/ / Arnold 2.0: Calum Von Moger

Arnold 2.0: Calum Von Moger

Quick Stats:

Age: 25
Height: 6’2″ – 188 cm
Weight: 250 lbs – 113 kg

What was your lifestyle like prior to your transformation?

I grew up in a very small town on a little farm with my family. I played soccer for 8 years and was always very athletic. I remember growing up in an organized household where the entire family followed a daily routine. The environment where I grew up undoubtedly helped shape my mindset on discipline.
I learned to place a high value on food and nutrition at a young age too.

What was your low point or turning point?

When I was 14 my brother and I started training at an old warehouse; it had rusty iron barbells and dumbbells. At that time, I was skinny and not very strong; my fitness goal was to catch up to my older brother who was bigger and stronger than me. I spent my days training and watching Pumping Iron. I ate cans of tuna and whole chickens, and I hit the beach all while attending high school. In 2011, I was recruited to enter the WFF Junior Mr. Universe competition. I competed in the NABBA Junior International Championships and won that competition.
I went on to take first place in the Jr. Mr. Universe in the same year. That competition had a big impact on me because I knew I could now excel in bodybuilding.

Were there any unique challenges or circumstances that made your transformation particularly difficult?

Yes, women. My mum really didn’t like me bodybuilding as a teenager, and many times she tried to stop me from going to the gym. Now I 100% have her support because she sees how successful I have become.
I also had girlfriends in the past which made it hard at times, but I think anyone can relate to that.

What is your life like now that you’ve made a transformation?

I’m extremely busy now. After becoming Mr. Universe for 3rd time and being an ambassador for the health and fitness industry, I find that I am traveling every month to a new city or country.
I meet so many people, fans and friends along the way; it’s a beautiful feeling. I really am very blessed.

What motivates you to keep going and push harder?

As a kid, I remember watching Steve Reeves in Hercules. I looked up to him as a role model for my ‘dream’ physique. Now that I have built a nice shape from bodybuilding, kids on social media are looking up to me and reaching out to me on a daily basis.
I feel I have switched from being the kid with ‘big’ dreams, to a man who can be a role model; that’s what motivates me.

What is your next goal? Where do you see yourself this time next year?

My next goal is to expand my name not just in the fitness industry, but in entertainment and wildlife conservation in Africa. I have a big heart for animals, and I would love to use my platform to create awareness for purposes that are greater than my own. Next year, I plan on hosting the Mr. Universe show in Miami.
I also plan on doing guest appearances around the world; I’m already booked up each month until May of next year.

What is your current training philosophy?

Rome wasn’t built in a day; it takes time, patience and consistency.
Full Routine:

Monday: Back

  • Hammer Lat Pulldowns 4 x 10-15 (Superset)
  • Rope Pullovers 4 x 10-15
  • Low Back Machine Rows 3 x 10-12 (Superset)
  • Middle Back Machine Rows 3 x 10-12
  • Close Grip Lat Pulldowns 3 x 10-12 (Superset)
  • Single Arm Machine Lat Pulldowns 3 x 10-12
  • Hyperextensions 2 x 15

Tuesday: Chest

  • Pec Deck 3 x 10-15
  • Incline Machine Press 3 x 10-12
  • Flat Machine Press 3 x 10-12
  • Machine Fly’s 3 x 10-12
  • Incline Dumbbell Press 3 x 10-12
  • Decline Machine Press 3 x 10-12

Wednesday: Quads

  • Leg Extensions 4 x 10-15
  • 45° Leg Press 4 x 10-15
  • Smith Machine Squats 3 x 10-15
  • Single Leg Press 3 x 10-15
  • Vertical Leg Press 3 x 10-15

Thursday: Hamstrings/Calves

  • Lying Leg Curls 4 x 10-15
  • Stiff Legged Dumbbell Deadlifts 3 x 10-15
  • Hatch Machine Deadlifts 3 x 10-15
  • High Leg Press 3 x 10-15
  • Calf Press 5 x 10-15
  • Adductor Machine 4 x 10-15

Thursday: Arms/Abs

  • Standing EZ-Bar Curls 4 x 10-15
  • Preacher Curls 3 x 10-15
  • Machine Curls 3 x 10-15
  • Cable Pushdowns 4 x 10-15
  • Skull Crushers 3 x 10-15
  • Machine Extensions 3 x 10-15 (Giant Superset)
  • Leg Raises 3 x 20
  • Knee Raises 3 x 20
  • Machine Sit Ups 3 x 20

Friday: Shoulders/Calves

  • Machine Shoulder Press 3 x10-15
  • Side Lateral Raises 3 x10-15
  • Dumbbell Overhead Press 3 x 10-15
  • Rear Delt Fly’s 3 x 10-15
  • Seated Shoulder Press 3 X Failure
  • Seated Calf Press 5 x 10-20

Saturday: Rest

  • Recovery

Sunday: Rest

  • Recovery


Favorite form of cardio?

How do you do cardio? (Laughs) But in all seriousness, I don’t do any cardio. At the present moment, I do a lot of walking daily. I only incorporate cardio when I have to shred down for a show.

Describe/List your cardio routine:

When I’m prepping for a show, I will do cardio five times a week.
I’ll do two times fasted and three times a week normal cardio, using a combo of the treadmill and incline walking intervals.


What is your approach to nutrition?

Everything in moderation; I generally eat very well for most of the day, but it is not uncommon for me to take on a lot of burgers and pizza.
(Laughs) I have a fast metabolism, and I know my body can burn through the calories easily.


Do you bulk and cut or stay lean year round?

Bulking is hard, staying lean is easy. I am forever trying to add/maintain lean muscle mass.
Daily Diet:
  • Meal 1: 1 ½ cup Oats, 1 Scoop Protein, Berries and Yogurt
  • Meal 2: 6 Egg Whites, 1 Egg and 6 ounces Buffalo Meat
  • Meal 3: 9 ounces Chicken, 7 ounces Rice and 1 cup Vegetables
  • Meal 4: 9 ounces Red Meat and 7 ounces Potato
  • Meal 5: 9 ounces Chicken, 7 ounces Rice, Salad and 1 cup Vegetables
  • Meal 6: 12 Egg Whites and ½ cup Cream of Rice
  • Between meals, I’ll usually have up to 3 protein shakes a day.

What has been your biggest accomplishment in the fitness field?

Most definitely, winning the Mr. Universe title three times and becoming the first WFF Pro bodybuilder in this federation.

What are your best 3 tips for someone looking to reach their goal physique?

  1. In three words, never give up!
  2. Set a goal and do whatever it takes to reach it.
  3. Don’t let day to day difficulties stop you from having an enthusiastic approach to life!

Favorite Quote:

Just like the oak sleeps in the acorn and the eagle waits in the egg, every great achievement started with a dream or a thought. – Dad

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