Calf Workouts!Calves are one of the most difficult muscles groups to work. Next to the forearm and thigh training, calf workouts are among the most uncomfortable you can do. Many bodybuilders are unwilling to put up with such pain, especially when the results are slow in coming. The calf is composed of very dense muscle fiber and if you want to blast your calves to a new size, here are some workouts for you. You can incorporate these calf workouts into your exsiting workout or supplement it into a new workout.
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| Exercise/Beginner Routine #1 | # of Sets | # of Reps |
| Standing Calf Raises | 2-3 sets | 15-20 reps |
| Seated Calf Raises | 2-3 sets | 10-15 reps |
| Exercise/Intermediate Routine #1 | # of Sets | # of Reps |
| Seated Calf Raises | 3 sets | 12-8* reps |
| Calf Presses | 2-3 sets | 15-20 reps |
| One-Legged Calf Raises | 2-3 sets | 12-15 reps |
| Exercise/Advanced Routine #1 | # of Sets | # of Reps |
| MONDAYS AND THURSDAYS |
| Seated Calf Raises | 4 sets | 12-6* reps |
| Calf Presses | 3 sets | 12-15 reps |
| One-Legged Calf Raises | 3 sets | 15-20 reps |
| TUESDAY AND FRIDAY |
| Standing Calf Raises | 4 sets | 15-8* reps |
| Hack Machine Calf Raises | 3-4 sets | 15-20 reps |
*Exercises marked with an asterisk have weights and reps pyramided, the poundage increased and repetitions decreased with each succeeding set.*
Here are some other workouts ---------
Note - The number of sets in many of these routines are for a workout where you only work calves that day to bring them up. Lower the number of sets per exercise if you are doing it as part of a full body routine.
| Exercise/ Routine #1 | # of Sets | # of Reps |
| Donkey Calf Raises | 5-6 sets | 15-20 reps |
| Standing Calf Raises | 5-6 sets | 12-15 reps |
| Seated Calf Raises | 5-6 sets | 12-15 reps |
| Toe Presses on Leg Press | 5-6 sets | 12-15 reps |
| Exercise/ Routine #2 | # of Sets | # of Reps |
| Seated Calf Raises | 3-4 sets | 15-20 reps |
| Standing Calf Raises | 3-4 sets | 15-20 reps |
| Toe Presses on Leg Press | 3-4 sets | 15-20 reps |
| Donkey Calf Raises | 3-4 sets | 15-20 reps |
| Exercise/ Routine #3 | # of Sets | # of Reps |
| Toe Presses on Leg Press | 7 sets | 20-25 reps |
| Seated Calf Raises | 8 sets | 20-25 reps |
Toe Presses on
4-degree Leg Press | 6 sets | 20-25 reps |
| Standing Calf Raises | 3 sets | 20-25 reps |
| Exercise/ Routine #4 | # of Sets | # of Reps |
| MONDAY AND THURSDAY |
| Seated Calf Raises | 4 sets | 12-6 reps |
| Donkey Calf Raises | 2-3 sets | 15-20 reps |
| TUESDAY AND FRIDAY |
| Standing Calf Raises | 4 sets | 15-8 reps |
| Jumping Squats | 2-3 sets | 10-15 reps |
| Exercise/ Routine #5 | # of Sets | # of Reps |
| Calf Presses | 2 sets | 8-12 reps |
| Seated Calf Raises | 2 sets | 8-12 reps |
| Standing Calf Raises | 1 sets | 8-12 reps |
| Exercise/ Routine #6 | # of Sets | # of Reps |
| Donkey Calf Raises | 4 sets | 15-20 reps |
| Hack machine Calf Raises | 4 sets | 15-20 reps |
| Seated Calf Raises | 4 sets | 10-15 reps |
| Calf Presses | 4 sets | 20-25 reps |
| Exercise/ Routine #7 | # of Sets | # of Reps |
| Standing Calf Raises | 4-5 sets | 15-20 reps |
| Seated Calf Raises | 4-5 sets | 15-20 reps |
| Donkey Calf Raises | 4-5 sets | 15-20 reps |
| Exercise/ Routine #8 | # of Sets | # of Reps |
| Standing Calf Raises | 5 sets | 15-20 reps |
| Donkey Calf Raises | 5 sets | 15-20 reps |
| Exercise/ Routine #9 | # of Sets | # of Reps |
| DAY ONE |
| Standing Calf Raises | 4 sets | 15-6 reps |
| Calf Presses | 2-3 sets | 15-20 reps |
| DAY TWO |
| Seated Calf Raises | 4 sets | 12-8 reps |
| One Legged Calf Raises | 2-3 sets | 15-20 reps |
| Exercise/ Routine #10 | # of Sets | # of Reps |
| Seated Calf Raises | 4 sets | 10 reps |
| Donkey Calf Raises | 5 sets | 10 reps |
| Calf Presses | 5 sets | 8-10 reps |
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