Lower Body Hypertrophy Workout - 60min Advanced
This advanced lower body session leverages Tonal's digital resistance to drive maximum hypertrophy across the quads, glutes, and hamstrings. By combining heavy barbell compounds with high-volume isolation work, you will challenge your mechanical tension and metabolic stress. This is a high-intensity workout designed for those ready to push their limits in leg development.
This session is for experienced lifters and athletes who want to build significant muscle mass and strength in their legs. It is ideal for those preparing for a competition or looking to break through a lower body plateau.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60-90s between accessories, and 30-45s during isolation finishers.
Barbell Deadlift
Glutes, Hamstrings, Abs
Drive your heels into the platform and engage the digital weight at the top of the pull for a full glute squeeze.
Barbell Front Squat
Quads, Glutes, Abs
Keep your elbows high against the barbell's resistance and use Tonal's Spotter mode to safely reach full depth.
Bulgarian Split Squat
Quads, Glutes, Obliques
Maintain a vertical torso and focus on the deep stretch in your lead leg quad as you lower under control.
RDL
Glutes, Hamstrings, Back
Hinge your hips back toward the wall and let the smart handles guide your path close to your shins.
Resisted Step Up
Hamstrings, Glutes
Power through your lead heel to step up and resist the cable's pull on the eccentric phase back to the floor.
Resisted Calf Raise
Calves
Pause at the peak of the contraction and slowly lower your heels to maximize time under tension on the calves.
Pull Through
Hamstrings, Glutes, Abs
Snap your hips forward forcefully and squeeze your glutes hard against the rope's tension.
Seated Cable Crunch
Abs
Exhale as you crunch your elbows to your knees and maintain tension on the rope throughout the movement.
Why this order
The routine follows a classic compound-to-isolation progression to prioritize heavy neurological demands while you are fresh. Exercises are strategically grouped by accessory to minimize equipment transitions while moving from bilateral strength to unilateral stability and finally high-rep metabolic fatigue.
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 the barbell movements?
Tonal will suggest a weight based on your strength score, but for hypertrophy, you should ensure the last 2 reps of every set are challenging while maintaining perfect form.
Should I use any dynamic weight modes?
Yes, it is highly recommended to use Eccentric Mode on the RDLs and Bulgarian Split Squats to increase the muscle-building potential of the lowering phase.
How do I handle the quick transitions between rope and ankle straps?
Prepare your accessories near the trainer before starting. The workout is grouped to keep changes to a minimum, so use the transition time to focus on your breathing.
Can I substitute the barbell movements if I prefer handles?
While the barbell allows for higher total loading, you can swap for the handle versions if you need more freedom of movement or have joint sensitivity.