Calves, Weeks 1-2
Please watch the explanation videos I have provided for you to fully understand how to properly
follow this workout routine. This workout program is done on the same days of each week on the
schedule shown below. Days not listed are OFF days.
Weeks 1-2
Day 1
Strength Building Calf Workout
Day 2
Size Building Calf Workout
Day 1: Strength Building Calf Workout
Exercise
Leg Press Single Leg
Calf Raises
Machine Seated Calf
Raises
Standing Calf Raises
Reps/Time
10 Reps ea.
3
Sets
Intensity
8/10
Rest
60 seconds
10 Reps
3
8/10
60 seconds
10 Reps
3
8/10
60 seconds
•Leg Press Single Leg Calf Raises
Seated in a leg press machine, place your feet at the bottom area of the platform, hip distance apart,
toes pointing forward. Extend your feet outwards until legs are almost in full extension (knees should
still be slightly bent). Lower feet so that heels hang off the bottom of the platform and lift one foot off.
Let the balls of your foot come towards you by flexing your foot until you feel a stretch in your calf.
Hold for a count of 2 and then press the ball of your foot away from you, fully flexing your calf muscle,
hold for a count of 2 and repeat.
• Machine Seated Calf Raises
In a seated calf raise machine, place your toes on platform with heels hanging off. Lift the pad over
your thighs by driving your heels upwards as you exhale. Hold for a count of two and very slowly lower
heels until you feel a stretch in your calves. Hold for a count of two and then exhale as you explode
upwards.
•Standing Calf Raises
In a standing calf raise machine with the pads adjusted to shoulder height, place your toes on the
platform with your heels hanging off. Exhale and raise heels upwards, contracting your calf muscles.
Hold here for a count of two and slowly lower down until you feel a stretch in your calves. Hold for a
count of two and then exhale as you explode back upward.
Calves, Weeks 1-2
Day 2: Size Building Calf Workout
Exercise
Dumbbell Seated
Calf Raises
3 Direction
Standing Calf
Raises
Leg Press Single
Leg Calf Raises
Machine Seated
Calf Raises
Reps/Time
30 Reps
Sets
3
Intensity
5/10
Rest
45 seconds
30 Reps
3 (one set for
each foot stance)
6/10
45 seconds
20 Reps ea.
3
6/10
45 seconds
20 Reps (last set
to failure)
3
6/10
45 seconds
•Dumbbell Seated Calf Raises
Seated on a bench with feet elevated on a platform, heels hanging off, place a dumbbell on each leg.
Exhale as you lift your heels upwards, flexing your calf muscles at the top. Hold at the top for a count
of 2 and slowly lower down. Hold at the bottom where you feel a stretch in your calves for a count of
two and explode back upwards.
•3 Direction Standing Calf Raises
In a standing calf raise machine with shoulder pads adjusted to proper height, place feet first with toes
pointing outwards and complete reps. For the second set your toes should be pointing slightly
inwards, and for the last set toes should be pointing forwards. Complete each set with a 2 second
pause at the top, and a 2 second hold at the bottom of the movement.
•Leg Press Single Leg Calf Raises
Seated in a leg press machine, place your feet at the bottom area of the platform, hip distance apart,
toes pointing forward. Extend your feet outwards until legs are almost in full extension (knees should
still be slightly bent). Lower feet so that heels hang off the bottom of the platform and lift one foot
off. Let the balls of your foot come towards you by flexing your foot until you feel a stretch in your
calf. Hold for a count of 2 and then press the ball of your foot away from you, fully flexing your calf
muscle, hold for a count of 2 and repeat.
• Machine Seated Calf Raises
In a seated calf raise machine, place your toes on platform with heels hanging off. Lift the pad over
your thighs by driving your heels upwards as you exhale. Hold for a count of two and very slowly
lower heels until you feel a stretch in your calves. Hold for a count of two and then exhale as you
explode upwards. Choose a weight that brings you close to failure at 20 reps and then continue on last
set until complete failure.
Exercise Exchanges
Exercise Exchanges
Exercise
Box Jumps
Muscles Targeted
Gastrocnemius,
Soleus, Tibialis
Anterior
Gastrocnemius,
Soleus, Tibialis
Anterior
Gastrocnemius,
Soleus
Alternative 1
Jump Rope
Alternative 2
Single Leg Squat
Jump
Alternative 3
Dumbbell Squat
Jumps
Barbell Squat
Jump
Single Leg Squat
Jump
Jump Rope
Donkey Calf Raise
Smith Machine
Donkey Calf Raise
Leg Press Single
Leg Calf Raise
Machine Seated
Calf Raise
Dumbbell Seated
Toe Raises
Gastrocnemius,
Soleus
Soleus
Donkey Calf Raise
Dumbbell Seated
Calf Raises
Soleus
Smith Machine
Donkey Calf Raise
Barbell Seated
Calf Raise
Single Leg
Standing Toe
Raise
Barbell Seated
Calf Raise
Bent Over
Staircase Calf
Raise
Leg Press Calf
Raise
Dumbbell Single
Leg Calf Raise
Heel Walk
Dumbbell Single
Leg Calf Raises
Soleus
Seated Single Leg
Plate Calf Raise
Single Leg
Standing Calf
Raise
Gastrocnemius
Single Leg Squat
Jumps
Single Leg X Hops
Gastrocnemius,
Soleus, Tibialis
Anterior
Gastrocnemius
Box Jumps
Jump Rope
Dumbbell Squat
Jumps
Gastrocnemius
Smith Machine
Standing Calf
Raise
Barbell or
Dumbbell
Standing Calf
Raise
Single Leg
Standing Calf
Raise
Dumbbell Squat
Jump
Leg Press Calf
Raise
Smith Machine
Standing Calf
Raise
Standing Calf
Raise
Tibialis Anterior
Dumbbell Seated
Calf Raise
Single Leg Seated
Banded Toe
Pullback
Seated Plate Calf
Raise
Barbell Seated
Single Leg Calf
Raise
Smith Machine
Standing Calf
Raise
Seated Single Leg
Calf Raise
Machine
Seated Single Leg
Calf Raise
Machine
Barbell or
Dumbbell
Standing Calf
Raise
Single Leg Squat
Jump
Single Leg
Standing Calf
Raise
Barbell or
Dumbbell
Standing Calf
Raise