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Calum Von Moger Workout Routine & Diet Plan

Isaac Robertson
Published by Isaac Robertson | Co-Founder & Chief Editor
Last updated: August 1, 2023

A lot of inspiring bodybuilders most probably would have stopped when faced with an injury or a setback.

Not Calum Von Moger. Dubbed as a young Arnold Schwarzenegger, Calum made his big comeback in the competitive stage for the love of his fans.

As he continues his fight, let us take a look at Calum Von Moger’s workout routine, diet, and supplements.

Quick Summary

  • Calum Von Moger workout routines range from incline bench presses, dips, dumbbell pullovers, machine rows, rack pulls, standing dumbbell presses, and leg extensions.
  • A sample of Calum's diet has chicken, rice, tuna, lean ground beef, sweet potatoes, vegetables and fruits.
  • Calum Von Moger takes creatine, BCAAs, and whey protein supplements.

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 may take him to the big screen.


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Growing up with a strict following 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, where he bagged the Nabba Junior International Championships – First Place [1].

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 Statistics

Age: 30 years old
Height: 6'2" or 188 cm
Weight: Approx. 245 - 255 lbs or 111.1 - 115.7 kg
Waist: 32 inches or 81.28 cm
Chest: 48 inches or 121.92 cm

Calum Von Moger Workout Routine

shirtless man doing chest dip at a park, man doing incline bench press

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.

Here’s how his weekly workout plan looks like:

  • Monday - Chest Workout
  • Tuesday - Back Workout
  • Wednesday - Rest
  • Thursday - Shoulders Workout
  • Friday - Legs Workout
  • Saturday - Arms Workout
  • Sunday - Rest

You can follow this full workout routine to train like Calum.

Monday - Chest Workout

Calum 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:

Pec Deck/Fly Machine 3 15-20
Incline Bench Press 4 12
Flat Machine Chest Press 4 12
Dips 3 15
Dumbbell Flys on a Slight Incline 4 15
Dumbbell pullovers 4 12

Thuesday - Back Workout

Calum Von Moger's back routine includes five different exercises.

Here's Calum Von Moger’s Back routine:

Wide Grip Lat Pulldown (SS1) 3 10-12
Low Cable Pulley Rows (SS1) 3 10
Machine Row 3 10-15
Seated Cable Row 3 10-15
Rack Pulls 3 10

SS1 means superset #1. Perform these exercises continuously.

Thursday - Shoulders Workout

Calum Von Moger's shoulder routine includes five different exercises.

Here's Calum Von Moger's shoulder routine:

Standing Barbell Press behind the neck 6 8-12
Standing Dumbbell Press 4 8-12
Upright Barbell Row 3 8-12
Dumbbell Lateral Raise 4 8-12
Cable Rear Delt Fly 4 8-12

Friday - Legs Workout

man doing a leg press, and a another man doing preacher curls

Calum Von Moger's leg routine includes four different exercises of four sets and 15 reps on average. Here's Calum Von Moger’s leg routine:

Leg Extension 5 15
Front Squat Machine 4 15
Leg Press 4 15
Hack Squats 3 15

Saturday - Arms Workout

Calum Von Moger's arm routine includes six different exercises.

Here's Calum Von Moger's arm routine:

Straight Bar Biceps Curl 4 10-15
Alternating Dumbbell Curls 4 8-12
Easy Bar Preacher Curl 4 8-12
Triceps Cable Pushdown 4 8-12
EZ bar skull crusher 4 8-12
Cable Rope Overhead Triceps Extension 4 8-12

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 a 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 keep his massive build.

Other training regimens:

Calum Von Moger Diet Plan

sweet potato slices in a plate, and another plate of chicken and rice

Calum Von Moger prefers to eat a pre-workout meal full of protein and carbs to energize his workout routine.

He 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 Diet

When cutting down on weight, he eats seven to nine ounces of carbs and combines this with 9 ounces of protein per meal.

Here's the list of Calum’s reduce on weight diet:

  • Meal # 1: Chicken and Rice
  • Meal # 2: Lean Ground Beef and Sweet Potato,
  • Meal # 3: Tuna and Rice
  • Meal # 4: Whey protein (post-workout)
  • Meal # 5: Chicken and Sweet Potato

Weight-Increasing Diet

Calum follows a very high-calorie diet in the off-seasons. Calums 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 on 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 pops
  • Meal # 2: Chicken with pasta
  • Meal # 3: Steak with one cup of white rice
  • Meal # 4: Tuna with one cup of white rice
  • Meal # 5: Steak with mashed potatoes and salad
  • Meal # 6: Oatmeal and milk or Nutella and toast with a protein shake

In addition, Calum drinks three to four liters of water a day to energize his muscles and perform at the top 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 meal 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.


container and scooper filled with protein powder

Calum Von Moger takes supplements before and after his training.

He drinks BCAA supplements throughout his routine and takes a scoop of whey protein after a workout routine.

Here's the list of Calum Von Moger’s supplements: 

What Can We Learn From Calum Von Moger?

Everyone faces setbacks when moving up in their careers.

Calum may have felt he had hit rock bottom mentally and physically before, but it didn't stop him from moving forward.

In one of his videos, he shared personal tips on working out and how to stay motivated.

Here's what we can learn best from Calum Von Moger in his own words:

“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

Today, start setting your fitness goals, whether it’s a workout routine, a diet, or supplements to boost your endurance and strength. The next thing to wanting it is to go for it.


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