Movements we are using in this phase
Movement #1
Standing Calve variation - Options include:
Smith Machine
Standing Calf Machine
Hammer Standing Calf
1-legged standing calf will all work here

Movement #2
Seated calf - Seated calf machine or Parillo Calf Raises

Movement #3
Tibialis raises - Hammer machine, or just dorsiflex foot with toes hanging off aerobic step bench

Frequency - 5 times a week.

All sets listed are WORK SETS. You'll need to do adequate warm up sets prior to doing these. WORK SETS mean they are done to true muscular failure. Where you couldn't achieve another rep.

Tibialis anterior raises - These are to be done after each working set of calves. Find a block/or step bench to elevate your heels with toes hanging off, and do 20-30 reps with a 2 second hold at the top. THIS IS KEY!!

Rest between sets - Unless noted it's a2-minute rest when there are multiple sets done.

Week 1
This is the acclimation week. This week is important because if you've not been training calves then you don't want to go full bore into this. You'll be so sore you won't be able to walk normally if you do. Use this week to build some conditioning for the weeks ahead.

Days 1-5
Day 1 - Standing raises - 1 set of 10, Seated Calf Raises 1 set of 10

Day 2 - Standing raises - 1 set of 10, followed 10 partials from the bottom to finish / Seated calf raises 1 set of 12


Day 3 - Standing raises - 1 set of 10, 1 back off set of 20 / Seated raises 2 sets of 10

Day 4 - Standing raises - 1 set of 20 (30 second stretch in machine after last set) / Seated raises 2 sets of 12 (30 second stretch in machine after last set)

Day 5 - Standing raises - 2 sets of 10 - both sets end with 20 second stretch after last rep / Seated Calf Raises - 2 sets of 12 all reps held for 3 seconds in the bottom

Take any 2 days off during week
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Week 2
Days 6-10
Day 6 - Standing raises - 3 sets of 10 - all 3 sets end with 5 additional slow partials out of stretch and 20 second stretch

Day 7 - Seated raises 3 sets of 10, all reps are paused for 3 seconds at the bottom before performing the concentric

Day 8 - Seated raises - 3 sets of 10 all reps are paused at bottom and top for 3 seconds / Standing raise - one giant drop set with 10 reps, then drop weight and do 10, then drop weight and do 10, then just stand on ground on tip toes for 60 seconds squeezing.

Day 9 - Standing raises - 4 sets of 8

Day 10 - Seated raises - 3 sets of 30
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Week 3
Days 11- 25

Day 11 - Standing raises - 4 set of 10, on each set do 5 slow partials out of stretch position after doing your 10 reps.

Day 12 - Standing raises - 1 set - Do 10 reps and then hold at the top for 10 seconds, immediately do another 10 reps and hold again at the top for 10 seconds, then immediately do 1 final 10 reps, and one final 10 second hold at the top. This is one set, and it BURNS.

Day 13 - Seated raises - See what you did yesterday, in terms of rep scheme, now do it again today on the seated machine. BURN again.

Day 14 - Standing and seated raise super set - Do 10 reps standing and then then 8 reps seated. Also remember to do your tibia raises! Do 3 cycles of this.

Day 15 - Do 5 sets of 8 very heavy, work the stretch hard, and if you can't quite get full contraction that's ok.

Take any 2 days off during week
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Week 4
Days 16-20

Day 16 - Toe Presses - I would like for you to do these in a leg press machine. Work the stretch and do 4 heavy sets of 12.

Day 17 - Toe Presses - Do these again but bend your knees a little this time. Do 3 sets of 20.

Day 18 - Seated raises - 4 sets of 10 all reps are paused at bottom and top for 3 seconds /
Standing raise - one giant drop set with 10 reps, then drop weight and do 10, then drop weight and do 10, then just stand on ground on tip toes for 60 seconds squeezing.

Day 19 - Bodyweight toe raises. Stand on a block and do bodyweight only calve raises. Shoot for 100 reps total. Try to do as many as you can do before pausing for a second and then starting again.

Day 20 - Seated raises - 5 sets of 15. Do these with a very slow tempo and squeezing the contractions for 2 seconds each.

Take any 2 days off during week

Paul IG: @LiftRunBang
John IG: @mountaindog1
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