Quad and Hamstring Workout Plan (3 Day)
Intermediate lower-body plan balancing quad-dominant squats and step-ups with hinge and hamstring work. Prioritizes compounds first, then unilateral and accessory work. 45–60 minutes.
Routines
Day 1 — Quad Emphasis
Front squat strength, machine volume, and step variations to target quads while keeping balance work.
Intermediate
49 mins
160 Kcal
Day 2 — Hamstring & Hinge Focus
Hinge strength and hamstring isolation with unilateral RDLs and posterior chain accessories.
Intermediate
53 mins
166 Kcal
Day 3 — Balanced Strength & Unilateral Control
High-bar squats with sumo deadlift, split squats, and multi-directional step work for symmetry.
Intermediate
49 mins
159 Kcal
