Free Calf Workouts

All of these calf workouts are effective. As long as you consistenly follow one of them, your calves will grow... but you have to keep a simple point in mind. It is often mentioned throughout this site not to use very heavy weights. This isn't only to prevent injury. If you are natural, you will only grow considerably if you use weights light enough to control the movement and feel your muscles getting pumped all the way through. Your job when doing a set is to perform the movements until your muscles can't take anymore. With extremely heavy weights, it's your joints that are taking the beating. There is a difference. One leads to titanic muscle gains while the other leads to injury & disappointment in results. Here are the free programs I promised you.

LEVEL 1: No experience needed

Standing calf raise (machine)
Seated calf raise (machine)

LEVEL 2: 2-4 months of experience (minimum)

Standing calf raise (face-down on the hack squat machine)
Seated alternating calf raise (with a flat weight placed on your lap)
Donkey calf raise (machine)

LEVEL 3: 4-6 months of experience (minimum)

Standing alternating calf raise (hands rested against a wall with your foot placed about 1 meter from the wall [the other foot is resting on the ankle])
Seated calf raise (machine)
Donkey calf press (on the 45-degree leg press machine)

LEVEL 4: 6-8 months of experience (minimum)

Standing calf raise (facing the super-squat machine)
Seated alternating calf raise (machine)
Seated donkey calf press (machine)