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Legs Hypertrophy Workout - 45min Intermediate

This intermediate hypertrophy session maximizes Tonal's constant digital tension to build size and strength across the entire lower body. You will progress from heavy bilateral compounds to unilateral stability work and high-volume isolation finishers. It targets the quads, hamstrings, glutes, and calves for a complete aesthetic and functional leg day.

This is designed for intermediate lifters or athletes like skiers and cyclists who need a balanced mix of raw power and muscular endurance. It is ideal for those looking to improve lower body definition and overall stability through varied rep ranges.

45mDuration
8Exercises
23Total Sets
Quads, GlutesMuscles

Equipment

StraightBarHandlesAnkleStraps

Workout Plan

Rest 90-120s between heavy barbell compounds, 60-90s for secondary handle-based movements, and 45-60s for isolation finishers.

StraightBar
Superset
Barbell Front Squat

Barbell Front Squat

Quads, Glutes, Abs

Keep your elbows high and the barbell close to your collarbone to engage your core throughout the movement.

4 x 8
Barbell Sumo Deadlift

Barbell Sumo Deadlift

Glutes, Hamstrings

Push the floor away through your heels and engage Tonal's Spotter Mode for safety on heavy lifts.

3 x 10
Handles
Superset

RDL

Glutes, Hamstrings, Back

Maintain a flat back and hinge at the hips until you feel a deep stretch in your hamstrings.

3 x 10
Bulgarian Split Squat

Bulgarian Split Squat

Quads, Glutes, Obliques

Drive through the front heel and use the digital weight to maintain consistent tension at the bottom.

3 x 10
Handles

Resisted Calf Raise

Calves

Pause at the peak of the contraction and slowly lower your heels against the digital resistance.

3 x 15
AnkleStraps
Superset

Prone Bench Hamstring Curl

Hamstrings

Keep your hips pressed firmly into the bench to isolate the hamstrings and prevent lower back arching.

3 x 12

Standing Leg Extension

Quads

Hold the Tonal frame for stability and squeeze your quads hard at the top of the extension.

2 x 12
AnkleStraps

Standing Hip Abduction

Glutes

Keep your torso upright and lead with your heel to maximize glute medius activation.

2 x 15

Why this order

We lead with the Barbell Front Squat and Sumo Deadlift to hit the largest muscle groups while you are fresh and can handle the most weight. We then move into unilateral work and handle-based movements to address imbalances before finishing with isolation movements that use the bench and ankle straps to fully exhaust the muscles. This sequence ensures high intensity on compounds and maximum metabolic stress on accessories.

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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.

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Frequently Asked Questions

Can I substitute the barbell movements if I only have handles?

Yes, you can use the Smart Handles for squats or deadlifts, but the Barbell allows for higher loading and better stability during heavy hypertrophy sets.

How do I know if the weight is right for these rep ranges?

Tonal's AI will suggest a weight, but for hypertrophy, you should feel like you have 1 to 2 reps left in the tank at the end of every set. If it feels too easy, manually increase the weight by 1 to 2 pounds.

Should I use any specific Tonal weight modes?

Eccentric Mode is excellent for the RDL and Hamstring Curls to increase time under tension, while Spotter Mode is highly recommended for the Barbell Front Squat to help you push safely to failure.