CALUM VON MOGER

CALUM VON MOGER

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©2017 Staunch Nutrition

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 WELCOME TO THE
WONDERFUL WORLD OF
Gainz
We’ve all been there before. We’re in the groove, working out, eating healthy, but we
stop making gains. We plateau in progress, strength, and physique. It happens to
everyone. Overcoming plateaus isn’t always easy, but I’m confident that together,
we can get over any hurdle.

Before we get started, I’d like to tell you a bit about myself. Australian born, I
started weight training at age 14, an athletic teenager with a mesomorph body type.
After graduating high school, I qualified as a fitness instructor and personal trainer.
I worked at fitness camps abroad and did further studies in sports development,
learning more about strength training, exercise kinesiology and nutrition. I hold
several bodybuilding titles, most notably 3 Mr. Universe wins.

I want to share the knowledge gained during ten years of weight training to further
your fitness endeavors. Let’s face it: the wide world of weight training can be a
scary place, leaving you to wonder what to do and where to start. I’m presenting a
straightforward 15 day program that, if followed exactly, will help you break through
any plateau and continue on the ever upward journey of fitness success.

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 TABLE OF CONTENTS

INTRODUCTION PG. 1

OVERVIEW PG. 3

PHASE 1 PG.6

PHASE 2 PG. 10

PHASE 3 PG. 14

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 INTRODUCTION
THIS PROGRAM IS FOR ANY LIF TER OUT THERE THAT
HAS HIT A PLATEAU WITH THEIR STRENGTH TRAINING
AND CAN’T SEEM TO BRE AK THROUGH IT.
Usually a strength plateau can trace its origins to the routine a lifter has been
following. Now this doesn’t always mean the lifter is doing the same exercises and
rep ranges over and over (though that may be the case), but rather the lifter has
been staying within th same “zone” for too long. This means their muscles have
come to expect the same treatment day in and day out with no real challenge to
force them to adapt and become stronger.

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In my experience, it doesn’t take much or even very long to shock the body out of
this static state, so I’ve jotted down the outline of the routine I like to do for a
couple of weeks that has always helped me break plateaus. It involves 3 short
phases of 5 days where I train my whole body with no rest days in between. That’s
right 15 straight workouts! During these phases I skip my smaller muscle groups
such as calves, forearms, abs, and traps to really focus
on the bigger muscles that tend to be the ones halting
any strength gains. IT DOESN’T TAKE
MUCH
OR EVEN VERY LONG TO
For these 15 days I basically mix things up to really SHOCK THE BODY OUT
surprise the muscles. The first 5 days is centered around
unilateral movements, so lots of single arm and leg
OF THIS STATIC STATE
movements with mostly dumbells and some machines.
Then I follow that up with 5 days of machine and cable work with no lockouts, just a
focus on pumping as much blood into the muscles as possible.

To finish things off I do 5 days of bilateral work, so back to both sides of the body
working together with lots of barbell movements. The one constant through all three
phases is volume. Every exercise will consist of 4 sets of 16, 14, 12, and 10 reps
respectively. If you’ve been following some of my other programs then you’ll notice
this is quite a bit higher in volume than what I normally do, and that’s the point.
So plan your 15 day period wisely, you can’t afford to miss a day, and let’s see if we
can’t force some gains out of the body!

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Overview
WHAT TO EXPECT OVER THE NEXT 15 DAYS

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 OVERVIEW
LAYOUT / 3 X 5
• 3 Phases of 5 Days (No Rest Days)

• Full Body Gets Done in Those Days (Back-Chest-Arms-Legs- Shoulders)

• Emphasis on VOLUME, Volume Stays Constant the Duration of the Program

(4 Sets of 16-14-12-10 Reps)

• Should Feel Like You Can Get One More Rep but Not Two on Each Set

• Let the Exercise Selection be the Changing Variable

POST PROGRAM
• Take 2 Days Off at End of Program and Use the Next 5 Days to Gauge Progress
and Establish New High Points

• 1RM Does NOT Need to be the Benchmark for Progress

• Go Back to You Previous Workouts

• Don’t Just Use Strength as a Guage; Endurance (Total Reps within a Set) is also
an Excellent Way to Measure Progress

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Phase 1
DAYS 1-5 / UNILATERAL MOVEMENTS
TIPS &
ADVICE
Keep Your Volume High -
• Emphasis on Time Under Tension, About 1-0-1
This Goes for Those Koality
• 1 Minute Rest Between Sets Tunes as Well!

Skip Small Muscle Groups,

Phase 2
(Abs, Lower Back, Calves,
and Forearms) Don’t Waste
the Energy.

DAYS 6-10 / CABLE & MACHINE WORK
• No Lockouts
• Emphasis on Drop Sets/Blood Volume
• 45 Second Rest Between Sets
Always Warm-Up Before Your
Workouts
Foam Roll After Your Workouts
Drink 1 Litre of Water During
Workouts (Due to the Volume)

Phase 3
DAYS 11-15 / PRE-EXHAUST COMBINATION
• All Bi-lateral

• Emphasis on Pre-Exhausting Large Muscles During

Compound Movements and Supersets

• 2 Minute Rest Between Sets

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Phase 1
UNILATERAL MOVEMENTS

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 Phase 1
DAY 1 / BACK
Single Arm Pulldowns
Overhand

Hammer-Strength Pulldowns
Underhand

Single Arm Weight Assisted Pullups

Neutral Grip

Single Arm Dumbell Rows

Side Of Decline Bench, Facing Incline

Single Arm Cable Rows

Seated

DAY 2 / CHEST
Incline Dumbell Press

Flat Dumbell Press

Incline Dumbell Fly

Decline Dumbell Press

Peck Deck
One Arm at a Time

* Every exercise will consist of 4 sets of 16, 14, 12, and 10 reps respectively

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 Phase 1
DAY 3 / ARMS
Start with Triceps to Utilize Energy on the Bigger, Stronger Muscle Groups

Single Arm Kickbacks with Dumbell

Pronate at Top so Palm Faces Ceiling

French Press with Dumbell

On Decline Bench, Bring Top of Dumbell to Crown of Skull

Single Arm Overhead Extension with Dumbell

Seated Upright

Single Arm Extension with Rope

Pull Rope Through the Hold So That it’s Fully Extended

Seated Bicep Curls

Alternating With Supination

Dumbell Preacher Curls

About 70° Angle

Dumbell Hammer Curls

Standing, Alternating. Bring Across Body to Opposite Pec

* Every exercise will consist of 4 sets of 16, 14, 12, and 10 reps respectively

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 Phase 1
DAY 4 / LEGS
Start with Quads to Utilize Energy on the Bigger, Stronger Muscle Groups

Single Leg Extensions

Toes Slightly Pointed Inward to Stress Outer Muscle of the Quad

Stationary Leg Press

Stationary Lunges
One Leg at a Time with Dumbell

Single Leg Stiff Leg Deadlifts with Dumbell

Single Leg Hamstring Curls

DAY 5 / SHOULDERS
Rear Deltoid Dumbell Flys
Face Down on Incline Bench

Single Arm Dumbell Side Raise

Lay on Your Side on 65° Bench, Raise 90° at Armpit

Standing Upright Rows With Dumbell

Bring Dumbell Wider Than Shoulders to Hit Side Head of Deltoid

Standing Dumbell Front Raise

Alternating

Seated Dumbell Press

* Every exercise will consist of 4 sets of 16, 14, 12, and 10 reps respectively

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Phase 2
CABLE & MACHINE WORK

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 Phase 2
DAY 6 / BACK
Lat Pulldowns
Wide Grip

Lat Pulldowns
Narrow Grip

Cable Pullovers with Straight Bar

Bar at Top of Cable, Stand Back 5ft. Lean Forward and Bring Bar to Hips.

Hammer Strength Machine Rows

Side Of Decline Bench, Facing Incline

Seated Cable Rows with Straight Bar

Underhand Grip

Bent Over Rows on Smith Machine

DAY 7 / CHEST
Machine Incline Press

Machine Flat Press

Standing Cable Flys / Cable Cross-Overs

Decline Cable Flys

Machine Flat Press with Different Machine

* Every exercise will consist of 4 sets of 16, 14, 12, and 10 reps respectively

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 Phase 2
DAY 8 / ARMS
Start with Triceps to Utilize Energy on the Bigger, Stronger Muscle Groups

Cable Extensions with Rope

Cable Press Down with Straight Bar

Cable Kickbacks
Hold Cable Bearing in Hand

Machine Dips

Preacher Curl Machine

Narrow Grip

Standing Cable Curls

Overhead Cable Curls

Like Hitting a Front Double Bicep Pose

Cable Hammer Curls with Rope

* Every exercise will consist of 4 sets of 16, 14, 12, and 10 reps respectively

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 Phase 2
DAY 9 / LEGS
Smith Machine Squats

Leg Press Machine

Upright

Leg Extensions

Seated Hamstring Curls

Lying Hamstring Curls

DAY 10 / SHOULDERS
Rear Deltoid Fly Machine

Cable Side Raise

Cable Behind Your Back

Seated Side Raise Machine

Standing Cable Front Raise

Machine Overhead Press

* Every exercise will consist of 4 sets of 16, 14, 12, and 10 reps respectively

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Phase 3
PRE-EXHAUST COMBINATION

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 Phase 3
DAY 11 / BACK
Superset Cable Pull Overs with Straight Bar + Underhand Grip Pulldowns

Superset Narrow Grip Pulldowns + Pull Ups

Underhand Barbell Rows

Superset Overhand Seated Cable Rows and 3/4 Deadlifts

DAY 12 / CHEST
Superset Incline DB Flys with Incline Barbell Press
Pre-Exhaust

Superset Pec Deck Flys with Flat Bench Press

Pre-Exhaust

Superset Decline DB Flys with Dips

Pre-Exhaust - Bodyweight Dips, Not Machine

* Every exercise will consist of 4 sets of 16, 14, 12, and 10 reps respectively

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 Phase 3
DAY 13 / ARMS
Start with Biceps for this Last Phase

Superset EZ Curl Bar Curls + Tricep Extensions with V Attachment

Superset Hammer Strength Machine Curls + Narrow Grip Flat Press

Superset Barbell Curls + Skull Crushers

Do Barbell Curls Face Down on 45° Bench, with Top of Bench on Chest

Superset Reverse Grip Curls + Seated Behind the Head Overhead Extensions
Reverse Grip Curls with Straight Bar + Narrow Grip with EZ-Curl Bar

DAY 14 / LEGS
Superset Leg Extensions + Stationary Lunges
Pre-Exhaust

Superset Bodyweight Squats + Leg Press

Pre-Exhaust

Superset Sissy Squats + Squats

Pre-Exhaust

Superset Lying Leg Curls + Stiff Leg Deadlifts with Bar

* Every exercise will consist of 4 sets of 16, 14, 12, and 10 reps respectively

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 Phase 3
DAY 15 / SHOULDERS
Rear Deltoid Rows with Barbell
Bend at 90°, Pull to Chin while Keeping Elbows Flared and Aligned with Bar

Rear Deltoid Rows Using Rope

Adjust Cable at Top, Lean Back with Feet Split. Pull to Forehead with Elbows Flared
and Aligned with Bar

Wide Grip Upright Rows with Barbell

Bring Dumbell Wider Than Shoulders to Hit Side Head of Deltoid

Standing DB Lateral Raises

Standing Barbell Front Raises

Seated Press with Barbell

* Every exercise will consist of 4 sets of 16, 14, 12, and 10 reps respectively

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