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Legs Hypertrophy Workout - 45min Advanced

You will target your lower body through advanced unilateral movements and eccentric-focused exercises designed for maximum hypertrophy. This session emphasizes time under tension and explosive power to stimulate muscle growth without external digital weight. It is perfect for athletes who want to master their own body weight through high-skill movement patterns.

This is designed for advanced athletes or runners looking to improve leg density and stability through challenging bodyweight progressions. It is ideal for those who have mastered basic squat patterns and want a high-intensity session.

45mDuration
8Exercises
23Total Sets
Quads, GlutesMuscles

Workout Plan

Rest 60-90s between compound movements like Pistol Squats and 30-45s during isolation and finisher sets.

Block 1
Superset

Pistol Squat to Bench

Glutes, Quads

Lightly graze the Tonal bench with your glutes and keep your driving knee aligned with your toes.

4 x 45s

Bodyweight Single Leg RDL

Hamstrings, Glutes

Use the Tonal screen to check that your hips stay parallel to the floor during the hinge.

3 x 40s
Block 2
Superset

Lateral Lunge to Hop

Calves, Glutes, Hamstrings, Quads

Land softly on your Tonal mat and immediately transition into the next lateral lunge to maintain tension.

3 x 45s

Reverse Nordic Curl

Abs, Hamstrings, Quads

Control the descent for three full seconds to maximize the hypertrophy stimulus in your quads.

3 x 35s
Block 3
Superset

Copenhagen Plank

Hamstrings, Obliques

Press your top foot firmly into the Tonal bench to keep your hips elevated and your core engaged.

2 x 30s

Bench Reverse Hyper

Back, Hamstrings

Grip the sides of the bench and squeeze your glutes hard at the top of the leg lift.

3 x 45s
Block 4
Superset
Bent Knee Calf Raise

Bent Knee Calf Raise

Calves

Keep a slight bend in the knees to shift the mechanical load directly onto the soleus muscle.

3 x 60s

180 Jump Squat

Calves, Glutes, Quads

Explode off the floor and focus on a full 180-degree rotation while keeping your chest up.

2 x 30s

Why this order

We start with complex unilateral movements like Pistol Squats to maximize neural drive while you are fresh. We then move into eccentric-focused isolations like the Reverse Nordic to damage muscle fibers before finishing with high-metabolic plyometric intervals.

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Frequently Asked Questions

Can I perform this workout without the Tonal bench?

While movements like the Pistol Squat and Reverse Hyper rely on the bench for stability or range, you can substitute with floor-based split squats and floor glute bridges if necessary.

How do I track my progress if I am not using digital weight?

Focus on the duration and your form quality. As you advance, Tonal will track your total time under tension, and you should aim to complete more controlled reps within the assigned durations.

How often should I repeat this leg session for best results?

For hypertrophy, aim to perform this workout two times per week with at least 48 hours of recovery between sessions to allow for muscle repair.