Calf machine exercises
By Ossian Hempel ·
The GainsLog exercise library has 7 exercises that target your calves on a machine, a cable station or a Smith machine. 3 of them are used in the app's programs or suggested by its Program Builder.
- Exercises
- 7
- Machine, cable, Smith
- 5 · 0 · 2
- In GainsLog programs
- 3
- Balanced weekly sets, default profile
- 0 to 12
Ankle plantarflexion
The heel rises and the foot points down. 7 exercises.
| Exercise | Equipment | Type | Notes |
|---|---|---|---|
| Calf Press In Horizontal Leg PressMachine · Isolation · In GainsLog programs | Machine | Isolation | In GainsLog programs |
| Standing Calf PressMachine · Isolation · In GainsLog programs | Machine | Isolation | In GainsLog programs |
| Smith Calf RaiseSmith machine · Isolation · In GainsLog programs | Smith machine | Isolation | In GainsLog programs |
| Calf Press In 45 Degree Leg PressMachine · Isolation | Machine | Isolation | |
| Seated Calf PressMachine · Isolation | Machine | Isolation | |
| Single Leg Calf Press In Horizontal Leg PressMachine · Isolation | Machine | Isolation | |
| Single Leg Smith Calf RaiseSmith machine · Isolation | Smith machine | Isolation |
Log your calf machine work in GainsLog
Every exercise on this page is in the app. Log the weight, reps and reps in reserve, and GainsLog sets the next session's weight and rep targets from them.
In GainsLog programs means the app uses the exercise in its ready-made programs or workout templates, or suggests it in the Program Builder.
How many sets of calves a week?
GainsLog Premium's program builder rates a program against a weekly range of working sets for each muscle. On the default profile the range for your calves is 0 to 12 sets a week at a balanced priority and 10 to 15 when you make it a focus. It recommends no more than 5 sets for one muscle in a single workout.
Calves are optional in a balanced program, so the weekly range starts at 0.
A set counts toward the exercise's target muscle only. In a program, every set of an exercise on this page counts toward the calves range, whatever the equipment.
| Priority | Default profile | Female profile |
|---|---|---|
| Focus | 10 to 15 | 10 to 15 |
| Balanced | 0 to 12 | 0 to 12 |
| Deprioritized | 0 to 3 | 0 |
Rate your program's weekly sets in GainsLog
GainsLog Premium's program builder rates your program against these set ranges for every muscle.
FAQ
- Which calf machine exercises does GainsLog use in its programs?
- Calf Press In Horizontal Leg Press, Standing Calf Press, and Smith Calf Raise. They are the calf exercises on a machine, cable or Smith machine that the app uses in its ready-made programs or workout templates, or suggests in the Program Builder.
- How many sets of calf exercises should I do a week?
- GainsLog Premium's program builder rates a program against 0 to 12 working sets a week for your calves at a balanced priority on the default profile, and 10 to 15 when it is a focus. It recommends no more than 5 in one workout. Sets on machines, cables and free weights all count toward the same total.
- Which calf machine exercises are compound?
- None. The GainsLog library tags all 7 as isolation exercises.