Quads & Hamstrings Balance
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
Intermediate
Front squat strength, machine volume, and step variations to target quads while keeping balance work.
Barbell Front Squat
4 sets5 reps120s restSled Hack Squat
3 sets8 reps90s restDumbbell Step-Up
3 sets10 reps60s restDumbbell Goblet Split Squat
3 sets8 reps75s restLever Leg Extension
3 sets12 reps60s restLateral Step-up
3 sets10 reps60s restWalking Lunge
3 sets12 reps60s rest
Day 2 — Hamstring & Hinge Focus
Intermediate
Hinge strength and hamstring isolation with unilateral RDLs and posterior chain accessories.
Barbell Romanian Deadlift
4 sets6 reps120s restDumbbell Romanian Deadlift
3 sets10 reps90s restDumbbell Single Leg Deadlift
3 sets8 reps75s restNordic Hamstring Curl
3 sets6 reps90s restDumbbell Lying Leg Curl
3 sets12 reps60s restKettlebell Romanian Deadlift
3 sets12 reps75s restBarbell Hip Thrust
3 sets8 reps90s rest
Day 3 — Balanced Strength & Unilateral Control
Intermediate
High-bar squats with sumo deadlift, split squats, and multi-directional step work for symmetry.
Barbell High Bar Squat
4 sets6 reps120s restKettlebell Sumo Deadlift
3 sets8 reps90s restBulgarian Split Squat with Chair
3 sets10 reps75s restDumbbell Rear Lunge
3 sets10 reps60s restSingle Leg Step Up on Bench
3 sets10 reps60s restDumbbell Lateral Step Up
3 sets10 reps60s restDumbbell side lunge
3 sets10 reps60s rest
