Calum von Moger, the complete training plan
Athlete well known in this world, not only for his physique, but for his similarities with the legendary Arnold, who he even played in a film.
Calum von Moger's training plan is done five times a week, opting to train each muscle group directly just once.
You normally do between 3 and 5 sets per exercise and there is no fixed number of repetitions, normally varying between 6 and 15 reps.
If you don't know any exercise, just click on the name to access an illustrative image of it.
So let's get to know the training plan.
Training A? Chest
- Flat bench press ? 5 sets x 5-15 reps
- Incline Dumbbell Chest Press ? 4 sets x 6-12 reps
- Openings ? 4 sets x 10-15 reps
- Dumbbell Pullover ? 3 sets x 10-12 reps
- Funds ? 4 sets x Until failure
Training B? Back
- Reverse grip pull-ups ? 4 sets x Until failure
- Barbell row ? 4 sets x 8-12 reps
- Pulldown ? 4 sets x 8-12 reps
- Dumbbell row ? 4 sets x 8-12 reps
- Pulldown with short grip ? 4 sets x 8-12 reps
Training C? Shoulders
- Seated Barbell Shoulder Press ? 5 sets x 6-12 reps
- Dumbbell shoulder press ? 4 sets x 6-12 reps
- Sides ? 3 sets x 10 repetitions
- Hamstrings with cables ? 3 sets x 10 repetitions
- Barbell Shrinks ? 4 sets x 6-12 reps
D training? Legs
- Squat ? 6 sets x 6-15 reps
- Press ? 4 sets x 8-12 reps
- Leg Extension ? 4 sets x 8-12 reps
- Deadlift with straight legs ? 4 sets x 8-12 reps
- Leg curl ? 4 sets x 15 reps
- Gemini in smith ? 5 sets x 20 repetitions
- Standing calves with free weight ? 4 sets x 50 repetitions
Training And? Arms
- Curl with bar ? 5 sets x 6-12 reps
- Concentrated curl with bar ? 4 sets x 6-10 reps
- Concentrated dumbbell curl ? 4 sets x 6-10 reps
- Tricep with bar to forehead ? 5 sets x 6-12 reps
- Tricep extension on the machine ? 4 sets x 8-12 reps
- Tricep extension with rope ? 3 sets x 10 repetitions
