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Calves workout

Home Calves Workout

A full calves session built from what a home gym usually has: dumbbells, a band, and the floor — 3 movements, 10 working sets, about 26 minutes including rest.

Exercises
3
Working sets
10
Time
~26 min
Goal
Hypertrophy
Trains the calves · tap any muscle

Warm up first

  1. 5 min easy cardio to raise your temperature
  2. Band pull-aparts — 2 x 15
  3. Two ramp-up sets of your first movement at 50% and 75%

The session

  1. 1
    Single-Leg Calf Raise
    Bodyweight · Gastrocnemius, Soleus
    4 × 10-15rest 75s
  2. 2
    Tibialis Raise
    Bodyweight · Tibialis anterior
    3 × 10-15rest 75s
  3. 3
    Band Calf Raise
    Resistance band · Gastrocnemius
    3 × 10-15rest 75s

Why this order

The heaviest movements come first, while you are freshest: the 0 compounds at the top are the ones that decide whether the session was worth doing. The 3 isolation movements come after, when being a little tired costs you less. Every movement here takes 75 seconds between sets — they are all big enough to need it.

Calves wants 8–16 hard sets a week and 2-3x per week, so this is a session you can run twice a week and land in that range. More about training the calves.

Same muscle, different kit