90 Minutes Beginner Hamstrings Workout with Barbell
A 90 minutes strength workout targeting your hamstrings using barbell equipment. 5 exercises, 25 total sets, designed for beginner lifters.
90 Minutes
Duration
25
Total Sets
3-6 reps
Rep Range
~1575
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.
Stand with feet wide and toes pointed out 45 degrees, shins touching the bar.
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.
Stand with feet hip-width apart, barbell on the floor.
Form cues
- Stand with feet hip-width apart, barbell on the floor.
- Hinge forward with nearly straight legs (slight bend for safety).
- Grip the bar and lift by extending your hips, keeping the bar close to your legs.
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 hip-width, holding the barbell with an overhand grip just outside your thighs.
- Push your hips back while keeping a very slight knee bend (not a full squat).
- Lower the bar along your legs until you feel a deep hamstring stretch — typically just below the knee.
Why This Workout Works
This workout is built around the principles of strength training. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press. Use heavy loads (80-95% 1RM) with low reps and full recovery between sets. Periodize intensity — not every session should be a max effort.
Training Parameters
- Rep Range: 3-6 reps — heavy enough for maximal force production
- Rest Periods: 3-5 minutes — full recovery between heavy sets
- Sets Per Exercise: 4-6 sets — optimized for strength
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 strength results.