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 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 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.
