Calf / Gastrocnemius Workout

Author Rod FerrisFitness Level IntermediateType Muscle Specific
Days in Plan 3 Days Rest Between Sets:
Duration20 Min per session
Calf training should be preluded with leg training or plyometrics. Depending on your sport you can train your calves differently. If you're an endurance runner focus on 20-25 reps to develop endurance in your calves. If you're training to increase your calf size try training 4-6 reps week 1, 6-8 reps week 2 and 8-12 week 3 while mixing up the exercises and adjusting the weight to only get the high rep value on each set. Calf's are made up of two muscles: Gastrocnemius and the Soleus. When calf training the majority of exercises focus on both the Gastrocnemius and Soleus. Make sure to take 24 -48 hours between a heavy calf workout.

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Calf
Jump Squat Exercise Picture 1. Jump Squat
Sets: 3Reps: 12
Notes:Push off hard with your calf muscles.
Step Ups Exercise Picture 2. Step Ups
Sets: 3Reps: 12
Notes:Flex your calves at the top of the rep.
Standing Calf Raises Exercise Picture 3. Standing Calf Raises
Sets: 3Reps: 12
Day 2 - Calf
Donkey Calf Raises Exercise Picture 1. Donkey Calf Raises
Sets: 3Reps: 12
Standing Calf Raises Exercise Picture 2. Standing Calf Raises
Sets: 3Reps: 12
Day 3 - Calf
Walking Lunges Exercise Picture 1. Walking Lunges
Sets: 3Reps: 12
Notes:Push to the starting position with your calf muscles.
Seated Calf Raises Exercise Picture 2. Seated Calf Raises
Sets: 3Reps: 6
Notes:Adjust the weight to only get 6 reps. You may need a spotter to complete this exercise.

With this log you will be able to print off as many sheets as required to track this workout.

Calf / Gastrocnemius Basics

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