Mike O’Hearn Diet and Workout Program

Mike O’Hearn is an American bodybuilder, actor, model, TV star, and entrepreneur. The bodybuilder appeared as the gladiator “Titan” in the 2008 revival of American Gladiators. 

He has won the Fitness Model of the Year seven times and Mr. “Natural” Universe title, and California Powerlifting Championship four times each. O’Hearn has been featured on over 500 magazine covers and is a former strongman and California Judo champion.

The Gold’s Gym Venice beach patriot is known for his incredibly chiseled physique and super-human strength. Mike is a proponent of Power Bodybuilding — a training program focused on developing strength and hypertrophy, along with aesthetics.

Mike O’Hearn is known for his charity work and love for dogs. He is one of the kindest and most generous personalities in the fitness industry. 

At 54 years of age, the power bodybuilder is in unbelievable shape and maintains an incredibly ripped physique throughout the year. 

O’Hearn is known for his hard and heavy approach to training and follows a strict diet and recovery program to optimize anabolic growth. In fact, his gains are so mind-boggling that he is often called out for being a fake natty. 

The fitness icon has maintained that he has never used steroids or any other substance to enhance and maintain his physique and attributes his success to consistent efforts in the gym and kitchen.

Notably, none of Mike O’Hearn’s drug tests during his competitive bodybuilding and powerlifting days have returned positive, making his followers even more curious about his training and diet regimen.

Related: Jay Cutler on Mike O’Hearn and The Rock Being Natural: ‘If They Choose Not To Talk About It, I Respect That’

Mike O’Hearn Current Stats

• Name: Michael O’Hearn
• Height: 6’3″ 
• Weight: 245 – 255 pounds
• Waist: 34 inches 
• Arms: 21 inches
• Birthdate: Jan. 26, 1969
• Birthplace: Kirkland, Washington

Born on Jan. 26, 1969, in Kirkland, Washington, Mike was the youngest in a family of 10. His father was a football player and a bodybuilder, and his mother was an artist.

Interestingly, all his siblings were either bodybuilders or powerlifters, including his sisters. All members in the O’Hearn household were also required to do martial arts. 

O’Hearn started training when he was nine and won his first bodybuilding competition at age 14. 

“Being the youngest boy, I was usually the punching bag. So you tell me if I didn’t start [training], what the heck was I going to do? 

O’Hearn’s problems didn’t stop at his sibling giving him a tough time. The Titan was bullied at school for being dyslexic. His experience with bullies at school turned him into a guy who always sticks up for the special-ed kids.

“I was dyslexic. At that time, they didn’t know really how to deal with it. So I had to figure out everything through my own intelligence and ability to reason because I couldn’t read and write.”

Because of his tough upbringing, O’Hearn doesn’t take the fake natty accusations lying down. 

“Steroids is now just a word that the lazy and ignorant use to describe any guy that has more muscle and dedication than them”.

Check Out: Bodybuilding Icon Frank Zane Teaches Mike O’Hearn An Unorthodox Exercise That No One Does Today

Mike O’Hearn Personal Bests

Per Open Powerlifting, below are O’Hearn’s personal bests in a sanctioned powerlifting meet —

• Squat — 305 kilograms (672.4 pounds) | 1989 ADFPA Nationals 
• Bench Press — 205 kilograms (451.9 pounds) | 1995 USPF California State Open/Natural
• Deadlift — 320 kilograms (705.4 pounds) | 1993 ADFPA California State Championships
• Total — 820 kilograms (1,807.8 pounds) | 1993 ADFPA California State Championships

O’Hearn competed in the single-ply equipped event for all lifts mentioned above. Notably, all these lifts are from back in the day, and the Titan last competed in a sanctioned powerlifting meet in 1995 at 26 years of age. 

It’d be safe to say that O’Hearn could have bettered his lifts had he stuck to competitive powerlifting. Nonetheless, the lifts mentioned above are nothing short of exemplary. 

Must Read: Best Natural Bodybuilders – 18 Natty Lifters You Need To Know About

Mike O’Hearn Nutrition Program

The actor relies on a nutrient-dense whole food diet to meet his daily caloric needs. He prioritizes eating carbohydrates over the other two macros. He believes carbs are the key to long-lasting endurance.

For O’Hearn, food is the most important aspect of a fitness regimen. The social media star is very strict with his diet and rarely goes off the set diet. Although a fan of vanilla ice cream and Nutella, he rarely allows himself a cheat meal. 

“First and foremost I focus on food intake — that’s the foundation — but I’m a huge proponent of supplements. I take HTP, calcium-magnesium-zinc, branched-chain amino acids.”

Check Out: Mike O’Hearn Experiences Dangerous Fall Off Stage As Guest Poser

O’Hearn Meal Plan

Here is what eating in a day for the four-time Mr. “Natural” Universe looks like —

Meal 1

• 12 ounces baked salmon
• 1 cup white rice
• Multivitamins
• Fat-burners
• Vitamin C
• Vitamin E

Meal 2

• 12 ounces baked chicken
• 1 cup oatmeal
• Branched-chain amino acids
• Multivitamins
• Vitamin C

Meal 3

• 8 ounces of steak
• 1 cup of rice
• 1 cup broccoli
• L-glutamine
• Multivitamins
• Vitamin C
• Branched-chain amino acids

Meal 4

• 8 ounces of chicken salad

Meal 5

• 8 ounces of steak
• 1 cup asparagus
• Multivitamins

Meal 6

• 16 ounces of salmon
• Branched-chain amino acids
• L-glutamine
• 5-HTP
• Calcium-magnesium-zinc

“My diet works great for me, but may not work for anyone else. My recommendation is to try different things, you’ll find what works.” 

Mike O’Hearn Workout Program

O’Hearn follows an intense — and unique — training program. His power bodybuilding regimen has him practically living inside a gym. The fitness model can train up to three times a day, dedicating one session each to strength, muscle hypertrophy, abs and cardio, and martial arts. 

O’Hearn Training Split

The former Mr. Universe follows a five-day-a-week training split and uses the weekend to allow his muscles time to recuperate from his intense workouts. Here is the training split O’Hearn uses to stay in shape throughout the year —

• Monday — Legs and Cardio
• Tuesday — Chest and Back
• Wednesday — Back, Calves, Abdominals, and Vale Tudo Class
• Thursday — Arms, Calves, and Abdominals
• Friday — Shoulders and Judo
• Saturday and Sunday — Rest

“I’m a powerlifter; we always use good form. I use no straps, no wraps, no suits, and no belts.”

Check Out: Mike O’hearn, Martins Licis, And Oleksii Novikov Meet For Epic Workout Session

Training Principles

O’Hearn abides by the following principles in his training regimen —

1. Go Easy in the Second (and Third) Workouts of the Day

The Power Bodybuilder is not your typical gym bro. He lifts extremely heavy in every workout and has been doing so consistently over the last four decades. 

The Titan reserves the second workout of the day for accessory work — abs, calves, and cardio that require less intensity. The only exception is Mondays, where he dedicates the second session to training his quads. 

2. Go Heavy on the Big Three

Mike O’Hearn is a fan of the big three — squats, bench press, and deadlifts, and makes it a point to include them in every leg, chest, and back workout. 

O’Hearn performs these lifts like a powerlifter. While he performs 8-12 reps on every other exercise, he sticks to doing 2-4 reps on the big three. 

Going heavy on the three compound movements is no broscience. A study conducted on 30 physically active males concluded that compound exercises are more efficient for improving muscle strength and maximal oxygen consumption than programs involving isolation lifts. [1]

“I never skip squats. Squatting is like breathing for me.”

3. Be a Jack of All Trades

Mike O’Hearn is not just a bodybuilder. He is a renowned powerlifter, strongman, actor, and martial artist. One of the biggest takeaways from O’Hearn’s story should be that you shouldn’t stick to just one field. 

Practicing different crafts can help improve your adaptability and curiosity. In O’Hearn’s case, his acting gigs make him focus on his physique aesthetics, powerlifting on his strength, and martial arts on his flexibility. 

Next Read: Mike O’Hearn Reveals His Secrets To Longevity At 52 Years Old

The Titan Training Plan

Given below is O’Hearn’s training program —

Monday 

Morning – Quadriceps

• Squat — 5-7 sets of 2-4 reps
• Leg Press — 4 sets of 10-12 reps
• Hack Squat — 4 sets of 10-12 reps
• Leg Extension — 4 sets of 10-12 reps

Afternoon – Hamstrings

• Lying Leg Curl — 4 sets of 10-12 reps
• Seated Leg Curl — 4 sets of 10-12 reps
• Walking Lunge — 4 sets of 10-12 reps

Night – Cardio

• Judo Class — 2 hours

Tuesday 

Morning – Chest

• Bench Press — 5-7 sets of 2-4 reps
• Incline Barbell Press — 4 sets of 8 reps
• Decline Barbell Press — 4 sets of 8 rep
• Fly — 4 sets of 8 reps

Afternoon – Abdominals

• Full Decline Sit-up — 3 sets of 10 reps

Wednesday 

Morning – Back

• Deadlift — 7 sets of 2 reps
• Bent-Over Row — 4 sets of 8 reps
• Pull-up — 4 sets of 8 reps (using added resistance)
• Seated Row — 4 sets of 8 reps
• Hyperextension — 4 sets of 8 reps
• Shrug — 4 sets of 8 reps

Afternoon – Calves and Abdominals

• Calf Raise — 5 sets of 20 reps
• Full Decline Sit-up — 3 sets of 10 reps

Night – Vale Tudo Class

• Mixed Martial Art Training — For 2 Hours

Thursday 

Morning – Arms

• 45-degree Incline Curl — 4 sets of 10 reps
• Standing Straight-Bar Curl — 4 sets of 10 reps
• Preacher Curl with an EZ-Bar — 4 sets of 10)4 reps
• Close-Grip Bench Press — 4 sets of 10 reps
• Push-down — 4 sets of 10 reps
• Lying Extension — 4 sets of 10 reps

Afternoon – Calves and Abdominals

• Calf Raise — 5 sets of 20 reps
• Full Decline Sit-up — 3 sets of 10 reps

Related: Mike O’Hearn Shares Arm Workout, Hits a Close Grip Bench Press of 385lb for Whopping 10 Reps

Friday 

Morning – Shoulders

• Dumbbell Clean and Jerk — 4 sets of 10 reps
• Behind-the-neck Press — 4 sets of 8 reps
• Narrow Grip Upright Row — 4 sets of 8 reps
• Front Raise — 4 x 10
• Rear-delt Lateral Raise — 4 sets of 10 reps

Friday Night 

• Judo — 2 hours

Saturday & Sunday — Rest

Supplements

As you might have noticed, O’Hearn relies heavily on supplements to ensure optimal overall health and body functioning. He has supps with every meal, except one, to meet his daily macro and micronutrient goals. 

Here are the supplements the fitness model uses —

1. Whey Protein — It is a staple in most strength-training regimens. Whey Protein helps in building muscle mass, and strength, and improves fat loss. [2]
2. BCAA — They can boost muscle growth, enhance exercise performance, help with weight loss, and reduce fatigue after exercise. [3] 
3. Glutamine — Improves recovery and is an energy source for intestinal and immune cells.
4. Fish Oil — Can improve heart, joint, and overall health. 
5. Multivitamins — An incredibly efficient way of meeting your daily micronutrient needs. 
6. Vitamin C — Vitamin C is necessary for the growth, development, and repair of all body tissues.
7. Vitamin D — It helps regulate the amount of calcium and phosphate in your body. These nutrients are needed to keep bones, teeth, and muscles healthy.
8. Collagen — A protein responsible for healthy joints and skin elasticity, or stretchiness.
9. B-Complex — Impacts your energy levels, brain function, and cell metabolism.
10. Calcium, Magnesium, and Zinc — Improve bone strength, mood, immunity, blood sugar regulation, and sleep quality.
11. 5-HTP — A form of amino acid that suppresses your hunger, improves sleep, and reduces migraine pains.

All the supplements mentioned above can feel intimidating. You don’t have to take everything O’Hearn is taking. Pick 1-3 supps that make the most sense to you and stick to them. 

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Wrapping Up

If you’re a strength sports fan who idolizes bodybuilders that can move big weights, Mike O’Hearn is your man. His diet and training program will get you in the best shape of your life. 

Remember — Since O’Hearn’s uses a high-volume, high-intensity training program, it is not best suited for beginners. Spend some time learning lifting basics and perfecting your form before jumping into the Titan’s transformation program. 

References

1. Paoli A, Gentil P, Moro T, Marcolin G, Bianco A. Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength. Front Physiol. 2017;8:1105. Published 2017 Dec 22. doi:10.3389/fphys.2017.01105
2. Krieger JW, Sitren HS, Daniels MJ, Langkamp-Henken B. Effects of variation in protein and carbohydrate intake on body mass and composition during energy restriction: a meta-regression 1. Am J Clin Nutr. 2006 Feb;83(2):260-74. doi: 10.1093/ajcn/83.2.260. PMID: 16469983.
3. AbuMoh’d MF, Matalqah L, Al-Abdulla Z. Effects of Oral Branched-Chain Amino Acids (BCAAs) Intake on Muscular and Central Fatigue During an Incremental Exercise. J Hum Kinet. 2020;72:69-78. Published 2020 Mar 31. doi:10.2478/hukin-2019-0099

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