The Program Vault
BodybuildingHamstrings Program V4 — 4-Week Unilateral Mechanics & Glute-Hamstring Density Program. One hamstring/glute session per week for 4 weeks: the same six exercises, in the same order, every week. Pair with Quads Program V4 later in the week, at least two days apart. Warm up about 5 minutes, plus 2–3 warm-up sets. Rest 60–75 seconds between sets — density drives the stimulus, so keep a clock. Progress weekly; add about 5–10 lb when you hit the top of the range. Log everything. The session: B-Stance Romanian Deadlift (Dumbbell), Single-Leg Hip Thrust (Bench Elevated), Standing Single-Leg Curl (Cable / Machine), Smith Machine Step-Up (Glute Focused), Nordic Hamstring Curl or Slider Curl, and Cable Glute Medius Kickback. Every exercise includes a written description and a video demo link. Nordic curls: lower as slowly as you can and use your hands to push back up — the eccentric is the training effect. If a full Nordic is out of reach, use the slider curl variation instead.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
B-Stance Romanian Deadlift (Dumbbell)
3 x 10
B
Single-Leg Hip Thrust (Bench Elevated)
3 x 12
C
Standing Single-Leg Curl (Cable / Machine)
3 x 15
D
Smith Machine Step-Up (Glute Focused)
3 x 12
E
Nordic Hamstring Curl or Slider Curl
3 x 10
F
Cable Glute Medius Kickback
3 x 20
