60 Minutes Intermediate Hamstrings Workout with Cable Machine
A 60 minutes muscle building workout targeting your hamstrings using cable machine equipment. 4 exercises, 15 total sets, designed for intermediate lifters.
60 Minutes
Duration
15
Total Sets
8-12 reps
Rep Range
~788
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Lie face down on the machine with the pad just above your ankles.
- Align the machine pivot with your knee joint.
- Curl your heels toward your glutes, squeezing the hamstrings.
Straddle a rope attachment from a low pulley and walk forward a few steps to create tension.
Form cues
- Straddle a rope attachment from a low pulley and walk forward a few steps to create tension.
- Hinge at the hips, letting the cable pull your hands back between your legs.
- Keep your arms straight — this is a hip movement, not a pull.
Adjust the back pad and leg pad to fit your body — the knee pivot should align.
Form cues
- Adjust the back pad and leg pad to fit your body — the knee pivot should align.
- Sit back firmly against the pad with the leg pad above your ankles.
- Curl your heels underneath the seat, squeezing the hamstrings.
Finish strong — take the last set close to failure.
Form cues
- Face the cable stack with a straight bar or rope attachment from the low pulley.
- Step back to create tension, then hinge at the hips while keeping your back flat.
- Lower until you feel a deep hamstring stretch — the cable keeps tension constant.
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.