Lower Body Hypertrophy Workout - 45min Intermediate
Focus on maximum muscle growth with this structured lower body session. You will leverage the Tonal barbell for heavy structural lifts before moving to unilateral handle work to address imbalances and maximize hypertrophy. This workout targets all major leg groups through high-volume loading.
This session is designed for intermediate lifters or athletes like cyclists and runners who need to build foundational leg strength and muscle volume. It is ideal for anyone looking to increase lower body power and aesthetics.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60-75s between accessories, and 30s during the finisher.
Barbell Deadlift
Glutes, Hamstrings, Abs
Engage the bar and feel the digital weight resist you as you hinge back with a flat spine.
Barbell Front Squat
Quads, Glutes, Abs
Keep your elbows high and the bar tucked against your collarbone to maintain a vertical torso.
Bulgarian Split Squat
Quads, Glutes, Obliques
Use the smart handles for balance and focus on driving through your front heel.
Single Leg RDL
Hamstrings, Glutes, Obliques
Control the eccentric phase as the cables pull you toward the floor to keep your hamstrings under tension.
Goblet Curtsey Lunge
Quads, Glutes, Hamstrings
Keep the handles close to your chest and step back diagonally while keeping your hips square.
Resisted Calf Raise
Calves
Slowly lower your heels below the level of the floor to get a full stretch against the digital weight.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Maintain a steady pace and do not let the cables go slack at the bottom of the movement.
Why this order
The workout begins with heavy barbell movements to utilize peak energy for mechanical tension on the glutes and quads. We then transition to unilateral handle work to ensure symmetrical development and finish with high-rep isolation to maximize metabolic stress and blood flow.
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
Should I use any Tonal dynamic weight modes?
Yes, use Eccentric Mode on the Barbell Deadlift and Hip Thrust to increase the load during the lowering phase for maximum muscle fiber recruitment.
What if the Bulgarian Split Squat feels too unstable?
You can turn the weight off using the smart handle button to find your balance first or move closer to the Tonal for more vertical cable support.
How heavy should I set the digital weight?
Aim for a weight where the last two reps of every set are challenging but maintain perfect form. Tonal will suggest a starting point based on your digital strength assessment.