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Mike O’Hearn Workout Routine & Diet Plan 2023

Mike O'Hearn Workout

Mike O’Hearn (born January 26, 1969) is an American bodybuilder, personal trainer, actor, and model. He has been featured on over 500 magazine covers, was Fitness Model of the Year seven-time, and is a four-time Mr. Natural Universe Championship holder. His birthday is January 26, 1969, and he was born in Washington, United States.

O’Hearn appeared as the “Titan” on the 2008 revival of American Gladiators. He is the only individual to be a Titan in the original (1989 to 1996) (as Thor) and the 2008 series. Also, he is the founder of Power Bodybuilding, a fitness program that focuses on building strength and hypertrophy, along with aesthetics. Here are the workout routine and diet plan O’Hearn followed to enhance his agility, timing, and power.

Mike O’Hearn’s Body Measurement (Body Stats)

Talking about Mike O’Hearn’s height and body weight. He stands at 6 ft 3 inches and weighs around 111.1 – 115.7 kg or 245 – 255 lbs.

Age52 years
Height6 ft 3 inches or 190.5 cm
Weight111.1 – 115.7 kg or 245 – 255 lbs.
Chest Size45 inches
Waist Size34 inches
Biceps Size21 inches

Mike O’Hearn Workout Routine

What is Mike O’Hearn’s workout routine? Before starting, the exercise routine, make sure you stay hydrated during training by drinking lots of water or energy drinks; and essential is to don’t forget to warm-up exercise and make sure to cool down by stretching your muscles out, because it supports you to do injury-free training or workouts.

Mike O’Hearn’s exercise routine usually consists of severe workouts. If you look at his workout routine below, you will see that he focuses on 8 to 10 in every activity he’s doing.

Here is Mike O’Hearn’s exercise routine:-

Monday: Chest, Cardio, and Abs

On Monday, he performs chest, cardio, and abs exercise routine by doing 5 different workouts.

Here is Mike O’Hearn’s chest, cardio, and abs routine:-

  1. Barbell Incline Bench Press Medium Grip (1 to 2 warm-up sets, 6 sets of 5 reps)
  2. Dumbbell Bench Press (4 to 5 sets of 10 reps)
  3. Incline Dumbbell Flyes (3 sets of 8 to 10 reps)
  4. Cardio (Treadmill, 30 minutes)
  5. Crunches

Tuesday: Legs, Cardio, and Abs

On Tuesday, he performs a leg, cardio, and abs exercise routine, where he first runs the treadmill and then works out his legs.

Here is Mike O’Hearn’s legs, cardio, and abs routine:-

  1. Cardio (Treadmill, 30 minutes)
  2. Crunches
  3. Barbell Squat (1 to 3 warm-up sets, 7 sets of 3 reps)
  4. Leg Press (5 sets of 10 reps)
  5. Leg Extensions (3 sets of 10 reps)

Wednesday: Shoulders and Abs

On Wednesday, he performs a shoulder, and abs routine, where every set is around 3 sets and 8 to 12 reps.

Here is Mike O’Hearn’s shoulders and abs routine:-

  1. Standing Military Press (3 sets, 8 reps)
  2. Upright Barbell Row (3 sets, eight reps)
  3. Standing Dumbbell Upright Row (3 sets, 8 reps)
  4. Side Lateral Raise (4 sets, 12 reps)
  5. Placed Bent Over Rear Delt Raise (4 sets, 12 reps)
  6. Cardio (Treadmill, 30 minutes)
  7. Crunches

Thursday: Arms and abs

On Thursday, he performs an arm, and abs exercise routine. He primarily focuses on abs and arms workouts, and every workout is performed for 4 sets and 8 to 12 reps.

Here is Mike O’Hearn’s arms and abs routine:-

  1. Barbell Curl (3 sets of 8 to 12 reps)
  2. Placed Dumbbell Curl (3 sets of 8 to 12 reps)
  3. Preacher Curl (3 sets of 8 to 12 reps)
  4. Lying Triceps Press (4 sets of 8 to 12 reps)
  5. Triceps Push Down (4 sets of 8 to 12 reps)
  6. Dumbbell Incline Triceps Extension (4 sets of 8 to 12 reps)
  7. Cardio (Treadmill, 30 minutes)

Friday: Back and abs

On Friday, he performs a back and abs routine, using 5 different workouts.

Here is Mike O’Hearn’s back and abs routine:-

  1. Barbell Deadlift (1 to 3 warm-up sets, 7 sets of 2 reps)
  2. One-Arm Dumbbell Row (5 sets, 10 reps)
  3. Wide-Grip Lat Pull Down (Treadmill, 30 minutes)
  4. Crunches

Saturday and Sunday: Rest

On both Saturday and Sunday, Mike O’Hearn has his day off from the exercise.

Mike O’Hearn’s Diet Plan

What is Mike O’Hearn’s diet plan? Mike O’Hearn sometimes prepares food for himself but has a personal chef. His diet is all about taking the great test and high protein. He can consume his favorite food that is macronutrient-friendly.

  • 1st Meal: 1 glass water, 1 cup white rice, Fish oil, Green tea, Fat-burners, and 2 eggs
  • 2nd Meal: Whey protein, Cherries, Flaxseeds, Ice and Water, and Vitamin C
  • 3rd Meal: Salad, Ground beef, Tomato, Red onion, L-glutamine, and Green beans
  • 4th Meal: Chicken salad with 8 ounces, Protein shake, and Lemon
  • 5th Meal: 8 ounces steak, 1 cup asparagus, Shrimp, Brown rice, and Olive oil
  • 6th Meal: Whey protein, Branched-chain amino acids, Eggs, and Granola

Pre Workout Meal

  • Egg whites
  • Egg yolks
  • Tomato
  • Oatmeal

Post-Workout Meal

  • Chicken
  • Rice
  • Steamed vegetables


  • BCAA
  • Glutamine
  • Fish Oils
  • Vitamin C
  • B-Complex

FAQ about Mike O’Hearn Workout Routine and Diet Plan

How many times a week does Mike O’Hearn workout?

  • Mike O’Hearn usually works out 5 days a week. His workout includes Chest, Abs, Cardio, Legs, Shoulders, Arms, and Back.

How many calories does Mike O’Hearn eat a day?

  • Mike O’Hearn usually eats 2500 calories a day.

Also, read about Jeff Nippard Workout Routine & Diet Plan.