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Lower Body Hypertrophy Workout - 20min Intermediate

This focused lower body session maximizes muscle growth through a combination of heavy bilateral hinges and challenging unilateral squats. You will drive hypertrophy by targeting the glutes and hamstrings first before finishing with high volume isolation work. It is designed for intermediate lifters who want to build significant leg strength and definition.

Ideal for intermediate trainees and athletes like runners or cyclists looking to increase lower body power and muscular size. This is perfect for anyone wanting a high intensity leg day that fits into a busy schedule.

20mDuration
4Exercises
10Total Sets
Quads, GlutesMuscles

Equipment

Handles

Workout Plan

Rest 90 seconds between compound deadlift sets and 60 seconds between accessory and isolation movements.

Handles
Superset
Neutral Grip Deadlift

Neutral Grip Deadlift

Hamstrings, Glutes, Abs

Drive through your heels and engage your glutes as you stand against Tonal's digital resistance.

3 x 8
Bulgarian Split Squat

Bulgarian Split Squat

Quads, Glutes, Obliques

Focus on the eccentric phase to utilize Tonal's constant tension for maximum quad engagement.

3 x 10
Handles
Superset

RDL

Glutes, Hamstrings, Back

Keep the handles close to your legs and use the digital weights to maintain tension at the bottom of the hinge.

2 x 12

Resisted Calf Raise

Calves

Explode up and hold the peak contraction to make the most of Tonal's smooth resistance.

2 x 15

Why this order

The workout begins with the Neutral Grip Deadlift to prioritize heavy loading on the posterior chain while your energy is highest. We then transition to Bulgarian Split Squats for unilateral quad development before finishing with high rep calf work to ensure total leg development. This compound to isolation sequence is optimal for stimulating muscle protein synthesis within a short timeframe.

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Frequently Asked Questions

What weight should I start with?

Tonal will suggest a starting weight based on your initial assessment, but you can manually adjust the digital weight if you feel you can handle more volume while maintaining form.

Can I substitute the handles for the bar?

This specific routine is optimized for handles to allow for a greater range of motion and unilateral focus which is superior for targeting muscle imbalances.

How often should I do this workout?

For maximum hypertrophy results, perform this session twice a week with at least 48 hours of rest between leg days to allow for muscle repair.