Legs Hypertrophy Workout - 60min Intermediate
You will build significant lower body mass with this hypertrophy focused session targeting your quads, glutes, and hamstrings. By combining heavy barbell compounds with high volume handle isolations, you maximize mechanical tension and metabolic stress. This workout uses varied rep ranges to ensure every muscle fiber in your legs is fully stimulated.
This session is ideal for intermediate lifters or athletes looking to add lean muscle mass to their lower body. It is particularly beneficial for those who want a structured leg day that balances bilateral power with unilateral stability.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets and 60 seconds between handle accessories to maintain high intensity.
Barbell Front Squat
Quads, Glutes, Abs
Drive your elbows up to keep the bar level and maintain a vertical torso throughout the movement.
Barbell Deadlift
Glutes, Hamstrings, Abs
Engage your lats and keep the bar close to your shins as you pull from the floor.
Bulgarian Split Squat
Quads, Glutes, Obliques
Lean slightly forward to maximize glute engagement while keeping the front heel planted.
Single Leg RDL
Hamstrings, Glutes, Obliques
Focus on pushing your hips back and maintaining a flat back while the cable pulls you down.
Goblet Curtsey Lunge
Quads, Glutes, Hamstrings
Keep your chest tall and step back diagonally to target the outer glutes effectively.
Resisted Calf Raise
Calves
Explode up onto your toes and control the eccentric phase to feel the stretch in your calves.
Why this order
The workout begins with high intensity barbell compounds to utilize your peak energy for maximum force production. We then transition to unilateral work with handles to address muscular imbalances and finish with high rep isolation to drive blood flow and metabolic fatigue. This sequence minimizes equipment changes by grouping all barbell movements at the beginning of the session.
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 weight should I start with for the Barbell Front Squat?
Since Tonal tracks your progress, start with the suggested weight. If you feel you can do more than 8 reps with perfect form, increase it by 5 to 10 pounds next set.
Can I use Spotter Mode on the Deadlift?
Yes, Spotter Mode is highly recommended for the Barbell Deadlift to help you safely complete the final reps if you struggle with the lockout.
How often should I perform this leg workout?
For optimal hypertrophy, perform this workout once or twice a week, ensuring at least 48 hours of recovery between lower body sessions.
What if I find the Bulgarian Split Squat too difficult?
You can reduce the digital weight or perform the move without a bench by keeping your back foot on the floor until your balance improves.