Glutes & Hamstrings Hypertrophy Workout - 45min Intermediate
Target your posterior chain with this comprehensive lower body session designed for maximum muscle growth. You will combine heavy barbell hinges with targeted isolation work to ensure every fiber of your glutes and hamstrings is stimulated. This workout is perfect for intermediate lifters looking to improve both strength and aesthetic definition.
This is ideal for intermediate lifters or athletes like sprinters and cyclists who need a strong posterior chain for explosive power. It is also great for anyone focusing on lower body aesthetics and functional hinge strength.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60-75s between accessories, and 45s during the final isolation burnout phase.
Barbell Deadlift
Glutes, Hamstrings, Abs
Engage the bar and feel the digital weight pull you into the floor as you hinge back.
Barbell Hip Thrust
Glutes, Hamstrings
Drive your hips toward the ceiling and pause at the top to maximize the glute contraction.
Bulgarian Split Squat
Quads, Glutes, Obliques
Maintain a slight forward lean to keep the tension on your glutes rather than your quads.
RDL
Glutes, Hamstrings, Back
Push your hips back until you feel a deep stretch in your hamstrings before snapping back up.
Pull Through
Hamstrings, Glutes, Abs
Step far enough away from Tonal so the cables stay taut at the bottom of the hinge.
Why this order
The session starts with heavy barbell movements to capitalize on fresh energy for maximum mechanical tension. We then transition into handle-based unilateral and bilateral movements for high-volume hypertrophy work, ending with ankle strap isolations to achieve a deep muscle pump.
Want this personalized for you?
This is a template workout. Connect your Tonal and the AI coach adjusts weights to your strength scores, swaps exercises around injuries, and progresses you week over week.
Start Free with AI CoachFrequently Asked Questions
How do I set the weight for the first time?
Tonal will suggest a weight based on your initial assessment; for hypertrophy, ensure you are struggling by the last two reps of every set and use the digital display to adjust if needed.
Can I use the Barbell for RDLs instead of handles?
Yes, but the handles allow for a slightly greater range of motion and help you focus on the individual stretch of each hamstring compared to the fixed bar.
What should I do if the Bulgarian Split Squats are too difficult?
Focus on your balance by holding one handle and using the other hand for support, or lower the digital weight manually to maintain proper depth.
How often should I perform this Glutes and Hamstrings session?
For optimal hypertrophy, aim to perform this workout 1-2 times per week, ensuring at least 48 hours of recovery between lower-body sessions.