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Lower Body Strength Workout - 45min Intermediate

This intermediate lower body session prioritizes raw strength through heavy barbell compounds and focused unilateral work. You will exhaust your quads and glutes with high-intensity sets before finishing with targeted accessory movements to improve stability. It is the perfect routine for athletes looking to increase their power and lower body resilience.

This workout is ideal for skiers, hikers, or intermediate lifters who want to prioritize functional lower body power. It is designed for athletes who have mastered basic form and are ready to handle heavier digital loads.

45mDuration
8Exercises
24Total Sets
Quads, GlutesMuscles

Equipment

StraightBarHandlesRopeAnkleStraps

Workout Plan

Rest 120-150s between heavy barbell sets, 60-90s for handle accessories, and 45s for ankle strap finishers.

StraightBar
Superset
Barbell Front Squat

Barbell Front Squat

Quads, Glutes, Abs

Drive your elbows up toward the Tonal display to maintain a proud chest throughout the squat.

4 x 5
Barbell Deadlift

Barbell Deadlift

Glutes, Hamstrings, Abs

Engage the digital weight at the bottom and drive through your heels to stand tall.

4 x 5
Handles
Superset
Bulgarian Split Squat

Bulgarian Split Squat

Quads, Glutes, Obliques

Focus on keeping your front knee stable as you descend toward the bench.

3 x 8

RDL

Glutes, Hamstrings, Back

Hinge at the hips until you feel a deep stretch in your hamstrings while keeping the handles close to your legs.

3 x 10
Handles

Resisted Calf Raise

Calves

Pause at the top of the contraction and use Tonal's constant tension to maximize calf engagement.

3 x 12
Rope
Pull Through

Pull Through

Hamstrings, Glutes, Abs

Snap your hips forward and squeeze your glutes hard at the top of the movement.

3 x 12
AnkleStraps
Superset

Standing Hip Abduction

Glutes

Keep your core tight and resist the cable's pull on the way back to the starting position.

2 x 15

Quadruped Donkey Kick

Glutes

Maintain a flat back and kick directly back against the resistance of the ankle strap.

2 x 15

Why this order

We lead with heavy barbell compounds to maximize CNS recruitment while you are fresh. The workout then transitions to unilateral handle exercises to address imbalances before finishing with high-rep isolation work using ropes and ankle straps to ensure total muscle fatigue.

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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.

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Frequently Asked Questions

What weight should I start with for the barbell movements?

Start with about 60% of your Tonal 1-rep max to ensure perfect form during the heavy 5-rep sets.

Can I use Spotter Mode on the Bulgarian Split Squats?

Yes, enabling Spotter Mode is highly recommended for unilateral work if you struggle with the final few reps or balance.

How often should I perform this specific leg routine?

Because of the high intensity and compound volume, aim for twice a week with at least 48 hours of recovery between sessions.