Mike O’Hearn’s Workout Routine, Diet Plan & Supplementation

Mike O’Hearn Is an American Bodybuilder, Entrepreneur, Powerlifter, Actor & Model

Born on January 26, 1969, Michael O’Hearn, popularly known as Mike O’Hearn, is an American bodybuilder, powerlifter, actor, and fitness model. He has been featured in 500+ magazine covers, has been awarded as Fitness Model of the Year seven times, and a four-time Mr. Universe (Natural).

Like other old-school bodybuilders, he’s also popular for prioritizing movements like squats, bench press, and deadlift in his daily workout routine. Put simply, his training philosophy is like old-era bodybuilders, and he’s a firm believer in lifting heavy.

However, if you’re having questions and wondering what’s Mike O’Hearn’s workout routine or what type of diet he follows that helps him stay strong, then keep reading.

mike ohearn workout routine

Mike O’Hearn’s Workout Routine – 1

Below is Mike O’Hearn’s typical workout routine that involves five-day strength training along with two rest days. Likewise, he believes in first warming up his body with two sets, and then he starts with his actual working sets.

Monday: Chest & Abs

Exercise Sets Reps
BB Incline Bench Press 2 Warm-Up
BB Incline Bench Press 6 5
DB Bench Press 4 – 5 10
Incline DB Flys 3 8 – 10
Cardio Treadmill 30 Min
Crunches – 

Tuesday: Legs & Abs

Exercise Sets Reps
Cardio Treadmill 30 Min
Crunches
BB Back Squats 1 – 3 Warm-Up
BB Back Squats 7 3
Leg Press 5 10
Leg Extensions 3 8

Wednesday: Shoulders & Abs

Exercise Sets Reps
Standing BB Military Press 3 8
Upright BB Rowing 3 8
DB Side Lateral Raises 4 12
Seated Bent-Over Rear DB Deltoid Raises 4 12
Cardio Treadmill 30 Min
Crunches

Thursday: Arms & Abs

Exercise Sets Reps
BB Curls 3 8 – 12
Seated DB Curls 3 8 – 12
Preacher Curls 3 8 – 12
Lying Triceps Extensions 4 8 – 12
Triceps Pushdowns 4 8 – 12
DB Incline Triceps Extensions 4 8 – 12
Cardio Treadmill 30 Min

Friday: Back & Abs

Exercise Sets Reps
BB Deadlift 1 – 3 Warm-Up
BB Deadlift 7 2
1 – Arm DB Rowing 5 10
Wide Grip Lat Pulldown 3 8
Cardio Treadmill 30 Min
Crunches

Saturday & Sunday:  Rest Day

Mike O’Hearn’s Workout Routine – 2

Here’s another workout routine of Mike O’Hearn that’s a pretty bodybuilding style AM/PM workout. When he trains twice a day, he usually splits his workout into two different muscles. So, for example, when he’s training legs, he’ll choose to go with quadriceps exercises in the morning, and later in the afternoon, he’ll go for hamstrings exercises.

Monday Morning: Quads

Exercise Sets Reps
BB Back Squats 5 – 7 2 – 4
Leg Press 4 10 – 12
45 – Degree Hack Squats 4 10 – 12
Leg Extensions 4 10 – 12

Monday Afternoon: Hamstrings

Exercise Sets Reps
Lying Leg Curls 4 10 – 12
Leg Curls – Seated 4 10 – 12
BB Walking Lunges 4 10 – 12

Monday Night: Cardio

Judo Classes for 2 Hrs

Tuesday Morning: Chest

Exercise Sets Reps
BB Bench Press 5 – 7 2 – 4
Incline BB Bench Press 4 8
Decline BB Bench Press 4 8
DB Flys 4 8

Tuesday Afternoon: Abs

Decline Sit – Ups (45 Pound Plate Behind The Head) – 3 x 10

Wednesday Morning: Back 

Exercise Sets Reps
BB Deadlifts 7 2
BB Bent Over Rowing 4 8
Pull-Ups 4 8
Cable Seated Rowing 4 8
Hyperextensions 4 8
BB Shrugs 4 8

Wednesday Afternoon: Calves & Abs

  • Calf Raises (Standing) – 5 x 20
  • Decline Sit – Ups (45 Pound Plate Behind The Head) – 3 x 10

Wednesday Night: Cardio

  • MMA Training – 2 Hrs

Thursday Morning: Arms

Exercise Sets Reps
Incline DB Curls (45 Degree) 4 10
Straight Bar Curls (Standing) 4 10
Preacher Curls W/ EZ – Bar 4 10
Close Grip BB Bench Press 4 10
Triceps Pushdowns 4 10
Triceps Lying Extensions 4 10

Thursday Afternoon: Calves & Abs

  • Calf Raises – 5 x 20
  • Decline Sit – Ups (45 Pound Plate Behind The Head) – 3 x 10

Friday Morning: Shoulders

Exercise Sets Reps
Clean & Jerk W/ DB 4 10
Behind The Neck Press 4 8
Upright Rowing (Narrow Grip) 4 8
DB Front Raises 4 10
Rear Deltoid Machine Laterals 4 10

Friday Night: Cardio

  • Judo – 2 Hrs

Saturday & Sunday:  Rest Day

Mike O’Hearn’s Diet Plan

Being a four-time Mr. Universe is not easy. It requires complete dedication to workouts and a diet that involves high protein daily for years and years. Below is one such Mike O’Hearn’s diet plan:

Meal 1:        

  • Baked Salmon – 12 Ounces
  • White Rice – 1 Cup
  • Multivitamin
  • Vitamin C
  • Vitamin E
  • Fat – Burners

Meal 2:

  • Baked Chicken – 12 Ounces
  • Oatmeal – 1 Cup
  • BCAAs
  • Vitamin C
  • Multivitamin

Meal 3:

  • Steak – 8 Ounces
  • Rice – 1 Cup
  • Broccoli – 1 Cup
  • Multivitamin
  • L – Glutamine
  • BCAAs
  • Vitamin C

Meal 4:

  • Chicken Salad
  • Chicken W/ Lemon (No Dressing) – 8 Ounces

Meal 5:

  • Steak – 8 Ounces
  • Asparagus – 1 Cup
  • Multivitamin

Meal 6:

  • Salmon – 16 Ounces
  • BCAAs
  • HTTP
  • L – Glutamine
  • Calcium, Magnesium & Zinc

Supplements of Mike O’Hearn

  • BCAA Blends
  • Glutamine
  • Fish Oils
  • Amino Acids
  • Vitamin C
  • B – Complex
  • Multivitamins

Physical Statistics of Mike O’Hearn

  • Height – 6 Feet & 3 Inch
  • Weight – 245 to 255lbs (111.1 kg to 115.7 kg)
  • Arms – 21 Inch
  • Waist – 34 Inch

Lifting Record

  • BB Back Squats – 815 Lbs (370 KG)
  • Bench Press – 505 Lbs (230 KG)
  • BB Deadlift – 760 Lbs (345 KG)

Wrapping Up

Mike O’Hearn is a popular bodybuilder and powerlifter as well. It means while being aesthetically pleasing, he’s also strong as hell. If you’re his fan or wanted to know Mike O’Hearn’s workout routine, diet plan, or what supplements he takes, we hope this article may have proven helpful.

Likewise, if you’re a beginner who doesn’t have enough workout experience, then we recommend going with other workout routines that don’t get taxing on your body. Good luck!

satinder chowdhry

Satinder Chowdhry

Satinder Chowdhry is the founder, gym enthusiast & regular contributor at SPCFiTZ.com who is passionate about bodybuilding & workout. Strangely, he was never into fitness and even started hitting the gym quite late during his post-graduation days to lose weight, but he got hooked on it after getting results. These days, he enjoys working out and writing fitness, bodybuilding & training-related articles. Whether you’re a beginner or a seasoned enthusiast, here you’ll find a collection of workouts, insights, and tips articles written by him to empower you on your fitness journey and transform your health and physique.

Related Posts