Exercise Codex 3

This page is a compilation of the newest Exercise Entries to the Deezify Codex.

This is one of my Hamstring Workouts. Details and commentary below.









Happy New Years to all. SPEECH!

Put in the reps. The world doesn't need to know about it.

Quiet victories, my friends.

I have been recharging and researching. Part of that is seeing what others are doing. I've noticed something with other IG fitness illustration accounts.

They are telling you how to crack the egg (squat alignment & bench arch lol). But never give you a damn recipe.

Oh, you can contact them for one on one overpriced training. I totally understand specialization programming but come on.

When you like to cook, you share your recipes. The opportunities find their way to you if you're good. Swedish Chef Mode! lol.

Today, I introduce my QUATRAIN series.

The name is influenced by Nostradamus prophecies however I've applied it to a 4 exercise hit list.

4 exercises are easy to remember for our reptilian brains. If they are set up correctly then it's all you need for a goal specific training session, a specific body part focus, an ass kicking circuit complex or combine them for a workout split.

My goal is to creatively document my own workout adventures.

I've included quick queues, notes and tips for each exercise.

I've added the Main Workout (I've done) plus an Easier Beginner (regressed) workout as well.

I realize some are new to lifting and many women are a bit fearful with heavier lower rep sets. There's a lot of Thot-nonsense out there and instead of crying about it I'm going to provide solutions for women.

A quick note on Hamstring training is there's tons of glutes involved when the hip is hinging.

If you want a powerful posterior chain explosion then get to it. OUTRAGEOUS!

Beginner Version Adjustments ***
- Standard Barbell Stiff Leg Deadlifts (no deficit)
- Standard Leg Curls instead of 2 Up 1 Down
- Less Sets but a couple more reps because of the use of lighter reps in general

The idea is Beginners can start with a regressed version and then build up with confidence.

If you guys like this approach I will provide variations when I can.

I provide the summary pages for those who know the exercises and want to save them for later workout reference.

If you have any suggestions or requests I welcome them.

A big thank you to everyone and to those who interact on posts. Thank you to those who reach out and give me the fuel to keep pushing.


A    Barbell Deficit Stiff Leg Deadlifts
5, 5, 5, 5, 5, 5 reps, rest 90s

40%, 50%, 60%, 70%, 70%, 70% 1RM

B    Machine Laying Leg Curls (L/R)[2 Up 1 Down]
3 sets x 8 reps (2011), rest 60s

(2s lower - 0 - 1s leg curl - 1s top hold)

C    Dumbbell Single Leg Deadlifts (L/R)
4 sets x 8 reps (3010), rest 60s

(3s lower - 0 - 1s lift - 0)

D    45° Single Leg Back Raise (L/R)
4 sets x 10 reps, rest 60s


A    Barbell Deficit Stiff Leg Deadlifts
4 sets x 8 reps, rest 60s

Warm up appropriately

B    Machine Laying Leg Curls
3 sets x 8 reps (2010), rest 60s

(2s lower - 0 - 1s leg curl - 0)

C    Dumbbell Single Leg Deadlifts (L/R)
3 sets x 10 reps, rest 60s

(3s lower - 0 - 1s lift - 0)

D    45° Single Leg Back Raise (L/R)
3 sets x 10 reps, rest 60s
*    Beginner/Female Friendly

Like. share. tag. check out my shop.

Thank you for your support.



We respect your email privacy. I want to receive DEEZIFY.com newsletters & offers.