Lower Body Strength Workout - 60min Intermediate
Build foundational lower body strength with this comprehensive intermediate session. You will tackle heavy barbell compounds to maximize recruitment before shifting to unilateral handle movements to eliminate muscle imbalances. This workout targets the quads and glutes with high mechanical tension for optimal power gains.
This is for the intermediate lifter or field athlete who wants to increase their vertical power and leg durability. It is perfect for those aiming for a high-performance physique through heavy, structured loading.
Equipment
Workout Plan
Rest 120-150s between heavy barbell sets, 60-90s for handle-based accessories, and 45s for the finisher.
Barbell Deadlift
Glutes, Hamstrings, Abs
Engage Tonal's Spotter mode so you can safely find your true five-rep max on the pull.
Barbell Front Squat
Quads, Glutes, Abs
Maintain a vertical torso and let the Tonal digital weight pull you into a deep, controlled squat.
Bulgarian Split Squat
Quads, Glutes, Obliques
Keep your front foot flat and use the handles for balance as you descend into the stretch.
RDL
Glutes, Hamstrings, Back
Focus on the eccentric phase by slowly resisting the cables as you hinge at the hips.
Goblet Reverse Lunge
Quads, Glutes, Hamstrings
Keep the handle close to your chest and maintain a proud posture throughout the stepping motion.
Resisted Calf Raise
Calves
Exert force through the balls of your feet and hold the peak height for one second.
Mini Sumo Squat
Glutes, Quads, Hamstrings
Burn out the inner thighs by keeping a wide stance and constant tension on the cables.
Standing Pallof Press
Obliques
Fight the horizontal pull of the cable by keeping the handle centered at your sternum.
Why this order
The session begins with high-intensity barbell work to utilize your peak energy for maximum force production. We then transition to unilateral and accessory movements with the handles to increase volume and address stabilizers that the bar might bypass. Finally, a high-rep finisher ensures metabolic stress for complete muscle fatigue.
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
Can I use the Barbell for the RDL instead of Handles?
Yes, you can swap for the Barbell RDL if you prefer, but handles are programmed here to allow for a more natural range of motion after your heavy barbell sets.
How do I know if the weight is heavy enough for the 5x5 sets?
Tonal tracks your power; if you see your power score dropping significantly, the weight is correct. You should feel like you could only perform one or two more reps at the end of each set.
Should I turn on any Tonal weight modes?
For the Deadlifts and Front Squats, turning on Spotter mode is highly recommended to ensure safety when training for maximal strength.