seated calf raises 4 sets 6 plates to failure on each set
hack squat toe raises 4 sets Phil Heath style 15's ( 5 slow/5 fast 5 slow) 5 plates up to 8
standing raises 4 sets Heath Style 15's (stack)
body weight on a block toe raises 4 sets to failure
So depending on my energy(stressful day/easy day) the above 16 sets may be cut down to 10/12 or the Heath style reps may be changed to regular standard reps(easier). The goal is the above 16, however many variables ( a 4 mile run) may change the above plan, thus the "instinctive" label.