Men Hamstrings Workouts

Men-focused hamstrings workouts built around hip hinge and knee-flexion patterns with evidence-backed effort targets, practical kilogram loading, and repeatable progression for strength and hypertrophy.
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Workout 1

4 exercises12 sets

Men Hamstrings Strength and Size Template

Hamstrings, Glutes, Lower Back

A hamstrings-priority template combining hinge and curl work with straight-set loading, RIR-guided effort, and simple double-progression from session to session.

  1. 1
    Barbell Romanian Deadlift
    anatomy
    1Exercise

    Barbell Romanian Deadlift

    Rest 2m 30s

    • 18 reps x 70 kgRIR 3
    • 28 reps x 70 kgRIR 2
    • 38 reps x 70 kgRIR 1

    Soft knees, push hips back, keep bar close to thighs, and maintain full-foot pressure. Target controlled 2-3 second eccentric.

  2. 2
    Lying Leg Curl
    anatomy
    2Exercise

    Lying Leg Curl

    Rest 1m 30s

    • 110 reps x 35 kgRIR 3
    • 210 reps x 35 kgRIR 2
    • 310 reps x 35 kgRIR 1

    Initiate each rep by driving heels toward glutes and pause briefly at peak contraction.

  3. 3
    Barbell Good Morning
    anatomy
    3Exercise

    Barbell Good Morning

    Rest 2m

    • 18 reps x 40 kgRIR 3
    • 28 reps x 40 kgRIR 2
    • 38 reps x 40 kgRIR 1

    Use a short range that keeps lumbar position fixed and hamstrings loaded; hinge back, then stand tall through hips.

  4. 4
    Plate-Loaded Back Extension
    anatomy
    4Exercise
    Plate-Loaded Back Extension

    Rest 1m 30s

    • 112 reps x 10 kgRIR 2
    • 212 reps x 10 kgRIR 2
    • 312 reps x 10 kgRIR 1

    Lead with hips, keep chin tucked, and avoid snapping into lumbar extension at lockout.