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Legs Hypertrophy Workout - 60min Intermediate

This high volume session proves you can achieve serious leg hypertrophy using only your body weight and the Tonal bench. By focusing on unilateral movements and time under tension, you will challenge your stability while driving muscular growth. It is the perfect routine for athletes who want to master their mechanics and build a solid lower body foundation.

This workout is ideal for intermediate lifters who want to improve lower body muscle density and joint stability without the use of cables. It is specifically beneficial for runners and field athletes looking to enhance unilateral strength and prevent injuries.

60mDuration
9Exercises
27Total Sets
Quads, GlutesMuscles

Workout Plan

Rest 60-90 seconds between heavy unilateral movements and 45 seconds between isolation finishers.

Block 1
Superset

Bodyweight Squat to Bench w/ Calf Raise

Calves, Glutes, Quads

Use the Tonal bench as a consistent depth target for your hips before driving through your heels to a calf raise.

4 x 45s

Pistol Squat to Bench

Glutes, Quads

Maintain a tall posture and use the Tonal bench to ensure a controlled descent on your working leg.

3 x 40s
Block 2
Superset

Bodyweight Single Leg RDL

Hamstrings, Glutes

Position yourself in the center of the Tonal mat and focus on hinging your hips back while keeping a flat back.

3 x 45s

Bodyweight Alternating Lateral Lunge

Abs, Glutes, Hamstrings, Quads

Keep your planted foot flat on the Tonal floor and drive forcefully back to the starting position.

3 x 40s
Block 3
Superset

Glute Bridge

Glutes, Hamstrings

Drive your heels into the Tonal mat and pause for one second at the top to maximize glute contraction.

4 x 50s

Donkey Kick

Glutes

Brace your core to keep your spine neutral as you kick your heel toward the ceiling on the Tonal mat.

3 x 45s
Block 4
Superset

Copenhagen Plank

Hamstrings, Obliques

Press your top leg firmly into the Tonal bench and keep your hips stacked to engage the inner thigh and core.

2 x 30s

Reverse Nordic Curl

Abs, Hamstrings, Quads

Control the descent by leaning back slowly while keeping your hips fully extended on the Tonal mat.

2 x 45s
Block 5
Bent Knee Calf Raise

Bent Knee Calf Raise

Calves

Maintain a 90 degree bend in your knees while rising onto your toes to isolate the deeper soleus muscle.

3 x 60s

Why this order

The workout begins with high-skill bilateral and unilateral compounds to prioritize mechanical tension when the nervous system is fresh. It transitions into accessory movements like the Glute Bridge for metabolic stress and concludes with specific finishers like the Copenhagen Plank and Reverse Nordic Curl to target often-neglected muscle groups.

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Frequently Asked Questions

How do I progress this workout if it is only bodyweight?

Focus on Tonal's tempo tracking on the screen to slow down the eccentric phase of each movement and increase time under tension.

What if I cannot hold the Copenhagen Plank for the full 30 seconds?

You can regress the movement by placing your knee on the Tonal bench instead of your foot to shorten the lever and reduce intensity.

Can I perform this workout more than twice a week?

Due to the high volume and emphasis on hypertrophy, it is recommended to leave 48 to 72 hours between sessions to allow for muscle repair.

Do I need the smart handles for this session?

No, this session is designed to be completed entirely with your body weight and the Tonal bench, though you can use the mat for added comfort.