Calf specialization · Beginner routine
Calf raises on both legs days with three different angles: 10 weekly sets to start, and more if you recover well.
- 4days a week
- 60 minper session
- 16exercises
- 6weeks
- Build muscle mass
- Upper/lower split
Use it free in the app. Your first routine is free with no limits: Mobbe shows you what to train each day and saves your sets.
The week, day by day
Tap a day to see its exercises, sets, reps and rest.
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Leg Press | Quads | 3 × 10–12 | 2 | 2:00 |
| 2 | Dumbbell Romanian Deadlift | Hamstrings | 3 × 10–12 | 2 | 2:00 |
| 3 | Standing Machine Calf Raise | Calves | 3 × 12–20 | 2 | 1:00 |
| 4 | Plate-Loaded Seated Calf Raise | Calves | 2 × 15–20 | 2 | 1:00 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Barbell Bench Press | Chest | 3 × 8–12 | 2 | 2:00 |
| 2 | Barbell Row | Back | 3 × 8–12 | 2 | 2:00 |
| 3 | Dumbbell Lateral Raise | Shoulders | 2 × 12–15 | 2 | 1:00 |
| 4 | Barbell Curl | Biceps | 2 × 10–12 | 2 | 1:00 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Dumbbell Bulgarian Split SquatReps per leg. | Quads | 3 × 10–12 | 2 | 2:00 |
| 2 | Lying Hamstring Curl | Hamstrings | 3 × 10–12 | 2 | 2:00 |
| 3 | Calf Press on Leg Press | Calves | 3 × 12–20 | 2 | 1:00 |
| 4 | Single Leg Standing Calf RaiseReps per leg. | Calves | 2 × 12–15 | 2 | 1:00 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Lat Pulldown | Back | 3 × 8–12 | 2 | 2:00 |
| 2 | Dumbbell Incline Bench Press | Chest | 3 × 8–12 | 2 | 2:00 |
| 3 | Dumbbell Shoulder Press | Shoulders | 2 × 10–12 | 2 | 1:30 |
| 4 | Hammer Curl | Biceps | 2 × 10–12 | 2 | 1:00 |
Rest between sets, in minutes.
How to progress
Add reps within the range at the indicated RIR; once all sets hit the max, go up to the smallest available weight.
- RIR 2 on every exercise
RIR is the reps you have left in reserve: with RIR 2 you end the set when you could still do 2 more.
Weekly sets per muscle
Counts the sets where the muscle is the primary one.
Is it for you?
- You're new or have only trained for a short while and want a solid base.
- You have 4 days a week and about 60 minutes per session.
- You train in a gym. Equipment: barbell, dumbbells, cable machine, machine, and bench.
- Your goal is to build muscle mass.
Been training for a while? Check out Intermediate Upper-Legs 4 Days.
Other routines to build muscle
- Glute specialization · Beginner4 days · 65 min · Beginner and intermediateSee routine →
- Core specialization · Beginner4 days · 60 min · Beginner and intermediateSee routine →
- Chest specialization4 days · 70 min · Intermediate and advancedSee routine →
Frequently asked questions
How long is the Calf specialization · Beginner routine?
It's designed for 6 weeks, with 4 sessions of about 60 minutes a week.
How many sets does each muscle get per week?
As the primary muscle, 10 sets for the calves, 6 sets for the hamstrings, and 6 sets for the chest per week. That's 42 sets a week in total.
What is RIR?
The reps you have left in reserve when you finish a set: with RIR 2 you stop when you could still do 2 more. In this routine it's RIR 2.
What do I need to do it?
You do it in a gym, with this equipment: barbell, dumbbells, cable machine, machine, and bench.
Your routine, ready to train today.
Mobbe shows you what to train each day, saves your sets and shows you how you progress. If you'd rather have a routine made for you, it builds one with AI for your goal, your days and your equipment.
