Legs Hypertrophy Workout - 20min Advanced
You will target every major muscle in your lower body with this high intensity session designed for maximum muscle growth. By combining heavy bilateral loading with challenging unilateral movements you ensure total leg development and address any strength imbalances. This advanced handles only routine leverages Tonal's constant tension to keep your quads and glutes under load for the entire duration.
This is designed for advanced lifters and athletes like sprinters or powerlifters who need a time-efficient leg day that focuses on structural balance and muscle thickness. It is ideal for those who want to master Tonal's handle-based leg movements without switching to the bar.
Equipment
Workout Plan
Rest 90 seconds between heavy sets of Racked Squats and 60 seconds between Bulgarian Split Squats and RDLs. Limit rest to 30 seconds for Calf Raises.
Racked Squat
Glutes, Quads, Hamstrings
Keep your elbows pinned to your ribs and let Tonal's digital weight drive you deep into the hole.
Bulgarian Split Squat
Quads, Glutes, Obliques
Maintain a slight forward lean and use Tonal's constant tension to control the descent for three seconds.
Why this order
The workout follows a compound-to-isolation hierarchy starting with heavy Racked Squats to recruit maximum motor units before moving to unilateral Bulgarian Split Squats to fix asymmetries. We transition to the RDL to target the posterior chain under fatigue and finish with high-rep calf raises to maximize metabolic stress for hypertrophy.
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
What digital weight mode should I use for the Racked Squat?
For hypertrophy, Eccentric mode is highly recommended on the Racked Squat to increase the load during the lowering phase and maximize muscle fiber micro-trauma.
How do I ensure I am deep enough on the Bulgarian Split Squats?
Tonal's range of motion tracking will beep if you do not hit your established depth, so ensure your first rep is a high-quality full-range movement.
Why use handles instead of the bar for RDLs?
Handles allow for a more natural path of motion and better grip positioning, which helps you focus on the hip hinge and hamstring stretch rather than bar path mechanics.
Should I use Spotter Mode for this workout?
Yes, keep Spotter Mode active especially for the Racked Squat and Bulgarian Split Squat so Tonal can automatically reduce the weight if you hit failure during a rep.