calum-von-moger-workout-routine

Here’s How Australian Oak Calum Von Moger Bodybuilder & Inspirational Speaker Trains

Being popular as the second version of Arnold Schwarzenegger, Calum Von Moger carries an excellent growth capability and genetics that matches the bodybuilding legends. Likewise, along with his massive aesthetic physique, he also carries an equal thirst for progression and strength.

At a Young Age, He Started Training With His Brother and Remained Focused on Heavy Weights & Basic Techniques

Australian-born Calum Von Moger (Born on June 9, 1990) had started working out at a young age with his brother using rusty old weights in an empty warehouse, being motivated with the goal of being strong as his elder brother.

Calum Von Moger’s Training Split

Calum follows five days per week routine that includes different body parts. Though, till now, he has followed many bodybuilding routines, and one such is below:

  • Day 1 – Monday: Chest
  • Day 2 – Tuesday: Back
  • Day 3 – Wednesday: Rest Day
  • Day 4 – Thursday: Shoulders
  • Day 5 – Friday: Legs
  • Day 6 – Saturday: Arms
  • Day 7 – Sunday: Rest Day

Here below is Calum Von Moger’s training routine:

Calum Von Moger’s Workout Routine

Day 1 – Monday: Chest

ExerciseSetsReps
Bench Press – Flat55 – 15
Incline DB Press46 – 12
Flat DB Flys410 – 15
DB Pullovers310 – 12
Chest Dips4Till Failure

Day 2 – Tuesday: Back

ExerciseSetsReps
Chin – Ups4Till Failure
BB Bent Over Rowing48 – 12
Lat Pulldowns48 – 12
1 – Arm DB Rowing48 – 12
Close Grip Lat Pulldowns48 – 12

Day 3 – Wednesday: Rest Day

Day 4 – Thursday: Shoulders

ExerciseSetsReps
Seated BB Press56 – 12
Seated DB Press46 – 12 
Side Lateral Raises310
Rare Cable Flys310
BB Shrugs46 – 12

Day 5 – Friday: Legs

ExerciseSetsReps
BB Squats66 – 15
Leg Press48 – 12
Leg Extensions48 – 12
BB Deadlifts – Stiffed Leg48 – 12
Leg Curls – Lying415
Standing Smith Machine Calf Raises520
Weighted Calf Raises – Standing450

Day 6 – Saturday: Arms

ExerciseSetsReps
BB Curls56 – 12
Preacher Curls46 – 10
Concentration Curls46 – 10
Skull Crushers – Lying56 – 12
Triceps Extensions W/ Cable48 – 12
Triceps Rope Pushdowns310

Day 7 – Sunday: Rest Day

Calum Von Moger’s Diet Plan

Here, below is the meal plan of Calum Von Moger. Like other bodybuilders, he also believes that a high protein diet is key to building muscles. Depending upon his goals, he goes for six meals a day that contains the proper balance of protein, carbs, and fats.

Meal 1

  • Oats – 1 ½ Cups
  • Protein Shake – 1 Scoop
  • Berries & Yogurt

Meal 2

  • Egg Whites – 6
  • Whole Egg – 1
  • Buffalo Meat – 6 Ounce

Meal 3

  • Chicken – 9 Ounces
  • Rice – 7 Ounces
  • Vegetables – 1 Cup

Meal 4

  • Red Meat – 9 Ounces
  • Potato – 7 Ounces

Meal 5

  • Chicken – 9 Ounces
  • Rice – 7 Ounces
  • Vegetables – 1 Cup
  • Salad

Meal 6

  • Egg Whites – 12
  • Cream of Rice – ½ Cup

Note:

  • Up to 3 protein shakes per day in between meals.

Physical Statistics of Calum Von Moger

  • Height – 6 Feet & 2 Inch
  • Weight – 245 Lbs to 255Lbs (111.1 kg to 115.7 kg)
  • Arms – 20 Inch
  • Chest – 48 Inch
  • Waist – 32 Inch
  • Thighs – 26 Inch

Accomplishments of Calum Von Moger

  • 2011 – Placed 1st – NABBA (Junior International Championships – Melbourne)
  • 2011 – Placed 3rd – NABBA (Junior Southern Hemisphere Championships)
  • 2011 – Placed 1st – WFF (Junior Mr. Universe – Baden, Austria)
  • 2013 – Placed 1st – NABBA (Class 1 International Championships)
  • 2013 – Placed 3rd – NABBA (Class 1 Southern Hemisphere Championships)
  • 2013 – Placed 5th – WFF (Universe – Superbody)
  • 2014 – Placed 1st – WFF (Mr. Universe – South Korea)
  • 2015 – Placed 1st – WFF (Pro. Mr. Universe)
  • 2016 – Placed 1st – NPC (Irongames Championships)
  • 2020 – Placed 1st – NPC (Universe)

Calum Von Moger’s Filmography

Below are the movies in which Calum Von Moger has worked:

Movies

  • Unbroken – Released in 2019
  • Bigger – Released in 2018
  • Generation Iron 2 – Released in 2017

Wrapping Up

Calum didn’t become swole and big overnight. It took years and years of dedication. And, if you’re someone who’s inspired by Calum’s classic body and wants to have a massive physique, then you’ve to be persistent with your workouts and high protein diet.

However, if you’re an intermediate or even a beginner who knows the basics of a workout routine, in that case, you can start with Calum’s workout plan, and along with the proper supplementation and diet, you’ll reap the rewards.