45 Minutes Beginner Hamstrings Workout with Barbell
A 45 minutes fat loss workout targeting your hamstrings using barbell equipment. 3 exercises, 9 total sets, designed for beginner lifters.
45 Minutes
Duration
9
Total Sets
10-15 reps
Rep Range
~473
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Place the barbell on your upper back as you would for a squat.
- Unlock your knees slightly and push your hips straight back, lowering your torso.
- Hinge until your torso is roughly 45 degrees or you feel a deep hamstring stretch.
Place the barbell on your upper back as you would for a squat.
Form cues
- Place the barbell on your upper back as you would for a squat.
- Push your hips back and hinge forward until your torso is roughly parallel to the floor.
- Keep a slight bend in your knees and your back flat.
Finish strong — take the last set close to failure.
Form cues
- Stand with feet wide and toes pointed out 45 degrees, shins touching the bar.
- Grip the bar inside your knees with straight arms and drop your hips until your torso is upright.
- Push the floor apart with your feet as you drive your hips forward to lock out.
Why This Workout Works
This workout is built around the principles of fat loss training. Maintain heavy compound lifts to preserve muscle mass while in a caloric deficit. Add supersets and circuits for accessory work to increase training density. Keep protein high (1g per pound of bodyweight) and prioritize sleep for recovery.
Training Parameters
- Rep Range: 10-15 reps — high enough to keep your heart rate elevated
- Rest Periods: 30-60 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3-4 sets — optimized for fat loss
Hamstrings Training Tips
- *RDLs are the king of hamstring exercises — feel the stretch at the bottom and squeeze at the top.
- *Include both hip-hinge movements (RDLs) and knee-flexion movements (leg curls) for complete development.
- *Nordic curls build eccentric hamstring strength that prevents pulls and tears.
Get this hamstrings workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum fat loss results.