3×/week18 weeks
18-Week Full Body 3×
A periodised 3-day full-body program in three 6-week phases for muscle and strength, with an optional arms & shoulders day.
IntermediateBuild muscle75 min
CalvesBeginnerIsolation
Standing Calf Raise
Machine calf raise with a pause at the bottom.
Benefits
- Bigger, stronger calves
- Ankle strength
How to do it
- Pause 1 s in the stretched position
- Rise as high as possible
- Knees straight but not locked
Common mistakes
- Bouncing
- Short range
Starting prescription
- sets
- 3
- reps
- 10–15
- Rest
- 60 s
- Reps in reserve
- 1
- Load step
- 2.5 kg
Safety and limitations
- Ankle · Avoid
Avoid with a severe or worse ankle limitation; use an easier alternative.
Alternatives
No equipment
Programs that use it
4×/week12 weeks
Upper / Lower 4×
Four sessions a week alternating upper and lower body, 12 weeks in two phases.
IntermediateBuild muscle75 min
6×/week12 weeks
Push / Pull / Legs 6×
A high-volume 6-day split for experienced lifters. Can also be run 3 days a week on rotation.
AdvancedBuild muscle75 min
Your first workout in under three minutes.
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