In the bodybuilder workout program series, I’m going to show you the ultimate Calum Von Moger workout plan in this article.
About Colum Von Moger
Calum Von Moger is a bodybuilder, actor, and brand ambassador.
In his prime, he won several titles for his jacked, aesthetic, and proportional physique, especially WFF Mr. Universe, in 2014 and 2015.
He is also known for his portrayal of Arnold Schwarzenegger in the movie titled “Bigger (2018)”.
However, his bodybuilding career took a halt after he tore his biceps while curling 400 pounds with classic physique bodybuilder Chris Bumstead in November 2017 and Quad while rock climbing in April 2018. (Source)
Since the bicep’s injury, he has endured many trials and tribulations in his career, but he has always managed to come back.
I hope we’ll see the best of Calum Von Moger in the coming years.
Calum Von Moger Workout Routines
| Day | Split 1 | Split 2 | Split 3 |
|---|---|---|---|
| 1 | Back | Chest & Triceps | Chest and Arms |
| 2 | Quads & Calves | Back and Biceps | Legs and Abs |
| 3 | Chest | Thigh and Abs | Back & Shoulder |
| 4 | Hamstring & Abs | Shoulder & Calves | Rest |
| 5 | Shoulders | Rest | Repeat |
| 6 | Arms | Repeat | – |
| 7 | OFF | – | – |
I’ve crafted three routines based on Calum Von Moger’s workout videos, which are available on his YouTube channel.
The first routine is based on muscle-group split and involves training one muscle group per day.
The second routine involves training two muscle groups together, a combination of large and small, such as chest triceps and back biceps.
Calum Von Moger’s third and final routine involves training two to three muscle groups each session: chest, biceps, and triceps on Monday, Legs and Abs on Tuesday, and Lats, Traps, and Delts on Wednesday.
Depending on your fitness level and goal, you can follow one of them or combine them into a month-long program.
Calum Von Moger Body Part Split (Plan 1)
- Monday: Back
- Tuesday: Quads and Calves
- Wednesday: Chest
- Thursday: Hamstrings and Abs
- Friday: Shoulders
- Saturday: Arms
- Sunday: OFF
This program involves training one muscle per session. It is great for people who want to follow a straightforward workout routine.
This is a high-volume training plan, so if you’re a beginner, I recommend decreasing the number of sets, reps, or exercises in each session.
Monday – Back
| Exercise | Sets | Reps |
|---|---|---|
| Conventional Deadlift | 6 | 10, 8, 6, 6, 6, 4 |
| Yates Row + Pull-up (Superset) | 4 | Till Failure |
| Reverse Grip Front Pulldown | 1 | Till Failure |
| Front Pulldown | 4 | 12, 10, 8, 6 |
| Seated Cable Rowing | 4 | 12, 10, 8, 6 |
Tuesday – Quads and Calves
| Exercise | Sets | Reps |
|---|---|---|
| Leg Extension (Warm-up) | 2 | 15-20 |
| Back Squat | 4 | 8-10 |
| Leg Press | 4 | 8-10 |
| Hack Squat | 4 | 8-10 |
| Leg Extension | 4 | 10-15 |
| Calf Raises | 5 | 15-20 |
| Seated Bend Forward | 4 | 15-sec |
Wednesday – Chest
| Exercise | Sets | Reps |
|---|---|---|
| Pec Deck/Decline Cable Fly | 3 | 15-20 |
| Incline Bench Press (warm-up) | 1 | 15-20 |
| Incline Barbell Bench Press | 4 | 10, 8, 6, 6 |
| Flat Machine Bench Press | 4 | 10, 8, 6, 6 |
| Bar Dips | 3 | Till failure |
| 15-Degree Incline DB Fly | 3 | 8-10 |
| Pullover with Squeeze Press | 3 | 8-10 |
Thursday – Hamstrings and Abs
| Exercise | Sets | Reps |
|---|---|---|
| Lying Leg Curl | 4 | 12-15 |
| High and Wide Leg Press | 4 | 8-12 |
| Hack Squat Good Morning + DB Sumo Stiff Leg Deadlift | 4 | 8-12 |
| Single-leg Standing Leg Curl | 2 | 10/leg |
| Back Supported Leg Raises | 4 | 15-20 |
| Machine Abdominal Crunches | 4 | 20-30 |
Friday – Shoulders
| Exercise | Sets | Reps |
|---|---|---|
| Behind The Neck Shoulder Press | 4 | 8-12 |
| Lateral Dumbbell Raises | 4 | 8-10 |
| Seated Dumbbell Raises | 4 | 8-12 |
| Upright Row + Shrug (superset) | 4 | 8-12 |
Saturday – Arms
| Exercise | Sets | Reps |
|---|---|---|
| EZ Barbell Curl | 4 | 8-12 |
| Preacher Curl | 4 | 8-10 |
| Concentration Curl | 4 | 8-12 |
| Press Down + Cable Curl | 3 | 8-12 |
| Overhead Cable Extension | 4 | 8-10 |
| Lying DB French Press | 4 | 8-12 |
Sunday – OFF
Take a full day off. Get a sauna, ice bath, or massage to treat your muscles with relaxation.
Calum’s Combined Muscle Group Split (Plan 2)
- Day 1: Chest & Triceps
- Day 2: Back and Biceps
- Day 3: Thigh and Abs
- Day 4: Shoulder & Calves
- Day 5: REST
- Repeat
The second Von Moger’s exercise plan involves training two muscle groups together, a combination of large and small, such as chest triceps and back biceps, in each session.
It involves working out four consecutive days, followed by one rest day.
Day 1: Chest and Triceps
| Exercise | Sets | Reps |
|---|---|---|
| Pec Deck Fly | 4 | 10-12 |
| Incline Dumbbell Press | 4 | 8-12 |
| Incline DB Fly + Pressdown (superset) | 3 | 8-12 |
| Decline Cable Fly + Overhead Extension | 3 | 8-12 |
| Seated Chest Press + Machine Dips | 3 | 8-12 |
Day 2: Back and Biceps
| Exercise | Sets | Reps |
|---|---|---|
| Straight arm Cable Pulldown | 4 | 10-12 |
| Seated Machine Row | 4 | 8-12 |
| Low Machine Row | 4 | 8-12 |
| Seated Single-arm Cable Row | 3 | 10/side |
| EZ Bar Cable Curl | 3 | 8-12 |
| Prone Dumbbell Curl | 3 | 8-12 |
| Preacher Curl | 3 | 8-12 |
Day 3: Thigh and Abs
| Exercise | Sets | Reps |
|---|---|---|
| Seated Leg Extension | 4 | 10-12 |
| Reverse Hack Squat | 4 | 8-12 |
| Machine Leg Press | 4 | 8-12 |
| Leg Press (Drop set) | 1 | Till Failure |
| Leg Curl | 4 | 15-20 |
| Back Supported Leg Raises | 3 | 15-20 |
| Machine Abs Crunches | 3 | 15-20 |
Day 4: Shoulder and Calves
| Exercise | Sets | Reps |
|---|---|---|
| Smith Machine Overhead Press | 4 | 8-12 |
| Dumbbell Lateral Raises | 4 | 8-10 |
| Seated Dumbbell Press | 3 | 8-12 |
| Dumbbell Rear Delt Row | 3 | 8-12 |
| Upright Row + Seated Calf Raises | 4 | 10-12 |
| Reverse Fly + Standing Calf Raises | 4 | 10-12 |
Calum Von Moger Advanced Workout Plan (Split 3)
- Day 1: Chest and Arms
- Day 2: Legs and Abs
- Day 3: Back and Shoulder
- Day 4: REST
- Repeat
Calum Von Moger’s third and final routine involves targeting two to three muscle groups each session.
It follows a 4-day cycle with three consecutive workout days followed by a rest day.
Day 1 – Chest and Arms
| Exercise | Sets | Reps |
|---|---|---|
| Flat Barbell Bench Press | 4 | 10-12 |
| Incline Hammer Machine Chest Press | 4 | 8-12 |
| High-to-Low Cable Fly | 3 | 8-12 |
| EZ Bar Cable Curl | 3 | 8-12 |
| Alternating Dumbbell Curl | 3 | 6/arm |
| Concentration Curl | 3 | 6/arm |
| Machine Dips | 3 | 10-12 |
| Dumbbell French Press | 3 | 8-12 |
Day 2 – Back and Abs
| Exercise | Sets | Reps |
|---|---|---|
| Leg Extension | 4 | 10-15 |
| Hack Squat/Back Squat | 4 | 10-12 |
| Machine Leg Press | 4 | 10-15 |
| Lying Leg Curl | 4 | 10-15 |
| DB Sumo Stiff leg Deadlift | 4 | 8-10 |
| Standing Calf Raises | 4 | 15-20 |
| Back Supported Leg Raises | 3 | 15-20 |
| Machine Abs Crunches | 3 | 15-20 |
Day 3 – Back and Shoulder
| Exercise | Sets | Reps |
|---|---|---|
| Bent-over Barbell | 4 | 10-12 |
| Close Grip Pulldown | 4 | 8-12 |
| Low Machine Row | 4 | 8-12 |
| Seated 1-arm Cable Row | 3 | 8/side |
| DB Overhead Press | 3 | 8-12 |
| 1-arm Lateral Cable Raise | 3 | 8/side |
| Reverse Pec Deck Fly | 3 | 8-12 |
| Shrug | 3 | 8-12 |
Who Can Follow the Calum’s Training Schedule?
Anyone who wants to increase strength, grow muscle mass, and develop an aesthetic physique can follow Calum’s training plan.
However, his workout involves plenty of sets and reps and requires considerable energy to complete each session.
So, do not follow his routine if your diet is poor, you do not sleep properly, you are new to resistance training, or you are facing any health issues.
Download The Program PDF
Make the changes in this program. For example, you can increase and decrease repetitions, sets, interval time, and the daily workout duration.
