Callum Hole has lifted the lid on the brutal routine behind his chiselled physique.
The genetically blessed reality TV star, 27, revealed how he manages to stay shredded all year while still living up to his reputation as a party-loving podcaster.
Callum, who shot to fame on Love Island Australia in 2022, told Daily Mail he trains five days a week and treats fitness as a non-negotiable part of his lifestyle.
‘I’m up early most days. I like to get moving before the world wakes up. I train five days a week, usually following a push, pull, legs split with a bit of conditioning thrown in. I’m big on tracking my sessions. If I’m not improving, I’m not interested,’ he said.
He added that staying active outside the gym is just as important.
‘Outside the gym I stay active. I walk, swim, move as much as I can. Fitness isn’t just something I do; it’s a non-negotiable part of my day.’
Callum Hole has lifted the lid on the brutal routine behind his chiselled physique
 Callum, who shot to fame on Love Island Australia, told Daily Mail he trains five days a week and treats fitness as a non-negotiable part of his lifestyle
The reality star is preparing to launch his new fitness program, Mental Motion X, which he says is nothing like the recycled influencer workouts flooding social media.
‘Mental Motion X isn’t just a cookie-cutter workout plan, it’s the system I actually use,’ he explained.
‘Every program is designed so you don’t have to overthink it; you just follow it and stay consistent. It’s inclusive and built for everyone, no matter your starting point.’
Callum said affordability was a key part of the project.
‘I’ve also made it super affordable… I don’t want money to be the reason someone can’t start. Cut down on three coffees a month and that’ll cover a full monthly subscription – there’s really no excuse not to invest in yourself.’
As for how he maintains his lean frame year-round, Callum insists it all comes down to discipline.
‘I track my food, keep my protein high, and stay active even when I’m not training,’ he said. ‘I don’t do extreme cuts; I’d rather stay in shape all year through small, sustainable habits.’
He also admitted he stays photo-ready because he never knows when the next modelling job or TV appearance will pop up.
‘I’m up pretty early most days. I like to get moving before the world wakes up. I train five days a week, usually following a push, pull, legs split with a bit of conditioning thrown in,’ he said
‘It’s part of the job now, and looking after myself is as much professional as it is personal.’
When asked how he keeps motivated, Callum was quick to shut down the myth of constant inspiration.
‘Motivation comes and goes, but discipline keeps you going,’ he said. ‘My rule is simple: do something. Even if it’s just a walk or a light session, you’ll never regret moving.’
Nutrition is another key element, and Callum keeps it simple.
‘Breakfast is usually eggs, oats or something high-protein. Lunch and dinner are simple – lean meats, rice or potatoes, plenty of greens.
‘I’m big on easy, repeatable meals,’ he said. His biggest weakness? ‘Burgers or a big feed after a long shoot.’
But the gym has been more than just a place to sculpt his muscles.
‘Training has always been therapy for me. It’s where I clear my head and reset. Fitness gave me structure when life felt chaotic, and it’s where I’ve built a lot of my confidence,’ he revealed.
Callum will return to Channel Nine, starring alongside co-star Mitchell Hibberd (right) on the upcoming season of Travel Guides
And despite his reputation as one of the show’s biggest party boys, Callum insists he’s worked out a system that lets him enjoy life without derailing his progress.
‘Balance. I enjoy my nights out, that’s part of who I am, but I know when to switch on. I’ll train the next morning, track my food, and get back on routine straight away,’ he said.
‘I think that’s what people relate to. I’m not pretending to be perfect, I just stay consistent no matter what.’
Callum will return to Channel Nine, starring alongside co-star Mitchell Hibberd on the upcoming season of Travel Guides.
