Lower Body Hypertrophy Workout - 60min Advanced
This advanced lower body session utilizes a heavy compound-to-isolation sequence to maximize muscle fiber recruitment and metabolic stress. You will lead with heavy barbell work before transitioning to unilateral handle movements that address asymmetries and maximize time under tension. It is designed for experienced lifters looking to break through plateaus in leg size and strength.
This workout is ideal for advanced trainees or powerlifters who want to supplement their heavy lifting with Tonal's unique eccentric loading and digital resistance. It is perfect for those aiming for serious leg hypertrophy and improved hip stability.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60-90s between accessories, 30-45s during finishers.
Barbell Front Squat
Quads, Glutes, Abs
Engage Tonal's Spotter mode so you can push to failure safely on the front rack.
Barbell Sumo Deadlift
Glutes, Hamstrings
Drive through your heels and use the digital weight's constant tension to avoid bouncing at the bottom.
Bulgarian Split Squat
Quads, Glutes, Obliques
Keep your torso upright and use the handles to maintain balance while focusing on the quad stretch.
Single Leg RDL
Hamstrings, Glutes, Obliques
Focus on a slow eccentric phase to let Tonal's weight challenge your hamstring stability.
Resisted Calf Raise
Calves
Explode up and hold the top position for one second before slowly lowering your heels.
Goblet Squat
Glutes, Quads, Abs
Keep the weight close to your chest and maintain a fast tempo to flush the quads with blood.
Why this order
The workout begins with the most neurologically demanding barbell movements to utilize peak energy for heavy loading. We group all barbell exercises first to minimize equipment changes before moving into unilateral handle work to exhaust the muscles. The session concludes with high-repetition isolation and goblet work to drive maximum blood flow for the 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 barbell movements?
Tonal will suggest a weight based on your digital strength score. For hypertrophy, ensure the last two reps of every set feel extremely challenging while maintaining form.
Can I use Burnout or Eccentric mode?
Yes, for the Barbell Front Squats, enabling Eccentric mode can significantly increase muscle growth by adding weight on the downward phase. Use Burnout mode on the final set of Goblet Squats to reach true fatigue.
How do I handle the Bulgarian Split Squats on Tonal?
Use the Tonal bench for your rear foot. The digital weight provides constant tension throughout the range of motion, so focus on a controlled descent to maximize the quad stretch.
Why are the rep ranges different for each exercise?
Lower reps on big compounds allow for heavier loading, while higher reps on accessories and isolation movements increase metabolic stress, both of which are essential for advanced hypertrophy.