Legs Hypertrophy Workout - 45min Advanced
Build significant lower body mass with this high-volume leg session designed specifically for the Tonal cable system. You will progress from heavy bilateral hinges to advanced unilateral variations that challenge your stability and muscle fiber recruitment. This workout is for experienced lifters ready to push their limits using digital weight.
This session is built for advanced lifters and athletes who want to maximize leg hypertrophy and stability using Tonal's unique resistance profiles. It is ideal for those who have mastered basic hinge patterns and want to incorporate advanced unilateral challenges.
Equipment
Workout Plan
Rest 90-120s between heavy deadlift sets, 60-90s between accessory compounds, and 45s during isolation finishers.
Neutral Grip Deadlift
Hamstrings, Glutes, Abs
Keep your back flat and rely on Tonal's digital weight for a smooth, consistent pull from the very bottom of the movement.
Bulgarian Split Squat w/ Hip Internal Rotation
Quads, Glutes
Use the Smart Handle's weight button to safely engage the resistance only once your rear foot is securely on the bench.
Goblet Curtsey Lunge
Quads, Glutes, Hamstrings
Move slowly through the lateral path, feeling the constant tension the cables provide across the entire range of motion.
Resisted Calf Raise
Calves
Explode up and hold the top for a full second to ensure Tonal's sensors recognize each full peak contraction.
Mini Sumo Squat
Glutes, Quads, Hamstrings
Stay in the bottom half of the range for a pulse-like effect to keep the glutes under constant digital tension.
Suitcase March
Obliques
Stand tall and resist the cable's attempt to pull your shoulder down as you march with a high knee drive.
Why this order
We begin with the Neutral Grip Deadlift to maximize mechanical tension while your nervous system is fresh. We then transition into unilateral work like the Bulgarian Split Squat to address imbalances before finishing with high-rep isolations to maximize metabolic stress.
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
What weight should I start with for the Neutral Grip Deadlift?
Since this is programmed for 6 reps, choose a weight that feels like a 7 or 8 on the RPE scale. Tonal will automatically suggest a starting weight, but don't be afraid to use the weight dial to increase it if you feel you can handle more with perfect form.
How do I balance during the Bulgarian Split Squats?
Focus your eyes on a fixed point on the Tonal screen or the floor about three feet in front of you. You can use the Tonal bench for your rear foot, and remember that you can turn the weight off instantly using the Smart Handle button if you lose your balance.
Can I do this workout if I only have handles?
Yes, this entire workout is programmed specifically for the handles. The handle attachments allow for more natural hand positioning and unilateral freedom, which is excellent for the hypertrophy and stability goals of this session.
How often should I perform this advanced leg session?
For hypertrophy, aim to do this workout once or twice per week. Ensure you have at least 48 to 72 hours of recovery before hitting your legs again, as Tonal's digital weight can be more taxing on the central nervous system than traditional weights.