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Lower Body Strength Workout - 60min Advanced

This high-intensity lower body session leverages advanced barbell movements and unilateral handle work to maximize mechanical tension. You will progress from heavy compound squats and deadlifts into stability-focused accessory work to ensure a complete athletic profile. It is designed to push your absolute strength limits using Tonal's unique digital resistance modes.

This program is designed for advanced lifters and athletes who want to increase their absolute strength and leg density. It is ideal for those with a solid foundation in barbell mechanics looking to break through plateaus.

60mDuration
8Exercises
25Total Sets
Quads, GlutesMuscles

Equipment

StraightBarHandles

Workout Plan

Rest 120-180s between heavy barbell compound sets, 60-90s between accessories, and 45s for the finishers.

StraightBar
Superset
Barbell Front Squat

Barbell Front Squat

Quads, Glutes, Abs

Engage the Barbell digital weight only once your elbows are high and parallel to the floor.

5 x 4
Barbell Sumo Deadlift

Barbell Sumo Deadlift

Glutes, Hamstrings

Utilize Tonal Smart Flex to maximize resistance at the top of your Sumo pull where you are strongest.

4 x 6
StraightBar

Barbell Hip Thrust

Glutes, Hamstrings

Drive your heels into the floor and pause at the top to let the constant cable tension maximize glute recruitment.

3 x 10
Handles
Superset
Bulgarian Split Squat

Bulgarian Split Squat

Quads, Glutes, Obliques

Keep your chest upright and let the handles track naturally to maintain balance against the digital resistance.

3 x 8
Single Arm Single Leg RDL

Single Arm Single Leg RDL

Hamstrings, Glutes, Obliques

Focus on a slow three second eccentric phase to challenge your stability against the unilateral cable pull.

3 x 10
Handles
Superset

Resisted Calf Raise

Calves

Explode up and hold the peak contraction for one second before slowly lowering against the cable tension.

3 x 12

Resisted DNS Star

Abs, Glutes, Shoulders, Back, Obliques

Maintain a rigid pillar from head to toe while resisting the Tonal pull to collapse your bottom hip.

2 x 8
Handles
Goblet Squat

Goblet Squat

Glutes, Quads, Abs

Burn out the quads by maintaining a rhythmic pace and keeping the digital weight active throughout the full set.

2 x 15

Why this order

The workout follows a traditional powerlifting structure by prioritizing the most neurally demanding barbell movements first. We group all barbell exercises together to minimize equipment transitions before moving into unilateral handle work to address muscular imbalances. The session concludes with a high-rep goblet squat finisher to maximize metabolic stress and muscle hypertrophy.

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Frequently Asked Questions

What digital weight modes should I use for the barbell sets?

For the Front Squat and Sumo Deadlift, enable Chains or Eccentric mode to increase the challenge during the most difficult portions of the lift.

Can I substitute the Bulgarian Split Squats if my balance is struggling?

If balance is an issue, you can perform a standard Split Squat with both feet on the floor, but try to stick with the Bulgarian version to maximize the recruitment of the glute medius.

How often should I perform this specific lower body session?

Because this is a high-intensity strength session, perform it once or twice per week with at least 72 hours of rest between sessions to allow for full neural recovery.