StrengthCalves Specialization
A 25-minute calf specialisation for men, built for people whose calves refuse to grow. Donkey raises at five sets of 15 train the gastrocnemius with a straight knee, seated calf presses at 20 reps target the soleus with a bent knee, and the sled 45-degree press finishes with 25 reps.
Calves Specialization at a glance
- Level
- Intermediate
- Duration
- 25 minutes
- Exercises
- 3
- Estimated burn
- ~180 kcal
- Equipment
- Gym machines and cables
- Muscles worked
- Calves
- Category
- Strength
- Made for
- Men
- Price
- Free
3 exercises in Calves Specialization
- 5 × 15
- 4 × 20
- 3 × 25
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Calves Specialization
Both heads need different knee angles, which is why straight-leg and bent-leg work both appear here. Pause two seconds in the stretched position of every rep and refuse to bounce. Rest 45 seconds. Twice a week beats once — calves handle frequency better than almost any muscle.
Calves Specialization — questions
How long does Calves Specialization take?
About 25 minutes from the first set to the last. The session contains 3 exercises and burns roughly 180 kcal for an average trainee.
What equipment do you need for Calves Specialization?
Gym machines and cables. The session is built around Lever Donkey Calf Raise, Lever Seated Calf Press, Sled 45° Calf Press, and every exercise comes with a demo video in the GymiaFit app.
Is Calves Specialization suitable for beginners?
Calves Specialization is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Calves Specialization work?
Calves. 3 exercises, starting with Lever Donkey Calf Raise, Lever Seated Calf Press, Sled 45° Calf Press.
Is Calves Specialization free?
Yes. Calves Specialization is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of Calves Specialization into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
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