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Home » Programs » Best Bodybuilding Programs » Calum von Moger Workout Routine Spreadsheet

Calum von Moger Workout Routine Spreadsheet

By Kyle Risley
Last updated April 23, 2020


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Calum von Moger’s workout routine is a 5 day body part split that focuses on chest, back, shoulders, legs, and arms. It utilizes special bodybuilding techniques like drop sets to help induce muscular hypertrophy.

You’ll find a spreadsheet for Calum’s bodybuilding routine along with a day by day breakdown below.

Table of Contents

  • 1 Spreadsheet: Calum von Moger Workout Routine
  • 2 Video: Old School Chest Workout with Calum Von Moger
  • 3 Body Part Split per Day
    • 3.1 Monday: Chest Workout
    • 3.2 Tuesday: Back Workout
    • 3.3 Thursday: Shoulders Workout
    • 3.4 Friday: Legs Workout
    • 3.5 Saturday: Arms Workout
    • 3.6 Related Posts

Spreadsheet: Calum von Moger Workout Routine

For each exercise, fill out the total number of reps and the average weight used for the sets in the green cells.

The volume for that movement will automatically calculate and be tracked on the volume tracking tabs.

Calum von Moger Workout Routine Spreadsheet | LiftVault.com

Video: Old School Chest Workout with Calum Von Moger

Old School Chest Workout | Calum Von Moger

Body Part Split per Day

Monday: Chest Workout

Exercise MovementSetsReps
Flat Dumbbell FLy212-15
Incline Dumbbell Press38-12
Dips310-20
Bench Press (high volume, low weight)112-15
Bench Press (med volume, med weight)18-10
Bench Press (low volume, high weight)13-5
Cable Press220

Tuesday: Back Workout

Exercise MovementSetsReps
Wide Grip Lat Pulldown (SS1)310-15
Low Cable Pulley Rows (SS1)310-15
Machine Row310-15
Seated Cable Row310-15
Rack Pulls310

“SS1” means superset #1. Those exercises should be performed back to back with no rest in between.

Thursday: Shoulders Workout

Exercise MovementsSetsReps
Seated Behind the Neck Press66-12
Seated Dumbbell Press (DS AMRAP)48-12
Upright Row38-12
Dumbbell Side Lateral (3DS AMRAP)310-12
Rear Delt Fly410-12

“DS AMRAP” “3DS AMRAP” refer to drop set and triple drop set, respectively. These are performed after the prescribed sets.

So for the seated dumbbell press, the drop set will be performed as a 4th set. For the dumbbell side lateral, the triple drop sets will be performed as the 4th, 5th, and 6th sets.

Friday: Legs Workout

Exercise MovementsSetsReps
Squat58-14
Leg Press410-12
Leg Extension410-12
Stiff Leg Deadlifts410-12
Lying Leg Curls412-15
Standing Smith Machine Calf Raises525

Saturday: Arms Workout

Exercise MovementsSetsReps
Barbell Curls48-12
Preacher Curls48-12
Concentration Curls48-12
French Press56-12
Cable Extensions48-12
Lying Dumbbell Extensions612-15

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About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.

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