Lower Body Hypertrophy Workout - 60min Intermediate
This lower body session focuses on maximum muscle fiber recruitment through a blend of heavy barbell compounds and high-volume handle work. You will target the quads, glutes, and hamstrings using Tonal's unique digital resistance to maintain tension through every inch of the movement. It is a high-volume hypertrophy workout designed to challenge your stability and work capacity.
This workout is ideal for intermediate lifters who have mastered basic hinge and squat patterns and are looking to add significant lower body mass. It is also well-suited for athletes like runners or cyclists who need to supplement their sport with focused strength training.
Equipment
Workout Plan
Rest 90 to 120 seconds between heavy barbell sets. Rest 60 seconds between accessory handle movements and 45 seconds for the calf finisher.
Barbell Deadlift
Glutes, Hamstrings, Abs
Drive your feet through the floor and engage the digital weight only once your back is flat and core is braced.
Barbell Front Squat
Quads, Glutes, Abs
Keep your elbows high to create a stable shelf for the bar and prevent the Tonal cables from pulling your torso forward.
Bulgarian Split Squat
Quads, Glutes, Obliques
Maintain a slight forward lean to emphasize the glutes and keep the handles tracking vertically beside your hips.
RDL
Glutes, Hamstrings, Back
Push your hips back as if trying to touch the wall behind you while keeping the handles close to your legs.
Goblet Curtsey Lunge
Quads, Glutes, Hamstrings
Step back and across at a 45 degree angle while keeping your front foot planted firmly on the floor.
Resisted Calf Raise
Calves
Explode up onto your toes and control the eccentric lowering phase for three seconds to maximize calf growth.
Why this order
The workout begins with heavy barbell deadlifts and front squats while the nervous system is fresh to maximize mechanical tension. We then transition to unilateral and accessory movements with handles to address muscle imbalances and increase total metabolic stress. Grouping the barbell exercises first minimizes equipment transitions and maintains a high training intensity.
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 should I do if the barbell feels unbalanced?
Ensure the Tonal bar is perfectly centered on the cables and use the smart buttons to engage the weight only once you are in a stable, centered starting position.
Can I use Spotter Mode for the heavy squats?
Yes, it is highly recommended to enable Spotter Mode on the Barbell Front Squat so Tonal can automatically reduce the digital weight if it detects you are struggling to complete a rep.
How do I progress this workout over time?
Focus on Tonal's Strength Score but also pay attention to your volume. If the 12-rep sets feel easy, use the weight dial to increase the resistance by 1 to 2 pounds for the next set.