Legs Hypertrophy Workout - 60min Advanced
This advanced lower body session utilizes a high-volume approach to trigger maximum muscle growth across your quads, glutes, and hamstrings. By leveraging Tonal's digital weight for both heavy compound hinges and high-rep isolation finishers, you will exhaust every muscle fiber in your legs. It is designed for experienced lifters who want to push their physical limits and see real hypertrophy results.
Ideal for advanced trainees and athletes looking to build significant leg mass and unilateral strength. This is particularly effective for those preparing for a bodybuilding show or looking to improve explosive power in sports like rugby or sprinting.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60-90s between accessories, and 30-45s during the core and finisher movements.
Neutral Grip Deadlift
Hamstrings, Glutes, Abs
Drive through your heels and engage the digital weight to keep tension throughout the entire hinge.
Racked Squat
Glutes, Quads, Hamstrings
Keep your elbows up and chest proud to prevent the handles from pulling you forward.
Bulgarian Split Squat
Quads, Glutes, Obliques
Focus on a slow, controlled negative to maximize Tonal's constant resistance on the working quad.
RDL
Glutes, Hamstrings, Back
Hinge at the hips until you feel a deep stretch, then snap the glutes shut to return to standing.
Resisted Step Up
Hamstrings, Glutes
Maintain a vertical shin and use Tonal's weight to drive forcefully through the top foot.
Goblet Curtsey Lunge
Quads, Glutes, Hamstrings
Cross the back leg deeply while keeping your hips square to the Tonal to target the glute medius.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Squeeze your glutes hard at the top of the bridge against the downward pull of the cables.
Resisted Calf Raise
Calves
Pause for one second at the peak contraction to fight Tonal's eccentric load.
Resisted Alternating Lunge
Glutes, Quads, Hamstrings
Maintain a steady rhythm and use the handles to assist with stability as fatigue sets in.
Resisted Leg Raise
Abs, Obliques
Press your lower back into the floor and resist the cables' urge to pull your legs down too fast.
Why this order
The workout begins with the Neutral Grip Deadlift to maximize mechanical tension on the posterior chain while the CNS is fresh. We transition from bilateral movements to unilateral work like Bulgarian Split Squats to address imbalances and increase metabolic stress. The session concludes with high-rep isolation and core work to ensure total muscle failure and optimal hypertrophy stimulus.
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 select for the Neutral Grip Deadlift?
Since this is your lead heavy compound, start with 80% of your Tonal 1RM and utilize Spotter Mode to ensure you can safely reach the 6-rep target.
Can I swap the Bulgarian Split Squat if my balance is struggling?
Stick with the movement but lower the digital weight or hold onto the Tonal arm for stability; the advanced hypertrophy benefits of this unilateral move are too good to skip.
How often should I perform this leg-focused session?
Given the high volume and advanced intensity, perform this once or twice a week with at least 72 hours of recovery between sessions to allow for muscle repair.