Legs Hypertrophy Workout - 60min Intermediate
This intermediate leg session focuses on high-volume hypertrophy by utilizing a mix of heavy bilateral compounds and targeted unilateral movements. You will hammer your quads and glutes with foundational lifts before moving into high-repetition isolation work to maximize metabolic stress. The workout concludes with stability-focused finishers to ensure functional strength accompanies your muscle growth.
This workout is ideal for intermediate lifters looking to increase lower body mass and runners or athletes wanting to improve unilateral leg power. It is designed for those who want a comprehensive leg day using only the handle accessories.
Equipment
Workout Plan
Rest 90 seconds between heavy compound sets (Deadlifts, Squats) and 60 seconds for isolation and unilateral movements.
Neutral Grip Deadlift
Hamstrings, Glutes, Abs
Drive your feet through the floor and keep the handles close to your shins for maximum leverage.
Goblet Squat
Glutes, Quads, Abs
Maintain a vertical chest and use Tonal's constant tension to feel your quads at the bottom of the squat.
Bulgarian Split Squat
Quads, Glutes, Obliques
Engage your core to stay balanced and focus on the deep stretch in your glutes on the lead leg.
Single Leg RDL
Hamstrings, Glutes, Obliques
Hinge at the hips and reach your back foot toward the wall behind you to engage the hamstrings.
Resisted Lateral Lunge
Glutes, Quads, Hamstrings
Push off your outside foot with power to return to center, keeping your trailing leg straight.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Squeeze your glutes at the top of the bridge and resist the cable pull as you lower slowly.
Resisted Calf Raise
Calves
Pause at the peak of the raise to maximize the contraction in your calves against the digital weight.
Suitcase March
Obliques
Walk in place with a proud chest and do not let the unilateral weight pull your torso to the side.
Why this order
The workout begins with a heavy bilateral hinge and squat to recruit the most muscle fibers while you are fresh. It then transitions to unilateral movements like the Bulgarian Split Squat to address imbalances and increase time under tension. Finally, duration-based glute work and high-rep calf raises provide the necessary volume for hypertrophy and a localized pump.
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Start Free with AI CoachFrequently Asked Questions
What weight should I use for the Neutral Grip Deadlift?
Tonal will suggest a weight based on your previous lifts, but aim for a weight that makes the last two reps of every set challenging while maintaining a flat back.
Can I use the Tonal bench for the Bulgarian Split Squats?
Yes, place your back foot on the bench for a greater range of motion, but ensure you keep your weight centered over the front mid-foot.
Should I use any Smart Features like Eccentric Mode?
For hypertrophy, Eccentric Mode is excellent on the Goblet Squats and Glute Bridges to increase muscle damage and growth potential during the lowering phase.
What if I lose my balance on the Single Leg RDL?
You can lightly touch the Tonal's side or a wall with your free hand until your stability improves, but try to rely on your core for the best results.