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
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.
Video: Old School Chest Workout with Calum Von Moger
Body Part Split per Day
Monday: Chest Workout
| Exercise Movement | Sets | Reps |
|---|---|---|
| Flat Dumbbell FLy | 2 | 12-15 |
| Incline Dumbbell Press | 3 | 8-12 |
| Dips | 3 | 10-20 |
| Bench Press (high volume, low weight) | 1 | 12-15 |
| Bench Press (med volume, med weight) | 1 | 8-10 |
| Bench Press (low volume, high weight) | 1 | 3-5 |
| Cable Press | 2 | 20 |
Tuesday: Back Workout
| Exercise Movement | Sets | Reps |
|---|---|---|
| Wide Grip Lat Pulldown (SS1) | 3 | 10-15 |
| Low Cable Pulley Rows (SS1) | 3 | 10-15 |
| Machine Row | 3 | 10-15 |
| Seated Cable Row | 3 | 10-15 |
| Rack Pulls | 3 | 10 |
“SS1” means superset #1. Those exercises should be performed back to back with no rest in between.
Thursday: Shoulders Workout
| Exercise Movements | Sets | Reps |
|---|---|---|
| Seated Behind the Neck Press | 6 | 6-12 |
| Seated Dumbbell Press (DS AMRAP) | 4 | 8-12 |
| Upright Row | 3 | 8-12 |
| Dumbbell Side Lateral (3DS AMRAP) | 3 | 10-12 |
| Rear Delt Fly | 4 | 10-12 |
“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 Movements | Sets | Reps |
|---|---|---|
| Squat | 5 | 8-14 |
| Leg Press | 4 | 10-12 |
| Leg Extension | 4 | 10-12 |
| Stiff Leg Deadlifts | 4 | 10-12 |
| Lying Leg Curls | 4 | 12-15 |
| Standing Smith Machine Calf Raises | 5 | 25 |
Saturday: Arms Workout
| Exercise Movements | Sets | Reps |
|---|---|---|
| Barbell Curls | 4 | 8-12 |
| Preacher Curls | 4 | 8-12 |
| Concentration Curls | 4 | 8-12 |
| French Press | 5 | 6-12 |
| Cable Extensions | 4 | 8-12 |
| Lying Dumbbell Extensions | 6 | 12-15 |
