Hall Of Fame And Bodybuilding Icon, Michael O’Hearn Shares His “Diet Plan, His Workout Routine, And His Supplements Regimen”

Mike O’Hearn (born January 26, 1969) is an American bodybuilder, personal trainer, actor, and model. He has been featured on over 400 magazine covers and was Fitness Model of the Year seven times.

Mike O’Hearn appeared as the gladiator “Titan” in the 2008 revival of American Gladiators. O’Hearn is the only individual to be a Gladiator on both the original (1989–1996) (as Thor) and the 2008 series. He is the founder of Power Bodybuilding, a subscription-based exercise program. Michael O’Hearn was born in Kirkland, Washington, on January 26, 1969. 

Mike O’Hearn is a famous bodybuilder, powerlifter, fitness model, TV star, and entrepreneur who has significantly impacted the fitness industry for over three decades. Mike O’Hearn was born in 1969 in America he has achieved remarkable success throughout his career and is dedicated to rigorous workouts and physical fitness.

Growing up in a large family where physical training was a way of life, Mike discovered his passion for weightlifting and martial arts at an early age.

As the youngest member of his family, “he embraced these disciplines as a means of self-defense and personal development. Mike’s father, a football player, and bodybuilder, played a crucial role in inspiring him to pursue fitness”.

Supported by his artistic mother, who believed in the importance of pursuing one’s dreams, Michael O’Hearn began his fitness journey driven by the desire to stand out among his siblings and overcome the challenges he faced.

His exceptional achievements include being a four-time Mr. Universe and four-time California Powerlifting Champion and holding titles in strongman competitions and California Judo.


Michael O’Hearn’s impressive physique has graced the covers of more than 500 magazines, and he gained widespread recognition as the Team Captain “Titan” on the television show American Gladiators.

Beyond his accomplishments in the fitness and sports realm, Mike O’Hearn is known for his philanthropy and involvement in charitable causes.

He actively supports organizations like the “Good Dog Animal Rescue Center” and “Just Keep Livin’,” where he raises funds and shares his experiences to inspire others to achieve their goals.

Michael O’Hearn’s love for animals, particularly dogs, has fueled his passion for the “Good Dog Animal Rescue Center” in Los Angeles. He dedicates his efforts to helping misplaced dogs and emphasizes his deep bond with animals, especially canines.

Additionally, through his work with “Just Keep Livin’,” Mike motivates individuals to surpass their perceived limitations and achieve personal greatness.

Despite his success and celebrity status, “Mike O’Hearn remains grounded and approachable. He is widely regarded as a down-to-earth individual, always ready to extend a helping hand and make a positive impact on the lives of others”.

Mike O’Hearn’s enduring presence in the fitness industry, philanthropic endeavors, and genuine personality have solidified his status as a prominent figure.

His devotion to physical fitness, family values, and charitable contributions make him an inspiring role model for aspiring athletes and individuals seeking personal growth.

Mike O’Hearn Diet and Nutrition Plan

Michael O’Hearn follows a consistent diet plan that helps him maintain a ripped physique throughout the year. He consumes a total of eight meals per day.

In the first four meals, “he includes around 30 grams of protein along with 50 grams of carbohydrates and some fats. He removes the carbohydrates for the remaining four meals and incorporates vegetables instead”.

While Mike attaches to a strict eating routine for most of the year, he also allows himself some treats during the off-season to aid in his body’s recovery.

“He believes that being too strict with your diet all year round can cause the body to adapt in a way that hampers nutrient utilization. Just like changing up workouts, Michael O’Hearn suggests changing your diet when necessary”.

It’s important to note that Mike O’Hearn emphasizes the individuality of dietary preferences and encourages experimentation to find what works best for each person.

What works for him may only work for some, “so he recommends trying different approaches to discover what suits your body and goals. Flexibility and adaptation are critical aspects of his approach to both diet and exercise”.

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Mike O’Hearn Meal Plan

Mike O’Hearn takes six meals a day. Here is the complete detail:

Mike O’Hearn Meal 1

  • Oatmeal
  • Whole Eggs 2
  • Green Tea
  • Fish Oil
  • Water

Mike O’Hearn Meal 2

  • Whey Protein Powder
  • Cherries
  • Flaxseeds
  • Water

Mike O’Hearn Meal 3

  • Ground Beef 300 g
  • Salad 200 g
  • Tomato 1
  • Green Beans 40 g
  • Red onions 100 g

Mike O’Hearn Meal 4

  • Vitamins
  • Protein Shake
  • BCCA Supplements

Mike O’Hearn Meal 5

  • Feta Cheese
  • Brown Rice
  • Shrimp
  • Olive Oil

Mike O’Hearn Meal 6 

  • Whole Eggs 4
  • Granola
  • Whey Protein

Mike O’Hearn Supplements

Mike O’Hearn supplements his fitness routine to support his training and overall health. While specific details about his supplement regimen should be mentioned in the provided information, it is common for bodybuilders and athletes to include various supplements in their nutrition plans.

Here are some common types of supplements that athletes, including bodybuilders like Mike O’Hearn, may consider incorporating:

Protein Powder

Protein powders like whey protein are popular among athletes to support muscle recovery and growth.

Mike O’Hearn provides a convenient source of high-quality protein that can be easily consumed post-workout or as a snack throughout the day.

Branched-Chain Amino Acids 

BCAAs are a group of essential amino acids (leucine, isoleucine, and valine) crucial in muscle protein synthesis.

Mike O’Hearn uses BCAA supplements to support muscle recovery, reduce muscle soreness, and enhance exercise performance.

Pre-Workout Supplements

Pre-workout supplements are designed to boost energy, improve focus, and enhance endurance during workouts. Mike O’Hearn often contains caffeine, beta-alanine, creatine, and nitric oxide precursors.

Multivitamins and Minerals 

A well-rounded multivitamin can help Mike O’Hearn meet his nutritional needs, especially following a rigorous training regimen. Essential vitamins and minerals support overall health, energy production, and recovery.

Omega-3 Fatty Acids

Omega-3 supplements, typically from fish oil, provide essential fatty acids that support joint health, reduce inflammation, and promote cardiovascular health.


Glutamine is an amino acid that plays a role in muscle recovery and immune function. Mike O’Hearn may supplement with glutamine to support his training and overall well-being.

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Mike O’Hearn Workout Routine

Mike O’Hearn’s workout routine is heavily influenced by his early exposure to powerlifting through his family. His workouts primarily revolve around heavy compound exercises and high intensity.

He incorporates classic, old-school training principles, focusing on lifting heavy weights and pushing his limits. Some critical exercises that Mike includes in his workouts are deadlifts, squats, and bench presses.

These compound movements engage multiple muscle groups and are known for their effectiveness in building strength and muscle mass.

In terms of reps and sets, Mike emphasizes a high-volume approach. This means performing a large number of sets and reps during his workouts.

While this may appear intense for beginners, it has become a natural part of Mike’s training routine after more than 30 years of consistent lifting.

Here is a breakdown of Mike O’Hearn’s workout routine:

Monday: Quads and Hams Workout

Squats 5-7 Sets, 2-4 Reps 700+ Pounds
Leg Presses 4 Sets, 10-12 Reps 2,000 Pounds
Hack Squats 4 Sets, 10-12 Reps 800 Pounds
Leg Extensions 4 Sets, 10-12 Reps Stack Weight
Lying Leg Curls 4 Sets, 10-12 Reps Stack Weight
Seated Leg Curls 4 Sets, 10-12 Reps Stack Weight
Walking Lunges 4 Sets, 10-12 Reps 225 Pounds

Tuesday: Chest and Abs Workout

Bench Presses 5-7 Sets, 2-4 Reps 500+ Pounds
Incline Barbell Presses 4 Sets, 8 Reps 455 Pounds
Decline Barbell Presses 4 Sets, 8 Reps 405 Pounds
Flyes 4 Sets, 8 Reps 140 Pounds
Full Decline Situps 3 Sets of 10 Reps 45-Pound Plate Behind his Head

Wednesday: Back, Calves, and Abs Workout

Deadlifts 7 Sets, 2 Reps 700 Pounds
Bent-Over Rows 4 Sets, 8 Reps 455-495 Pounds
Pullups 4 Sets, 8 Reps 100-150 Pounds + Bodyweight
Seated Rows 4 Sets, 8 Reps Stack Weight
Hyperextensions 4 Sets, 8 Reps
Shrugs 4 Sets, 8 Reps 800 Pounds
Calf Raises 5 Sets, 20 Reps
Full Decline Situps 3 Sets, 10 Reps 45-Pound Plate Behind his Head
Vale Tudo Class (Mixed Martial Arts Training) 2 Hours

Thursday Morning: Arms, Calves, and Abs Workout

45-Degree Incline Curls 4 Sets, 10 Reps 90-Pound Dumbbells
Standing Straight-Bar Curls 4 Sets, 10 Reps 225 Pounds
Preacher Curls with EZ-Curl Bar 4 Sets, 10 Reps 225 Pounds
Close-Grip Bench Presses 4 Sets, 10 Reps 455 Pounds
Pushdowns 4 Sets, 10 Reps 180 Pounds
Lying Extensions 4 Sets, 10 Reps 225 Pounds
Calf Raises 5 Sets, 20 Reps
Full Decline Situps 3 Sets, 10 Reps 45-Pound Plate Behind his Head

Friday Morning: Shoulders Workout

Dumbbell Clean and Jerks 4 Sets, 10 Reps 120-Pound Dumbbells
Behind-the-Neck Presses 4 Sets, 8 Reps 315 Pounds
Narrow-Grip Upright Rows 4 Sets, 8 Reps 225 Pounds
Front Raises 4 Sets, 10 Reps 60-Pound Dumbbells
Rear-Delt-Machine Iaterals 4 Sets, 10 Reps Stack Weight

Saturday: Cardio

  • Judo Class for 2 hours

Sunday: Rest

  • Rest

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