Calum von Moger Workout Routine and Diet: His Training Split

Written by James C., M.S.(C), PT

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Calum von Moger, an Australian bodybuilder, has made a name for himself in the fitness industry through his dedication, hard work, and impressive physique. Often compared to a young Arnold Schwarzenegger, von Moger has earned a reputation for his intense workout routine and disciplined diet. Standing at 6’2″ and weighing in at a massive 250 pounds, the 31-year-old pro bodybuilder’s fitness regimen is designed to push him to new heights and maintain his impressive muscle mass.

Growing up on a farm in Australia, Calum learned about the importance of diet and hard work from a young age. Beginning his weight training journey at the age of 14, his discipline was forged in an old warehouse, where he trained with his brother. Utilizing a 5-day body part split focusing on chest, back, shoulders, legs, and arms, Calum’s workout routine employs special bodybuilding techniques like drop sets to induce muscular hypertrophy.

Key Takeaways

  • Calum von Moger’s workout routine emphasizes a 5-day body part split and utilizes special techniques like drop sets.
  • Diet plays a significant role in Calum’s fitness strategy, directly impacting his muscle mass and overall physique.
  • Calum’s early experiences growing up on a farm and training in an old warehouse shaped his disciplined approach to fitness.

Calum Von Moger: An Overview

calum von moger workout routine and diet plan revealed

Calum Von Moger is a renowned Australian bodybuilder who gained worldwide recognition for his remarkable physique. Born in a small town in Australia, he has become a sensation in the bodybuilding world, often being referred to as “Arnold 2.0” due to his uncanny resemblance to the legendary Arnold Schwarzenegger.

Von Moger’s journey in bodybuilding began when his older brother introduced him to the sport at a young age. Over time, he developed a passion for weightlifting and quickly realized his potential as a bodybuilder. His dedication and determination led him to compete and win numerous competitions, including the prestigious NABBA Junior International Championship and being crowned Mr. Universe three times. These victories solidified his reputation as one of the best in the field, inspiring countless fans to follow in his footsteps.

One of the key factors that contributed to Calum Von Moger’s success is his strict workout routine and diet. As a dedicated bodybuilder, he believes in maintaining a high-volume workload, turning to a combination of free weights and machines for most of his exercises. His workout routine involves a 5-day body part split, focusing on chest, back, shoulders, legs, and arms, with 15-20 sets spread over 5-6 exercises for each major body part.

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Despite his intense workout routine, Calum Von Moger understands the importance of a balanced diet, which forms a critical component of his overall fitness strategy. Consuming large amounts of protein, carbohydrates, and healthy fats, he follows a disciplined meal plan to fuel his body effectively. This, in turn, allows him to maintain his muscular build while providing the required energy for his rigorous training sessions.

Beyond his achievements in bodybuilding, Calum Von Moger’s influence has expanded through social media platforms, particularly YouTube. Through his channel, he shares his passion for fitness, offering insights into his workout routines, diet, and general lifestyle advice. His down-to-earth personality, coupled with his incredible physique, has endeared him to millions of fans around the world, making him a genuine inspiration to many aspiring bodybuilders.

Calum Von Moger’s Workout Routine

Calum Von Moger follows a 5-day body part split, concentrating on specific muscle groups each day. He starts his workouts with 1-2 warm-up sets, and then performs 3 working sets for all exercises. Calum prefers free weights for most of his exercises, as opposed to machines.

Monday Workouts

On Mondays, Calum focuses on his chest workout. He performs 6 different exercises, with an average of 4 sets and 12 reps per exercise. His chest routine includes:

  1. Peck deck/Fly machine (3 sets, 15-20 reps)
  2. Incline bench press (4 sets, 12 reps)
  3. Flat machine chest press (4 sets, 12 reps)

Tuesday Workouts

Tuesdays are for back workouts. Calum incorporates a variety of exercises to target his entire back. Some of the key exercises in his back workout are:

  1. Deadlift (varied sets and reps)
  2. Dumbbell pullovers (3 sets, 12 reps)
  3. Low cable pulley rows (4 sets, 12 reps)
  4. Machine row (4 sets, 12 reps)
  5. Seated cable row (4 sets, 12 reps)
  6. Rack pulls (3 sets, 8 reps)

Thursday Workouts

Calum’s shoulder workout takes place on Thursdays, targeting all three deltoid heads. He believes in treating each deltoid head as a separate muscle and performs a total of 22 sets for his shoulder workout. Some of the key exercises are:

  1. Rear delt fly (4 sets, 12 reps)
  2. Incline bench press (4 sets, 12 reps)
  3. Seated dumbbell press (4 sets, 12 reps)
  4. Lateral raises (4 sets, 12 reps)

Friday Workouts

Fridays are reserved for leg day. Calum focuses on strengthening his legs through a mix of compound exercises and isolation movements. Some of the key leg exercises include:

  1. Squats (varied sets and reps)
  2. Leg extension (4 sets, 15 reps)
  3. Leg press (4 sets, 12 reps)
  4. Stiff leg deadlifts (4 sets, 12 reps)

Calum’s workout routine demonstrates his dedication to training each muscle group precisely and intensely, leading to the impressive physique that he showcases today.

Calum Von Moger’s Diet

Calum Von Moger maintains a strict diet to ensure proper nutrition and fuel for his highly demanding workout routine. His diet consists mainly of high-protein foods, such as chicken and lean ground beef. To accompany his protein sources, Calum typically consumes rice or sweet potatoes as his primary sources of carbohydrates.

One of Calum’s staples in his diet is consuming around 9 ounces of protein per meal when cutting. On low carb days, he limits his carbohydrate intake to just 7 ounces for the entire day. To manage his protein intake effectively, Calum frequently includes whey protein shakes as part of his meal plan.

In addition to his protein-rich meals, Calum also consumes other essential nutrients in his diet. For instance, eggs serve as a source of healthy fats and nutrients, while salad provides a low-calorie option packed with vitamins and minerals. For snacks, Calum enjoys tuna, which is a lean protein source, and even indulges in the occasional Nutella sandwich to satisfy his sweet tooth.

Calum’s daily caloric intake is adjusted depending on his goals or training phase. When he aims to bulk up, he increases his calorie consumption to support muscle growth. Conversely, during cutting phases, he lowers his caloric intake to shed excess fat while maintaining muscle mass.

Hydration is another essential aspect of Calum’s diet. He drinks ample amounts of water throughout the day, which is crucial for overall health and performance. In some cases, Calum might opt for milk or a protein shake with a banana, ensuring he gets the necessary calories and nutrients to sustain his energy levels during his intense workouts.

Overall, Calum Von Moger’s diet focuses on meeting the nutritional demands of his training regimen, with an emphasis on high-quality protein sources, complex carbohydrates, and proper hydration. By maintaining a disciplined approach to his diet, Calum continues to achieve remarkable results in the world of competitive bodybuilding.

Key Components of Von Moger’s Fitness Strategy

Calum von Moger follows a high-volume workout plan to sculpt his impressive physique. His dedication to training is unquestionable, utilizing different techniques and adhering to a strict diet. Below are the significant aspects of Von Moger’s fitness strategy:

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Von Moger’s workout routine comprises a 5-day body part split, focusing on chest, back, shoulders, legs, and arms. He performs 15-20 sets for each major body part, spread across 5-6 exercises, maintaining a balance between strength and aesthetics. For arms, he does 24 sets combining biceps and triceps exercises. To optimize muscle hypertrophy, von Moger incorporates techniques such as drop sets in his gym sessions.

Paying meticulous attention to lifting weights, Calum von Moger emphasizes proper form and progressive overloading. He believes in increasing weights incrementally, ensuring he maintains good posture, and avoiding injuries. Additionally, he takes adequate rest between sets (around 60-90 seconds) to ensure optimal muscle recovery and growth.

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In terms of cardio, von Moger includes it in his routine, particularly when cutting or fine-tuning his physique for a competition. While his daily workouts already demand significant metabolic activity, he believes that including cardio in the form of HIIT or LISS helps enhance overall conditioning and endurance.

Diet plays a crucial role in von Moger’s fitness journey. His meal plan provides him with the necessary nutrients to support his grueling workouts, muscle recovery, and growth. Calum’s diet consists of high-quality protein sources, complex carbohydrates, and healthy fats. He also ensures that he stays adequately hydrated throughout the day.

Rest days are essential for the bodybuilder, as they allow for recovery, repair, and growth of muscle fibers worked on during the high-intensity workouts. Von Moger’s 5-day split routine allows for two rest days, which he believes are vital for the long-term sustainability of his training regime.

Pre-workout supplements are part of von Moger’s regimen, as these can help enhance training performance and focus, allowing him to push harder during his workouts. While specific preferences may vary, von Moger selects pre-workout products that have been proven to deliver results.

In conclusion, Calum von Moger’s fitness strategy combines discipline, dedication, and an understanding of his own physical capabilities. He knows that achieving his desired physique requires a balance between intense training, proper nutrition, and adequate rest. This comprehensive approach has resulted in his continued success within the bodybuilding world.

Injury and Rehabilitation

In 2018, Calum von Moger faced a series of unfortunate events that led to multiple injuries. During a stunt in March that year, Calum suffered a bicep tear requiring surgery and extensive rehabilitation. Later that year, Calum experienced another setback when he fell from a cliff while rock climbing, resulting in a knee injury as well as a ruptured quadriceps tendon. These incidents forced Calum to take a break from his regular workout routine to focus on recovery and rehabilitation.

During his time off from training, Calum’s motivation and dedication to recovery played a crucial role in his healing process. He followed a strict rehabilitation program designed to gradually regain his strength, flexibility, and muscle mass. This program involved:

  • Regulated training: Calum gradually reintroduced exercises into his workout routine, avoiding heavy weights and focusing on controlled movements to prevent re-injury.
  • Physical therapy: Calum attended regular physical therapy sessions to assist in regaining mobility, flexibility, and stability in his injured areas.
  • Diet adjustments: While recovering, he adjusted his diet to ensure optimal nutrition for healing and muscle growth, placing emphasis on consuming adequate protein and micronutrients.

Calum’s determination and resilience throughout his rehabilitation journey have been invaluable in overcoming these setbacks. By remaining focused and dedicated, he has worked hard to regain his pre-injury physical condition and continues to inspire others in their fitness journeys. With a cautious approach to training and a commitment to his physical health, Calum von Moger demonstrates that even in the face of adversity, perseverance and dedication can lead to successful recovery.

Supplement Use and Recommendations

Calum von Moger is no stranger to the benefits of supplements, as they can complement his training and nutrition regimen. When it comes to supplement use, Calum typically includes staples such as creatine, whey protein, and protein shakes in his daily routine, while also being careful with dosages and listening to his body’s needs.

Creatine is a popular choice amongst athletes and bodybuilders because it can help increase muscle mass, strength, and exercise performance. Calum might use creatine to support muscle growth during his high-volume workout sessions. Furthermore, creatine supplementation can aid in replenishing ATP stores, allowing people like Calum to have more energy for intense physical activities.

Whey protein is another essential supplement for Calum von Moger. As a high-quality source of protein with a complete amino acid profile, it helps him meet his daily protein intake and supports muscle recovery. Calum likely includes whey protein in his post-workout shakes, which allows his muscles to repair and grow effectively after rigorous training sessions.

Protein shakes play a vital role in Calum’s diet, acting as convenient and quick sources of nutrition throughout the day. When on the go or unable to prepare a full meal, protein shakes can help Calum meet his protein intake requirements, ensuring that his muscles receive a constant supply of amino acids for growth and recovery.

In summary, Calum von Moger’s supplement routine is based around essential and proven ingredients such as creatine, whey protein, and protein shakes. It is crucial for individuals, like Calum, who follow demanding workout routines and diets to consider incorporating these supplements to achieve optimal results in muscle growth and performance.

The ‘Arnold 2.0’ Era

Calum von Moger has often been referred to as Arnold 2.0. This nickname is due to his strikingly similar physique and training style to that of the legendary bodybuilder, Arnold Schwarzenegger. Like Arnold, von Moger has been dominating the bodybuilding landscape and inspiring a whole generation of upcoming bodybuilders with his impressive physique and incredible dedication to his craft.

Calum’s training regimen and discipline have played a significant role in developing his Arnold-like physique. His workout routine is characterized by high volume workloads, with each major muscle group comprising of around 15-20 sets spread across 5-6 exercises. As an example of Calum’s dedication to detail, he even views each deltoid head as a separate muscle, performing 22 sets in total for the three deltoid heads. For arm training, he completes 24 sets between biceps and triceps.

Such thorough training strategy has allowed Calum to sculpt a physique that bears a strong resemblance to the bodybuilding icon, Arnold Schwarzenegger. Not only does he possess the broad chest, well-defined arms, and chiseled abs that are reminiscent of Arnold’s era, but his dedication to mastering his craft has also earned him a place in bodybuilding competition history. Calum is undoubtedly one of today’s leading bodybuilders, and his consistent success in competitions has solidified this fact.

In addition to his rigorous workout routine, Calum’s diet plays an essential role in building and maintaining his impressive physique. Known for consuming a diet rich in protein, he typically enjoys meals featuring foods such as oats, berries, yogurt, egg whites, buffalo meat, chicken, rice, vegetables, red meat, and potatoes. The combination of his dedicated workout routine and carefully structured diet has undoubtedly contributed to his achievements in the bodybuilding world.

Embodying the spirit of Arnold Schwarzenegger’s era, Calum von Moger has gained the admiration of bodybuilding fans and enthusiasts worldwide. The ‘Arnold 2.0’ Era represents a new chapter in the history of bodybuilding, showcasing how the influence and legacy of the great Austrian Oak continue to thrive in a new generation of bodybuilders.

Frequently Asked Questions

What is Calum von Moger’s workout routine?

Calum von Moger follows a high-volume workload, with each major body part consisting of 15-20 sets spread over 5-6 exercises. His 5-day body part split focuses on chest, back, shoulders, legs, and arms, incorporating techniques like drop sets to induce muscular hypertrophy.

What does Calum von Moger’s diet plan consist of?

Calum von Moger adheres to a high-calorie meal plan to maintain his weight due to his fast metabolism. He consumes a nutrient-rich diet consisting of lean proteins, complex carbohydrates, and healthy fats to support muscle growth and recovery.

How does Calum von Moger train his abs?

Specific information regarding Calum von Moger’s ab training routine is not available in the given search results.

Which supplements does Calum von Moger recommend?

Calum von Moger has not mentioned any specific supplement recommendations in the provided search results. However, it is common for bodybuilders to use supplements like protein powder, amino acids, pre-workout powders, and multivitamins to enhance their performance and recovery.

What is Calum von Moger’s body weight and height?

The exact body weight and height of Calum von Moger were not found in the provided search results. These stats may vary over time due to changes in his training and diet.

When did Calum von Moger begin his weightlifting journey?

Calum von Moger started going to the gym at 14 years old with his brother and became hooked on weightlifting. He won his first bodybuilding competition in 2010 and competed in the World Fitness Federation (WFF) in 2011.

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