MUSCLE GAIN · BEGINNER · MINIMAL EQUIPMENT · 5 DAYS/WEEK
30-Day Calves workout program
30 days of progressive calf work. Standing, seated, and single-leg variations, 5 days/week. Bring shoes.
30-week block · sessions repeat each week
The workouts
Day 1 — Standing Heavy
- Standing Calf Raise (Machine)4 × 10
- Seated Calf Raise3 × 15
Day 2 — Seated Volume
- Seated Calf Raise4 × 15
- Standing Calf Raise (Dumbbell)3 × 12
Day 3 — Single-Leg
- Single Leg Standing Calf Raise (Dumbbell)4 × 10
- Seated Calf Raise3 × 15
Day 4 — Mixed
- Standing Calf Raise (Barbell)3 × 8
- Seated Calf Raise3 × 20
Day 5 — Finisher
- Standing Calf Raise4 × 25
- Single Leg Standing Calf Raise3 × 12
Weights are blank on purpose: Repto suggests your next weight from what you lifted last time. Rest times and sets are editable in the app.
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