FYI: BodyBuilding.com asked that I take down the spreadsheet for this program. The PDF is still available on their site and is linked below.
Mike O’Hearn’s power bodybuilding program is a 12 week bodybuilding routine focusing on a blend of heavy compound movements and muscle isolation accessory movements.
Mike O’Hearn 12 Week Power Bodybuilding Program Spreadsheet
You can learn more about this program from this PDF which is available for free from BodyBuilding.com.
[Spreadsheet removed due to request by BodyBuilding.com]
Workout Routine Overview
You’ll only be performing the squat, incline bench press, and deadlift once weekly. Which, for preserving strength or slowly growing it, may be sufficient for some. Most will likely find this is not enough weekly volume to stimulate significant strength gains, which is fine if you’re only looking to gain muscle size. The fact that flat bench press appears nowhere in the program (instead opting for flat bench dumbbell presses) should be an indicator that this is not a powerlifting program.
Another interesting programming choice is that the intensity + rep scheme only adjusts every 4 weeks. During those 4 weeks the programmed weights for the compound lifts (squats, incline bench press, deadlift) will remain the same.
That leaves the opportunity for progress within each 4 week cycle to the accessory lifts. Progress can be tracked on the accessory lifts by increasing the volume, which is calculated automatically in the spreadsheet, gradually through the program. While it’s not realistic to expect accessory volume to increase each week, it’s probably a good goal to have it progress every 4 to 8 weeks.