Back Hypertrophy Workout - 60min Intermediate
This high-volume session targets the entire posterior chain and biceps to maximize muscle growth. By combining heavy barbell compounds with refined handle isolations, you ensure every muscle fiber is recruited. This workout is designed to create a thick, wide back while providing the arm volume necessary for a serious pump.
Intermediate lifters who want to prioritize upper body pulling strength and aesthetics. This is ideal for athletes looking to improve their posture or bodybuilders focusing on back width and arm thickness.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets, 60-75 seconds for handle accessories, and 45 seconds during the final bicep and core finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Maintain a flat back and drive the bar toward your belly button with an explosive pull.
Barbell Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides and resist the digital weight's pull on the way down.
Barbell Seated Lat Pulldown
Back, Biceps
Drive your elbows straight down toward your pockets while keeping your chest tall.
Seated Row
Back, Biceps, Abs
Squeeze your shoulder blades together at the peak and control the cable return for 2 seconds.
Standing Single Arm Row
Back, Biceps, Obliques
Avoid rotating your hips and pull the handle back while staying squared to the Tonal.
Reverse Fly
Back, Shoulders
Focus on lead with your elbows to isolate the rear deltoids and upper back.
Alternating Biceps Curl
Biceps, Forearms
Fully extend your arms at the bottom of each rep to maximize the stretch on the biceps.
Reverse Grip Biceps Curl
Biceps, Forearms
Use an overhand grip to target the brachialis and improve your grip strength on the cables.
Pullover Crunch
Abs, Back
Engage your lats as you bring the handles overhead before initiating the crunch.
Why this order
The workout begins with heavy barbell compound movements to leverage maximum mechanical tension while energy levels are high. It then transitions into handle-based unilateral and isolation work to address imbalances and maximize metabolic stress for hypertrophy. We finish with high-rep bicep and lat-focused core work to ensure total muscular exhaustion.
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
What if the Barbell Bent Over Row feels too heavy for my lower back?
Ensure you are engaging your core. You can also use Tonal's 'Spotter Mode' which will automatically reduce the digital weight if it senses your form is breaking or your pace is slowing.
How do I choose the right starting weight for the isolation moves?
Tonal will suggest a weight based on your previous lifts. For hypertrophy, choose a weight where the last two reps of every set are challenging but doable with perfect form.
Can I do this workout more than once a week?
Since this is a high-volume hypertrophy session, allow at least 48 to 72 hours of recovery before hitting the same muscle groups again to facilitate muscle repair.