Calves Workouts

Calf-focused workouts built around standing and seated plantarflexion patterns, full ankle range of motion, and realistic progression targets to improve lower-leg size, strength, and tendon tolerance.
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Workout 1

3 exercises10 sets

Calves Hypertrophy and Strength Foundation

Calves

A calf-focused template using standing and seated calf raises plus unilateral work. Sets are performed close to failure with controlled tempo and full ankle range.

  1. 1
    Standing Calf Raise
    anatomy
    1Exercise

    Standing Calf Raise

    Rest 1m 30s

    • 115 reps x 35 kgRIR 3
    • 212 reps x 45 kgRIR 2
    • 310 reps x 55 kgRIR 1
    • 48 reps x 60 kgRIR 1

    Keep knees softly unlocked, stay stacked over mid-foot, and reach full dorsiflexion and plantarflexion each rep.

  2. 2
    Seated Calf Raise
    anatomy
    2Exercise

    Seated Calf Raise

    Rest 1m 15s

    • 115 reps x 25 kgRIR 3
    • 212 reps x 35 kgRIR 2
    • 310 reps x 40 kgRIR 1

    Keep hips stable against the pad and avoid shortening range to chase heavier stack numbers.

  3. 3
    Single-Leg Standing Calf Raise
    anatomy
    3Exercise

    Single-Leg Standing Calf Raise

    Rest 1m 15s

    • 112 reps x 10 kgRIR 3
    • 210 reps x 14 kgRIR 2
    • 38 reps x 18 kgRIR 1

    Use support with the free hand for balance, and keep hips level so the calf is the limiter.