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

by Mike O'Hearn

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

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

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

Tuesday: Legs

Warm-up:

Barbell Squat
1-3 sets, low weight

Working Sets:

Barbell Squat
7 sets, 3 reps, heavy weights
Leg Press
5 sets, 10 reps, heavy weights
Leg Extensions
3 sets, 8 reps, heavy weights

PM Cardio/Abs: 30 min

Wednesday: Shoulders

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

Friday: Back

Warm-up:

Barbell Deadlift
1-3 sets, low weight

Working Sets:

Barbell Deadlift
7 sets, 2 reps, heavy weight
One-Arm Dumbbell Row
5 sets, 10 reps, heavy weight
Wide-Grip Lat Pulldown
3 sets, 8 reps, heavy weight

PM Cardio/Abs: 30 min

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.
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