Pull Hypertrophy Workout - 45min Beginner
This hypertrophy session focuses on developing the back and biceps through a combination of heavy compound movements and high volume isolation. You will build a strong foundation of pulling strength while increasing muscle definition. The workout is specifically structured to utilize Tonal's digital resistance to provide constant tension throughout every rep.
This workout is designed for beginner lifters or fitness enthusiasts looking to improve their upper body aesthetics and pulling strength. It is ideal for those who want a structured introduction to hypertrophy training.
Equipment
Workout Plan
Rest 90s between compound movements like rows and pulldowns, and 60s between isolation movements and biceps curls.
Seated Row
Back, Biceps, Abs
Squeeze your shoulder blades together as you pull the handles toward your ribcage.
Bird Dog w/ Row
Obliques, Back, Abs
Keep your hips square to the bench while Tonal's digital weight challenges your balance.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides and don't let the weight pull your arms down too quickly.
Seated Alternating Biceps Curl
Biceps, Forearms
Sit tall on the bench and alternate arms to maximize time under tension for each arm.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows down toward the floor and pause at the bottom of the movement.
Straight Arm Pulldown
Back, Shoulders
Maintain a slight bend in your elbows and focus on pulling the handles with your lats.
Hammer Curl
Biceps, Forearms
Use a neutral grip on the rope to target the brachialis and forearm muscles.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead while flaring your elbows out to engage the rear delts.
Why this order
The workout begins with heavy horizontal and vertical pulls to recruit the most muscle fibers while you are fresh. We then move into higher rep isolation work to drive blood flow and metabolic stress into the lats and biceps. Exercises are grouped by accessory to minimize transitions and keep the intensity high.
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
Should I use any of Tonal's Dynamic Weight Modes?
Yes, use Eccentric mode on the Seated Row and Biceps Curls to increase the challenge during the lowering phase for better muscle growth.
How do I know if the weight is too heavy?
If you cannot complete the reps with a full range of motion or if Tonal's Spotter mode has to intervene on every rep, lower the weight by 5 to 10 percent.
Can I do this workout if I am still sore from a previous session?
If the soreness is mild it is usually fine to proceed, but if your movement is restricted consider a recovery session or using the recovery weight toggle.