Legs Hypertrophy Workout - 20min Intermediate
This high-efficiency hypertrophy session targets the posterior chain and quads using a mix of heavy compounds and high-volume finishers. You will leverage Tonal's constant tension to maximize muscle fiber recruitment in a short 20-minute window. By focusing on unilateral movements and varied rep ranges, we ensure no weak links remain in your lower body development.
Intermediate lifters or athletes like cyclists and runners who need to build structural leg strength and muscle mass to support explosive performance.
Equipment
Workout Plan
Rest 90 seconds between heavy deadlift sets. Reduce rest to 60 seconds for split squats and isolation finishers to maximize metabolic stress.
Neutral Grip Deadlift
Hamstrings, Glutes, Abs
Drive your feet into the platform and engage Tonal's digital weight to power through the floor.
Bulgarian Split Squat
Quads, Glutes, Obliques
Maintain a vertical shin and let the cable's constant tension guide your descent.
Resisted Calf Raise
Calves
Pause at the top of the contraction to maximize the digital resistance on your calves.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Squeeze your glutes hard at the top against the downward pull of the cables.
Why this order
The session follows a compound-to-isolation order, starting with the Neutral Grip Deadlift for maximum loading when energy is high. We then move to unilateral Bulgarian Split Squats to address muscular imbalances, finishing with calf and glute isolation work to maximize time under tension.
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 choose my starting weight?
Tonal will automatically suggest a starting weight based on your initial assessment; however, for hypertrophy, ensure you feel close to failure by the final two reps of every set.
Can I use the bar instead of handles for the deadlifts?
This specific session is optimized for handles to allow for a more natural neutral grip and increased range of motion, which is excellent for glute activation.
What if the Bulgarian Split Squats are too difficult for my balance?
You can reduce the digital weight or hold onto the Tonal arm for stability until your core and stabilizer muscles adjust to the unilateral load.
How often should I perform this specific leg session?
For maximum hypertrophy, aim to run this workout twice a week with at least 48-72 hours of recovery between sessions to allow for muscle repair.