Hi everyone my name is Rob, 22, so every week I aim for two weight sessions and at least one hill sprints session and 40 min jump rope session. I would say my program is lower body dominate because I like the idea of bigger legs and calves, for instance, my boyfriend has never worked out and he has 16" calves and 25" thighs I think it looks awesome so that why I work my legs out more. My weight is just under 12 stone, my arms are 13" flexed, calves are 14" cold, and thighs21.5"-22" cold, so I'm petty scrawny I know aha. all sets are 6-8 reps but calve 10-12 reps all barbell exercises. but have dip belt and light dumbells for couple exercises. On leg day: squats 5 sets57.5kg, barbell clave raises 10 sets30kg, hamstring raises 5 sets BW, straight legged deadlift 5 sets 47.5kg, deadlifts 5 sets 47.5kg, single legged calve raises with dip belt 10 sets 17.5kg. upper body day:bench45kg 5 sets, shoulder press with barbell( sat on the bench as roof not high enough) 5 sets 25kg, low row5 sets45kg, chest flyes 5 sets10kg, shrugs 5 sets20kg, single legged calve raises10 sets17.5kg. Then hill sprints up a rather steep hill, 12 sprints and increasing every two weeks. Finally, 40 min jump rope session, kills my calves and ankles aha. sorry if this is long to read, or hard t read just let me know and ill repost it, thanks for all any replies, that i may get.