It’s time to train calves! This has been a fun area for me because when I started training four years ago, I had very little development in my calves. Now, I get excited because when posing I can actually see my gastrocnemius from the front. I still train my calves two to three days a week because I still would like to see them with a little more size!

Calf development is important to bring overall balance to your legs. You can train calves on quad day, with hamstrings or even train them solo. I add them into my leg training days. I like supersetting my calves to really get a good pump and definitely feel the burn. For a lot of people, this is a very hard muscle group to develop. I have actually had trainers tell me it isn’t possible to make your calves grow. This is a big myth! I am living proof that with consistency and hard training, you can grow and develop your calves! Here’s my routine, try it out!


Standing Calf Raises:

4 sets/reps 20, 18, 15, 20

Keep feet parallelExtend up onto the ball of your foot keeping your knees slightly bentDo not bend, straighten legs, hold form under control


Seated Calf Raises:

4 sets/reps 15, 12, 10, 15

Slight bend in the kneeSlow reps2 counts up, 3 counts downDon’t turn this into a quad workout, feel your calves burn

Seated Calf Press:
4 sets/reps 15, 12, 10, 15

Seated with knees bent at 90 degreesSlowly raise up onto big toes, lower weight getting full extension of ankle2 counts up, 3 counts down