I didnt do anything other that what you'd think 4x training is.
Gastroc day was something like 5 sets of standing calf raises ramped weight
3-4 sets of donkey calf raises.
Id stretch a lot between sets.
Soleus day I just did seated calf raises. I dont know if I counted the sets. Ramped weight
so each section of the muscle was hit twice per week. I tried not to do them on the day I trained legs. If it was 3 days in a row, whatever, I did it anyway
One of the sessions was lower reps more weight than the other.
In gernal I trained the soleus with higher reps and a strong emphasis on full ROM 10+ reps. Gastrocs used a lower rep range 6+.
I could get the workout done in about 15 minutes or less. Usually Id superset some ab training in there to maximize efficiency.
I dont claim to have huge calves. But they went from pretty bad, to very normal looking. Proportional to the rest of me, which is all Im looking for with any bodypart. Not the Grecian ideal but I think my calves around 16.5 when my arms were 17 at 180lbs. For some reason those numbers stick out in my head. Now theyre about the same size but my arms are bigger and I weigh more, I dont train them that hard anymore. I dont have that sort of time (actually I simply dont feel like spending an extra hour per week in the gym traning fucking calves, I have better things to do).