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Iron Intelligence: Day 69 - Hamstrings And Calves

Ready to rest yet? Your final workout of the week gives your posterior chain and calves some attention, while letting your upper body take a break.

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Your extra training day is dedicated to hamstrings and calves, which are often trained as an afterthought on leg day. Not here. There are a couple of unique set and rep arrangements, so pay close attention. Keep your rest periods short, like 45-60 seconds if possible.

Machine leg curl: With these first sets, you'll do them one leg at a time, but once you hit failure, immediately go to the opposite side. After that, don't rest; switch right back to the other leg. Continue this nonstop for three total segments per leg, which collectively equal one "set." So the first time around, you may hit 8-12 or more reps, but the second and third time, you'll likely manage far fewer.

Deadlift: This is going to be a burner, because you're going lighter for higher reps. Choose a weight you can do for 20-25 reps, taking it close to failure. Then rest briefly and dive back in with the same weight. If you get 15 reps, great. If you get 20, you're an animal.

Standing single-leg bodyweight calf raise: Double the stress on your calves by doing them one leg at a time. The technique here is the tricky part. Go to failure with one foot, then switch to the other, and continue this back-and-forth pattern until you can no longer 6-8 reps for each side.

Day 69: Hamstrings and Calves

Machine Leg Curl

2 sets of 8-12 reps, no rest between legs. Once one leg hits failure, switch to other, and then switch back, then switch back again. So you might get 8-12 reps per leg, then another 5-6, then another 3-5. Those three segments count as one set.
Seated Leg Curl Seated Leg Curl


Glute Ham Raise

2 sets of 10-14 reps
Glute Ham Raise Glute Ham Raise

Machine Leg Curl

2 sets of 10-12 reps, using both legs
Seated Leg Curl Seated Leg Curl



1 set of 20-24 reps, plus another taken close to technical failure with the same weight. This usually ends up around 15 reps.
Barbell Deadlift Barbell Deadlift


Standing single-leg bodyweight calf raise (Shown with dumbbells)

Maximum reps on one foot, then switch to the other, and repeat alternating until only capable of 6-8 reps
Standing Dumbbell Calf Raise Standing Dumbbell Calf Raise


Seated Calf Raise

3 sets of 15-20 reps
Seated Calf Raise Seated Calf Raise


Standing Calf Raise

3 working sets of 10-15 reps
Standing Calf Raises Standing Calf Raises

Bodyweight standing calf raise (Shown with dumbbells)

3 sets to failure
Standing Dumbbell Calf Raise Standing Dumbbell Calf Raise

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