Chic Hamstrings Training: XPL Hypertrophy Architecture

# Chic Hamstrings: The Architecture for This Frame

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## Layer 1: The Frame

The Chic hamstrings tolerate RDL loading at training-age-appropriate intensity. Load them accordingly.

The Chic at 115-135 lbs training hamstrings requires archetype-specific mechanics. The Ecto-Meso/Mesomorph structure at this weight 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 mesomorph posterior chain at this weight responds to Romanian deadlift loading at 65 to 75 percent of deadlift working weight. Seated leg curls are loaded progressively. Nordic curls are available for eccentric loading.

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## Layer 3: The Protocol

Primary: Romanian deadlift 3 to 4 sets of 8 reps at 65 to 75 percent of deadlift load. Secondary: Seated leg curl 3 sets of 10 to 12 reps with full bottom stretch. Tertiary: Nordic curl 2 sets of 6 reps controlled eccentric. 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 the previous weight executes with full range and zero form breakdown.

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## Layer 4: The Psychology

The Chic hamstrings respond to RDL loading intensity. The conservative weight selection that most Chic trainees apply is the limiting variable. Load the RDL at the weight the training history supports.

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 Chic hamstrings trained through loaded RDLs and seated leg curls for 12 weeks produce the posterior thigh development that completes the lower body.

The Chic frame that trains hamstrings with archetype-specific mechanics for 12 consecutive weeks produces structural development that generic programming cannot deliver. The selection, execution cues, and volume landmarks are calibrated to this frame.

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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)

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