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

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.


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.

Calendar

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

Schedule. Track. Succeed.

Monday: Chest

Warm-up:

Working Sets:

PM Cardio/Abs: 30 min

Tuesday: Legs

Warm-up:

Working Sets:

PM Cardio/Abs: 30 min

Wednesday: Shoulders
Thursday: Arms

PM Cardio/Abs: 30 min

Friday: Back

Warm-up:

Working Sets:

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
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djwasi

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djwasi

what are the rest times between these sets for this 12 week workout? plz and thanks

Article Rated:
Dec 2, 2011 3:20am | report
 
Abudd

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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
shqson

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shqson

shall i increase weight every next set?

Dec 24, 2011 12:11pm | report
humzamiro

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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

Dec 11, 2012 6:29am | report
jjakob666

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jjakob666

Why the LOL on 3-5 minute rest? I've been doing Mike's workouts for 1 year now and when you are squatting 5 plates a side and dead lifting 4 plates a side and benching 3 plates a side you definitely need that rest. I went from 16.5 inch arms to 19.5 inch arms in six months doing heavy straight bar curls. It really works!Like Mike says the pump don't matter, it's breaking the fibers down. The pump comes when you do the secondary bodybuilding exercises with lower rest of 60 seconds.

Nov 13, 2013 10:40pm | report
Andrey1178

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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 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

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Inkelis

Very far from the truth. natty athlete should have no problem here.

Dec 19, 2011 12:55pm | report
churst08

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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
Grant73

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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.

Jan 4, 2012 9:27pm | report
trainerwebby

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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
pattdogg

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pattdogg

what'd you say about starting strength then? Squatting heavy 3x a week.

Jan 25, 2012 2:39am | report
mgallagher1000

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mgallagher1000

this programs is in no way for newbies.... its for bodybuilders and experienced lifter if you listen to what he says......

Feb 17, 2012 11:55pm | report
Newton87

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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
L3GGY

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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 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

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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
Kpack74

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Kpack74

Andrey, sorry man but you have no idea what you're talking about. On anything.

Jan 9, 2013 10:03am | report
NewBuild1

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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
jjakob666

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jjakob666

Your right on the frequency. I only do 3 days a week. bis/tris, back/chest, legs/shoulders. but the workout definitely works. I went from 16.5 inch arms to 19.5 inch arms in six months doing heavy straight bar curls. I went from 48 inch chest to 52 inch chest in 6 months. I went from 6 plats per side to 12 plates per side on leg press. and on squat from 2 plates to 5 plates per side all in 6 months. He's no joke.

Nov 13, 2013 10:43pm | report
mmanningfitness

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mmanningfitness

This frequency is for intermediate to advanced trainees. Heavy weights is what builds and retains muscle mass especially for natural trainees. Actually diet for 16 weeks while lifting much less weight with higher reps and you'll see how fast you deflate in size.

Dec 9, 2013 3:19pm | report
Kamil1820

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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
 
Grant73

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Grant73

My thought exactly. Why do back the day after bis. Pretty stupid if you ask me.

Jan 4, 2012 9:17pm | report
jheger09

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jheger09

you guys are probably doing it wrong...

Mar 5, 2012 2:09pm | report
mizzou24

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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.

Mar 12, 2012 6:41am | report
Eskibo

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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.

Aug 9, 2012 10:43am | report
NewBuild1

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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
Showing 1 - 25 of 163 Comments

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