ISSUE Nº 001 · FROM THE VIDEO
Arnold's Leg Day: The Calves He Couldn't Stand
Everything from the video in one place: the calf page to print, and the quiz that tells you which legend you train like.
01 · FREE PDF · NO EMAIL NEEDED
The Calf Page
Arnold’s calf routine on one page. An Under 40 and an Over 40 version, plus a log for your number.
02 · THE LEGEND QUIZ · 7 QUESTIONS
Which legend do you train like?
Your legend type on the spot, plus week 1 of that program as a printable logbook. Free.
TAKE THE QUIZabout a minute
THE CALF PAGE · FREE
Calves first. Two versions. One page.
- Under 40: 4 × 10–15 standing calf raises first, 2 seconds in the stretch, 4 stagger sets, half reps on the last set.
- Over 40: 3 × 12–20, 3 seconds in the stretch, 2 stagger sets, no half reps for the first month.
- The Arnold trick: one set of calf raises between your other sets.
- Your number: a log for your first set, weight and reps, every session.
- Why standing, not seated: the 2023 study from the video, in two sentences.
PDF · 1 page · prints on Letter or A4. Print it, tick your version, write your number on it.
THE LEGEND QUIZ
This is how The Oak trains.
Which legend should you train like?
The Golden Era had four ways to train. Which one fits you depends on your age, your schedule and your recovery. Seven questions tell you which legend you train like.
Arnold Schwarzenegger
The Oak
5–6 days · volume
Frank Zane
The Chemist
4 days · proportion
Mike Mentzer
The Thinker
2–3 days · intensity
Steve Reeves
The Classic
3 days · full body
TAKE THE QUIZ7 questions · about a minute · free
You see your legend type right away. Confirm your email and you also get week 1 of that program as a printable logbook. If it says The Oak? You’ve already started.