Exercise plans / Legs
Calves
Calves respond to a full stretch at the bottom and high weekly volume.
Beginner first 3–6 months of training
| Exercise | Sets | Reps | Rest | Tempo |
|---|---|---|---|---|
| Standing calf raiseAll the way down and all the way up. | 3 | 15 | 60 s | 2-1-1 |
| Seated calf raiseTrains the soleus underneath. | 3 | 15 | 45 s | 2-1-1 |
Advanced for at least a year of consistent lifting
| Exercise | Sets | Reps | Rest | Tempo |
|---|---|---|---|---|
| Standing calf raisePause for two seconds in the deep stretch. No bouncing. | 5 | 8–10 | 90 s | 2-2-1 |
| Seated calf raiseAim for a burn on the last few reps. | 4 | 15–20 | 60 s | 2-1-1 |
| Single-leg calf raiseHold a dumbbell on the working side. | 3 | 12 / leg | 60 s | 2-1-1 |
| Tibialis raiseHeels on the floor, lift your toes. Helps with shin splints. | 2 | 20 | 45 s | 2-0-1 |
Reading the tempo: 3-1-1 means three seconds down, a one second pause, and one second up.