Lower Body Hypertrophy Workout - 60min Intermediate
This lower body hypertrophy session utilizes Tonal's constant digital tension to exhaust your quads, glutes, and hamstrings through varied rep ranges. You will progress from heavy compound hinges into high-volume unilateral work to correct imbalances and maximize muscle growth. This routine is designed to challenge your stability and work capacity using only the smart handles.
Intermediate lifters looking to build significant leg volume and runners wanting to improve single-leg power and stability. This is ideal for those who prefer the versatility of Tonal's handle accessories over the bar.
Equipment
Workout Plan
Rest 90 seconds between heavy compound sets, 60 seconds between unilateral accessories, and 45 seconds during the final finishers.
Neutral Grip Deadlift
Hamstrings, Glutes, Abs
Drive through your heels and squeeze your glutes at the top as Tonal's digital weight creates a smooth, consistent resistance.
Racked Squat
Glutes, Quads, Hamstrings
Keep your elbows high and core braced to prevent the cables from pulling your chest forward.
Bulgarian Split Squat
Quads, Glutes, Obliques
Lower your hips slowly to utilize Tonal's constant tension for maximal quad hypertrophy.
RDL
Glutes, Hamstrings, Back
Hinge until you feel a deep stretch in your hamstrings, keeping the handles close to your shins.
Resisted Lateral Lunge
Glutes, Quads, Hamstrings
Push forcefully off the outside foot to overcome the cable's resistance as you return to center.
Goblet Reverse Lunge
Quads, Glutes, Hamstrings
Focus on a vertical shin on the front leg to maximize glute engagement during the upward phase.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Drive your hips up against the downward pull of the cables and hold for a second at the top.
Resisted Calf Raise
Calves
Pause at the peak of the contraction to ensure the digital weight is fully engaged in the calves.
Resisted Leg Lowering
Obliques, Abs, Shoulders
Resist the cables as you lower your legs toward the floor, keeping your lower back pressed into the mat.
Why this order
The workout begins with heavy neutral grip deadlifts and racked squats to recruit the most motor units while you are fresh. It then transitions into unilateral movements like Bulgarian split squats to address asymmetries and increase time under tension. The session finishes with high-rep isolation and duration-based core work to achieve a total metabolic burn and maximize hypertrophy.
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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 if the Bulgarian split squats feel too difficult for my balance?
You can use Tonal's 'Spotter' mode or hold onto the side of the machine with one hand for balance while performing the movement with the other, though the handles work best when you maintain core tension.
How should I choose my starting weight for this session?
Since this is a hypertrophy-focused workout, select a weight where the last two reps of every set are challenging but do not compromise your form; Tonal's digital weight will automatically suggest a starting point based on your previous assessments.
Can I use the bar instead of handles for the deadlifts?
This specific program is optimized for handles to allow for a more natural range of motion and neutral grip, which can be easier on the lower back for intermediate lifters focusing on hypertrophy.
Why are some exercises based on duration instead of reps?
Duration-based sets like the glute bridge increase the total time under tension, which is a key driver for muscle growth (hypertrophy) and allows you to focus on the contraction rather than counting.