Rep Ranges and Loading Strategy

Heavy Compound Movement (5-10 reps):

Barbell Romanian deadlifts, good mornings. This range builds hamstring strength and the dense tissue that creates the upper hamstring shelf. Sequence early in the week. The Ghost needs hip hinge strength. It protects the lower back and builds posterior power.

Moderate Isolation Movement (10-20 reps):

Dumbbell Romanian deadlifts, lying leg curls, seated leg curls, back raises. The hamstring sweet spot. Sufficient load with full range of motion to drive metabolic stress. I place roughly 60% of weekly hamstring volume here.

Light Metabolic Loading (20-30 reps):

Leg curls, back raises, band good mornings. High-rep hamstring work builds endurance in the posterior chain and drives blood flow. The Ghost’s tendons need this lower-load work to build resilience.

Weekly Sequencing:

• Session 1 (Monday): Moderate/Heavy. Dumbbell Romanian deadlift 3×10, lying leg curl 3×12
• Session 2 (Wednesday): Moderate. 45-degree back raise 3×12, seated leg curl 3×12
• Session 3 (Friday): Light. Lying leg curl 3×15, band good morning 3×15

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XPL Level Adjustments (Level I to II)

Level I:

• 2 hamstring sessions per week within full-body work
• 2-4 total weekly sets
• 1-2 exercises per session
• Focus on lying leg curls and dumbbell Romanian deadlifts
• 10-15 rep range primarily
• Posture cue: maintain neutral spine on all hip hinge work

Level II:

• 2-3 hamstring sessions per week
• 4-8 total weekly sets
• 1-2 exercises per session
• Introduce barbell Romanian deadlifts and 45-degree back raises
• Track rep PRs on leg curl and dumbbell RDL
• Deload every 4-5 weeks
• Consider seated leg curls if lying curls feel limited

The Mobility Factor:

The Caloric Context:

At 2600-3000 calories, the Ghost has the fuel to build hamstring mass. But hamstrings are highly responsive to training stimulus. They may grow faster than quads for some Ghosts because they’ve been so undertrained. Track body weight. If the scale moves, the hamstrings are likely growing.

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Common Mistakes Ghost Trainees Make

Mistake 1: Turning RDLs into lower-back exercises.

Mistake 2: Bouncing out of leg curls.

Mistake 3: Neglecting hip hinge work.

Mistake 4: Stretching hamstrings before training them.

Static stretching before loaded work reduces force production and increases injury risk. Warm up with light movement. Walking, bodyweight squats, light leg curls. Save the deep stretching for after training or on off days. The Ghost’s tight hamstrings need mobility work, but timing matters.

Mistake 5: Training hamstrings too hard, too soon.

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Action Plan: Your First 4 Weeks

Week 1. Foundation:

• 2 sessions
• Lying leg curl, 3 sets, 12 reps, 3 RIR
• Dumbbell Romanian deadlift, 3 sets, 10 reps, 3 RIR (light weight, perfect hinge)
• Goal: Feel the hamstrings stretch and contract. No lower-back rounding. No momentum.

Week 2. Add Volume + Variation:

• 2-3 sessions
• Session A: Lying leg curl 3×10 + dumbbell RDL 3×10
• Session B: Seated leg curl 3×12 + 45-degree back raise 3×10
• Session C: Lying leg curl 3×12 + dumbbell RDL 3×10
• Increase load where Week 1 targets were clean

Week 3. Push Into Growth Zone:

• 3 sessions
• Session A: Dumbbell RDL 3×8 (heavier) + lying leg curl 3×10
• Session B: 45-degree back raise 3×10 + seated leg curl 3×12
• Session C: Lying leg curl 3×12 + dumbbell RDL 3×10
• Final sets: 0-1 RIR

Week 4. Deload:

• 2 sessions, reduced volume
• Lying leg curl: 2 sets, 15 reps, light
• Dumbbell RDL: 2 sets, 12 reps, light
• Focus on stretch quality and hip hinge pattern
• Assess: Can you RDL deeper than Week 1 with more weight? That’s Progressive Overload.

Ongoing:

• Alternate dumbbell and barbell RDL every 4-6 weeks
• When one exercise stalls, change the implement or angle
• Track hamstring soreness. DOMS should be moderate, not crippling.
• Take progress photos of legs from the side monthly. Hamstring development shows from the side and back.
• Weigh yourself weekly. The hamstrings grow on surplus.

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Inertia Over Inspiration. Engineered by XPL.

Inertia Over Inspiration. Engineered by XPL.