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Calum Von Moger Workout Routine and Diet Plan

Calum is a rising star in the fitness industry, originally from Australia. He presents a striking similarity to the legend, Arnold Schwarzenegger, and says he aims to build a classic physique, and not so much the physiques that you see in bodybuilding today. 


Quick stats:

Age: 22
Height: 6’3″ – 189 cm
Weight: 230 lbs. – 104 kg

Workout Routine:

Day 1: Chest

Flat Bench 5x 5-15 reps
Incline Dumbbell 4x 6-12
Flat Dumbbell fly 4x 10-15
Dumbbell Pullovers 3x 10-12
Dips 4x failure

Day 2: Back

Chins 4x failure
Barbell Bent Over Rows 4x 8-12
Lat Pulldown 4x 8-12
One Arm Dumbbell Rows 4x 8-12
Close Grip Lat Pulldown 4x 8-12

Day 3: Shoulders

Seated Barbell Press 5x 6-12
Seated Dumbbell Press 4x 6-12
Side Lateral Raises 3x 10
Rear Cable Fly’s 3x 10
Barbell Shrugs 4x 6-12

Day 4: Legs/Calves

Squat 6x 6-15
Leg Press 4x 8-12
Leg Extension 4 x 8-12
Stiff Leg Deadlifts 4x 8-12
Lying Leg Curls 4x 15
Standing Smith Machine 5x 20
Standing Calf Raises (free weight) 4x 50

Day 5: Arms

Barbell Curls 5x 6-12
Preacher Curls 4x 6-10
Concentration Curls 4x 6-10
Lying Skull Crushes 5x 6-12
Cable Extensions 4x 8-12
Rope Pulldowns 3x 10


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

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