Full Body Hypertrophy Workout - 20min Beginner
This efficient full body routine maximizes muscle growth by utilizing core compound movements. You will target every major muscle group from your glutes to your shoulders using Tonal's consistent resistance. This session builds a solid foundation for your hypertrophy journey with simple and effective patterns.
This workout is designed for beginner lifters or busy professionals who want a comprehensive full body stimulus in a short window. It is ideal for those looking to build lean muscle mass with safe and stable handle-based movements.
Equipment
Workout Plan
Rest 90 seconds after deadlifts to recover power. Rest 60 seconds between upper body sets to maintain intensity.
Neutral Grip Deadlift
Hamstrings, Glutes, Abs
Drive through your heels and keep your chest up as you lift the digital weight from the floor.
Bench Press
Chest, Triceps, Abs
Control the descent to your chest and use Tonal's spotter mode if you struggle on the final reps.
Seated Row
Back, Biceps, Abs
Squeeze your shoulder blades together at the end of the pull to maximize back engagement.
Standing Overhead Press
Shoulders, Triceps
Keep your core braced against the handle tension to stay stable as you press overhead.
Why this order
The workout begins with the Neutral Grip Deadlift to engage the largest muscle groups while your energy levels are highest. We then transition into horizontal push and pull movements to ensure balanced development across the chest and back. Finishing with high-rep overhead presses ensures total shoulder fatigue to stimulate 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
What weight should I start with for these movements?
Tonal will automatically suggest a starting weight based on your assessment, but you should adjust the digital weight manually if you cannot complete the reps with good form.
How often should I perform this full body routine?
For optimal hypertrophy, aim to perform this workout 3 times per week with at least one full day of rest between sessions to allow for muscle repair.
What if I don't have the bench for the bench press?
You can perform the Standing Chest Press as a substitute, but using the bench allows for a more stable base and greater focus on the chest and triceps.