Lower Body Hypertrophy Workout - 60min Intermediate
This lower body session focuses on high volume hypertrophy to build shapely and powerful legs. You will move from heavy barbell compounds to targeted isolation movements to ensure every muscle fiber is recruited. This intermediate routine uses a mix of bilateral and unilateral training to eliminate imbalances and maximize growth.
This workout is ideal for intermediate lifters or athletes like soccer players and runners looking to build serious lower body strength and muscular size. It is specifically designed for those who want to see aesthetic gains alongside functional power.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets, 60 seconds for accessory movements, and 30-45 seconds for isolation finishers.
Barbell Front Squat
Quads, Glutes, Abs
Keep your elbows high to create a shelf for the bar and let Tonal's digital weight drive you out of the hole.
Barbell Deadlift
Glutes, Hamstrings, Abs
Engage your lats to pull the bar close to your shins and maintain a neutral spine against the constant cable tension.
Bulgarian Split Squat
Quads, Glutes, Obliques
Focus on driving through your front heel while the smart handles provide stability through the eccentric phase.
Resisted Calf Raise
Calves
Explode on the way up and take a full two seconds to lower your heels below the level of the floor.
Resisted Leg Lowering
Obliques, Abs, Shoulders
Press your lower back into the floor and resist the cable's pull as you slowly lower your legs.
Why this order
We lead with barbell compounds to utilize Tonal's max power output while your central nervous system is fresh. We then transition into unilateral work to address asymmetries before finishing with ankle strap isolations to flush the muscles with blood for hypertrophy. Exercises are grouped by accessory to keep you moving and maintain an elevated heart rate.
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 do I choose the right starting weight?
Tonal will suggest a weight based on your initial assessment, but for hypertrophy, choose a resistance where the last 2 reps of every set are challenging but maintain perfect form.
What if Bulgarian Split Squats are too difficult for my balance?
You can use the Tonal arms for light support or perform a standard split squat with both feet on the floor until your stability improves.
Can I use Spotter Mode on the heavy barbell sets?
Absolutely. Enable Spotter Mode for the Front Squats and Deadlifts so Tonal can automatically reduce the digital weight if you struggle to complete a rep.