With all body parts I like to hit them with frequency so I generally always set up a program whereby I take my weekly volume of say 16 sets per body part and divide it over 2-3 sessions for that body part per week, this allows us to encourage protein synthesis twice per week vs once . Most muscles are fully recovered in 48-72 hours and ready for another round of stimulation.

In this example you will see I am using DUP or Daily Undulating Periodization, we are using all rep ranges within the same micro cycle or week, so day 1 we concentrate on the strength rep ranges between 5-8 and on the hypertrophy day we concentrate on the 8-15 Reps ranges, you can also bring in techniques like super sets, drop sets, ascending sets or muscle rounds on hypertrophy day to increase the intensity.

The sets listed are work sets only, make sure the muscles are fully warmed up and you are mentally and physically prepared for the workloads before embarking on the work sets.Calves I like to hit 3-5 Times a week with 5-7 sets per session using various rep ranges and intensity techniques , I have listed one example on hypertrophy day.



Day 1
Lower Body Strength Day
Lying Leg Curls
3 sets
8 reps
Barbell back Squats
3 sets
5-6 reps
45 Deg Leg Presses
&3 sets
6-8 reps
Hack squats
2 sets
6-8 reps
Stiff Legged Dead-lifts
3 sets
5-8 reps


Day 2
Lower Body Strength Day
Lying Leg Curls
3 sets
12-15 reps
Seated leg curls
4 sets
15-20 reps
Barbell back Squats
3 sets
8-12 reps
Lunges or bulgerian split squats
3 sets
8-12 reps
Leg presses
2 sets
12-15 reps
Leg extensions
3 sets
15-20 reps
Stiff Legged dead lifts
3 sets
8-12 reps
Standing calf raises
4 sets
10-15 reps
Seated calf raises
3 sets
15-20 reps

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