Built Hamstrings Training: XPL Hypertrophy Architecture

# Built Hamstrings: The Architecture for This Frame

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## Layer 1: The Frame

The Built hamstrings tolerate heavy RDL loading. The posterior chain at this frame warrants the intensity.

The Built at 190-230 lbs requires archetype-specific hamstrings mechanics. The Meso-Endo/Endomorph structure creates specific lever lengths and recruitment patterns that determine which movements produce mechanical tension and which produce compensation.

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## Layer 2: The Anatomy

The endomorphic posterior chain responds to Romanian deadlift loading at 75 to 85 percent of conventional deadlift weight. Nordic curls produce eccentric overload. The posterior thigh development the training produces creates the lower body visual completion at this frame.

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## Layer 3: The Protocol

Primary: Romanian deadlift 3 to 4 sets of 8 reps at 75 to 85 percent. Secondary: Nordic curl 2 to 3 sets of 6 to 8 controlled reps. Tertiary: Seated leg curl 3 sets of 10 to 12 reps. Frequency: twice weekly.

Volume landmarks: maintenance at 8 to 10 weekly sets. Growth threshold at 12 sets. Specialization at 16 to 20 sets. Add load only when previous weight executes with full range and zero form breakdown.

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## Layer 4: The Psychology

The Built hamstrings respond to RDL intensity at the weight the training history supports. Load the hinge at the intensity the endomorphic posterior chain warrants.

Identity Mirror: What story are you telling yourself about why this muscle group has not responded?

Action Trigger: When exactly is your next hamstrings session, and what load will you use on the primary movement?

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## Layer 5: The Exit

The Built hamstrings trained through heavy RDLs and Nordic curls for 12 weeks produce the posterior thigh development that completes the lower body power architecture.

The Built frame trained with archetype-specific hamstrings mechanics for 12 consecutive weeks produces structural development that generic programming cannot deliver.

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*Explore the full XPL training library:*

– [Training & Exercise Protocols](/blog/training-and-exercise)
– [Nutrition Architecture](/blog/nutrition)
– [Recovery Engineering](/blog/recovery)

*Know your XPL Archetype. [Take the Archetype Identification](https://xperformancelab.com/quiz).*

*Work directly with a Protocol Engineer. [Review Mastery Investment Structures](https://xperformancelab.com/plans-pricing).*

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*Inertia Over Inspiration. Engineered by XPL.*