Isolation · Isolation
Leg Curl
Also known as Hamstring Curl, Lying Leg Curl. Targets Hamstrings with an optimal working range of 10–15 reps.
Coaching Cues & Execution
Focus on these technical checkpoints on every working set of Leg Curl:
- 1 Position pad just below calves above Achilles tendon
- 2 Curl heels toward glutes smoothly
- 3 Hold contraction for a second before controlled release
Common Mistakes to Avoid
Watch for these form breakdowns as fatigue accumulates across sets:
- ✕ Lifting hips off pad during curl
- ✕ Using momentum to slam weights
Programs Featuring Leg Curl (15)
5×5 Power-Bro Split (Strength + Bodybuilding)
A 5-day powerbuilding bro split that opens every workout with heavy 5×5 barbell strength work (Squat, Bench, Deadlift, Overhead Press, Barbell Row) followed by high-volume bodybuilding isolation and pump accessories.
Smolov Jr. Squat + Upper Bodybuilding Split
Combines the rapid squat strength gains of Smolov Jr. (6×6, 7×5, and 8×4 squat waves) with dedicated Chest/Shoulders/Triceps and Back/Biceps bodybuilding hypertrophy days.
PHAT (Power Hypertrophy Adaptive Training)
Layne Norton’s 5-day powerbuilding system combining 2 heavy Upper/Lower Power days (3–5 rep compounds) with 3 high-volume Bodybuilding Hypertrophy days (Back/Shoulders, Lower Body, Chest/Arms).
5/3/1 Boring But Big (BBB)
Jim Wendler’s signature 4-day size and strength template pairing 5/3/1 main-lift percentage waves with 5×10 supplemental barbell hypertrophy volume and balanced lat/core/arm work.
6-Day Linear Push / Pull / Legs (PPL)
A 6-day Push/Pull/Legs powerbuilding and bodybuilding routine that opens every session with a heavy 5×5 or 3×5 compound barbell lift followed by high-frequency hypertrophy volume.
Arnold Split (6-Day Chest/Back, Shoulders/Arms, Legs)
The classic 6-day Golden Era antagonist bodybuilding split pairing Chest & Back, Shoulders & Arms, and Legs twice per week for high-frequency hypertrophy and compound strength.
Classic 5-Day Bodybuilding Bro Split
A dedicated 5-day bodybuilding split (Chest, Back, Shoulders, Legs, Arms) focused on 8–15 rep hypertrophy volume, muscle isolation, and maximum recovery between body parts.
4-Day Upper / Lower Bodybuilding Split
A balanced 4-day Upper/Lower hypertrophy routine training every muscle group twice per week in the 6–15 rep range with compound barbell anchors and targeted isolation work.
GZCLP (4-Day Tiered Linear Progression)
Cody Lefever’s 3-tier linear progression system pairing Tier 1 heavy triples (5×3+), Tier 2 barbell hypertrophy (3×10), and Tier 3 isolation volume (3×15+) across Squat, Bench, Deadlift, and Overhead Press.
GZCL Jacked & Tan 2.0 (6-Week Powerbuilding Block)
Cody Lefever’s high-volume 4-day powerbuilding block stepping Tier 1 lifts from 10RM down to a Week 6 1RM peak while driving massive Tier 2 and Tier 3 bodybuilding hypertrophy.
Coan-Phillipi 10-Week Deadlift Cycle
Ed Coan and Mark Phillipi’s iconic 10-week deadlift specialization cycle combining a weekly heavy top double, timed speed triples, and a posterior-chain power circuit alongside Bench and Squat maintenance days.
Candito Linear Program (4-Day Strength & Control)
Jonnie Candito’s 4-day Upper/Lower linear progression pairing Heavy Lower and Heavy Upper 3×6 days with Control & Hypertrophy days using paused squats, paused deadlifts, and paused bench press.
Heavy Duty High-Intensity 4-Day Split (Blood & Guts)
Dorian Yates–inspired low-volume, ultra-high-intensity 4-day bodybuilding split built around 1 feeder set and 1 all-out Top Set per movement with full CNS and muscular recovery.
FST-7 Bodybuilding Split (Heavy Anchor + 7-Set Pump)
Hany Rambod–inspired 5-day power-bodybuilding split anchoring each workout with a progressive barbell compound lift before finishing the target muscle group with 7×12 short-rest fascia stretch sets.
Smolov Jr. Bench Press + 4-Day Bodybuilding Split
3-week, 4-day hybrid specialization block pairing the legendary Smolov Jr. Bench Press cycle (6×6, 7×5, 8×4, 10×3) with Back, Leg, Shoulder, and Arm bodybuilding accessories.