Program Description
To grow massive calves and biceps
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout20 minutes
- CreatedJun 04, 2024 10:31
- Last EditedJul 14, 2024 05:32
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10-20 reps
2
Preacher Curl (Dumbbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10-20 reps
2
Preacher Curl (Dumbbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10-20 reps
2
Preacher Curl (Dumbbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10-20 reps
2
Preacher Curl (Dumbbell)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-20 reps
2
Preacher Curl (Barbell)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-20 reps
2
Preacher Curl (Barbell)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-20 reps
2
Preacher Curl (Barbell)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-20 reps
2
Preacher Curl (Barbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10-20 reps
2
Preacher Curl (Dumbbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10-20 reps
2
Preacher Curl (Dumbbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10-20 reps
2
Preacher Curl (Dumbbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10-20 reps
2
Preacher Curl (Dumbbell)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-20 reps
2
Preacher Curl (Barbell)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-20 reps
2
Preacher Curl (Barbell)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-20 reps
2
Preacher Curl (Barbell)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-20 reps
2
Preacher Curl (Barbell)
3
8-12 reps
Week 1
1 / 4 Weeks
Day 1
1
Seated Calf Raise3 Sets
10-20 Reps
2
Preacher Curl (Dumbbell)3 Sets
8-12 Reps
Day 2
1
Standing Calf Raise3 Sets
10-20 Reps
2
Preacher Curl (Barbell)3 Sets
8-12 Reps
Day 3
1
Seated Calf Raise3 Sets
10-20 Reps
2
Preacher Curl (Dumbbell)3 Sets
8-12 Reps
Day 4
1
Standing Calf Raise3 Sets
10-20 Reps
2
Preacher Curl (Barbell)3 Sets
8-12 Reps