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  1. #1
    Senior Moderator NbleSavage's Avatar
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    Mike O'Hearn (aka 'Titan') Power Bodybuilding

    Saw this on the BB.com site. He's also got some videos of his leg, back and chest workouts. Interesting, if not ground-breaking. Not sure if this is enough volume for bb purposes but one can't argue with O'Hearn's results.

    Mike O'Hearn Power Bodybuilding 12 Week Program

    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
    Monday: Chest

    Warm-up:

    Barbell Incline Bench Press - Medium Grip 1-3 sets, low weight

    Working Sets:

    Barbell Incline Bench Press - Medium Grip 6 sets, 5 reps, max weight
    Dumbbell Bench Press 4-5 sets, 10 reps
    Incline Dumbbell Flyes 3 sets, 8-10 reps

    PM Cardio/Abs: 30 min

    Jogging-Treadmill Jogging-Treadmill
    Jogging-Treadmill
    Crunches Crunches
    Crunches

    Tuesday: Legs

    Warm-up:

    Barbell Squat Barbell Squat
    Barbell Squat
    1-3 sets, low weight

    Working Sets:

    Barbell Squat Barbell Squat
    Barbell Squat
    7 sets, 3 reps, heavy weights
    Leg Press Leg Press
    Leg Press
    5 sets, 10 reps, heavy weights
    Leg Extensions Leg Extensions
    Leg Extensions
    3 sets, 8 reps, heavy weights

    PM Cardio/Abs: 30 min

    Jogging-Treadmill Jogging-Treadmill
    Jogging-Treadmill
    Crunches Crunches
    Crunches

    Wednesday: Shoulders

    Standing Military Press Standing Military Press
    Standing Shoulder Press
    3 sets, 8 reps
    Upright Barbell Row Upright Barbell Row
    Wide-Grip Upright Barbell Row
    3 sets, 8 reps
    Standing Dumbbell Upright Row Standing Dumbbell Upright Row
    Standing Dumbbell Upright Row
    3 sets, 8 reps
    Side Lateral Raise Side Lateral Raise
    Side Lateral Raise
    4 sets, 12 reps
    Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise
    Seated Bent-Over Rear Delt Raise
    4 sets, 12 reps

    Thursday: Arms

    Barbell Curl Barbell Curl
    Barbell Curl
    3 sets, 8-12 reps
    Seated Dumbbell Curl Seated Dumbbell Curl
    Seated Dumbbell Curl
    3 sets, 8-12 reps
    Preacher Curl Preacher Curl
    Preacher Curl
    3 sets, 8-12 reps
    Lying Triceps Press Lying Triceps Press
    Lying Triceps Press
    4 sets, 8-12 reps
    Triceps Pushdown Triceps Pushdown
    Triceps Pushdown
    4 sets, 8-12 reps
    Cable Incline Triceps Extension Cable Incline Triceps Extension
    Dumbbell Incline Triceps Extension (shown with cable)
    4 sets, 8-12 reps

    PM Cardio/Abs: 30 min

    Jogging-Treadmill Jogging-Treadmill
    Jogging-Treadmill
    Crunches Crunches
    Crunches

    Friday: Back

    Warm-up:

    Barbell Deadlift Barbell Deadlift
    Barbell Deadlift
    1-3 sets, low weight

    Working Sets:

    Barbell Deadlift Barbell Deadlift
    Barbell Deadlift
    7 sets, 2 reps, heavy weight
    One-Arm Dumbbell Row One-Arm Dumbbell Row
    One-Arm Dumbbell Row
    5 sets, 10 reps, heavy weight
    Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown
    Wide-Grip Lat Pulldown
    3 sets, 8 reps, heavy weight

    PM Cardio/Abs: 30 min

    Jogging-Treadmill Jogging-Treadmill
    Jogging-Treadmill
    Crunches Crunches
    Crunches

  2. #2
    Elite Christosterone's Avatar
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    Re: Mike O'Hearn (aka 'Titan') Power Bodybuilding

    Great routine, might try this for a couple months
    All posts are for entertainment purposes only

  3. #3
    Senior Moderator NbleSavage's Avatar
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    Re: Mike O'Hearn (aka 'Titan') Power Bodybuilding

    Originally Posted by Christosterone View Post
    Great routine, might try this for a couple months
    I hit the chest routine today for a change of pace. Not bad, liked the feel of pushing some serious LBs in the low-rep range as an opening exercise. I may give this a run myself. Likely not able to work in the evening cardio sessions (too much time at the job site) but I'm intrigued by the set / rep scheme. Reminds me a bit of the Wendler 5/3/1 program.

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