Looking to get big and ripped like fitness model Mike Ohearn? Then you need to learn about his workout routine! This article covers everything from Mike’s typical daily routine to his top muscle-building tips. So if you’re ready to start packing on some serious size, keep reading!
Mike O’hearn’s workout routine is all about simplicity and consistency. While he incorporates weight lifting and cardio, his main focus is bodyweight exercises like push-ups, pull-ups, and squats. He also includes HIIT (High-Intensity Interval Training) to mix up his routine and keep his muscles challenged. His philosophy is that you don’t need fancy gym equipment or complicated workouts – just the determination to work hard and improve every day. As a result, Mike often travels without gear, relying solely on bodyweight exercises to stay in shape.
Current Stats
|
Height |
6’3” |
|
Weight |
108 kg |
|
Age |
53 |
|
Birthday |
26 January 1969 |
|
Body Type |
Muscular |
|
Accolades |
Powerlifting champion 4 times |
Workout Principles
Mike O’hearn, a social media personality and a fitness model, believes every workout should include a combination of strength training and cardiovascular exercises. He also emphasizes the importance of functional movements, using your body weight or free weights to mimic real-life situations.
In addition to these principles, O’hearn stresses the value of varied routines to keep your muscles challenged and prevent boredom. He is also a proponent of active rest days, incorporating low-intensity activities such as walking or yoga instead of completely taking a day off from exercise. Following these principles, O’hearn has created effective workouts for his clients and inspired long-term healthy habits.
Workout Routine
Considering his sculpted physique, it might be easy to assume that Mike O’hearn spends every waking hour in the gym. But, in reality, his workout routine is surprisingly balanced and efficient. Every week, he incorporates a mix of weightlifting, calisthenics, and Cardio, with at least one rest day for recovery. He also highly values proper form and technique, targeting different muscle groups and avoiding overtraining.
However, remember that it took years of hard work for him to achieve such impressive strength and endurance. Imitating his routine may not get you there overnight – but with patience and persistence, Mike’s approach can certainly help lead you toward success.
This is his exercise schedule:
Monday – Abs & Chest
Mike likes to start his week on Monday with a chest and abs workout. This usually consists of 5 exercises.
- 6 sets and five reps in each set of Incline Bench Press with a barbell
- 4-5 sets and 10 reps in each set of Dumbbell Bench Press
- 3 sets and 8-10 reps in each set of Incline Dumbbell Flyes
- 30 minutes of Treadmill
- Crunches to failure
Tuesday: Abs & Legs
On Tuesday, Mike O’ Hearn works out his legs and abs by running on the treadmill and doing leg exercises.
- 30 minutes on Treadmill
- Crunches to failure
- 7 sets and 3 reps in each set of Barbell Squat
- 5 sets and 10 reps in each set of Leg Press
- 3 sets and 8 reps in each set of Leg Extensions
Wednesday: Abs & Shoulders
Mike O’ Hearn does a shoulder and abdominal program on Wednesday.
- 3 sets and 8 reps in each set of Military Press
- 3 sets and 8 reps in each set of Upright Row with a barbell
- 3 sets and 8 reps in each set of Upright Row with dumbbells
- 4 sets and 12 reps in each set of Lateral raise (side)
- 4 sets and 12 reps in each set of Delt Raise( rear )
- 30 minutes of Treadmill
- Crunches to failure
Thursday – Abs & Arms
On Thursday, Mike O’ Hearn works on his abs and arms.
- 3 sets and 8-12 reps in each set of Barbell Curl
- 3 sets and 8-12 reps in each set of Dumbbell Curl
- 3 sets and 8-12 reps in each set of Preacher Curl
- 4 sets and 8-12 reps in each set of Triceps Press
- 4 sets and 8-12 reps in each set of Triceps Pushdown
- 4 sets and 8-12 reps in each set of Triceps Extension with dumbbells
- 30 minutes of Cardio
Friday – Abs & Back
Mike O’ Hearn does five different exercises for his back and abs on Friday.
- 7 sets and 2 reps in each set of Barbell Deadlift after 1 or 2 warm up sets
- 5 sets and 10 reps in each set of Dumbbell Row
- 3 sets and 8 reps in each set of Lat Pulldown
- 30 minutes of Cardio
- Crunches to failure
Saturday And Sunday – Rest
Mike O’ Hearn takes rests on Saturday & Sunday and lets his body recover from all the workouts he did in a week. Having at least one day of rest in a week is important to let the muscles grow.
Diet
Regarding healthy eating, Mike Ohearn starts his day off right with a healthy meal. Mike incorporates plenty of fruits, vegetables, and protein into his daily diet. By fueling his body with nutrient-dense foods, he can maintain his energy levels and achieve his fitness goals.
Here is his diet:
1. Breakfast
- Oats
- Banana
- Almonds
2. Snack
- Rice Cakes
- Cottage Cheese
3. Lunch
- Wholegrain Rice
- Chicken Breast
- Mixed Vegetables
4. Snack
- Wholegrain Rice
- Chicken Breast
- Mixed Vegetables
5. Dinner
- Wholegrain Rice
- Chicken Breast
- Mixed Vegetables
5. For Late Night Cravings
- 8 Egg Whites
- Smoked Salmon
Supplements
In an interview, Mike said,
“As a dedicated athlete and fitness trainer, I understand the importance of proper nutrition. In addition to eating an overall balanced diet, I supplement my meals with several essential products. BCAAs (branched-chain amino acids) help to promote muscle growth and recovery, while probiotics support healthy digestion and immune function. Omega-3 fish oil helps to reduce inflammation and improve heart health.
Multivitamins provide essential nutrients I may not get enough of in my diet, and vitamin D helps me maintain strong bones and muscles. These supplements work together to support my optimal physical performance and overall well-being.
Of course, you must consult your healthcare provider before changing your dietary supplement routine. But for me, these products have proven invaluable in maintaining my health and wellness goals.”
Summary
If you’re looking to build muscle like Mike Ohearn, then be sure to give this workout routine a try! It’s simple, but it gets the job done. And remember, always focus on progressing and challenging yourself to see the best results.
