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BoostcampPNG

Selim’s monster calves

by
2 athletes joined

Program Description

This program is designed to grow as much and as fast as possible bigger calves.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 19, 2025 02:08
  • Last Edited
    Dec 17, 2025 09:14
Muscle Engagement
Front
Back
MuscleSet
Calves
100%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Tibialis Raises
1
2
15-20 reps
15-25 reps
RPE 8
RPE 8
2
Standing Calf Raise
2
2
6-10 reps
12-20 reps
RPE 8-9
RPE 8-9
3
Seated Calf Raise
3
12-20 reps
RPE 8-9
4
Standing Calf Raise
1
45-60 secs
-
5
Standing Calf Raise
2
25-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
1
2
15-20 reps
15-25 reps
RPE 8
RPE 8
2
Standing Calf Raise
2
2
6-10 reps
12-20 reps
RPE 8-9
RPE 8-9
3
Seated Calf Raise
3
12-20 reps
RPE 8-9
4
Standing Calf Raise
1
45-60 secs
-
5
Standing Calf Raise
2
25-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
1
2
15-20 reps
15-25 reps
RPE 8
RPE 8
2
Standing Calf Raise
2
2
6-10 reps
12-20 reps
RPE 8-9
RPE 8-9
3
Seated Calf Raise
3
12-20 reps
RPE 8-9
4
Standing Calf Raise
1
45-60 secs
-
5
Standing Calf Raise
2
25-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
1
2
15-20 reps
15-25 reps
RPE 8
RPE 8
2
Standing Calf Raise
2
2
6-10 reps
12-20 reps
RPE 8-9
RPE 8-9
3
Seated Calf Raise
3
12-20 reps
RPE 8-9
4
Standing Calf Raise
1
45-60 secs
-
5
Standing Calf Raise
2
25-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
1
2
15-20 reps
15-25 reps
RPE 8
RPE 8
2
Standing Calf Raise
2
2
6-10 reps
12-20 reps
RPE 8-9
RPE 8-9
3
Seated Calf Raise
3
12-20 reps
RPE 8-9
4
Standing Calf Raise
1
45-60 secs
-
5
Standing Calf Raise
2
25-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
1
2
15-20 reps
15-25 reps
RPE 8
RPE 8
2
Standing Calf Raise
2
2
6-10 reps
12-20 reps
RPE 8-9
RPE 8-9
3
Seated Calf Raise
3
12-20 reps
RPE 8-9
4
Standing Calf Raise
1
45-60 secs
-
5
Standing Calf Raise
2
25-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
1
2
15-20 reps
15-25 reps
RPE 8
RPE 8
2
Standing Calf Raise
2
2
6-10 reps
12-20 reps
RPE 8-9
RPE 8-9
3
Seated Calf Raise
3
12-20 reps
RPE 8-9
4
Standing Calf Raise
1
45-60 secs
-
5
Standing Calf Raise
2
25-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
1
2
15-20 reps
15-25 reps
RPE 8
RPE 8
2
Standing Calf Raise
2
2
6-10 reps
12-20 reps
RPE 8-9
RPE 8-9
3
Seated Calf Raise
3
12-20 reps
RPE 8-9
4
Standing Calf Raise
1
45-60 secs
-
5
Standing Calf Raise
2
25-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
1
2
15-20 reps
15-25 reps
RPE 8
RPE 8
2
Standing Calf Raise
2
2
6-10 reps
12-20 reps
RPE 8-9
RPE 8-9
3
Seated Calf Raise
3
12-20 reps
RPE 8-9
4
Standing Calf Raise
1
45-60 secs
-
5
Standing Calf Raise
2
25-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
1
2
15-20 reps
15-25 reps
RPE 8
RPE 8
2
Standing Calf Raise
2
2
6-10 reps
12-20 reps
RPE 8-9
RPE 8-9
3
Seated Calf Raise
3
12-20 reps
RPE 8-9
4
Standing Calf Raise
1
45-60 secs
-
5
Standing Calf Raise
2
25-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
1
2
15-20 reps
15-25 reps
RPE 8
RPE 8
2
Standing Calf Raise
2
2
6-10 reps
12-20 reps
RPE 8-9
RPE 8-9
3
Seated Calf Raise
3
12-20 reps
RPE 8-9
4
Standing Calf Raise
1
45-60 secs
-
5
Standing Calf Raise
2
25-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
1
2
15-20 reps
15-25 reps
RPE 8
RPE 8
2
Standing Calf Raise
2
2
6-10 reps
12-20 reps
RPE 8-9
RPE 8-9
3
Seated Calf Raise
3
12-20 reps
RPE 8-9
4
Standing Calf Raise
1
45-60 secs
-
5
Standing Calf Raise
2
25-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
3
18-25 reps
RPE 8
2
Standing Calf Raise
4
12-15 reps
RPE 8
3
Seated Calf Raise
4
15-20 reps
RPE 8
4
Donkey Calf Raise
2
12-15 reps
RPE 8
5
Standing Calf Raise
1
50-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
3
18-25 reps
RPE 8
2
Standing Calf Raise
4
12-15 reps
RPE 8
3
Seated Calf Raise
4
15-20 reps
RPE 8
4
Donkey Calf Raise
2
12-15 reps
RPE 8
5
Standing Calf Raise
1
50-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
3
18-25 reps
RPE 8
2
Standing Calf Raise
4
12-15 reps
RPE 8
3
Seated Calf Raise
4
15-20 reps
RPE 8
4
Donkey Calf Raise
2
12-15 reps
RPE 8
5
Standing Calf Raise
1
50-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
3
18-25 reps
RPE 8
2
Standing Calf Raise
4
12-15 reps
RPE 8
3
Seated Calf Raise
4
15-20 reps
RPE 8
4
Donkey Calf Raise
2
12-15 reps
RPE 8
5
Standing Calf Raise
1
50-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
3
18-25 reps
RPE 8
2
Standing Calf Raise
4
12-15 reps
RPE 8
3
Seated Calf Raise
4
15-20 reps
RPE 8
4
Donkey Calf Raise
2
12-15 reps
RPE 8
5
Standing Calf Raise
1
50-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
3
18-25 reps
RPE 8
2
Standing Calf Raise
4
12-15 reps
RPE 8
3
Seated Calf Raise
4
15-20 reps
RPE 8
4
Donkey Calf Raise
2
12-15 reps
RPE 8
5
Standing Calf Raise
1
50-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
3
18-25 reps
RPE 8
2
Standing Calf Raise
4
12-15 reps
RPE 8
3
Seated Calf Raise
4
15-20 reps
RPE 8
4
Donkey Calf Raise
2
12-15 reps
RPE 8
5
Standing Calf Raise
1
50-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
3
18-25 reps
RPE 8
2
Standing Calf Raise
4
12-15 reps
RPE 8
3
Seated Calf Raise
4
15-20 reps
RPE 8
4
Donkey Calf Raise
2
12-15 reps
RPE 8
5
Standing Calf Raise
1
50-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
3
18-25 reps
RPE 8
2
Standing Calf Raise
4
12-15 reps
RPE 8
3
Seated Calf Raise
4
15-20 reps
RPE 8
4
Donkey Calf Raise
2
12-15 reps
RPE 8
5
Standing Calf Raise
1
50-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
3
18-25 reps
RPE 8
2
Standing Calf Raise
4
12-15 reps
RPE 8
3
Seated Calf Raise
4
15-20 reps
RPE 8
4
Donkey Calf Raise
2
12-15 reps
RPE 8
5
Standing Calf Raise
1
50-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
3
18-25 reps
RPE 8
2
Standing Calf Raise
4
12-15 reps
RPE 8
3
Seated Calf Raise
4
15-20 reps
RPE 8
4
Donkey Calf Raise
2
12-15 reps
RPE 8
5
Standing Calf Raise
1
50-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
3
18-25 reps
RPE 8
2
Standing Calf Raise
4
12-15 reps
RPE 8
3
Seated Calf Raise
4
15-20 reps
RPE 8
4
Donkey Calf Raise
2
12-15 reps
RPE 8
5
Standing Calf Raise
1
50-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
1
2
15-20 reps
15-25 reps
RPE 8
RPE 8
2
Standing Calf Raise
3
6-10 reps
RPE 8
3
Seated Calf Raise
3
12-18 reps
RPE 9
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 8
5
Standing Calf Raise
1
45-60 secs
-
6
Standing Calf Raise
2
25-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
1
2
15-20 reps
15-25 reps
RPE 8
RPE 8
2
Standing Calf Raise
3
6-10 reps
RPE 8
3
Seated Calf Raise
3
12-18 reps
RPE 9
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 8
5
Standing Calf Raise
1
45-60 secs
-
6
Standing Calf Raise
2
25-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
1
2
15-20 reps
15-25 reps
RPE 8
RPE 8
2
Standing Calf Raise
3
6-10 reps
RPE 8
3
Seated Calf Raise
3
12-18 reps
RPE 9
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 8
5
Standing Calf Raise
1
45-60 secs
-
6
Standing Calf Raise
2
25-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
1
2
15-20 reps
15-25 reps
RPE 8
RPE 8
2
Standing Calf Raise
3
6-10 reps
RPE 8
3
Seated Calf Raise
3
12-18 reps
RPE 9
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 8
5
Standing Calf Raise
1
45-60 secs
-
6
Standing Calf Raise
2
25-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
1
2
15-20 reps
15-25 reps
RPE 8
RPE 8
2
Standing Calf Raise
3
6-10 reps
RPE 8
3
Seated Calf Raise
3
12-18 reps
RPE 9
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 8
5
Standing Calf Raise
1
45-60 secs
-
6
Standing Calf Raise
2
25-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
1
2
15-20 reps
15-25 reps
RPE 8
RPE 8
2
Standing Calf Raise
3
6-10 reps
RPE 8
3
Seated Calf Raise
3
12-18 reps
RPE 9
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 8
5
Standing Calf Raise
1
45-60 secs
-
6
Standing Calf Raise
2
25-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
1
2
15-20 reps
15-25 reps
RPE 8
RPE 8
2
Standing Calf Raise
3
6-10 reps
RPE 8
3
Seated Calf Raise
3
12-18 reps
RPE 9
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 8
5
Standing Calf Raise
1
45-60 secs
-
6
Standing Calf Raise
2
25-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
1
2
15-20 reps
15-25 reps
RPE 8
RPE 8
2
Standing Calf Raise
3
6-10 reps
RPE 8
3
Seated Calf Raise
3
12-18 reps
RPE 9
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 8
5
Standing Calf Raise
1
45-60 secs
-
6
Standing Calf Raise
2
25-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
1
2
15-20 reps
15-25 reps
RPE 8
RPE 8
2
Standing Calf Raise
3
6-10 reps
RPE 8
3
Seated Calf Raise
3
12-18 reps
RPE 9
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 8
5
Standing Calf Raise
1
45-60 secs
-
6
Standing Calf Raise
2
25-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
1
2
15-20 reps
15-25 reps
RPE 8
RPE 8
2
Standing Calf Raise
3
6-10 reps
RPE 8
3
Seated Calf Raise
3
12-18 reps
RPE 9
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 8
5
Standing Calf Raise
1
45-60 secs
-
6
Standing Calf Raise
2
25-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
1
2
15-20 reps
15-25 reps
RPE 8
RPE 8
2
Standing Calf Raise
3
6-10 reps
RPE 8
3
Seated Calf Raise
3
12-18 reps
RPE 9
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 8
5
Standing Calf Raise
1
45-60 secs
-
6
Standing Calf Raise
2
25-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
1
2
15-20 reps
15-25 reps
RPE 8
RPE 8
2
Standing Calf Raise
3
6-10 reps
RPE 8
3
Seated Calf Raise
3
12-18 reps
RPE 9
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 8
5
Standing Calf Raise
1
45-60 secs
-
6
Standing Calf Raise
2
25-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
3
18-25 reps
RPE 8
2
Standing Calf Raise
3
8-12 reps
RPE 8-9
3
Seated Calf Raise
4
15-20 reps
RPE 8-9
4
Calf Raise (Leg Press)
3
15-25 reps
RPE 8
5
Standing Calf Raise
1
60 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
3
18-25 reps
RPE 8
2
Standing Calf Raise
3
8-12 reps
RPE 8-9
3
Seated Calf Raise
4
15-20 reps
RPE 8-9
4
Calf Raise (Leg Press)
3
15-25 reps
RPE 8
5
Standing Calf Raise
1
60 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
3
18-25 reps
RPE 8
2
Standing Calf Raise
3
8-12 reps
RPE 8-9
3
Seated Calf Raise
4
15-20 reps
RPE 8-9
4
Calf Raise (Leg Press)
3
15-25 reps
RPE 8
5
Standing Calf Raise
1
60 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
3
18-25 reps
RPE 8
2
Standing Calf Raise
3
8-12 reps
RPE 8-9
3
Seated Calf Raise
4
15-20 reps
RPE 8-9
4
Calf Raise (Leg Press)
3
15-25 reps
RPE 8
5
Standing Calf Raise
1
60 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
3
18-25 reps
RPE 8
2
Standing Calf Raise
3
8-12 reps
RPE 8-9
3
Seated Calf Raise
4
15-20 reps
RPE 8-9
4
Calf Raise (Leg Press)
3
15-25 reps
RPE 8
5
Standing Calf Raise
1
60 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
3
18-25 reps
RPE 8
2
Standing Calf Raise
3
8-12 reps
RPE 8-9
3
Seated Calf Raise
4
15-20 reps
RPE 8-9
4
Calf Raise (Leg Press)
3
15-25 reps
RPE 8
5
Standing Calf Raise
1
60 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
3
18-25 reps
RPE 8
2
Standing Calf Raise
3
8-12 reps
RPE 8-9
3
Seated Calf Raise
4
15-20 reps
RPE 8-9
4
Calf Raise (Leg Press)
3
15-25 reps
RPE 8
5
Standing Calf Raise
1
60 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
3
18-25 reps
RPE 8
2
Standing Calf Raise
3
8-12 reps
RPE 8-9
3
Seated Calf Raise
4
15-20 reps
RPE 8-9
4
Calf Raise (Leg Press)
3
15-25 reps
RPE 8
5
Standing Calf Raise
1
60 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
3
18-25 reps
RPE 8
2
Standing Calf Raise
3
8-12 reps
RPE 8-9
3
Seated Calf Raise
4
15-20 reps
RPE 8-9
4
Calf Raise (Leg Press)
3
15-25 reps
RPE 8
5
Standing Calf Raise
1
60 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
3
18-25 reps
RPE 8
2
Standing Calf Raise
3
8-12 reps
RPE 8-9
3
Seated Calf Raise
4
15-20 reps
RPE 8-9
4
Calf Raise (Leg Press)
3
15-25 reps
RPE 8
5
Standing Calf Raise
1
60 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
3
18-25 reps
RPE 8
2
Standing Calf Raise
3
8-12 reps
RPE 8-9
3
Seated Calf Raise
4
15-20 reps
RPE 8-9
4
Calf Raise (Leg Press)
3
15-25 reps
RPE 8
5
Standing Calf Raise
1
60 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
3
18-25 reps
RPE 8
2
Standing Calf Raise
3
8-12 reps
RPE 8-9
3
Seated Calf Raise
4
15-20 reps
RPE 8-9
4
Calf Raise (Leg Press)
3
15-25 reps
RPE 8
5
Standing Calf Raise
1
60 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
2
20-25 reps
RPE 7-8
2
Standing Calf Raise
1
15-20 reps
RPE 7-8
3
Seated Calf Raise
2
15-20 reps
RPE 7-8
4
Standing Calf Raise
1
20-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
2
20-25 reps
RPE 7-8
2
Standing Calf Raise
1
15-20 reps
RPE 7-8
3
Seated Calf Raise
2
15-20 reps
RPE 7-8
4
Standing Calf Raise
1
20-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
2
20-25 reps
RPE 7-8
2
Standing Calf Raise
1
15-20 reps
RPE 7-8
3
Seated Calf Raise
2
15-20 reps
RPE 7-8
4
Standing Calf Raise
1
20-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
2
20-25 reps
RPE 7-8
2
Standing Calf Raise
1
15-20 reps
RPE 7-8
3
Seated Calf Raise
2
15-20 reps
RPE 7-8
4
Standing Calf Raise
1
20-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
2
20-25 reps
RPE 7-8
2
Standing Calf Raise
1
15-20 reps
RPE 7-8
3
Seated Calf Raise
2
15-20 reps
RPE 7-8
4
Standing Calf Raise
1
20-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
2
20-25 reps
RPE 7-8
2
Standing Calf Raise
1
15-20 reps
RPE 7-8
3
Seated Calf Raise
2
15-20 reps
RPE 7-8
4
Standing Calf Raise
1
20-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
2
20-25 reps
RPE 7-8
2
Standing Calf Raise
1
15-20 reps
RPE 7-8
3
Seated Calf Raise
2
15-20 reps
RPE 7-8
4
Standing Calf Raise
1
20-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
2
20-25 reps
RPE 7-8
2
Standing Calf Raise
1
15-20 reps
RPE 7-8
3
Seated Calf Raise
2
15-20 reps
RPE 7-8
4
Standing Calf Raise
1
20-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
2
20-25 reps
RPE 7-8
2
Standing Calf Raise
1
15-20 reps
RPE 7-8
3
Seated Calf Raise
2
15-20 reps
RPE 7-8
4
Standing Calf Raise
1
20-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
2
20-25 reps
RPE 7-8
2
Standing Calf Raise
1
15-20 reps
RPE 7-8
3
Seated Calf Raise
2
15-20 reps
RPE 7-8
4
Standing Calf Raise
1
20-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
2
20-25 reps
RPE 7-8
2
Standing Calf Raise
1
15-20 reps
RPE 7-8
3
Seated Calf Raise
2
15-20 reps
RPE 7-8
4
Standing Calf Raise
1
20-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raises
2
20-25 reps
RPE 7-8
2
Standing Calf Raise
1
15-20 reps
RPE 7-8
3
Seated Calf Raise
2
15-20 reps
RPE 7-8
4
Standing Calf Raise
1
20-25 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Tibialis Raises
3 Sets
18-25 Reps
@8
2
Standing Calf Raise
4 Sets
12-15 Reps
@8
3
Seated Calf Raise
4 Sets
15-20 Reps
@8
4
Donkey Calf Raise
2 Sets
12-15 Reps
@8
5
Standing Calf Raise
1 Set
50-60 mins
-
Day 3
1
Tibialis Raises
1 Set
2 Sets
15-20 Reps
15-25 Reps
@8
@8
2
Standing Calf Raise
3 Sets
6-10 Reps
@8
3
Seated Calf Raise
3 Sets
12-18 Reps
@9
4
Calf Raise (Leg Press)
2 Sets
15-20 Reps
@8
5
Standing Calf Raise
1 Set
45-60 secs
-
6
Standing Calf Raise
2 Sets
25-30 Reps
-
Day 4
1
Tibialis Raises
3 Sets
18-25 Reps
@8
2
Standing Calf Raise
3 Sets
8-12 Reps
@8-9
3
Seated Calf Raise
4 Sets
15-20 Reps
@8-9
4
Calf Raise (Leg Press)
3 Sets
15-25 Reps
@8
5
Standing Calf Raise
1 Set
60 secs
-
Day 5
1
Tibialis Raises
2 Sets
20-25 Reps
@7-8
2
Standing Calf Raise
1 Set
15-20 Reps
@7-8
3
Seated Calf Raise
2 Sets
15-20 Reps
@7-8
4
Standing Calf Raise
1 Set
20-25 Reps
-
Day 1
1
Tibialis Raises
1 Set
2 Sets
15-20 Reps
15-25 Reps
@8
@8
2
Standing Calf Raise
2 Sets
2 Sets
6-10 Reps
12-20 Reps
@8-9
@8-9
3
Seated Calf Raise
3 Sets
12-20 Reps
@8-9
4
Standing Calf Raise
1 Set
45-60 secs
-
5
Standing Calf Raise
2 Sets
25-30 Reps
-