Bodybuilders have a reputation for being tight-lipped about their diets and training routines.
But three-time Mr. Universe champion Calum Von Moger pulls back that curtain in his BodyFit program — Building Von Moger: 6-Week Mass Program.
Learn more about the program below!
About the Creator – Calum Von Moger
Australian bodybuilder Calum Von Moger considers himself the Arnold Schwarzengger of the modern era. (If we’re being honest, we do see a resemblance.)
Von Moger won three Mr. Universe titles, built an Instagram following of over 3.2 million, appeared in Generation Iron 2, and is a Gucci Model.
So what did it take to “build” Von Moger?
What Is Building Von Moger?
This high-volume six-week routine is for weightlifting veterans (with at least a few years of training) ready to build a more muscular, stage-ready physique.
The six-weekly workouts generally last 60–90 minutes and require a full gym.
Building Von Moger: 6-Week Mass Program Details & Features
What’s it like to diet and train like a Mr. Universe champion? Well, if Mike O’Hearn’s bodybuilding program is any indication… It’s nuts.
Keep reading to learn more about Von Moger’s cutting-edge 6-Week Mass Program!
This six-week blueprint alternates between “A” weeks and “B” weeks:
- During A weeks, you’ll train within the 10–15-rep range with a goal of putting more stress on your muscles, six days per week.
- B weeks drop down to one weekly leg day, a five-day split, and 8–12 reps per set (the unofficial “golden rule” for muscle growth and strength).
Here’s a look at the Building Von Moger training schedule:
Building Von Moger proves that the real “secret” to sculpting a buff physique isn’t a secret at all. It’s possible with traditional lifts and the classic five-day bodybuilding split.
Compare this with Kris Gethin’s DTP program where you don’t get a single day off. Yikes.
The goal here is to maximize your training volume. To do that, your workouts will include a few supersets and tri-sets with the advice of choosing a weight where you’ll fail at the lower rep end.
Expect 5–10 exercises per session, 2–4 sets per exercise, and 60–90 seconds of rest between sets. You can also thank the high heavens because cardio is optional.
During the next six weeks, you’ll encounter these exercises:
- Standing dumbbell upright row
- Reverse pec dec
- Seated leg curl
- Leg extension
- Flat dumbbell press
- Cable crossovers
- Lat pulldown
- Seated rows
- Cable v-bar pushdown
- Lying leg raise
Remember: Von Moger trains at the unofficial birthplace of American bodybuilding. If your gym doesn’t have all of this equipment, you can find an exercise swap in the BodyFit database.
Calum Von Moger doesn’t monitor his macros obsessively or even count his calories. But he does recommend two options for keeping your calories and diet in check for six weeks:
- The “Know Your Numbers” Method: Add 300 calories from carbs to your daily calories, and weigh yourself at the end of the week. Add or cut calories depending on how much weight you gain or lose — with the goal being + ½–1 ½ pounds per week.
- Calum’s Way: Von Moger breaks down his approach in four words: “Eat protein. Eat carbs.” He recommends five meals per day separated by about 3–4 hours, built on a foundation of bodybuilder “classics” like protein shakes and chicken and rice.
Regardless, the former Mr. Universe suggests 1g of protein per pound of body weight divided by five meals. So if you weigh 170 pounds, consume about 34g of protein each time you eat.
This is good advice whether you’re as skinny as Tom Holland or as thick as Jay Cutler.
He also likes lean animal proteins high in leucine, an amino acid that fuels your body and repairs microtears in muscles. Choose foods that include 2 ½–4g of leucine with each meal.
Also, if choking back 3,500 calories a day sounds like a chore, drink your calories through protein shakes or load up on calorie-dense toppings.
Surprise, surprise! Building Von Moger joins the “BodyFit programs that copy-paste the same Supplements tab as other popular routines as if we wouldn’t notice” club. (That’s a mouthful.)
Only a few programs like Jim Stoppani’s Shortcut to Shred and Steve Cook’s Big Man on Campus College Trainer actually seem to put in the effort to have unique recommendations.
Swolverine Whey Protein Isolate
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5 Benefits of the Building Von Moger Program
- The training principles are proven to maximize hypertrophy (i.e., 60 seconds of rest, high volume, 8–12 reps per set, etc.).
- The anti-calorie, anti-macro stance is an unusual one. But when 67.5% of bodybuilders meet the criteria for “disordered eating,” maybe not neurotically tracking these numbers is better for mental health.
- The A and B-week format keeps training interesting from week to week.
- There isn’t any cardio, which is to be expected for a training routine designed by a real-deal bodybuilder.
- Building Von Moger is also a five-part video series where you can watch Von Moger train and live a life of luxury in Venice Beach.
3 Negatives of Building Von Moger
- To the surprise of no one, the Supplements section is completely ripped from a ton of other BodyFit programs. Why not share the supplements Von Moger actually uses?
- Taking nutritional advice from someone who admittedly doesn’t track their calories or monitor their macros closely is a bit questionable. As such, the Nutrition Plan tab doesn’t go much further than generic calorie increases and how much protein to eat per pound.
- The supersets (i.e., seated rows and straight-arm cable pullovers) could make you public enemy #1 at a crowded gym.
Wrapping Up This 6-Week Mass Program Review
At first, we wondered, “Who is Von Moger, and why are we building them?”
But after the big revelation, we’d have to say that, although you won’t look like a carbon copy of Mr. Universe himself in six weeks, this program is a decent solution for building mass.
It’s a well-built hypertrophy routine, is somewhat lax in nutritional detail, keeps workouts fresh with an A/B style format, and doesn’t include any cardio (hallelujah, right?).
However, the Supplements section is yet another BodyFit letdown, the diet won’t help a newbie looking to get ripped, and the training routine could be complex if you train at peak hours.
Overall, if you know who Von Moger is (because we didn’t) and want to bulk up with a program that works, try Building Von Moger.