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Legs Hypertrophy Workout - 60min Intermediate

You will build significant lower body volume with this intermediate hypertrophy session designed for total leg development. By prioritizing heavy barbell compounds before moving to targeted isolation work you ensure maximum muscle fiber recruitment. The workout uses equipment grouping to keep your heart rate up and minimize transition times between sets.

This is for intermediate lifters or athletes like skiers and cyclists who need to build robust lower body mass. It is ideal for those who have mastered basic movements and want to use Tonal's advanced accessory suite.

60mDuration
9Exercises
25Total Sets
Quads, GlutesMuscles

Equipment

StraightBarHandlesAnkleStraps

Workout Plan

Rest 90-120s between heavy barbell sets, 60s between single-leg movements, and 45s during the isolation block.

StraightBar
Superset
Barbell Front Squat

Barbell Front Squat

Quads, Glutes, Abs

Engage Tonal's Spotter mode to safely find your maximum depth under the barbell.

4 x 8
Barbell RDL

Barbell RDL

Hamstrings, Glutes, Abs

Focus on the eccentric phase to feel the digital tension stretch your hamstrings.

3 x 10
StraightBar

Barbell Hip Thrust

Glutes, Hamstrings

Hold the peak contraction for one second to maximize glute activation against the cable pull.

3 x 12
Handles
Superset
Bulgarian Split Squat

Bulgarian Split Squat

Quads, Glutes, Obliques

Keep your torso upright and let the handles guide your balance during the descent.

3 x 8
Goblet Reverse Lunge

Goblet Reverse Lunge

Quads, Glutes, Hamstrings

Hold the smart handle close to your chest to maintain an upright posture throughout the move.

3 x 12
Handles

Resisted Calf Raise

Calves

Pause at the top of the reach and slowly lower against the Tonal resistance for a deep stretch.

3 x 15
AnkleStraps
Superset

Standing Leg Extension

Quads

Control the cable return to maintain constant quad tension without letting the weight stack touch.

2 x 15

Prone Bench Hamstring Curl

Hamstrings

Pin your hips into the bench to ensure your hamstrings are doing the work against the ankle straps.

2 x 15
AnkleStraps

Standing Hip Abduction

Glutes

Maintain a slight bend in your standing leg while keeping the moving leg under constant digital tension.

2 x 15

Why this order

This program follows a classic compound to isolation progression to exhaust large muscle groups before refining specific areas. Grouping all barbell movements at the start allows for maximum mechanical tension when your energy is highest. Finishing with ankle strap work provides the high-volume metabolic stress necessary for hypertrophy.

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Frequently Asked Questions

What weight should I select for the barbell movements?

Tonal will suggest a starting weight based on your previous lifts, but focus on a load where the last two reps of each set are challenging while maintaining good form.

Can I use the bench for the Bulgarian Split Squat?

Yes, placing your rear foot on the Tonal bench provides the necessary elevation for the required range of motion to target the glutes and quads effectively.

How do I handle the ankle strap transitions?

Connect the T-lock to the ankle strap once and simply switch the strap between your left and right legs to keep the flow of the isolation block efficient.

Should I use Spotter Mode for the squats?

Yes, enabling Spotter Mode is highly recommended for the Barbell Front Squat to allow Tonal to automatically reduce the weight if you struggle at the bottom of the rep.