Chest & Back Hypertrophy Workout - 20min Intermediate
This efficient intermediate session focuses on horizontal push and pull patterns to build a thick chest and wide back. By utilizing handles for both compound and isolation movements, you will maximize muscle fiber recruitment through a full range of motion. It is specifically designed to provide high volume in a short time frame for maximum hypertrophy.
This workout is ideal for intermediate lifters looking for an aesthetic-focused upper body session that fits into a busy schedule. It is also great for athletes needing to balance out the forward-leaning posture often caused by desk work.
Equipment
Workout Plan
Rest 90s after heavy Bench Press sets, 75s after Seated Rows, and 60s between flies and unilateral work.
Bench Press
Chest, Triceps, Abs
Engage Tonal's Spotter mode so you can safely push to failure on the final heavy reps.
Seated Row
Back, Biceps, Abs
Keep your chest tall and pull the handles toward your hips to maximize lat engagement.
Bench Chest Fly
Chest, Shoulders
Use Tonal's eccentric mode to control the negative for 3 seconds on every rep.
Half Kneeling Single Arm Row
Back, Biceps, Obliques
Resist the digital tension's pull to rotate your torso, keeping your shoulders square.
Why this order
The routine begins with heavy compound movements to recruit the most motor units while you are fresh. We follow with isolation work to fully fatigue the chest and finish with a high-rep unilateral row to address muscle imbalances and increase time under tension. This sequence uses a single accessory to eliminate equipment transition time.
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 digital weight should I start with?
Tonal will suggest a starting weight based on your assessment. For hypertrophy, the last two reps of every set should feel very challenging but manageable with good form.
Can I do this workout without a bench?
If you do not have a bench, you can substitute Bench Press with Standing Chest Press and Bench Chest Fly with Middle Chest Fly by adjusting the arm heights.
How often should I perform this specific routine?
For best results in muscle growth, perform this workout twice per week with at least 48 hours of rest between sessions to allow for tissue repair.