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NFL Combine Trainer The 12-Week Program BodySpace Activity

Power Bodybuilding
The complete Power Bodybuilding EMAIL HannaG updated her
program. 12 weeks of superhero training 73 741 18 MORE weight from 140 Lbs. to
Training Overview 138 Lbs., a loss of 2
for superhuman results! Want that S SHARE Lbs. in 65 days.
Nutrition Overview across your chest? Train like Mike, to the Tweet Like
letter. MartyMote created a
Supplementation new blog entry "2013
Transformation - Days
62 & 63"
Motivation Overview by Mike O'Hearn
pat99 updated his body
Back Workout fat from 15% to 13%, a
STEP 1: Back | Legs | Chest loss of 2% in 246 days.
Leg Workout
STEP 2: Nutrition | Supplementation | Motivation
View All
Chest Workout

Hellraiser Training The workout videos represent examples of what it's like to train Power Bodybuilding-style. (You
have watched them all, right?) They demonstrate proper technique with a dose of attitude
365 Circuit Trainer thrown in for good measure.
JNLs On The Go Trainer
However, Rome wasn't built in a day, and neither was Superman's body. If you want that big S
across your own chest, you must follow my 12-week Power Bodybuilding program to the letter,
as outlined below.

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

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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

Crunches

Tuesday: Legs

Warm-up:

Barbell Squat
1-3 sets, low weight

Working Sets:

Barbell Squat
7 sets, 3 reps, heavy weights

Leg Press
5 sets, 10 reps, heavy weights

Leg Extensions
3 sets, 8 reps, heavy weights

PM Cardio/Abs: 30 min

Jogging-Treadmill

Crunches

Wednesday: Shoulders

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Standing Shoulder Press

3 sets, 8 reps

Wide-Grip Upright Barbell Row

3 sets, 8 reps

Standing Dumbbell Upright Row

3 sets, 8 reps

Side Lateral Raise

4 sets, 12 reps

Seated Bent-Over Rear Delt Raise

4 sets, 12 reps

Thursday: Arms

Barbell Curl
3 sets, 8-12 reps

Seated Dumbbell Curl

3 sets, 8-12 reps

Preacher Curl
3 sets, 8-12 reps

Lying Triceps Press

4 sets, 8-12 reps

Triceps Pushdown
4 sets, 8-12 reps

Dumbbell Incline Triceps Extension (shown with

cable)
4 sets, 8-12 reps

PM Cardio/Abs: 30 min

Jogging-Treadmill

Crunches

Friday: Back

Warm-up:

Barbell Deadlift
1-3 sets, low weight

Working Sets:

Barbell Deadlift
7 sets, 2 reps, heavy weight

One-Arm Dumbbell Row

5 sets, 10 reps, heavy weight

Wide-Grip Lat Pulldown

3 sets, 8 reps, heavy weight

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PM Cardio/Abs: 30 min

Jogging-Treadmill

Crunches

Saturday: Off

Sunday: Off

Take Power Bodybuilding with you!

12 Week Program Log (PDF 3.4 MB)

Exclusive content from Mike O'Hearn, plus answers to

your burning questions in his weekly Q&A.
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STEP 1: Back | Legs | Chest

STEP 2: Nutrition | Supplementation | Motivation

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119 Comments

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djwasi
what are the rest times between these sets for this 12 week
workout? plz and thanks

Article Rated: 10
Rep Power: 10
Dec 2, 2011 3:20am | report

Abudd
if you watch the video(s) he says he likes a rest time of Body Stats
3-5 mins per set, lol. ht: 6'0"
wt: 194 lbs
Dec 13, 2011 2:15pm | report

Rep Power: 10

shqson
shall i increase weight every next set? Body Stats
ht: 10'0"
Dec 24, 2011 12:11pm | report wt: 154 lbs

Rep Power: 10

humzamiro
watched on a video he said whenever your ready and Body Stats
recovered thats pretty much the rest time..how ever ht: 6'0"
wt: 167 lbs
long you need pretty much
Dec 11, 2012 6:29am | report
Rep Power: 10

Andrey1178
You offer to do the basic heavy exercise three times a week, Body Stats
exercising 5 times. Cardio treninng every day! The person ht: 6'1"
exercising the so-superman or fits tightly on steroids. Natural wt: 203.93 lbs

athlete with a fairly high rate of bench and squat is not in force.
Rep Power: 10 After a day of heavy squats should be at least two days rest,
just no-load. The whole program is just a joke. Although at first
it seemed a grain of truth there. Develop the strength and

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weight can heavy basic exercises performed 5 * 5, but the

muscles grow when you rest. There should be enough days
off. Newbie does not survive until the end of the twelfth week.
Let's be realistic.
Dec 2, 2011 6:29am | report

Inkelis
Very far from the truth. natty athlete should have no Body Stats
problem here. ht: 5'11"
wt: 204 lbs
Dec 19, 2011 12:55pm | report bf: 24.0%

Rep Power: 3426

churst08
this program is awesome! for someone who doesn't Body Stats
give a **** about getting ripped, this works. Its about ht: 6'0"
wt: 290 lbs
raw power and strength, not carving exercises. Squats, bf: 31.0%
leg press, dead lift, and bench press are power lifts. If
Rep Power: 10 you are serious about getting purely strong and
powerful, this is a good start. But if you want to get torn
and lean, not exactly the best.
Dec 29, 2011 11:17pm | report

Grant73
This is a ****** workout no matter what your goal is. Not Body Stats
enough rest days, too much volume on the arms and ht: 5'8"
wt: 163 lbs
shoulders and too much overlap. Why in the hell would bf: 11.0%
you work bis the day before legs.
Rep Power: 46583
Jan 4, 2012 9:27pm | report

trainerwebby
I have training with this system test drive last week and Body Stats
full speed this week (counting this as week one). I have ht: 5'5"
wt: 212 lbs
minimal residual soreness and using arms day before bf: 24.0%
back makes me focus on pulling to the hip moreso than
Rep Power: 1144 the chest on rows. All about kinesiology and movement.
Jan 11, 2012 4:49pm | report

pattdogg
what'd you say about starting strength then? Squatting Body Stats
heavy 3x a week. ht: 5'9"
wt: 156.2 lbs
Jan 25, 2012 2:39am | report bf: 10.0%

Rep Power: 222263

mgallagher1000
this programs is in no way for newbies.... its for Body Stats
bodybuilders and experienced lifter if you listen to what ht: 6'2"
wt: 187 lbs
he says...... bf: 7.0%
Feb 17, 2012 11:55pm | report
Rep Power: 10

Newton87
wow! based on your profile pic and the uneducated Body Stats
reply you just posted, you are not very experienced in ht: 5'11"
wt: 225 lbs
power lifting or bodybuilding. i have learned the "you
must be on roids" statement is only used from
Rep Power: 10 unsuccessful would be athletes. maybe its because
they don't have the drive or maybe its just a lack of
knowledge. i'm not sure the case with you, but you
should do a little more research. good luck with your
training.
Jul 25, 2012 4:18pm | report

L3GGY
Yes and no. If you look at the program, only 3 of the Body Stats
days focus on the heavy compound power movements, ht: 5'10"
wt: 146 lbs
and only the first exercise is done to the super heavy bf: 12.0%
weight. These are also staggered throughout the week
Rep Power: 10 to avoid overtraining a bodypart. The shoulders and
arms training do not follow this principle either.
Although I dont follow this program I do rotate through

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power movements and lift to failure all the time, and I

very rarely get injuries. PS Mike is not on roids!
Sep 15, 2012 10:44am | report

abdulgetfit
For real Athletes, this is a joke. A football player hits Body Stats
hard and benches basically every other day. A track ht: 5'11"
wt: 163 lbs
sprinter, kills his legs 5 days a week. Some people bf: 20.0%
make bodybuilders look like softies. Plus some people
Rep Power: 10 say this will give you power not shape. Bodybuilding
rep range makes mass, strength reps make
density(Sculpted). Also high reps engage cardio to burn
fat. So, you lose fat and look lean and toned. Not
actually toning muscle
Nov 7, 2012 1:06pm | report

Kpack74
Andrey, sorry man but you have no idea what you're Body Stats
talking about. On anything. ht: 5'10"
wt: 176 lbs
Jan 9, 2013 10:03am | report bf: 10.3%

Rep Power: 10

NewBuild1
OP, no disrespect here, but criticising a guy like Mike Body Stats
O'Hearn is just plain stupid. Have you seen this guy? ht: 5'10"
wt: 184 lbs
Strong, shredded, 4x NATURAL Mr. Universe, 7x bf: 7.0%
Fitness Model of the Year with over 500 magazine
Rep Power: 10 covers to his name. This guy knows his ****.
This isn't just about having the strength or the fitness to
complete the workouts, this is about having the mental
endurance to push yourself beyond your limits. Please
educate yourself before offering critiques of others'
workouts that are designed to help those of us who are
trying to learn by experimenting with different styles of
exercising. Perhaps if you actually tried this workout
you might change your mind instead of just writing it off
with no substantial evidence to back your claims.
Out of curiosity @Grant73, why WOULDN'T you work
your biceps the day before your legs?
Jan 13, 2013 1:28am | report

Kamil1820
Shouldn't there be a day or two of rest between arms and Body Stats
back, as far as I know you use your biceps when doing back ht: 5'10"
etc... program would be great if not for that stupid mistakes that wt: 160 lbs
bf: 14.0%
will bring you no results, same with Ronnie Coleman Get Huge
Rep Power: 10 Program etc. Got no results form these whatsoever.
Dec 3, 2011 9:38am | report

Grant73
My thought exactly. Why do back the day after bis. Body Stats
Pretty stupid if you ask me. ht: 5'8"
wt: 163 lbs
Jan 4, 2012 9:17pm | report bf: 11.0%

Rep Power: 46583

jheger09
you guys are probably doing it wrong... Body Stats
ht: 5'11"
Mar 5, 2012 2:09pm | report wt: 234 lbs

Rep Power: 10

mizzou24
too many people trying to dis this... how about you try Body Stats
the workout first?? no different than doing bis and back ht: 5'11"
wt: 252 lbs
on the same day.. or supersetting a bicep and back bf: 20.0%
workout.. try it out this workout is great.
Rep Power: -1536
Mar 12, 2012 6:41am | report

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Eskibo
Kamil and Grant - you can work out your biceps every Body Stats
single day the same way as abs. Its how the muscle is ht: 5'9"
wt: 181 lbs
designed and you should know this. Im guessing Mike
wanted to pop out and slap you for writing that.
Rep Power: 10
Aug 9, 2012 10:43am | report

NewBuild1
Kamil, please understand that these plans are there for Body Stats
you to try in order to experiment and develop your own ht: 5'10"
wt: 184 lbs
style. How was your diet whilst trying the Coleman bf: 7.0%
plan? And your intensity? Were you totally strict with it?
Rep Power: 10 Also, @mizzou24, you're a beast dude!
Jan 13, 2013 1:32am | report

geurgesalas77
idc what ANYONE SAYS im going to do this and when im done Body Stats
and strongeer and bigger then all you guys out there who ht: 6'5"
werent willing to take the challenge ima laugh:)..... wt: 210 lbs
bf: 13.0%
Dec 5, 2011 1:06am | report
Rep Power: 10

L3GGY
Im not following this workout though I agree with the Body Stats
principles. Loving the enthusiasm mate, good luck out ht: 5'10"
wt: 146 lbs
there! :D bf: 12.0%
Sep 15, 2012 10:47am | report
Rep Power: 10

Nicc85
I love this style of workout, massive weights and badass lifts. Body Stats
This is killing it ht: 6'2"
wt: 178 lbs
Dec 5, 2011 1:13am | report bf: 9.0%

Rep Power: 10

Showing 1 - 25 of 119 Comments Previous 1 2 Next

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