Abs, Calves, and Forearms Workout

Stubborn Muscle Groups

Certain muscle groups, like the calves and forearms, are often stubborn or hard to grow. One reason is that they are comprised of mostly slow-twitch muscle fibers, which have a lower potential for hypertrophy (muscle growth) compared to fast-twitch muscle fibers.

Additionally, these muscle groups may be more resistant to traditional training techniques because they are used to being worked constantly throughout the day while walking and gripping objects. As a result, they may require more targeted and consistent training to see significant growth.

Many people also struggle to get six-pack abs, and their traditional workout routine isn’t producing results. This is another instance where a dedicated training day can help you achieve your goals.

Benefits of A Dedicated Abs, Calves, & Forearms Workout

Abs, calves, and forearms can be more challenging to grow, but many of us also treat them as an afterthought in our training. I know I’m guilty of throwing in a set of calf raises at the end of a leg workout and calling it good!

But even if you try to prioritize these muscles, it can still be challenging to find time to fit them into your workouts without spending two hours in the gym. That’s where the dedicated abs, calves, and forearms workout comes in handy.

By allocating an entire workout, you give these muscles the attention and training volume they need to grow. Plus, it lets you focus on the bigger muscle groups in your other workouts.

Additionally, the abs, calves, and forearms are relatively small muscles that are not connected. This means you can superset exercises and make your workout short, intense, and effective.

Abs, Calves, Forearms Workout Benefits

• Results in increased training volume for stubborn muscles
• It doesn’t take away from your existing workouts
• Workouts can be short but intense

How to Program Your Workout Split

With a dedicated abs, calves, and forearms workout, you must add an extra day to your weekly workout split. But again, this doesn’t have to be a full-blown hour-long slugfest. Keep it fast and short!

For example, if you’re following a 3-day total body split, you must remove abs, calves, and forearms from your workouts and add a 4th training day each week. On a 4-day split, you would add a 5th day.

I am currently following the bro split workout, which involves training one or two muscle groups per workout five days a week. So, I tack on the abs, calves, and forearms workout on Saturday.

Abs Calves and Forearms Workout

Now, let’s get into the details of the workout. The number of exercises and sets you use should be based on your current training volume. For example, one exercise with 1-2 sets is enough if you currently don’t train abs, calves, or forearms at all.

However, more advanced lifters should include at least two exercises per muscle group and perform 2 to 3 sets. This should result in more training volume and intensity than your muscles are currently used to, stimulating growth.

Additionally, I recommend supersetting the ab, calf, and forearm exercises back-to-back with minimal rest between. Then, take a 1-2 minute rest before performing the next superset. This drastically reduces the workout duration.

Here’s an example of an intermediate to advanced abs, calves, and forearms workout.

Abs Calves & Forearms Workout Example

Superset These 3 Exercises

1. Standing Calf Raise
2. Reverse Wrist Curl
3. Hanging Leg Raise

Rest for 1-2 minutes and repeat the superset.

Next, Superset These 3 Exercises

1. Seated Calf Raise
2. Wrist Curl
3. Rope Crunch

Rest for 1-2 minutes and repeat the superset.