About this workout
Hamstrings are the most neglected muscle on most physiques, and it shows. They also do two jobs, extending the hip and flexing the knee, so they need both hinges and curls to fully develop. This 8 week plan trains hamstrings hard three days a week using both movement patterns, while keeping enough quad and glute work to stay balanced. Strong, developed hamstrings complete your legs from the side and the back, protect your knees, and make you more athletic. It is time to bring them up.
Who This Program Is For
- You want bigger, stronger hamstrings.
- You can train legs three days a week with a hamstring emphasis.
- You have access to a full gym with a leg curl machine and space to hinge.
- You already train legs and know how to hinge properly.
Who this is NOT for: beginners still learning to hinge, and anyone who cannot recover from frequent hamstring work. Learn the Romanian deadlift well first.
What You'll Need
- A full gym with a leg curl machine, barbells and dumbbells.
- Good hinge technique; the Romanian and stiff leg deadlifts are the core of this plan.
- A log to track your hinge and curl loads.
The Program
Three leg days with a hamstring emphasis, spaced through the week. Each day pairs a hip-hinge movement with a knee-flexion curl, since the hamstrings need both. Feel the stretch at the bottom of every hinge and squeeze hard on every curl. Some quad and calf work keeps your legs balanced.
| Day 1 | |||
|---|---|---|---|
| Hinge Emphasis | |||
| Exercise | Sets | Reps | Rest |
| Romanian Deadlift | 4 | 8 | 2 min |
| Lying Leg Curl | 4 | 12-15 | 60 sec |
| Barbell Squat | 3 | 8 | 2 min |
| Standing Calf Raise | 4 | 12-15 | 45 sec |
| Plank | 3 | 45 sec | 45 sec |
| Day 2 | |||
|---|---|---|---|
| Curl and Stretch Emphasis | |||
| Exercise | Sets | Reps | Rest |
| Stiff Leg Deadlift | 4 | 8-10 | 90 sec |
| Glute Ham Raise | 3 | 8-10 | 90 sec |
| Seated Good Mornings | 3 | 10-12 | 75 sec |
| Leg Press | 3 | 12 | 90 sec |
| Seated Calf Raise | 4 | 15-20 | 45 sec |
| Day 3 | |||
|---|---|---|---|
| Variety Day | |||
| Exercise | Sets | Reps | Rest |
| Single Leg Romanian Dumbbell Deadlift | 3 | 10 each leg | 75 sec |
| Standing Cable Leg Curl | 3 | 12-15 each leg | 45 sec |
| Dumbbell Romanian Deadlift | 3 | 10-12 | 75 sec |
| Walking Lunge | 3 | 10 each leg | 75 sec |
| Standing Calf Raise | 4 | 15 | 45 sec |
How to Progress
Eight weeks of building hamstrings through both of their jobs, with a deload.
Weeks 1 to 4. Set your hinge and curl weights and add load whenever the reps come easily. Focus on a big stretch on the hinges.
Weeks 5 to 7. Push the Romanian and stiff leg deadlifts harder and add curl volume. The hamstrings should feel fuller and stronger.
Week 8 (deload). Take a lighter week. Frequent hamstring work needs recovery, especially after all the hinging.
Warm-Up and Recovery Notes
Warm up the hips and hamstrings well before hinging: light cardio, leg swings, and a couple of light Romanian deadlifts. Cold hamstrings and heavy hinges do not mix.
Hamstrings can get very sore early in a specialization block; that fades. Keep hinges on non-consecutive days, sleep and eat well, and never round your back to chase more range.
Nutrition and Supplementation
Building any muscle needs protein and enough food. Aim for at least one gram of protein per pound of bodyweight and eat at maintenance or a slight surplus.
Support: protein powder for protein, creatine monohydrate at 5 grams a day, and a daily multivitamin.
FAQ
Why both deadlifts and leg curls? Because the hamstrings extend the hip and flex the knee. Hinges like the Romanian deadlift train the first job; leg curls train the second. You need both for full development.
My hamstrings cramp on leg curls. That is common when they are underdeveloped. Warm up well, stay hydrated, and start lighter; it improves as they get stronger.
Will this help my deadlift and athleticism? Yes. Stronger hamstrings carry directly to a bigger deadlift, faster sprinting and healthier knees.
Questions and results
Ask a coach
Running this program? Tell us what week you are on and how the progression is going. A coach answers every question here.