Back and Hamstrings

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Program Introduction:

This is a upper/lower split focused on two of my favorite body parts that, in my opinion, truly completes the shape of a well developed posterior view. We’re going to play around with various rep ranges as well as tempo. So you should get a nice pump and burn throughout this workout. Now, the one thing I will say to you is that you want to think about the mind muscle connection. Some of the weights for this workout will get into near maximal loads, and so don’t make it an ego fest about simply going heavy for the sake of going heavy. Go heavy but keep your form first and foremost. It’s about working every muscle fiber as deeply and as fully as you can.



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You acknowledge that you follow this workout – or any other workout on our site – at your own risk, and that you have consulted with your physician regarding your participation in this program.


You also acknowledge that RoxStar Fitness, LLC is not liable for any injuries that you may incur.    


Warm Up:   Before you begin this workout you’re going to definitely want to do about 5-10 mins of easy cardio to get the blood flowing and your body ready to train. You can also follow with foam rolling any areas of your body that are tight or sore. Once you do this, you’re ready to begin.    

Exercise Name Reps Sets Weight and Notes Tempo Rest
Straight Sets
Pull Up (Assisted Machine or Body weight)

S1 – 5r

S2 – 5r

S3 – 5r

3   2/0/2 80-90s
Ground Based Squat Machine Deadlift

S1 – 15r

S2 – 12r

S3 – 12r

S4 – 12r, 15r, 20r


If you don’t have a GBS machine in the gym, perform it with either a hex/trap bar or DB’s held at your sides. Use a moderate heavy weight. Increase weight from S1 to S2, S3 leave the weight the same. S4 perform a drop set.

2/0/2  80-90s
Lat Pull Down 

S1 – 12r

S2 – 12r

S3 – 10r

S4 – 10r, 12r, 15r


S1 and S2 use the same weight, S3 increase your weight. S4 is a rest pause set. In between each, you will rest 10 secs and continue. Use the SAME WEIGHT as S3.

2/1/3 80-90s
Lying Hamstring Curl 

S1 – 8r

S2 – 8r

S3 – 6r

S4 – 6r, 8r, 10r, 12r


Start with a heavy weight, increase for each set from S1- S3. S4 perform as a drop set. 

2/0/2 80-90s
Meadow Rows

S1 – 15r

S2 – 12r

S3 – 10r


Start moderate/heavy, and increase the weight with each set.

2/0/2  80-90s
Seated Hamstring Curl

S1 – 15r

S2 – 20r

S3 – 25r


Start with a moderate weight that gets you to start feeling the burn of fatigue by the last 4-5 reps. Leave the weight the same for each set, the difficulty increases with the increase of reps. WATCH YOUR TEMPO!

2/1/4 80-90s


We suggest you refer to’s amazing exercise database for full video tutorials.  That can be found here:

** AMRAP – As many reps as possible

** Super Set – perform one set of each of the exercises back to back with no rest in between, you may rest as notated below after the second exercise

** Giant Set – perform one set of each of the exercises back to back with no rest in between, this is basically like a circuit; rest only after the final exercise as notated.

** Straight Set – perform the first set, rest, then perform the next set, rest, and repeat until you reach the final set. This is not performed as the circuit type of work above.

** BB = Barbell, DB = Dumbbell, KB = Kettlebell, RB = Resistance Band, SB = Stability Ball, SA = Single Arm, SL = Single Leg, BO = Bent Over

** Tempo = Eccentric (Returning to start)/Hold at the bottom of the motion/Concentric (Starting the motion)/Hold at the top of the motion. Example: Squat 2/0/2/0 2 to lower into the squat, no hold at the bottom, 2 to stand up, no hold at the top.