Bodybuilding Training Routines - Bodybuilding Training Routines for Calves

Sample Calf Workout Program

Week 1

First Calf Workout of the Week (Monday)

Seated Calf Raises 2 sets of 50 reps (30 second rest in between sets)
Calf Press 10 sets of 10 reps with 20 seconds of rest in between sets

Second Calf Workout of the Week (Thursday)

One Legged Dumbbell Calf Raises 4 sets of 100 reps (60 second rest in between sets)

Week 2

First Calf Workout of the Week (Monday)

Triset:
Standing Calf Raises 5 sets of 10-12 reps (No Rest)
Tibia Raises 5 sets of 30 reps (No Rest)
Standing Calf Raises 5 sets of 6-8 reps (45 second rest)
(Note: Use the same weight on calf raises throughout the routine)

Second Calf Workout of the Week (Thursday)

Donkey Calf Raises 4 triple drop sets (do 40 reps on the first weight, reduce weight and do 30 more reps and reduce weight and do 30 more) Rest 60 seconds in between sets.

Week 3

First Calf Workout of the Week (Monday)

Modified Triset (Go from one exercise to the next in circuit fashion after resting the prescribed amount of time per exercise):

Standing Calf Raises (Toes In to emphasize outer head) 3 sets of 10-12 reps (20 second rest)
Standing Calf Raises (Toes Pointing Forward) 3 sets of 10-12 reps (20 second rest)
Standing Calf Raises (Toes Out to emphasize inner head) 3 sets of 10-12 reps (60 second rest)

(Note: Use the same weight on calf raises throughout the routine) Seated Calf Raises 2 sets of 35 reps (45 second rest)

Second Calf Workout of the Week (Thursday)

Calf Press 4 sets of 100 reps

Conclusion

Well, there you have it. Try these simple, yet highly effective calf training routines for the next three weeks and see your calves grow. As always remember that in bodybuilding, diet and rest are as important as training, and that if those two are not in order you may not get as much benefit out of these routines.

Take care and train hard!

About the Author

Hugo Rivera, About.com's Bodybuilding Guide and ISSA Certified Fitness Trainer, is a nationally-known best-selling author of over 8 books on bodybuilding, weight loss and fitness, including "The Body Sculpting Bible for Men", "The Body Sculpting Bible for Women", "The Hardgainer's Bodybuilding Handbook", and his successful, self published e-book, "Body Re-Engineering". Hugo is also a national level NPC natural bodybuilding champion. Click here for more information on Hugo Rivera.