Tonal Coach is open source.Star11
All Workouts|

Lower Body Hypertrophy Workout - 30min Intermediate

This lower body session focuses on high-volume hypertrophy to build shapely quads and powerful glutes. By pairing heavy barbell compounds with targeted unilateral work, you will address muscular imbalances while maximizing growth. It is the perfect blend of foundational strength and isolated sculpting for intermediate lifters.

This workout is ideal for intermediate lifters or recreational athletes like hikers and skiers who want to build functional leg mass and joint stability.

30mDuration
6Exercises
18Total Sets
Quads, GlutesMuscles

Equipment

StraightBarHandlesAnkleStraps

Workout Plan

Rest 90s between heavy barbell sets, 60s for unilateral handle work, and 45s for isolation exercises.

StraightBar
Superset
Barbell Front Squat

Barbell Front Squat

Quads, Glutes, Abs

Drive your elbows up toward the Tonal display to keep your chest tall and the bar secure.

4 x 8
Barbell RDL

Barbell RDL

Hamstrings, Glutes, Abs

Hinge your hips back toward the wall until you feel a deep stretch, letting the digital weight guide your tempo.

3 x 10
Handles
Superset
Bulgarian Split Squat

Bulgarian Split Squat

Quads, Glutes, Obliques

Keep your front foot flat and use the handles for balance while the digital weight provides constant tension.

3 x 10
Goblet Curtsey Lunge

Goblet Curtsey Lunge

Quads, Glutes, Hamstrings

Step your back leg diagonally behind you while keeping your hips square to the Tonal.

2 x 12
Handles

Resisted Calf Raise

Calves

Pause at the top of the movement and slowly lower your heels to maximize the eccentric load.

3 x 15
AnkleStraps

Prone Bench Hamstring Curl

Hamstrings

Press your hips firmly into the bench to ensure your hamstrings are doing the work, not your lower back.

3 x 12

Why this order

We lead with heavy barbell squats and RDLs to recruit the most muscle fibers while you are fresh. The workout then transitions to handles for unilateral stability and finishes with ankle strap work to isolate the hamstrings without lower back fatigue.

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 Coach
Open in Tonal

Frequently Asked Questions

How should I choose my starting weight?

Tonal will suggest weights based on your previous lifts; however, for these hypertrophy rep ranges, aim for a weight that feels like you have 1-2 reps left in the tank at the end of every set.

Can I use the Spotter mode for the Barbell Front Squat?

Yes, absolutely. Enable Spotter mode by tapping the weight dial so Tonal can automatically reduce the digital weight if it senses you struggling to complete a rep.

What if I don't have a bench for the Bulgarian Split Squat?

You can perform a standard Split Squat with both feet on the floor using the handles, but using the Tonal bench for elevation will better isolate the quads and glutes for growth.