Calum Von Moger Workout Routine

Calum Von Moger is a famous Australian bodybuilder known for winning multiple World Fitness Federation Mr. Universe titles. He used to be a skinny kid when he was child. He started lifting weights with his brother when he was 14. He entered his first competition in 2010. He posts workout routines on Facebook and Instagram. 
He is a big fan of Arnold Schwarzenegger and he also looks similar to Arnold. When asked about the similarities he says “‘I’ve looked up some pics and I can see why people say there are similarities. But I don’t want to be typecast as that or be in his shadow. The most important thing is to be yourself, whoever
you are.”
DIET PLAN 


Meal 1

  • Smoothie with Banana
  • Eggs
  • Milk
  • Ice cream
  • Peanut Butter
  • Honey
  • Oats 
  • Protein Powder
Meal 2
  • Bowl of Nutri Grain and Milk
  • Orange or Apple
Meal 3
  • White Rice with Tuna covered in Mayonnaise Cheese & Sweet Chilli Sauce
Meal 4
  • Mashed Potatoes with Cream, Cheese & Beef Burgers
Meal 5
  • Steak
  • Potatoes 
  • Milk
Meal 6
  • Bowl of Oats
  • Milk 
  • Protein Powder


SUPPLEMENTS 

  • APTECH Simply Creatine
  • APTECH Simply Beta-Alanine
  • APTECH Pump Powder
  • APTECH D-Aspartic Acid
  • APTECH BCAA
  • Whey Protein


ROUTINE 



Calum trains 5-6 days in a week. His workout routine includes up to three hours of training each day. He performs cardio and weight lifting in gym. Here is his routine – 

Day 1 (Monday)  – Chest 
Day 2 (Tuesday)  – Back 
Day 3 (Wednesday)  – Shoulders 
Day 4 (Thursday)  – Legs and Calves 
Day 5 (Friday) – Arms 
Day 6 (Saturday)  – Rest 
Day 7 (Sunday)  – Rest 




EXERCISES


DAY 1 (Chest) 

  1. Flat Bench – 5 sets of 5-15 reps

  2. Incline Dumbbell – 4 sets of 6-12 reps 

  3. Flat Dumbbell fly – 4 sets of 10-15 reps 

  4. Dumbbell Pullovers – 3 sets of 10-12 reps

  5. Dips – 4 sets to failure


DAY 2 (Back) 

  1. Chins Ups – 4 sets to failure

  2. Barbell Bent Over Rows – 4 sets of 8-12 reps 

  3. Lat Pulldown – 4 sets of 8-12 reps 

  4. One Arm Dumbbell Rows – 4 sets of 8-12 reps 

  5. Close Grip Lat Pulldown – 4 sets of 8-12 reps 


DAY 3 (Shoulders) 

  1. Seated Barbell Press – 5 sets of 6-12 reps 

  2. Seated Dumbbell Press – 4 sets of 6-12 reps 

  3. Side Lateral Raises – 3 sets of 10 reps 

  4. Rear Cable Fly’s – 3 sets of 10 reps 

  5. Barbell Shrugs – 4 sets of 6-12 reps 


DAY 4 (Legs and Calves) 

LEGS

  1. Squat – 6 sets of 6-15 reps 

  2. Leg Press – 4 sets of 8-12 reps 

  3. Leg Extension – 4 sets of 8-12 reps 

  4. Stiff Leg Deadlifts – 4 sets of 8-12 reps 

  5. Lying Leg Curls – 4 sets of 15 reps 

CALVES

  1. Standing Smith Machine – 5 sets of 20 reps 

  2. Standing Calf Raises (free weight) – 4 sets of 50 reps 


DAY 5 (Arms) 

BICEPS

  1. Barbell Curls – 5 sets of 6-12 reps 

  2. Preacher Curls – 4 sets of 6-10 reps 

  3. Concentration Curls – 4 sets of 6-10 reps 

TRICEPS

  1. Lying Skull Crushes – 5 sets of 6-12 reps 

  2. Cable Extensions – 4 sets of 8-12 reps 

  3. Rope Pulldowns – 3 sets of 10 reps 








Quote :
“Crush your enemies, see them driven before you, and hear the lamentation of their women.”
– Conan The Barbarian

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