Lower Body Strength Workout - 45min Advanced
Build absolute power with this advanced lower-body session focusing on heavy barbell movements and targeted isolation. You will leverage Tonal's digital weight to master the front squat and deadlift before finishing with high-volume accessory work. This program is designed for seasoned lifters looking to shatter plateaus and improve lower-body density.
This workout is ideal for powerlifters or athletes looking to increase their squat and deadlift capacity. It is tailored for experienced users who are comfortable with barbell mechanics and Tonal's smart features.
Equipment
Workout Plan
Rest 120-180s for primary barbell lifts, 60-90s for secondary movements, and 45s for finishers.
Barbell Front Squat
Quads, Glutes, Abs
Drive your elbows up high to keep the bar stable against your collarbone throughout the movement.
Barbell Deadlift
Glutes, Hamstrings, Abs
Engage your lats to pull the slack out of the cable before you drive through your heels.
Barbell Hip Thrust
Glutes, Hamstrings
Pause at the top for one second to fully contract your glutes against the digital weight.
Barbell RDL
Hamstrings, Glutes, Abs
Hinge at the hips until the bar reaches mid-shin, keeping your back flat and the cable path vertical.
Bulgarian Split Squat
Quads, Glutes, Obliques
Keep your torso slightly forward to maximize glute engagement on the lead leg.
Resisted Calf Raise
Calves
Control the eccentric phase for 2 seconds to maximize calf muscle recruitment.
Suitcase March
Obliques
Resist the urge to tilt toward the weighted handle, keeping your shoulders perfectly level.
Why this order
The workout begins with the most taxing barbell compounds to capitalize on fresh neural drive. We transition from bilateral power movements to unilateral stability and conclude with high-rep isolation to ensure total muscle fiber recruitment.
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 should I handle the digital weight for front squats?
Use Spotter Mode so you can push to failure safely while maintaining upright posture; Tonal will automatically reduce weight if you struggle at the bottom.
What if the Bulgarian Split Squats feel too unstable?
Engage Tonal's Weight Off button using the smart handle to set up your position comfortably, then toggle it on once you are balanced.
Can I use Eccentric Mode on the RDLs?
Yes, activating Eccentric Mode on RDLs is an excellent way to increase time under tension during the lowering phase and build hamstring resilience.
Why are the rep ranges lower for the first two exercises?
Those are your primary strength builders; lower reps with higher intensity trigger the greatest neuromuscular adaptations and raw power gains.