Build pecs with this Calum Von Moger chest workout that the bodybuilding Gods would be proud of.
Calum Von Moger is a bodybuilder, among other professions, with a massive physique and accomplished career. As someone who knows what it takes to be the best, and compete with the best, Calum uses his platform to inspire others so they too can see great chest gains.
When it comes to working hard, looking to the pros and those who have gone before us is a great way to boost all our gains. They’ve done it before and are living proof of what can happen when you grind in the gym and really keep your head down to do the work. So many websites and influencers claim to know exactly how to get a massive and shredded physique but at the end of the day, why not look to bodybuilding legends and icons for that sought after advice?
Calum Von Moger certainly knows what it takes to see massive gains and as an accomplished bodybuilder and rising icon, Calum is one to definitely take notes from.
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Full Name: Calum Von Moger |
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| Weight | Height | Date Of Birth |
| 245-255 lbs. | 6’2’’ | 06/09/1990 |
| Profession | Era | Nationality |
| Bodybuilder, Actor, Entrepreneur, Online Personality | 2010 | Australian |
Calum Von Moger’s symmetrical physique and golden-era aesthetics make him stand out and his work ethic, as one that is unmatched, is a big reason for that.
About Calum Von Moger
Calum Von Moger grew up in a small Australian town called Geelong. He was a skinny kid growing up. Calum’s first encounter with weights happened at age 14 when his elder brother asked him if he wanted to tag along to the gym. And by the gym, we mean an old warehouse with basic equipment and rusty dumbbells. Although people compare Calum to Arnold Schwarzenegger, his motivation for lifting came from watching Steve Reeves in ‘Hercules.’ He then knew what he wanted to look like when he saw Arnold Schwarzenegger in the critically acclaimed documentary ‘Pumping Iron‘.
After years of hard work in the gym, Calum started competing in local shows. He won his first bodybuilding competition in 2010, and shortly after that, in 2011, he qualified for WFF Junior Mr. Universe competition. Calum subsequently won the NABBA Junior International championship and Jr. Mr. Universe titles. An opportunity presented itself in 2017 when NPC and IFBB introduced the Classic Physique division. Calum Von Moger set his eyes on getting the pro card and starting training for the newly introduced division. His journey preparing for the NPC/IFBB league was chronicled in Generation Iron 2.
Things then took a turn for the worse when Moger suffered two serious injuries (November 2017 and April 2018) that prevented him from training at full capacity. In November 2017, Calum suffered a bicep tear that was followed by a knee injury incurred during cliff climbing in late April 2018.
But if you know Calum, you know that keeping him out of action is impossible. He treated these injuries as setbacks and had his eyes set on winning the big titles. His recovery and return to training at full capacity are narrated in the documentary feature film Calum Von Moger: Unbroken. We highly recommend watching the movie to experience Moger’s grit, discipline, unwavering determination to win, and passion for the sport.
Calum Von Moger Chest Routine
Calum uses heavy weights and low reps to annihilate his muscles. He uses a pyramid structure in his workouts and increases weights with each set. Moger relies heavily on compound exercises like the deadlift, bench press, squat, and barbell rows. If you are someone who likes spending time on machines, this workout is not for you.
| Exercises | Sets | Reps |
| Pec Deck Fly | 3 | 8-12 |
| Incline Bench Press | 4 | 8-12 |
| Flat Machine Chest Press | 4 | 8-12 |
| Dips | 3 | 12-15 |
| Incline Dumbbell Fly | 4 | 8-12 |
| Dumbbell Pullover | 4 | 8-12 |
Pec Deck Fly
In this workout, you will be starting with isolation (single-joint) exercise to pre-exhaust your pectoral muscles before you get to the compound lifts. It will ensure you get the same amount of muscle stimulation without having to go super heavy.
Remember: This workout is not just about going through the motions. You have to lift as heavy as you can and target failure with each set. If you hit failure on the first set of 12 reps, increase the weight in the next set so that you hit failure on 10 reps.
Incline Bench Press
Many noobs make the mistake of bouncing the bar off their chest. While this might help in the eccentric motion while lifting heavy, it also increases the risk of a shoulder or pec injury.
If you are a beginner or an intermediate lifter, make sure you have a spotter while performing the compound lifts. You should follow a full range of motion while performing all the exercises in the workout.
Flat Machine Chest Press
Most people make the mistake of rushing through the machine exercises. Follow a rep-tempo where you can maintain a mind-muscle connection. Your pecs should be filled with lactic acid and begging for mercy by the end of your set.
Dips
Chest dips are a reminder that you do not always need heavy weight to build muscle mass. On the other hand, if you are an advanced lifter and knocking out 12-15 reps is too easy for you, feel free to use a weight belt to add resistance. Even with a bodyweight exercise, your goal will be to progressively overload your muscles.
Incline Dumbbell Fly
Upper pecs are one of the most stubborn muscle groups. Although the incline dumbbell flyes might feel like an easy exercise, it takes a solid mind-muscle connection to make the most of this lift. If you do not have a muscle-ripping pump by the end of your set, you might be going a little too heavy.
Dumbbell Pullover
The dumbbell pullover is an incredibly effective exercise for building a V-taper. It is a tried-and-tested movement from the golden age of bodybuilding.
Calum Von Moger Diet
You obviously cannot look like Calum if you do not eat like him. Here is Moger’s bulking diet plan:
1. Breakfast
- 4 Eggs
- Banana
- Milk
- Fat Burner
2. Snack
3. Lunch
- Chicken
- Rice
4. Snack
5. Dinner
- Beef
- Rice
6. Snack
- Meal Replacement Shake
- Nutella
- Toast
Best Supplement For Added Gains
When it comes to seeing great gains, having the right supplements is so important. A key supplement Calum uses is a protein powder, for this will enhance growth, improve recovery, and help keep you full. For those interested in others, definitely check out a pre-workout, intra-workout BCAA, creatine, and a multivitamin, for all will help with different areas of your health and performance.
Wrap Up
Calum Von Moger might be blessed with perfect bodybuilding genetics, but what sets him apart is his dedication and discipline. Even after suffering two career-threatening injuries, he turned around his physique in a short time and won a pro card. You now have the workout and diet program you need to build pecs like Moger and Arnold. We will be waiting to see your progress pics. Best of luck!
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Calum Von Moger Instagram
