Mike O’Hearn Diet and Workout Plan

The Mike O’hearn diet is all about eating clean foods in high volume. Mike is a legend when it comes to bodybuilding and he has crafted an amazing physique over the years.

He has accomplished so much due to his intense training regime and carefully planned diet.

Who is Mike O’Hearn?

Mike O’hearn is a bodybuilder, actor and fitness influencer. He has been featured on over 500 magazine covers and starred as “Titan” on American Gladiators.

Mike is known for his muscular physique and hardcore training routine. He consistently wakes up at 3am to hit the weights and trains with his good friend Mark Bell.


Height6’ 3″ (190.5 cm)
Weight245 – 255 lbs (111.1 – 115.7 kg)
Year of birth1969

    Mike O’Hearn Diet

    The Mike O’Hearn diet is all about eating high protein foods that taste great. Mike cooks his own food, but it should be noted that he does have a personal chef.

    This means that he can eat delicious food that is also macro friendly. For example: add low sodium chicken broth to your plain white rice to give it more flavor.

    Pre-workout Meal

    Mike typically wakes up around 1 hour before his workout. That’s right, he wakes up at 3am! His body needs some time to adjust before an intense training session.

    Mike will drink a glass of water immediately after waking up to get his metabolism going. He will then consume the following meal.

    • Egg whites
    • Egg Yolks
    • Tomato
    • Oatmeal (Mike eats his oatmeal dry because it doesn’t upset his stomach and he can eat more)

    In addition to the above food, Mike will include supplements with his meal. He takes fish oil, vitamin D, collagen, branched chain amino acids (BCAA), green tea, multivitamin, fat burners and DHEA.

    Post-workout Meal

    People say that breakfast is the most important meal of the day, but your post-workout meal is just as important. Mike likes to eat about 15 minutes after training. He says this is the key time frame for recovery.

    • Chicken
    • Rice
    • Steamed vegetables

    This food includes protein and carbohydrates – which are needed after a heavy duty workout. The above post-workout meal may seem standard, but it actually has amazing flavor thanks to Mike’s personal chef. When you’re the best, you can have these perks!


    Mike is a firm believer in eating carbohydrates and says they’re key to longevity. There is so much misinformation regarding carbohydrates in the fitness industry and many people drop them too low, or cut them out completely.

    Your body needs carbohydrates to function properly. Mike believes that people can lose weight when they drop carbohydrates. The problem however, is that most people have difficulty maintaining that weight loss.

    The truth is, it’s very challenging to add massive amount of muscle without increasing your carbohydrates. This is especially true for younger lifters, who drop their carbohydrates too much. If you’re a young lifter, having carbohydrates and cheat meals will help you add size while lifting.

    Mike O’Hearn Workout

    Mike O’Hearn likes to combine bodybuilding and powerlifting (also known as powerbuilding). He finds the right balance between staying lean and muscular, without losing strength.

    Mike incorporates heavy compound movements with low reps to stay strong and jacked.

    Chest Workout 1

    The below is an example workout with a focus on the upper chest. Mike believes this is the most important area of the chest you need to develop. Many people go straight to the flat bench and they are neglecting this crucial area of the body.

    1. Incline barbell bench press 5 x 3
    2. Alternating machine incline press 3 x 10
    3. Dumbbell incline fly 3 x 10
    4. Dumbbell pullover on bench 3 x 10

    Chest Workout 2

    1. Flat barbell bench press 5 x 6-8
    2. Incline dumbbell press 4 x 8-10
    3. Decline dumbell fly 4 x 8-10
    4. Pec deck machine 4 x 10-12

    Shoulder Workout 1

    This exercise routine will grow your muscles and get you massive cannonball shoulders. When it comes to training shoulders, Mike says it’s important to train each part of the deltoids. This way, your delts will look rounded from all angles.

    1. Machine lateral raise 4 x 6-10
    2. Front raise with plate 4 x 6-10
    3. Overhead plate raise 4 x 6-10
    4. Machine rear delt fly 4 x 6-10

    Shoulder Workout 2

    1. Barbell seated shoulder press 3 x 10
    2. EZ bar upright row 3 x 10-12
    3. Dumbbell lateral raise (elbows bent) 4 x 10
    4. Seated rear delt fly 5 x 10

    Back Workout 1

    This is a simple yet effective isolated back workout from Mike. There are only five exercises, but you need to focus on form and push yourself to see the results. Sometimes it’s best to keep things old school and do a few movements to target the back.

    1. Machine lat pulldown 5 x 6-10
    2. Single arm machine row 5 x 6-10
    3. Kneeling close grip lat pulldown 5 x 6-10
    4. Seated row with rope 5 x 6-10
    5. Machine lat pulldown (leaning back) 5 x 6-10

    Back Workout 2

    1. Hyperextension with plate 2 x 10
    2. Barbell deadlift 6 x 12/10/8/6/4/4
    3. Seated close grip lat pulldown 4 x 8-12
    4. T-bar row 4 x 8-12
    5. Single arm row on T-bar machine 4 x 8-12

    Leg Workout 1

    Mike enjoys what he calls power bodybuilding. And we can see exactly what this is in his leg workouts. Mike will go through heavy compound movements (like squats), then he will tone the legs with isolation exercises. This is what power bodybuilding is all about.

    1. Front barbell squat 4 x 6-10
    2. Machine leg press with closed stance 4 x 6-12
    3. Machine leg press with wide stance 4 x 6-12
    4. Standing squat machine 4 x 6-12
    5. Standing squat machine with pause 4 x 6-10

    Leg Workout 2

    1. Seated leg extension 4 x 10
    2. Machine leg press with normal stance 5 x 6-12
    3. Hack squat 5 x 6-12
    4. Lying hamstring curl 4 x 10-12
    5. Smith machine squat with narrow stance 4 x 8-12

    Arm Workout 1

    Mike is known for his legendary 21 inch arms. This is a high intensity arm workout from his YouTube channel. Mike calls this his famous 21 for 21’s (meaning 21 repetitions for 21 inch arms). So, if you’re feeling crazy , give this workout a try!

    1. Single arm triceps extension 3 x 21
    2. Bodyweight dip 3 x 21
    3. Cable triceps extension with rope 3 x 21
    4. Barbell curl with triceps bar 3 x 21
    5. Dumbbell reverse spider curl 3 x 21
    6. Seated dumbbell concentration curl 3 x 21

    Arm Workout 2

    1. Incline dumbbell curl 3 x 10
    2. Dumbbell spider curl 3 x 12
    3. Seated dumbbell concentration curl 3 x 15
    4. Titan press 3 x 15
    5. Dumbbell kickbacks 3 x12
    6. Seated overhead triceps extension 3 x 10
    7. Close grip cable pushdown 3 x 8

    Ab Workout

    Nothing tops off a muscular physique like some shredded abs. Mike likes to stay lean year round in case he needs to do a last minute magazine cover, or fitness appearance. And who doesn’t want to have abs all the time anyway? Below is Mike’s full ab routine.

    1. Decline bench ab crunch 4 x 25
    2. Incline bench leg raise 4 x 25
    3. Vertical knee raise 4 x 25
    4. Kneeling cable ab pulldown 4 x 25
    5. Bench ab crunch 4 x 25

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