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

Exercise Sets Reps
Bench Press – Flat 5 5 – 15
Incline DB Press 4 6 – 12
Flat DB Flys 4 10 – 15
DB Pullovers 3 10 – 12
Chest Dips 4 Till Failure

Day 2 – Tuesday: Back

Exercise Sets Reps
Chin – Ups 4 Till Failure
BB Bent Over Rowing 4 8 – 12
Lat Pulldowns 4 8 – 12
1 – Arm DB Rowing 4 8 – 12
Close Grip Lat Pulldowns 4 8 – 12

Day 3 – Wednesday: Rest Day

Day 4 – Thursday: Shoulders

Exercise Sets Reps
Seated BB Press 5 6 – 12
Seated DB Press 4 6 – 12 
Side Lateral Raises 3 10
Rare Cable Flys 3 10
BB Shrugs 4 6 – 12

Day 5 – Friday: Legs

Exercise Sets Reps
BB Squats 6 6 – 15
Leg Press 4 8 – 12
Leg Extensions 4 8 – 12
BB Deadlifts – Stiffed Leg 4 8 – 12
Leg Curls – Lying 4 15
Standing Smith Machine Calf Raises 5 20
Weighted Calf Raises – Standing 4 50

Day 6 – Saturday: Arms

Exercise Sets Reps
BB Curls 5 6 – 12
Preacher Curls 4 6 – 10
Concentration Curls 4 6 – 10
Skull Crushers – Lying 5 6 – 12
Triceps Extensions W/ Cable 4 8 – 12
Triceps Rope Pushdowns 3 10

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.