HAMSTRINGS

WEEK 1
EXERCISE SETS REPS COMMENTS
Rest for 3 minutes between sets, and stretch out
Lying leg curls 10 10
your hamstrings during this break.

WEEK 2
EXERCISE SETS REPS COMMENTS
Rest for 3 minutes between sets, and stretch out
Glute-ham raises 10 10
your hamstrings during this break.

WEEK 3
EXERCISE SETS REPS COMMENTS
Lying leg curls 10 20 60 seconds of rest between sets.

Glute-ham raises 10 15 60 seconds of rest between sets.

WEEK 4
EXERCISE SETS REPS COMMENTS
SUPERSET: Rest 2 minutes between each
Lying leg curls 10 20 superset, beginning with lying leg curls and
followed immediately by glute-ham raises.

Glute-ham raises 10 15

WEEK 5
EXERCISE SETS REPS COMMENTS
Stiff-legged barbell deadlifts 4 15 Rest 2 minutes between sets.

Stiff-legged cable deadlifts 4 15 Rest 2 minutes between sets.

Lying leg curls 4 15 Rest 2 minutes between sets.

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WEEK 6
EXERCISE SETS REPS COMMENTS
GIANT SET: Perform 15 reps of stiff-legged
barbell deadlifts followed immediately by 15 reps
Stiff-legged barbell deadlifts 4 15 of stiff-legged cable deadlifts. Finish your giant
sent with 15 reps of lying leg curls. Then rest 2
minutes between each giant set.

Stiff-legged cable deadlifts 4 15

Lying leg curls 4 15

WEEK 7
EXERCISE SETS REPS COMMENTS
Lying leg curls 5 30/25/20/15/10 Rest 2 minutes between each DTP set.

Stiff-legged barbell deadlifts 4 10/15/20/25/30 Rest 2 minutes between each DTP set.

WEEK 8
EXERCISE SETS REPS COMMENTS
DTP SUPERSET: Perform 20 reps of
20 / 20 / 15 / 15 / stiff-legged barbell deadlifts followed
Stiff-legged barbell deadlifts 10 10 / 10 / 15 / 15 / immediately by 20 reps of lying leg curls.
20 / 20 Rest for 2 minutes before your next DTP
superset.

20 / 20 / 15 / 15 /
Lying leg curls 10 / 10 / 15 / 15 /
20 / 20

WEEK 9
EXERCISE SETS REPS COMMENTS
Rest 3 minutes between sets, and stretch your
Lying leg curls 10 10
hamstrings.

C O P Y R I G H T © 2 0 19 K A G E D M U S C L E L L C . W W W. K A G E D M U S C L E . C O M
WEEK 10
EXERCISE SETS REPS COMMENTS
Glute-ham raises 10 10 3 minutes of rest, stretching between sets.

WEEK 11
EXERCISE SETS REPS COMMENTS
Lying leg curls 10 20 60 seconds of rest between sets.

Glute-ham raises 10 15 60 seconds of rest between sets.

WEEK 12
EXERCISE SETS REPS COMMENTS
SUPERSET: Rest 2 minutes between each
Lying leg curls 10 20 superset, beginning with lying leg curls and
followed immediately by glute-ham raises.

Glute-ham raises 10 15

C O P Y R I G H T © 2 0 19 K A G E D M U S C L E L L C . W W W. K A G E D M U S C L E . C O M