The Fix For Lagging Hams

Fouad Abiad's training plan for big and balanced legs.

Throughout my pro career I have been conscious of my lacking hamstring development. I started to notice it more after my quads started growing and my hams didn't take on the same thickness.  When I looked at my legs, I felt that it was the missing depth I really needed, and thickness in the hams, to solve that problem.

I’ve tried everything: Splitting hams and quads up; training quads on Monday and hams on Thursday with calves; training hams and quads together; and training hams and quads together and adding a second ham day after back.

Then I decided I would do something I always thought of, but never tried.  I decided to try training quads and hams on consecutive days. I know you might be thinking, “You’re hams are activated when training quads so it would be too much.”  Bullshit.  When you train chest, your back is activated but lots of people train chest and then back on the next day.


The first time I tried this my entire lower body was F*CKED UP!  This is what the split looks like:

  • Sunday – OFF
  • Monday – Back & Biceps
  • Tuesday – Chest & Triceps
  • Wednesday – OFF
  • Thursday – Quads
  • Friday – Hams & Calves
  • Saturday – Shoulders & Traps

Saturday is optional; I might do that shoulder day on Sunday depending on how I feel.  Here is my complete Calves & Hamstrings workout so you can give it a try:


  • Standing Calve Raise: 6 sets of 15,12, 10, 8, 6, 20 reps
  • Seated Calve Raise : 5 sets of 10 reps


  • Stiff Leg Deadlift (on box): 4 sets of  8-12 reps
    • Focus on full stretch without rounding back/use lightweight
  • Stiff Leg Deadlift (on floor): 3 sets of 12, 8, 6 reps
    • Not as deep a stretch/use heavyweight
  • Lying Leg Curl: 4 sets of 12, 10, 8, 6 reps
    • Slow on the negative
  • One Legged Leg Press (very high foot position): 3 sets of 12 reps
    • Use a very high foot position to recruit hamstrings


More about: