3 sets of 8-12 reps
Seated Dumbbell Curl Seated Dumbbell Curl

3

Preacher Curl

3 sets of 8-12 reps
Preacher Curl Preacher Curl

4

Lying Triceps Press

4 sets of 8-12 reps
Lying Triceps Press Lying Triceps Press

5

Triceps Pushdown

4 sets of 8-12 reps
Triceps Pushdown Triceps Pushdown

6
Cable Incline Triceps Extension Cable Incline Triceps Extension

PM Cardio and Abs: 30 minutes
7
Jogging-Treadmill Jogging-Treadmill

8
Crunches Crunches

Friday: Back, Cardio, and Abs
1

Barbell Deadlift

1-3 warm-up sets, 7 sets of 2 reps
Barbell Deadlift Barbell Deadlift

2

One-Arm Dumbbell Row

5 sets, 10 reps
One-Arm Dumbbell Row One-Arm Dumbbell Row

3
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

PM Cardio and Abs: 30 minutes
4
Jogging-Treadmill Jogging-Treadmill

5
Crunches Crunches

Saturday and Sunday: off

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Main | Nutrition | Supplementation | Motivation | Back | Legs | Chest | Get Started