Back Hypertrophy Workout - 30min Advanced
You will target your entire posterior chain and biceps in this high-volume advanced hypertrophy session. By utilizing a mix of heavy compound rows and specialized isolation finishers, you will maximize muscle fiber recruitment and time under tension. This workout is specifically designed to build a thick, wide back while ensuring your grip and arms are pushed to failure.
This workout is for advanced lifters and athletes, such as rock climbers or rowers, who want to build upper body pulling power. It is ideal for anyone seeking a time-efficient but high-intensity hypertrophy session using only Tonal handles.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60s between accessories, and 45s during isolation finishers.
Seated Row
Back, Biceps, Abs
Use Tonal's digital weight to control the eccentric phase as you return the handles forward.
Single Arm Bent Over Row
Back, Biceps, Abs
Keep your hips square to the floor and pull the handle toward your pocket to engage the lower lat.
Rotational Row
Back, Obliques
Initiate the rotation from your core and squeeze your shoulder blade at the peak of the row.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides and squeeze the handles hard to maximize peak contraction.
Reverse Grip Biceps Curl
Biceps, Forearms
Maintain a firm grip on the handles to target the brachialis and forearms during this final burnout.
Neutral Lat Pulldown
Back, Biceps, Abs
Engage your lats by pulling your elbows down toward your hips while maintaining a tall spine.
Why this order
This session follows a compound-to-isolation progression to prioritize mechanical tension while you have the most energy. We transition from bilateral horizontal and vertical pulls to unilateral and rotational movements to address muscle imbalances and core stability. The session ends with a high-rep bicep burnout to drive metabolic stress and maximize the hypertrophy response.
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
Which Tonal weight modes are best for this hypertrophy session?
Enable Eccentric mode on the seated and lat pulldown sets to emphasize the muscle-building negative phase of the lift.
How should I position myself for the Seated Row if I do not want to use a bench?
You can sit directly on the floor with your legs extended and feet braced against the Tonal's columns for maximum leverage during heavy pulls.
What should I do if the final bicep sets feel too easy?
Activate Tonal's Burnout mode or manually increase the digital weight by 1-2 pounds to ensure you reach failure within the prescribed rep range.