Back Hypertrophy Workout - 45min Advanced
This advanced hypertrophy session prioritizes high-volume pulling to build a thick, wide back and peaked biceps. You will start with heavy barbell rows to tax the major muscle groups before moving into targeted isolation work that leverages Tonal's unique digital resistance modes. This program is designed to maximize metabolic stress and muscle growth through varied rep ranges.
This is designed for advanced lifters and athletes who have mastered basic pulling mechanics and want to maximize muscle growth through high-volume training. It is ideal for those looking to improve their posterior chain strength and arm aesthetics simultaneously.
Equipment
Workout Plan
Rest 90-120s between heavy barbell sets, 60-75s between handle movements, and 45s for isolation finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Engage Tonal's Chains mode to increase resistance at the top of the pull for maximum lat recruitment.
Seated Row
Back, Biceps, Abs
Use Eccentric mode to slow down the return for 3 seconds, maximizing time under tension for the lats.
Biceps Curl
Biceps, Forearms
Pin your elbows to your ribcage and use a full range of motion to maximize the peak contraction.
Bird Dog w/ Row
Obliques, Back, Abs
Maintain a flat back and square hips as the cable resistance tries to pull you into rotation.
Seated Lat Pulldown
Back, Biceps
Pull the handles toward your collarbone and focus on squeezing your shoulder blades down and back.
Hammer Curl
Biceps, Forearms
Keep your palms facing each other and maintain a neutral wrist as you pull against the digital tension.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead and flare your elbows out to target the rear delts and upper traps.
Why this order
We lead with the Barbell Bent Over Row to maximize mechanical tension while your nervous system is fresh for heavy loads. Exercises are then grouped by accessory, moving from Handles to Rope and back to Handles, to minimize transition time while shifting from multi-joint compounds to high-rep isolation finishers.
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
Can I use the Smart Bar for the Seated Rows as well?
While the Barbell Row requires the bar, the Seated Row is programmed with handles to allow for a neutral grip and a greater range of motion, which is better for hypertrophy.
How should I pick my starting weights for the 6-rep sets?
Start with a weight that allows you to finish the 6th rep with only 1-2 reps left in the tank. Tonal will automatically adjust if it detects your power output is too high or too low.
Is it okay to do this workout two days in a row?
Because this is a high-volume advanced session, you should allow at least 48 to 72 hours of recovery for your back and biceps before repeating these specific muscle groups.
What if I can't maintain balance on the Bird Dog w/ Row?
Lower the weight manually by 20% to focus on the stability aspect of the move. The goal is core anti-rotation, not just moving the heaviest weight possible.