Lower Body Hypertrophy Workout - 60min Beginner
This hypertrophy session targets your glutes, quads, and hamstrings using a blend of heavy barbell lifts and targeted handle work. You will focus on controlled movements to maximize muscle growth and improve lower body stability. It is designed to help you build a powerful foundation while mastering Tonal's digital weight system.
This is perfect for beginners or fitness enthusiasts looking to increase leg size and strength. It is also an excellent choice for runners or hikers who need to build a resilient lower body foundation.
Equipment
Workout Plan
Rest 90 seconds between barbell compound sets and 60 seconds between handle-based accessories.
Barbell Deadlift
Glutes, Hamstrings, Abs
Engage the Barbell's digital weight only once your back is flat and core is braced.
Barbell RDL
Hamstrings, Glutes, Abs
Hinge at the hips and feel the digital tension stretch your hamstrings on the way down.
Goblet Squat
Glutes, Quads, Abs
Keep the Smart Handles tucked close to your chest to maintain an upright posture.
Goblet Reverse Lunge
Quads, Glutes, Hamstrings
Step back softly and let Tonal's constant tension guide your knee toward the floor.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Drive your heels into the floor and squeeze your glutes against the resistance at the top.
Resisted Calf Raise
Calves
Pause for one second at the peak of the movement to maximize time under tension.
Suitcase March
Obliques
Resist the pull of the cable to keep your shoulders perfectly level as you march.
Why this order
The workout starts with heavy barbell compounds to leverage Tonal's maximum resistance while your energy is highest. We then move to handle-based accessory work to isolate specific muscles and increase total volume for hypertrophy. Grouping by equipment minimizes setup time and keeps your heart rate elevated for better metabolic stress.
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?
Tonal uses your strength assessment to set weights, but you can always manually adjust using the smart handle buttons if it feels too light or heavy.
How often should I perform this workout?
Aim for 2 times per week with at least 48 hours of rest in between to allow for optimal muscle recovery and growth.
Can I use a bench for the glute bridges?
Yes, you can perform the glute bridges with your shoulders on the bench for an increased range of motion once you feel comfortable with the floor version.