15 Minutes Intermediate Hamstrings Workout with Barbell
A 15 minutes muscle building workout targeting your hamstrings using barbell equipment. 3 exercises, 12 total sets, designed for intermediate lifters.
15 Minutes
Duration
12
Total Sets
8-12 reps
Rep Range
~210
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.
- 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.
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.
- 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.
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 muscle building training. Use moderate loads (65-80% of your 1RM) with controlled eccentrics and full range of motion. Prioritize progressive overload by adding reps before adding weight. Train each muscle group 2x per week with 10-20 hard sets per muscle per week.
Training Parameters
- Rep Range: 8-12 reps — the hypertrophy sweet spot for maximum muscle growth
- Rest Periods: 60-90 seconds — long enough for quality reps, short enough for metabolic stress
- Sets Per Exercise: 3-4 sets — optimized for muscle building
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 muscle building results.