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Lower Body Hypertrophy Workout - 45min Advanced

This advanced lower body session uses high-volume mechanical tension to trigger maximum hypertrophy across your quads, glutes, and hamstrings. You will begin with heavy barbell compound lifts to build raw power before transitioning into targeted unilateral work and isolation finishers. This program is designed to challenge your structural integrity and stimulate significant muscle growth.

This workout is for advanced trainees and athletes who have mastered basic squat and deadlift mechanics and are looking to increase lower body mass. It is particularly effective for those who want to use Tonal's unique digital resistance for eccentric-focused hypertrophy.

45mDuration
7Exercises
20Total Sets
Quads, GlutesMuscles

Equipment

StraightBarHandlesAnkleStraps

Workout Plan

Rest 90-120s between heavy barbell sets, 60-75s for handle accessories, and 45s for ankle strap isolations.

StraightBar
Superset
Barbell Front Squat

Barbell Front Squat

Quads, Glutes, Abs

Engage Tonal's Spotter Mode and focus on driving the barbell straight up while keeping your elbows high.

4 x 6
Barbell Sumo Deadlift

Barbell Sumo Deadlift

Glutes, Hamstrings

Use a wide stance and pull the slack out of the digital bar before initiating the lift with your glutes.

3 x 8
Handles
Superset
Bulgarian Split Squat

Bulgarian Split Squat

Quads, Glutes, Obliques

Keep your front heel glued to the floor and use the smart handles to maintain perfect balance throughout the descent.

3 x 10

RDL

Glutes, Hamstrings, Back

Focus on a slow three-second negative to maximize the eccentric load on your hamstrings.

3 x 12
Handles

Resisted Calf Raise

Calves

Pause for a one-second squeeze at the top of the contraction to fully engage the calves.

3 x 15
AnkleStraps
Superset

Standing Leg Extension

Quads

Keep your core braced and use the ankle strap to move through a full range of motion without swinging your torso.

2 x 15

Standing Single Leg Hamstring Curl

Hamstrings, Glutes

Squeeze your hamstring hard at the top of the curl and resist the digital weight on the way down.

2 x 15

Why this order

The workout follows a traditional compound-to-isolation hierarchy to allow for maximum loading on the barbell front squats while the nervous system is fresh. We group the barbell movements first to minimize equipment setup, followed by handle-based unilateral work to correct imbalances, and finish with ankle strap isolations to drive metabolic stress and achieve a total muscle pump.

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Frequently Asked Questions

Which Tonal weight modes should I use for the barbell lifts?

For the Front Squat and Sumo Deadlift, Eccentric Mode is highly recommended to increase the load during the lowering phase, which is a key driver for muscle hypertrophy.

What if I find the Bulgarian Split Squats too difficult for my balance?

You can substitute with a standard Split Squat (id: c7737825-dd6f-44b4-9b25-6ee66b43d07d) to keep both feet on the ground while still benefiting from unilateral handle loading.

How should I adjust the weight for the high-rep isolation sets at the end?

Tonal will likely suggest a lighter weight for these 15-rep sets. Ensure you are reaching near-failure by the final rep; if it feels too easy, use the weight dial to increase the digital resistance mid-set.