Back Hypertrophy Workout - 45min Intermediate
This high-volume session is meticulously designed to build a thick, wide back and peaked biceps through targeted hypertrophy protocols. You will utilize Tonal's digital resistance to maintain constant tension during both compound pulls and isolated arm work. This routine is perfect for anyone looking to improve their V-taper and upper body pulling strength.
This workout is designed for intermediate lifters and athletes, such as climbers or rowers, who want to prioritize posterior chain development. It is also ideal for fitness enthusiasts looking for a dedicated aesthetic-focused 'pull' day.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets, 60 seconds for handle compounds, and 45 seconds for isolation finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Engage the digital weight and pull the bar toward your navel while keeping your spine neutral.
Half Kneeling Single Arm Row
Back, Biceps, Obliques
Use Tonal's constant tension to control the weight on the way back, feeling a deep stretch in your lat.
Seated Biceps Curl
Biceps, Forearms
Sit tall on the bench and avoid using momentum; let the biceps do all the work against the digital resistance.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows down to your sides and pause briefly at the bottom to maximize lat engagement.
Straight Arm Pulldown
Back, Shoulders
Keep your arms straight and sweep the handles to your hips using only your back muscles.
Hammer Curl
Biceps, Forearms
Keep your palms facing each other and use a slow tempo to maximize the pump in your forearms and biceps.
Standing Face Pull
Back, Shoulders
Pull the rope ends toward your ears and squeeze your shoulder blades together at the peak.
Why this order
The workout begins with the Barbell Bent Over Row to maximize mechanical tension while your nervous system is fresh. Exercises are strategically grouped by accessory—starting with the Bar, moving to Handles, and finishing with the Rope—to minimize setup time and maintain a high training density. The rep scheme transitions from lower-rep strength work to high-rep metabolic finishers to trigger all pathways of muscle growth.
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 Smart Features should I use for this workout?
For the Biceps Curls and Lat Pulldowns, turn on Eccentric Mode. This increases the digital weight during the lowering phase, which is a proven way to accelerate hypertrophy by creating more micro-tears in the muscle fibers.
Can I swap the Barbell Row for a Handle Row?
While the Barbell Row is the primary mass builder here, you can use the Smart Handles if you prefer more freedom of movement for your wrists; however, the Barbell allows for higher total loading.
What should I do if the weight feels too heavy on the final sets?
Tonal's Spotter Mode is perfect for this. If you struggle to complete a rep, the system will automatically reduce the weight so you can finish your set with perfect form without needing to pause.
How many times a week should I perform this back session?
For optimal hypertrophy, aim to hit this workout twice a week with at least 48 to 72 hours of rest between sessions to allow for full muscle recovery and growth.