Legs Hypertrophy Workout - 60min Beginner
This hypertrophy focused session targets your entire lower body using compound movements to maximize muscle growth. By prioritizing foundational patterns like the squat and deadlift, you will build a solid base of strength and size. This workout is perfect for beginners who want to master Tonal handle system while seeing real results.
This is designed for beginner lifters or athletes like runners who need to build foundational leg strength and muscle mass without complex movements. It is ideal for anyone looking to increase lower body volume using only handle accessories.
Equipment
Workout Plan
Rest 90 seconds between heavy compound sets (Deadlifts, Squats) and 60 seconds between accessory movements.
Neutral Grip Deadlift
Hamstrings, Glutes, Abs
Drive through your heels and engage the digital weight to stay heavy throughout the full pull.
Goblet Squat
Glutes, Quads, Abs
Keep the handles close to your chest and maintain a proud posture as you descend into the squat.
RDL
Glutes, Hamstrings, Back
Focus on the eccentric phase to feel the stretch in your hamstrings before the cables pull you back up.
Goblet Reverse Lunge
Quads, Glutes, Hamstrings
Control your descent to prevent the cables from snapping back at the bottom of the lunge.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Squeeze your glutes at the top and hold against the constant tension of the cables for one second.
Resisted Calf Raise
Calves
Pause at the top of the contraction to maximize fiber recruitment in your calves.
Farmer March
Obliques, Shoulders
Maintain a tall spine and resist the Tonal's downward pull as you alternate lifting your knees.
Why this order
We start with heavy compound deadlifts and squats to capitalize on high energy levels for maximum mechanical tension. We then transition into higher rep RDLs and lunges to drive metabolic stress before finishing with isolation and stability work. Using handles throughout minimizes setup time and keeps the intensity high for a better 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 start with for these exercises?
Start with Tonal suggested weight because it uses your initial strength assessment to calculate the optimal load for hypertrophy.
Can I use the bar instead of handles for the deadlifts?
This specific program is optimized for handles to allow a more natural range of motion and easier setup for beginners.
How often should I perform this workout?
For best results, perform this session twice a week with at least 48 hours of rest in between to allow for muscle recovery.
What if the weight feels too light during the set?
You can manually increase the weight on the screen or use Tonal Burnout mode to automatically decrease weight as you fatigue, ensuring you reach failure.