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Legs Hypertrophy Workout - 60min Advanced

This advanced hypertrophy session utilizes high-intensity barbell complexes and isolation finishers to maximize mechanical tension. You will move from heavy structural lifts to unilateral stability work and finally focused metabolic stress. It is designed to maximize muscle fiber recruitment across your entire lower body.

Advanced lifters and athletes looking to add significant lower body mass. Ideal for those who have mastered Tonal's barbell movements and want a high-volume hypertrophy stimulus.

60mDuration
10Exercises
29Total Sets
Quads, GlutesMuscles

Equipment

StraightBarHandlesAnkleStrapsRope

Workout Plan

Rest 90-120s between heavy barbell sets, 60s between unilateral accessory moves, and 30-45s for the finishers.

StraightBar
Superset
Barbell Front Squat

Barbell Front Squat

Quads, Glutes, Abs

Drive through your heels and let Tonal's digital weight provide constant resistance on the way up.

4 x 6
Barbell Sumo Deadlift

Barbell Sumo Deadlift

Glutes, Hamstrings

Keep the bar close to your shins and engage the glutes to lock out against the digital tension.

4 x 8
StraightBar
Superset

Barbell Front Racked Reverse Lunge

Quads, Hamstrings, Glutes

Maintain an upright torso and use the bar's balance to focus the weight on your lead leg.

3 x 10

Barbell Hip Thrust

Glutes, Hamstrings

Squeeze your glutes at the top of the movement where Tonal's resistance is most challenging.

3 x 12
Handles
Superset
Bulgarian Split Squat

Bulgarian Split Squat

Quads, Glutes, Obliques

Hold the smart handles at your sides and keep your chest up as you descend into the stretch.

3 x 10
Single Leg RDL

Single Leg RDL

Hamstrings, Glutes, Obliques

Focus on a slow eccentric to feel the stretch in your hamstrings against the cable pull.

3 x 12
Handles

Resisted Calf Raise

Calves

Pause at the top of the contraction to maximize the time under tension.

3 x 15
AnkleStraps
Superset

Standing Leg Extension

Quads

Maintain a controlled tempo to avoid letting the cables snap back at the bottom.

2 x 15

Standing Single Leg Hamstring Curl

Hamstrings, Glutes

Keep your hips pressed forward to ensure the movement comes entirely from the knee joint.

2 x 15
Rope

Low Squat Walk Out

Hamstrings, Quads, Glutes

Stay low in your stance to keep constant tension on the quads as you move against the rope.

2 x 45s

Why this order

We start with heavy barbell compounds to leverage Tonal's digital weight for maximum force production while fresh. The workout then transitions to unilateral handle work to address imbalances before concluding with ankle strap isolations for targeted muscle growth. This order prioritizes high-energy movements first and uses isolation to reach total muscular failure.

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Frequently Asked Questions

How do I handle the weight for Bulgarian Split Squats?

Use the smart handles and let Tonal's spotter mode assist if you struggle with the final reps of the set.

Can I swap the Barbell Front Squat for a Back Squat?

The Front Squat is programmed here to increase core demand and quad recruitment; stick with it or use the Racked Squat if mobility is an issue.

What weight should I aim for on the Calf Raises?

Since calves are resilient, use Tonal's Burnout mode if available to keep the intensity high through the full 15 reps.

Why use Ankle Straps at the end?

Ankle straps allow for true isolation of the quads and hamstrings without being limited by grip or systemic fatigue after the heavy compounds.