Calum Von Moger's Workout & Diet (Epic Routine Revealed)

A lot of inspiring bodybuilders would probably have stopped when faced with an injury or a setback, but not Calum Von Moger.Dubbed a young Arnold Schwarzenegger, Calum made his big comeback on the competitive stage for the love of his fans.I wanted to learn more about the workout routine that allowed him to achieve this, so I spent days going through his interviews and social media.Let's take a look at Calum Von Moger’s workout routine, diet, and supplements. Table of Contents Stats And Career HighlightsCalum Von Moger’s StatisticsCalum Von Moger Workout RoutineMonday - Chest WorkoutThuesday - Back WorkoutThursday - Shoulders WorkoutFriday - Legs WorkoutSaturday - Arms WorkoutHis Workout PrinciplesPsychological Approach to TrainingInjury Recovery and PreventionCalum Von Moger Diet PlanSupplementsWeight-Reducing DietWeight-Increasing DietHis Diet/Nutrition PrinciplesSupplements Expand Stats And Career Highlights Calum Von Moger began lifting weights at the age of 14.Born and raised in Australia, he probably didn’t know that working on a farm might take him to the big screen. View this post on Instagram A post shared by ??VON.MOGER (@calumvonmoger)Growing up with a strict focus on daily routine exercise and diet gave him the discipline that has helped him become one of the biggest names in bodybuilding.He got his first award in his sports career in 2011 when he bagged the Nabba Junior International Championships, First Place [1]. CLICK TO DOWNLOAD: GUIDE TO BULKING WITHOUT GETTING FAT! →In 2015, Calum won the WFF Pro Mr. Universe, followed by two acting roles.He portrayed himself in Generation Iron 2, in 2017, and as a young Arnold in the movie, Bigger, in 2018.His huge return came with a surprise when he won the IFBB Pro Card at the 2020 NPC (National Physique Committee) Universe Championships.Calum’s name is earning a big following on social platforms where he shares intense workout routines and daily fitness lifestyles.Calum Von Moger’s StatisticsAge: 33 years oldHeight: 6'2 or 188 cmWeight: Approx. 245 - 255 lbs or 111.1 - 115.7 kgWaist: 32 inches or 81.28 cmChest: 48 inches or 121.92 cm Calum Von Moger Workout Routine Calum’s workout routine includes up to three hours of training, with a 5-day body part split focusing on his chest, back, shoulders, legs, and arms.I tried a similar workout routine to Calum's and found that focusing on different body parts each day, just like Calum does, allowed me to target muscle growth and recovery more effectively.Here’s what his weekly workout plan looks like:Monday - Chest WorkoutTuesday - Back WorkoutWednesday - RestThursday - Shoulders WorkoutFriday - Legs WorkoutSaturday - Arms WorkoutSunday - RestYou can follow this full workout routine to train like Calum. Monday - Chest WorkoutCalum Von Moger's chest routine includes six different exercises of four sets and 12 reps on average.Here's Calum Von Moger's chest workout:EXERCISESETSREPETITIONSPec Deck/Fly Machine315-20Incline Bench Press412Flat Machine Chest Press412Dips315Dumbbell Flys on a Slight Incline415Dumbbell pullovers412 Thuesday - Back Workout Calum Von Moger's back routine includes five different exercises.Here's Calum Von Moger’s Back routine:EXERCISESETSREPETITIONSWide Grip Lat Pulldown (SS1)310-12Low Cable Pulley Rows (SS1)310Machine Row310-15Seated Cable Row310-15Rack Pulls310SS1 means superset #1. Perform these exercises continuously.Thursday - Shoulders WorkoutCalum Von Moger's shoulder routine includes five different exercises.Here's Calum Von Moger's shoulder routine:EXERCISESETSREPSStanding Barbell Press behind the neck68-12Standing Dumbbell Press48-12Upright Barbell Row38-12Dumbbell Lateral Raise48-12Cable Rear Delt Fly48-12 Friday - Legs Workout Calum Von Moger's leg routine includes four different exercises in four sets and 15 reps on average. Here's Calum Von Moger’s leg routine:EXERCISESETSREPETITIONSLeg Extension515Front Squat Machine415Leg Press415Hack Squats315Saturday - Arms WorkoutCalum Von Moger's arm routine includes six different exercises.Here's Calum Von Moger's arm routine:EXERCISESETSREPETITIONSStraight Bar Biceps Curl410-15Alternating Dumbbell Curls48-12Easy Bar Preacher Curl48-12Triceps Cable Pushdown48-12EZ bar skull crusher48-12Cable Rope Overhead Triceps Extension48-12 Similar Post: Hardcore Calum von Moger Legs Workout for Insane Results His Workout Principles The Calum Von Moger workout routine lasts up to three hours of training, six days a week.He practices a four-day split and strict adherence to the exercise routine while working on each part of his body.He does cardio exercises for one hour and weight training for up to two hours. Calum devotes more time to heavy lifting to maintain his massive build.Other training regimens:Larry Wheels Training Regimen & DietRandy Orton Training Regimen & DietTom Brady Training Regimen & DietJolyne Kujo’s Training Regimen & Diet Psychological Approach to TrainingHere's how Moger approaches his training from a psychological standpoint:Mental resilience and motivation techniques: Calum Von Moger doesn't just lift weights; he lifts his mental spirits too. He sets both short-term and long-term goals, visualizes success, and maintains a positive mindset, all of which are essential for pushing the boundaries of physical capabilities.Overcoming mental barriers: On days when motivation dips or self-doubt emerges, he employs specific strategies to overcome these challenges. He draws inspiration from past successes, engages in mental relaxation techniques, or pushes through with disciplined determination.Balancing stress and recovery: This balance is not just physical but mental too. Moger uses techniques like mindfulness, meditation, or even engaging in hobbies outside the gym.Injury Recovery and PreventionIn bodybuilding, prevention is key. Calum employs a variety of strategies to avoid injuries, including meticulous warm-up routines, listening to his body to prevent overtraining, and incorporating physiotherapy and regular medical check-ups into his regimen.These preventive measures are essential for ensuring his body remains in top condition, ready to tackle the rigors of intense training.Returning to training after an injury requires a well-thought-out strategy. Calum carefully modifies his workouts to accommodate his body's needs, ensuring a balance between recovery and continued progress.He adapts his training regimens and uses gradual progression techniques to recover. Calum Von Moger Diet Plan Calum Von Moger prefers to eat a pre-workout meal full of protein and carbs to energize his workout routine.I started incorporating a protein-rich meal into my routine, and the difference in my energy levels and performance was noticeable. It's a game-changer for intense training sessions.SupplementsHe maintains his muscle mass by eating more healthy and plentiful food, considering his super-fast metabolism.He switches his diet plan according to his fitness goals. Weight-Reducing DietWhen cutting down on weight, he eats seven to nine ounces of carbs and combines this with nine ounces of protein per meal.Here's the list of Calum’s reduce-weight diet:Meal # 1: Chicken and RiceMeal # 2: Lean Ground Beef and Sweet PotatoMeal # 3: Tuna and RiceMeal # 4: Whey protein (post-workout)Meal # 5: Chicken and Sweet PotatoWeight-Increasing DietCalum follows a very high-calorie diet in the off-season. Calum's high metabolism enables him to eat an ample amount of food to fuel his heavyweight lifting and support his massive physique.Here's the list of Calum’s increase in weight diet:Meal # 1: Smoothie with four eggs, one glass of milk, one banana, three scoops of ice cream, one tablespoon of honey, two scoops of protein powder, and a high-carb bowl of cereal coco popsMeal # 2: Chicken with pastaMeal # 3: Steak with one cup of white riceMeal # 4: Tuna with one cup of white riceMeal # 5: Steak with mashed potatoes and saladMeal # 6: Oatmeal and milk or Nutella and toast with a protein shakeIn addition, Calum drinks three to four liters of water a day to energize his muscles and perform at the highest level. His Diet/Nutrition Principles Calum’s upbringing earned him knowledge of the importance of diet.As a result, he has a definite idea of what he needs to stay in shape.He maintains a high-calorie diet to grow and retain his massive physique.But, battling to keep putting on weight due to a fast metabolism, he knew he needed to compensate for this with a lot of eating. Supplements Calum Von Moger takes supplements before and after his training.He drinks BCAA supplements throughout his routine. According to Science Direct, BCAAs increase muscle growth [2].Von Moger also takes a scoop of whey protein after a workout routine. According to a study in the National Library of Medicine, whey protein also helps increase muscle mass and improves overall body composition [3].Here's the list of Calum Von Moger’s supplements:BCAA for menWhey ProteinCreatineFollowing Calum Von Moger's lead, I also integrated BCAA supplements into my routine and noticed a marked improvement in muscle recovery and endurance.Taking whey protein post-workout has been essential in my muscle-building journey and has made a noticeable difference. “You have to set a goal for yourself and work towards that. It may be difficult, at times, to stay motivated when you know you have difficulties and not everything is in line, but you have to be patient and wait it out. You have to have a stable mindset to come back. The bottom line, you only have to want it”.- Calum Von Moger CLICK TO DOWNLOAD: GUIDE TO BULKING WITHOUT GETTING FAT! →References:https://generationiron.com/calum-von-moger-profile/https://www.sciencedirect.com/science/article/abs/pii/S0765159721002008https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6651693/