Back Hypertrophy Workout - 45min Intermediate
This hypertrophy focused session targets the lats, rhomboids, and biceps using a mix of heavy barbell compounds and focused handle work. You will begin with powerful rowing movements to build thickness before moving into isolation exercises that maximize blood flow and muscle growth. It is an ideal routine for those looking to improve pull-up strength and upper body aesthetics.
Intermediate lifters looking to add size to their back and improve their pulling power. It is particularly effective for climbers or athletes who need a strong posterior chain and grip strength.
Equipment
Workout Plan
Rest 90 seconds after heavy barbell sets, 60 seconds between handle accessories, and 30-45 seconds for bicep isolations.
Barbell Bent Over Row
Back, Biceps, Abs
Pull the bar toward your stomach and squeeze your shoulder blades, letting the digital weight challenge you at the top.
Barbell Biceps Curl
Biceps, Forearms
Keep your elbows locked in place and resist the cable tension on the way down for better muscle growth.
Barbell Seated Lat Pulldown
Back, Biceps
Focus on pulling with your elbows toward the floor to maximize lat engagement while seated on the bench.
Seated Alternating Row
Back, Biceps
Maintain a tall spine and alternate arms while resisting any torso rotation against the cable pull.
Single Arm Bent Over Row
Back, Biceps, Abs
Pull the handle toward your hip and use Tonal's constant tension to feel the lat stretch at the bottom.
Bird Dog w/ Row
Obliques, Back, Abs
Engage your glutes and core to keep your back flat as you row the handle toward your ribcage.
Seated Alternating Biceps Curl
Biceps, Forearms
Slow down the descent of each rep to take advantage of Tonal's smooth resistance throughout the curl.
Why this order
The session starts with heavy bilateral barbell work to capitalize on fresh energy for maximum mechanical tension. Transitioning to handle-based rows and isolations allows for a greater range of motion and unilateral focus to fix muscle imbalances. This progression from compound to isolation ensures every fiber of the back and biceps is reached.
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
How should I choose my starting weight?
Tonal will suggest a weight based on your strength score, but for hypertrophy, you should aim for a level where the last 2 reps of every set feel very challenging.
Should I turn on any Weight Modes?
Yes, enabling Eccentric mode on the Biceps Curls and Lat Pulldowns will increase time under tension and accelerate muscle growth.
Can I use the Smart Bar for all movements?
This workout uses both the Bar and Handles to ensure optimal grip and range of motion; follow the on-screen prompts for accessory changes to maximize efficiency.
What if I can't maintain balance on the Bird Dog w/ Row?
Focus on keeping your core tight and eyes on the floor. If needed, keep both knees down until your stability improves while still using the handle.