Calf Booster
Calf Booster The calf booster is different compared to any other specialization from the Basic Booster Series because it's broken down into three different levels of difficulty. Each level builds on the previous one and adds more workout days. Level 1 consists of two workout days. There are two structures - the Supersets and the pyramids. Supersets - You do two exercises back to back instead of just one before taking the rest. Pyramids - You do just one exercise several times, however you change the weight lifted based on each rep range that changes thorughout the whole pyramid. Level 2 consists of supersets, pyramids and short rests routines. Short Rest - You perform a regular sets, but you rest only for a couple seconds before moving onto the next set. Level 3 consists of supersets, pyramids, shot rests and high reps routines. High Reps - You perform a regular set, but the reps are significantly higher than what you are used to. The weight lifted will have to be significantly lighter. I recommend adding the calf booster after your regular V-Taper Solution routine.
LEVEL 1
Week 1 Day 1 Calf Booster Workout - Superset Exercise
Sets
Rest (sec)
13
Seated Calf Raise
5
Calf Press
Reps
8
90
5
Seated Calf Raise Smith Machine Calf Raise
5
13
90
Week 1 Day 2 Calf Booster Workout - Pyramids Exercise Smith Machine Calf Raise
Standing One-Leg Calf Press
Sets
Reps
Rest (sec)
1
13 8 5 8 13
60 90 90 90 60
1
5 8 13 8 5
90 90 60 90 90
Week 2 Day 1 Calf Booster Workout - Superset Exercise
Sets
5
13
90
5
Standing One-Leg Calf Press Seated Calf Raise
Rest (sec)
5
Standing One-Leg Calf Press Calf Press
Reps
5
8
90
Week 2 Day 2 Calf Booster Workout - Pyramids Exercise
Sets
Reps
Rest (sec)
Calf Press
1
5 8 13 8 5
60 90 90 90 60
Seated Calf Raise
1
13 8 5 8 13
90 90 60 90 90
If the previous level of difficulty is not challenging enough for you, progress to the next one!
LEVEL 2
Week 1 Day 1 Calf Booster Workout - Superset Exercise
Sets
5
8
90
5
Seated Calf Raise Smith Machine Calf Raise
Rest (sec)
13
Seated Calf Raise Calf Press
Reps
5
13
90
Week 1 Day 2 Calf Booster Workout - Pyramids Exercise Smith Machine Calf Raise
Standing One-Leg Calf Press
Sets
Reps
Rest (sec)
2
13 8 5 8 13
40 40 60 40 40
1
5 8 13 8 5
60 40 40 40 60
Week 1 Day 3 Calf Booster Workout – Short Rest Exercise
Sets
Reps
Rest (sec)
Seated Calf Raise
2
13
30
Standing One-Leg Calf Press
3
5
30
Calf Press
5
8
30
Week 2 Day 1 Calf Booster Workout - Superset Exercise
Sets
5
13
90
5
Standing One-Leg Calf Press Seated Calf Raise
Rest (sec)
5
Standing One-Leg Calf Press Calf Press
Reps
5
8
90
Week 2 Day 2 Calf Booster Workout - Pyramids Exercise
Sets
Reps
Rest (sec)
Calf Press
2
5 8 13 8 5
40 40 60 40 40
Seated Calf Raise
1
13 8 5 8 13
60 40 40 40 60
Week 2 Day 3 Calf Booster Workout – Short Rest Exercise
Sets
Reps
Rest (sec)
Seated Calf Raise
2
13
30
Standing One-Leg Calf Press
3
5
30
Calf Press
5
8
30
If the previous level of difficulty is not challenging enough for you, progress to the next one!
LEVEL 3
Week 1 Day 1 Calf Booster Workout - Superset Exercise
Sets
5
8
60
5
Seated Calf Raise Smith Machine Calf Raise
Rest (sec)
13
Seated Calf Raise Calf Press
Reps
5
13
60
Week 1 Day 2 Calf Booster Workout - Pyramids Exercise Smith Machine Calf Raise
Standing One-Leg Calf Press
Sets
Reps
Rest (sec)
2
13 8 5 8 13
30 40 60 40 30
1
5 8 13 8 5
60 40 30 40 60
Week 1 Day 3 Calf Booster Workout – Short Rest Exercise
Sets
Reps
Rest (sec)
Seated Calf Raise
2
13
30
Standing One-Leg Calf Press
3
5
30
Calf Press
5
8
30
Week 1 Day 4 Calf Booster Workout – High Reps Exercise
Sets
Reps
Rest (sec)
2
35
180
Calf Press
2
30
180
Standing One-Leg Calf Press
1
25
180
Smith Machine Calf Raise
Week 2 Day 1 Calf Booster Workout - Superset Exercise
Sets
5
13
60
5
Standing One-Leg Calf Press Seated Calf Raise
Rest (sec)
5
Standing One-Leg Calf Press Calf Press
Reps
5
8
60
Week 2 Day 2 Calf Booster Workout - Pyramids Exercise
Sets
Reps
Rest (sec)
Calf Press
2
5 8 13 8 5
40 40 30 40 40
Seated Calf Raise
1
13 8 5 8 13
30 40 40 40 30
Week 2 Day 3 Calf Booster Workout – Short Rest Exercise
Sets
Reps
Rest (sec)
2
13
30
Standing One-Leg Calf Press
3
5
30
Calf Press
5
8
30
Smith Machine Calf Raise
Week 2 Day 4 Calf Booster Workout – High Reps Exercise
Sets
Reps
Rest (sec)
Seated Calf Raise
2
35
180
Calf Press
2
30
180
Standing One-Leg Calf Press
2
25
180
LEVEL 1
Week 1 Day 1 Calf Booster Workout - Superset Exercise
Sets
Rest (sec)
13
Seated Calf Raise
5
Calf Press
Reps
8
90
5
Seated Calf Raise Smith Machine Calf Raise
5
13
90
Week 1 Day 2 Calf Booster Workout - Pyramids Exercise Smith Machine Calf Raise
Standing One-Leg Calf Press
Sets
Reps
Rest (sec)
1
13 8 5 8 13
60 90 90 90 60
1
5 8 13 8 5
90 90 60 90 90
Week 2 Day 1 Calf Booster Workout - Superset Exercise
Sets
5
13
90
5
Standing One-Leg Calf Press Seated Calf Raise
Rest (sec)
5
Standing One-Leg Calf Press Calf Press
Reps
5
8
90
Week 2 Day 2 Calf Booster Workout - Pyramids Exercise
Sets
Reps
Rest (sec)
Calf Press
1
5 8 13 8 5
60 90 90 90 60
Seated Calf Raise
1
13 8 5 8 13
90 90 60 90 90
If the previous level of difficulty is not challenging enough for you, progress to the next one!
LEVEL 2
Week 1 Day 1 Calf Booster Workout - Superset Exercise
Sets
5
8
90
5
Seated Calf Raise Smith Machine Calf Raise
Rest (sec)
13
Seated Calf Raise Calf Press
Reps
5
13
90
Week 1 Day 2 Calf Booster Workout - Pyramids Exercise Smith Machine Calf Raise
Standing One-Leg Calf Press
Sets
Reps
Rest (sec)
2
13 8 5 8 13
40 40 60 40 40
1
5 8 13 8 5
60 40 40 40 60
Week 1 Day 3 Calf Booster Workout – Short Rest Exercise
Sets
Reps
Rest (sec)
Seated Calf Raise
2
13
30
Standing One-Leg Calf Press
3
5
30
Calf Press
5
8
30
Week 2 Day 1 Calf Booster Workout - Superset Exercise
Sets
5
13
90
5
Standing One-Leg Calf Press Seated Calf Raise
Rest (sec)
5
Standing One-Leg Calf Press Calf Press
Reps
5
8
90
Week 2 Day 2 Calf Booster Workout - Pyramids Exercise
Sets
Reps
Rest (sec)
Calf Press
2
5 8 13 8 5
40 40 60 40 40
Seated Calf Raise
1
13 8 5 8 13
60 40 40 40 60
Week 2 Day 3 Calf Booster Workout – Short Rest Exercise
Sets
Reps
Rest (sec)
Seated Calf Raise
2
13
30
Standing One-Leg Calf Press
3
5
30
Calf Press
5
8
30
If the previous level of difficulty is not challenging enough for you, progress to the next one!
LEVEL 3
Week 1 Day 1 Calf Booster Workout - Superset Exercise
Sets
5
8
60
5
Seated Calf Raise Smith Machine Calf Raise
Rest (sec)
13
Seated Calf Raise Calf Press
Reps
5
13
60
Week 1 Day 2 Calf Booster Workout - Pyramids Exercise Smith Machine Calf Raise
Standing One-Leg Calf Press
Sets
Reps
Rest (sec)
2
13 8 5 8 13
30 40 60 40 30
1
5 8 13 8 5
60 40 30 40 60
Week 1 Day 3 Calf Booster Workout – Short Rest Exercise
Sets
Reps
Rest (sec)
Seated Calf Raise
2
13
30
Standing One-Leg Calf Press
3
5
30
Calf Press
5
8
30
Week 1 Day 4 Calf Booster Workout – High Reps Exercise
Sets
Reps
Rest (sec)
2
35
180
Calf Press
2
30
180
Standing One-Leg Calf Press
1
25
180
Smith Machine Calf Raise
Week 2 Day 1 Calf Booster Workout - Superset Exercise
Sets
5
13
60
5
Standing One-Leg Calf Press Seated Calf Raise
Rest (sec)
5
Standing One-Leg Calf Press Calf Press
Reps
5
8
60
Week 2 Day 2 Calf Booster Workout - Pyramids Exercise
Sets
Reps
Rest (sec)
Calf Press
2
5 8 13 8 5
40 40 30 40 40
Seated Calf Raise
1
13 8 5 8 13
30 40 40 40 30
Week 2 Day 3 Calf Booster Workout – Short Rest Exercise
Sets
Reps
Rest (sec)
2
13
30
Standing One-Leg Calf Press
3
5
30
Calf Press
5
8
30
Smith Machine Calf Raise
Week 2 Day 4 Calf Booster Workout – High Reps Exercise
Sets
Reps
Rest (sec)
Seated Calf Raise
2
35
180
Calf Press
2
30
180
Standing One-Leg Calf Press
2
25
180
