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Legs Hypertrophy Workout - 60min Advanced

This advanced lower body session utilizes high intensity bodyweight variations to drive hypertrophy without external cable resistance. By focusing on explosive movements and unilateral stability, you will challenge your quads and glutes through varied time under tension protocols. This workout is perfect for athletes looking to improve relative strength and explosive power.

Ideal for advanced athletes or runners who want to build serious leg strength and stability using their own body weight. It is perfect for those who want a high intensity session that tests balance and explosive power.

60mDuration
9Exercises
28Total Sets
Quads, GlutesMuscles

Workout Plan

Rest 90s between jump squats and pistols, 60s for lunges and Nordics, and 30-45s for the glute and calf finishers.

Block 1
Superset

180 Jump Squat

Calves, Glutes, Quads

Explode off the ground and rotate 180 degrees while keeping your eyes on the Tonal screen for balance.

4 x 30s

Pistol Squat to Bench

Glutes, Quads

Keep your front leg extended and use the Tonal bench to provide a consistent depth target for every rep.

4 x 45s
Block 2
Superset

Reverse Lunge to Step Up

Glutes, Hamstrings, Quads

Step onto the Tonal bench with power and drive your opposite knee toward your chest at the top of the movement.

3 x 45s

Copenhagen Plank

Hamstrings, Obliques

Press your inner thigh into the Tonal bench and hold a rigid pillar position throughout the entire set.

3 x 30s
Block 3
Superset

Reverse Nordic Curl

Abs, Hamstrings, Quads

Maintain a straight line from your head to your knees while slowly lowering your torso toward the floor.

3 x 40s

Bodyweight Single Leg RDL

Hamstrings, Glutes

Hinge at the hips and use the reflection in the Tonal screen to ensure your back stays flat and neutral.

3 x 45s
Block 4
Superset

Single Leg Bench Step Over

Calves, Glutes, Hamstrings, Quads

Slowly rotate your leg over the Tonal bench while maintaining total control of your center of gravity.

3 x 45s

Glute Bridge

Glutes, Hamstrings

Drive your heels into the floor and squeeze your glutes at the peak of the bridge for a full second pause.

3 x 60s
Block 5
Bent Knee Calf Raise

Bent Knee Calf Raise

Calves

Move slowly to increase time under tension and focus on the deep stretch at the bottom of the range.

2 x 60s

Why this order

The workout order prioritizes high impact plyometrics to prime the nervous system for the demanding unilateral strength work that follows. This sequence ensures you have maximum focus for the most difficult movements while finishing with high volume isolation to induce metabolic stress for muscle growth.

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Frequently Asked Questions

How do I make this harder without using digital weight?

Focus on the tempo by slowing down the eccentric phase and adding a 2 second pause at the bottom of each movement to increase mechanical tension.

Why are these exercises duration-based instead of using reps?

Tonal uses duration-based sets for bodyweight movements to maximize time under tension, which is a key driver for muscle growth in the absence of external resistance.

Is a bench required for this specific workout?

Yes, the Tonal bench is used for several exercises like Pistol Squats and Copenhagen Planks to provide the necessary elevation and support for advanced variations.

How often should I perform this leg workout?

Due to the high intensity and advanced nature of these movements, performing this session 2 times per week with at least 48 hours of rest in between is recommended for recovery.