Men Calves Workouts

Men calves workouts built around standing and seated plantarflexion patterns with practical kilogram load examples, clear RIR targets, and repeatable progression for stronger, more muscular lower legs.
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Workout 1

4 exercises13 sets

Men Calves Strength and Hypertrophy Template

Calves

A calf-focused template combining standing, seated, unilateral, and press-based plantarflexion to train gastrocnemius and soleus through straight sets and controlled effort progression.

  1. 1
    Standing Calf Raise (Machine)
    anatomy
    1Exercise

    Standing Calf Raise (Machine)

    Rest 1m 30s

    • 112 reps x 50 kgRIR 3
    • 212 reps x 50 kgRIR 2
    • 312 reps x 50 kgRIR 1
    • 412 reps x 50 kgRIR 1

    Keep knees mostly straight, reach full heel drop, and drive through the forefoot without bouncing.

  2. 2
    Seated Calf Raise
    anatomy
    2Exercise

    Seated Calf Raise

    Rest 1m 15s

    • 115 reps x 38 kgRIR 3
    • 215 reps x 38 kgRIR 2
    • 315 reps x 38 kgRIR 1

    Keep shins steady, avoid torso rocking, and finish each rep with full plantarflexion.

  3. 3
    Calf Press
    anatomy
    3Exercise
    Calf Press

    Rest 1m 45s

    • 112 reps x 95 kgRIR 3
    • 212 reps x 95 kgRIR 2
    • 312 reps x 95 kgRIR 1

    Do not shorten range to chase load; lower under control and avoid knee lockout snap.

  4. 4
    Single Leg Standing Calf Raise (Dumbbell)
    anatomy
    4Exercise

    Single Leg Standing Calf Raise (Dumbbell)

    Rest 1m

    • 112 reps x 16 kgRIR 2
    • 212 reps x 16 kgRIR 2
    • 312 reps x 16 kgRIR 1

    Use support for balance, keep hips level, and drive through big toe with full heel drop each rep.