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)

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