Legs Hypertrophy Workout - 45min Intermediate
This hypertrophy focused session utilizes a handle only setup to maximize lower body volume and time under tension. You will move through heavy bilateral compounds before transitioning into unilateral accessory work to address muscle imbalances and stimulate growth. This routine targets your quads and glutes with high intensity while ensuring your posterior chain remains a primary focus.
This workout is designed for intermediate lifters or athletes like runners and soccer players looking to build functional muscle mass and unilateral leg strength. It is ideal for those who prefer the versatility and quick setup of handle-based exercises.
Equipment
Workout Plan
Rest 90 seconds between heavy compound sets, 60 seconds between accessories, and 30 seconds for isolation finishers.
Neutral Grip Deadlift
Hamstrings, Glutes, Abs
Drive through your heels and let Tonal's digital weight provide constant tension on the way down.
Bulgarian Split Squat
Quads, Glutes, Obliques
Focus on the eccentric phase to maximize muscle fiber recruitment in your quads.
RDL
Glutes, Hamstrings, Back
Keep the handles close to your shins to maintain a tight posterior chain.
Goblet Curtsey Lunge
Quads, Glutes, Hamstrings
Control the diagonal step to keep the weight centered over your front foot.
Resisted Step Up
Hamstrings, Glutes
Push through the entire foot and resist the cable pulling you down during the descent.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Squeeze your glutes at the top and hold against Tonal's resistance to maximize time under tension.
Resisted Calf Raise
Calves
Pause at the peak of the movement to fully engage the calves before a slow release.
Suitcase March
Obliques
Keep your torso upright and do not let the offset digital weight pull you to one side.
Why this order
The workout begins with heavy bilateral deadlifts to recruit maximum motor units while you are fresh. We then move into unilateral movements like Bulgarian split squats and step ups to increase intensity without requiring maximum digital weight. The session concludes with isolation work and a stability finisher to ensure complete muscle fiber exhaustion.
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Start Free with AI CoachFrequently Asked Questions
Should I use Tonal's Spotter mode for the heavy deadlifts?
Yes, enabling Spotter mode is highly recommended for the initial compound lifts so you can safely push to technical failure while Tonal automatically reduces the digital weight if you struggle.
What if I cannot balance during the Bulgarian Split Squats?
Focus your eyes on a fixed point on the Tonal screen and start with a slightly lower weight to master the movement pattern before increasing the digital load.
How should I select my starting weight for the high-rep calf raises?
Choose a weight that feels challenging by the 12th rep to ensure you are reaching the stimulus required for hypertrophy during those final 3 reps.
Can I perform this workout without a bench?
For the Bulgarian Split Squats and Step Ups, you will need a sturdy bench or platform, but the handles remain the only Tonal accessory required.