Glutes & Hamstrings Hypertrophy Workout - 45min Advanced
This advanced hypertrophy session utilizes heavy barbell compounds and high volume unilateral handle movements to maximize muscle fiber recruitment. You will challenge your posterior chain through deep ranges of motion and targeted time under tension. This workout is specifically designed to build powerful glutes and resilient hamstrings.
Advanced lifters and athletes such as sprinters or powerlifters who need explosive glute power and significant hamstring hypertrophy. This is ideal for those who have mastered basic hinge patterns and want to push their physical limits with digital weight.
Equipment
Workout Plan
Rest 90 to 120 seconds between heavy barbell sets to recover strength. Shorten rest to 45 to 60 seconds for handle accessories to maximize hypertrophy.
Barbell Deadlift
Glutes, Hamstrings, Abs
Drive through your heels and engage the glutes as you stand up with the barbell.
Barbell Hip Thrust
Glutes, Hamstrings
Tuck your chin and drive your hips toward the ceiling until they are fully locked out.
Bulgarian Split Squat
Quads, Glutes, Obliques
Keep your front shin vertical and use the handles to maintain balance through the descent.
Resisted Step Up
Hamstrings, Glutes
Press firmly into the bench and avoid using your trailing leg to push off the floor.
Single Arm Single Leg RDL
Hamstrings, Glutes, Obliques
Feel the stretch in your hamstrings as the digital weight pulls you into the hinge.
Lateral Walk Out
Glutes, Abs, Obliques
Keep constant tension on the cables by staying low in a quarter squat as you step.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Squeeze your glutes at the top of the bridge and resist the cable tension on the way down.
Why this order
The workout begins with heavy barbell compounds to maximize mechanical tension while your nervous system is fresh. We then transition to unilateral handle exercises to address asymmetries and increase total volume before finishing with duration-based glute burnout. This sequence ensures the largest muscle groups are fatigued first before moving to isolated stabilization.
Want this personalized for you?
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 do I handle the weight for Barbell Hip Thrusts on Tonal?
Use the Tonal bench and the barbell with the Tonal pad. Position the bar in the crease of your hips and only engage the weight via the smart bar button once you are safely locked in position.
What should I do if the Bulgarian Split Squat feels unstable?
Focus your eyes on a single point in front of you and ensure your front foot is far enough forward. Tonal's digital weight is active, so start lighter to master the balance before increasing intensity.
Why does the rep count decrease on the first few exercises?
The lower rep ranges (6 to 8) on the heavy barbell moves are designed to target mechanical tension and strength. As we move to accessories, the reps increase to 10 to 12 to maximize metabolic stress and muscle growth.