RHINO PROTOCOL

8 Weeks of Structured Calf Training with 2 Progressive Phases to Achieve Rhino-Sized Calves

✅ WHO IT’S FOR:

• Lifters who struggle with calf development and want a clear, specialized plan.
• Intermediate to advanced trainees familiar with basic lower body exercises.
• Anyone ready to apply advanced intensity techniques (rest-pause, drop sets, isometrics) to overcome stubborn plateaus.

✅ REQUIRED EQUIPMENT:

• Access to standard gym machines (Standing Calf Raise, Seated Calf Raise, Leg Press).
• Dumbbells, barbells, and/or a Donkey Calf Raise station (alternatives provided if not available).
• A stable surface or step for single-leg and bodyweight variations.

✅ WHAT’S INCLUDED:

PHASE 1 (Weeks 1-4 – Foundation)

A structured, high-frequency approach designed to establish a solid base for the gastrocnemius and soleus. You’ll utilize varied rep ranges and tempos to maximize time under tension and improve mind-muscle connection. Expect 3 specialized calf sessions each week, with clear guidelines on execution and progression.

PHASE 2 (Weeks 5-8 – Intensification)

Building on the foundation, this phase increases the workload and integrates advanced methods like rest-pause, isometric holds, and drop sets. The goal is to push your calves to adapt, promoting significant hypertrophy and strength gains.

Additionally, you’ll find:

• Detailed Weekly Split Suggestions to integrate the Rhino Protocol into your routine.
• Technique Tips & Tempo Guidance to ensure you’re targeting calves effectively.
• Optional Recovery & Stretching Routines for proper tendon and joint health.
• Nutritional and Rest Recommendations so you can optimize muscle growth and recovery.

Charge forward with the Rhino Protocol and develop the powerful, standout calves you’ve always wanted!

⚠️ Important Notice

This is NOT a personalized training program. It is designed to help you maintain an active training regimen and improve your physical condition. This program is intended for healthy individuals and does not take into account specific medical conditions or physical limitations.