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 | – | –Â |
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: Â 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: BackÂ
| 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:Â 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:Â Â Â Â Â Â Â Â
- 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!
