Workout Library

20m4 ex12 setsintermediate

Push Hypertrophy Workout - 20min Intermediate

This targeted push session is designed to maximize muscle growth in your chest, shoulders, and triceps. By utilizing handle-based movements and high volume, you will experience a significant muscle pump while improving upper body symmetry. It is the perfect efficient routine for building a powerful and defined physique.

30m6 ex18 setsintermediate

Push Hypertrophy Workout - 30min Intermediate

This session focuses on progressive overload of the push chain using Tonal digital resistance. You will hit your chest, shoulders, and triceps from multiple angles to maximize muscle fiber recruitment. This session balances heavy bilateral lifts with unilateral control to ensure a symmetrical, powerful physique.

30m6 ex18 setsintermediate

Push Hypertrophy Workout - 30min Intermediate

You will develop total upper body power by targeting your chest, shoulders, and triceps with a mix of heavy barbell and high-volume handle work. This session is designed to maximize muscle fiber recruitment by starting with high-intensity compounds and ending with targeted isolation. You will experience a significant pump while building functional pressing strength.

Push Hypertrophy Workout - 20min Beginner

This high-efficiency push session focuses on building a strong chest, shoulders, and triceps through foundational movements. By combining the stability of the barbell with the versatility of handle-based exercises, you will maximize muscle fiber recruitment in just twenty minutes. It is perfect for beginners who want a structured approach to hypertrophy without complex setups.

Push Hypertrophy Workout - 20min Advanced

This advanced push session focuses on maximizing mechanical tension across your chest, shoulders, and triceps. By utilizing heavy barbell compounds and a high-volume finisher, you will trigger significant hypertrophy in just 20 minutes. It is designed specifically for experienced lifters who need to maximize efficiency without sacrificing intensity.

20m4 ex12 setsadvanced

Push Hypertrophy Workout - 30min Beginner

Build a powerful upper body with this beginner-friendly push session designed to maximize muscle growth. You will focus on fundamental pressing movements for the chest, shoulders, and triceps while utilizing Tonal's dynamic weight features. This workout prioritizes hypertrophy through a high-volume approach and controlled time under tension.

30m5 ex13 setsbeginner

Push Hypertrophy Workout - 20min Advanced

This high-intensity push session maximizes hypertrophy through a combination of heavy horizontal pressing and high-volume isolation. You will target the chest, shoulders, and triceps using advanced handle movements designed to fatigue muscle fibers from multiple angles. It is the perfect efficiency-focused workout for lifters who want to pack on size in 20 minutes.

20m4 ex12 setsadvanced

Push Hypertrophy Workout - 20min Beginner

Build a powerful upper body with this beginner-friendly push session focusing on the chest, shoulders, and triceps. You will use foundational compound movements and targeted isolations to maximize muscle growth in just twenty minutes. This workout is perfect for those starting their hypertrophy journey on Tonal.

Build Muscle

Hypertrophy-focused training

See all

20m4 ex12 setsintermediate

Push Hypertrophy Workout - 20min Intermediate

30m6 ex18 setsintermediate

Push Hypertrophy Workout - 30min Intermediate

45m8 ex22 setsintermediate

Push Hypertrophy Workout - 45min Intermediate

This high-volume push session targets your chest, shoulders, and triceps through a strategic mix of heavy benching and precise isolation. You will utilize varied rep ranges and unilateral stability challenges to maximize hypertrophy across the entire upper body push chain. It is a comprehensive workout designed to build both size and functional pressing power.

Beginner Friendly

Great starting points

See all

Push Hypertrophy Workout - 20min Beginner

Push Hypertrophy Workout - 30min Beginner

30m5 ex13 setsbeginner

Push Hypertrophy Workout - 20min Beginner

Push Hypertrophy Workout - 20min Beginner

This 20-minute push session maximizes hypertrophy through a combination of compound presses and targeted isolation work. You will build foundational strength in your chest, shoulders, and triceps using constant cable tension. It is specifically designed for beginners who want a streamlined and efficient upper-body pump.

Push Hypertrophy Workout - 30min Beginner

This hypertrophy-focused session is designed to build a powerful chest, broad shoulders, and thick triceps using Tonal's constant cable tension. By prioritizing stable compound movements followed by high-volume isolations, you will maximize muscle fiber recruitment and metabolic stress. It is the perfect foundational push workout for beginners looking to transform their physique.

30m5 ex15 setsbeginner

Push Hypertrophy Workout - 45min Beginner

This push-focused hypertrophy session targets your chest, shoulders, and triceps using a blend of foundational barbell movements and targeted handle work. You will begin with heavy compound lifts to maximize mechanical tension before transitioning into high-volume isolation exercises designed to drive blood flow and metabolic stress. It is the perfect foundational routine for building upper body mass while mastering digital resistance.

45m7 ex20 setsbeginner

Push Hypertrophy Workout - 30min Beginner

Focus on building a powerful upper body with this beginner-friendly push routine designed for maximum muscle growth. You will target your chest, shoulders, and triceps using Tonal's digital resistance to ensure every rep counts. This session balances heavy compounds with targeted isolation movements to help you develop size and strength.

30m6 ex18 setsbeginner