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BoostcampPNG

Achilles Rehab (Alfredson's Protocol)

by Nick J.

Program Description

A 12-week program, consisting of 2 x 30-minute sessions per day, to help strengthen the Achilles through progressive overload. Morning: 3 x 15 straight leg + 3 x 15 bent leg Afternoon/evening: 3 x 15 straight leg + 3 x 15 bent leg

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Nov 09, 2025 01:57
  • Last Edited
    Nov 09, 2025 02:05
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
RPE 8
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
RPE 8
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
RPE 8
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
RPE 8
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
RPE 8
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
RPE 8
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
RPE 8
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
RPE 8
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
RPE 8
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
RPE 8
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
RPE 8
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
RPE 8
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
RPE 8
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
RPE 8
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
RPE 8
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 6
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
RPE 8
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
RPE 8
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
RPE 8
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 6
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 6
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 6
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 6
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 6
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 6
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 6
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 6
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 6
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 6
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 7
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
RPE 8
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
RPE 8
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
RPE 8
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 7
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 7
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 7
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 7
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 7
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 7
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 7
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 7
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 7
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Day 7
#
Exercise
Sets
Reps
Intensity
1
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
2
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
3
Eccentric Calf Raise (Straight Leg)
3
15 reps
+5 lbs
4
Eccentric Calf Raise (Bent Leg)
3
15 reps
+5 lbs
Week 1
1 / 12 Weeks
Day 1
1
Eccentric Calf Raise (Straight Leg)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
2
Eccentric Calf Raise (Bent Leg)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
3
Eccentric Calf Raise (Straight Leg)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
4
Eccentric Calf Raise (Bent Leg)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
Day 2
1
Eccentric Calf Raise (Straight Leg)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
2
Eccentric Calf Raise (Bent Leg)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
3
Eccentric Calf Raise (Straight Leg)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
4
Eccentric Calf Raise (Bent Leg)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
Day 3
1
Eccentric Calf Raise (Straight Leg)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
2
Eccentric Calf Raise (Bent Leg)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
3
Eccentric Calf Raise (Straight Leg)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
4
Eccentric Calf Raise (Bent Leg)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
Day 4
1
Eccentric Calf Raise (Straight Leg)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
2
Eccentric Calf Raise (Bent Leg)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
3
Eccentric Calf Raise (Straight Leg)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
4
Eccentric Calf Raise (Bent Leg)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
Day 5
1
Eccentric Calf Raise (Straight Leg)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
2
Eccentric Calf Raise (Bent Leg)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
3
Eccentric Calf Raise (Straight Leg)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
4
Eccentric Calf Raise (Bent Leg)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
Day 6
1
Eccentric Calf Raise (Straight Leg)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
2
Eccentric Calf Raise (Bent Leg)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
3
Eccentric Calf Raise (Straight Leg)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
4
Eccentric Calf Raise (Bent Leg)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
Day 7
1
Eccentric Calf Raise (Straight Leg)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
2
Eccentric Calf Raise (Bent Leg)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
3
Eccentric Calf Raise (Straight Leg)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
4
Eccentric Calf Raise (Bent Leg)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8