Chest & Back Hypertrophy Workout - 30min Beginner
This beginner-friendly hypertrophy session focuses on the two largest muscle groups in your upper body to maximize muscle growth. By pairing horizontal and vertical push-pull movements, you ensure a balanced physique and improved posture. You will utilize both the straight bar for heavy compounds and handles for focused isolation work.
Perfect for new lifters or those returning to training who want to build a foundational V-taper and chest thickness. It is ideal for busy individuals looking for a high-volume upper body pump in a short timeframe.
Equipment
Workout Plan
Rest 90s between the barbell compound sets to recover strength, and 60s between handle-based exercises to keep the heart rate elevated.
Barbell Bench Press
Chest, Triceps, Abs
Squeeze your shoulder blades into the bench and use Tonal's spotter mode for confidence on the last rep.
Barbell Seated Lat Pulldown
Back, Biceps
Focus on pulling the bar toward your upper chest while keeping your torso upright and core engaged.
Seated Row
Back, Biceps, Abs
Pull the handles toward your hips and pause for a second to feel the squeeze in your mid-back.
Inline Chest Press
Chest, Triceps, Abs
Keep your elbows slightly below your shoulders to protect the joint while pressing the handles forward.
Why this order
The workout begins with heavy barbell movements to capitalize on early-session energy for maximum mechanical tension. We then transition to handle-based exercises which allow for a greater range of motion and specific isolation to finish off the muscle fibers.
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 do I know if I'm using the right weight for hypertrophy?
Tonal will suggest a starting weight based on your initial assessment. For hypertrophy, aim for a weight where the last two reps of every set feel challenging but your form remains perfect.
What should I do if the barbell feels awkward for the bench press?
Ensure your bench is centered with the Tonal. If it still feels off, you can substitute for the handle-based Bench Press, which allows for more natural wrist and shoulder positioning.
How often should I do this workout?
Your muscles need time to recover and grow. Aim to perform this Chest and Back session 1-2 times per week, leaving at least 48 hours between sessions for optimal recovery.