Glutes & Hamstrings Hypertrophy Workout - 45min Intermediate
This hypertrophy session prioritizes posterior chain development by combining heavy barbell movements with high-volume handle accessories. You will start with powerful compound lifts to recruit maximum muscle fiber before moving into targeted isolation work that defines the glutes and hamstrings. This routine is specifically programmed to increase muscle thickness and lower body power.
This workout is ideal for intermediate lifters and athletes like sprinters or cyclists who want to build a resilient and powerful posterior chain. It is perfect for anyone looking to improve their aesthetic lower body shape and overall pulling strength.
Equipment
Workout Plan
Rest 90 to 120 seconds between heavy barbell sets, 60 seconds between handle accessories, and 30 to 45 seconds for isolation finishers.
Barbell Sumo Deadlift
Glutes, Hamstrings
Drive your feet through the floor and keep the bar close to your shins throughout the lift.
Barbell Hip Thrust
Glutes, Hamstrings
Pause for one second at the top of the movement to maximize glute contraction against the digital resistance.
Bulgarian Split Squat
Quads, Glutes, Obliques
Keep your chest upright and use the cables to help maintain balance as you lower your back knee.
RDL
Glutes, Hamstrings, Back
Focus on pushing your hips back toward the wall until you feel a deep stretch in your hamstrings.
Single Leg RDL
Hamstrings, Glutes, Obliques
Keep your hips square to the Tonal and use a slow, controlled tempo on the way down.
Goblet Squat
Glutes, Quads, Abs
Hold the handle close to your chest and keep your elbows inside your knees at the bottom of the squat.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Maintain constant tension on the cables by never letting your glutes fully rest on the floor during the interval.
Resisted Calf Raise
Calves
Full range of motion is key so pause briefly at the peak of the raise for maximum calf engagement.
Why this order
The session follows a traditional compound to isolation progression by starting with the Barbell Sumo Deadlift and Hip Thrust to utilize Tonal's digital weight for maximum force production. We group barbell exercises first to minimize equipment switches before transitioning to handles for unilateral stability and high-rep metabolic stress. This sequence ensures you move the most weight while fresh and exhaust the muscle fibers with isolation finishers.
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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 heavy should I go on the Barbell Sumo Deadlift?
Since this is your lead compound, aim for a weight that feels challenging by the 8th rep while maintaining perfect form. Tonal's digital weight will adjust based on your history, but you can use the weight dial to fine-tune the intensity.
Can I use Tonal features like Eccentric Mode here?
Yes, Eccentric Mode is highly recommended for the Barbell Hip Thrust to increase time under tension on the glutes during the lowering phase of each rep.
Why are some exercises duration-based instead of reps?
The Resisted Glute Bridge is duration-based to focus on constant muscular tension and metabolic stress, which are key drivers for hypertrophy at the end of a workout.
How often should I perform this specific workout?
For optimal hypertrophy, aim to perform this session twice a week with at least 48 to 72 hours of recovery between sessions to allow for muscle repair.