The Ultimate Hamstring Workout: A 4-Day Split Routine for Maximum Gains
When it comes to building strong, toned legs, many lifters neglect one of the most important muscle groups: the hamstrings. Hamstrings, consisting of the biceps femoris, semitendinosus, and semimembranosus, play a crucial role in hip and knee extension, and neglecting to train them can lead to imbalances and poor overall lower body development. In this article, we’ll explore the ultimate hamstring workout, a 4-day split routine designed to target these muscles from every angle and maximize gains.
Day 1: Hamstring Emphasis
- Deadlifts: 3 sets of 8-12 reps
- Stand with your feet shoulder-width apart, grip the barbell with an overhand grip, and lift the weight to hip level. Lower the weight to the ground, keeping your back straight and your knees slightly bent, then stand up and repeat.
- Seated Leg Curls: 3 sets of 10-15 reps
- Sit on a leg curl machine with your legs hanging off the edge of the bench, feet flexed. Curl your legs up towards your glutes, then lower them back down to the starting position.
- Glute-Ham Raises: 3 sets of 12-15 reps
- Lie on a flat bench with your legs extended, feet flexed. Lift your legs up towards the ceiling, squeezing your glutes and hamstrings, then lower them back down to the starting position.
Day 2: Quad Emphasis
- Leg Extensions: 3 sets of 12-15 reps
- Sit on a leg extension machine with your legs extended, feet flat. Lift the weight up off the ground, straightening your legs, then lower it back down to the starting position.
- Lunges: 3 sets of 10-12 reps (per leg)
- Stand with your feet together, take a large step forward with one foot, and lower your body until your back knee almost touches the ground. Push through your front heel to return to standing, then repeat with the other leg.
- Leg Press: 3 sets of 10-12 reps
- Sit on a leg press machine with your feet shoulder-width apart on the platform. Press the weight away from you, extending your legs, then lower it back down to the starting position.
Day 3: Rest Day
Take a well-deserved rest day to allow your muscles to recover and rebuild.
Day 4: Hamstring Emphasis
- Hamstring Curls: 3 sets of 10-12 reps
- Sit on a seated leg curl machine with your legs hanging off the edge of the bench, feet flexed. Curl your legs up towards your glutes, then lower them back down to the starting position.
- Romanian Deadlifts: 3 sets of 8-10 reps
- Stand with your feet shoulder-width apart, grip the barbell with an overhand grip, and lift the weight to hip level. Lower the weight to the ground, keeping your back straight and your knees slightly bent, then stand up and repeat.
- Glute-Ham Raises: 3 sets of 12-15 reps
- Lie on a flat bench with your legs extended, feet flexed. Lift your legs up towards the ceiling, squeezing your glutes and hamstrings, then lower them back down to the starting position.
Day 5: Quad Emphasis
- Leg Press: 3 sets of 10-12 reps
- Sit on a leg press machine with your feet shoulder-width apart on the platform. Press the weight away from you, extending your legs, then lower it back down to the starting position.
- Lunges: 3 sets of 10-12 reps (per leg)
- Stand with your feet together, take a large step forward with one foot, and lower your body until your back knee almost touches the ground. Push through your front heel to return to standing, then repeat with the other leg.
- Leg Extensions: 3 sets of 12-15 reps
- Sit on a leg extension machine with your legs extended, feet flat. Lift the weight up off the ground, straightening your legs, then lower it back down to the starting position.
Day 6 and 7: Rest Days
Take two more rest days to allow your muscles to fully recover and rebuild.
By following this 4-day split routine, you’ll be targeting your hamstrings and quads from every angle, leading to maximum gains in strength and muscle mass. Remember to warm up before each workout, start with a weight that allows you to complete the given number of reps, and gradually increase the weight as you get stronger. Happy lifting!
