Lower Body Hypertrophy Workout - 45min Advanced
You will challenge your lower body with high-intensity compound lifts and targeted isolation movements designed for maximum muscle growth. By utilizing the Tonal barbell for heavy loading and handles for unilateral stability, this workout forces your legs to adapt to diverse stressors. It is a comprehensive session that leaves no muscle group untouched from your glutes down to your calves.
Advanced lifters and athletes looking to break through plateaus in leg strength and size. This is ideal for those who have mastered Tonal barbell movements and want a high-volume session focused on muscle definition.
Equipment
Workout Plan
Rest 90-120s between heavy barbell sets, 60-75s for unilateral accessories, and 30-45s for the final burnout.
Barbell Front Squat
Quads, Glutes, Abs
Rest the bar on your front deltoids and keep your elbows high to maintain a vertical torso.
Barbell Deadlift
Glutes, Hamstrings, Abs
Engage the digital weight at the bottom and drive through your heels to stand tall.
Bulgarian Split Squat
Quads, Glutes, Obliques
Use the smart handles for balance and focus on a deep stretch in your lead leg glute.
Single Leg RDL
Hamstrings, Glutes, Obliques
Keep a slight bend in your standing knee and maintain a flat back as you hinge.
Iso Split Squat Pallof Press
Obliques, Abs, Shoulders
Brace your core to resist the lateral pull of the cables while holding the split squat.
Resisted Calf Raise
Calves
Pause for one second at the peak of the contraction to feel the digital weight.
Goblet Squat
Glutes, Quads, Abs
Maintain constant tension by avoiding a full lockout at the top of each rep.
Why this order
This program follows a structural hierarchy starting with heavy barbell compounds to recruit maximum motor units while you are fresh. We then transition to unilateral work to address asymmetries and finish with high-rep isolation to drive metabolic stress and hypertrophy. Using the bar for the first half ensures maximum loading before switching to handles for stability and range of motion.
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
How does Tonal handle the weight on the Bulgarian Split Squat?
Tonal allows you to toggle the weight on or off using the smart handle button, which is essential for safely getting into the rear-foot-elevated position before starting your reps.
Can I use Burnout Mode for the final Goblet Squats?
Yes, enabling Burnout Mode on the final set will automatically reduce the digital weight as you fatigue, helping you reach true failure and maximize metabolic stress.
Should I use the Barbell or Handles for the Deadlift?
This workout specifically prescribes the Barbell Deadlift to allow for higher loading capacity, taking full advantage of Tonal's 200lb digital resistance compared to handle movements.