Pull Hypertrophy Workout - 45min Intermediate
This pull session focuses on maximal muscle fiber recruitment for your back and biceps. By combining heavy barbell compounds with high-volume handle accessories, you will maximize metabolic stress and mechanical tension. This routine is designed for intermediate lifters who want to add serious width and thickness to their posterior chain.
Intermediate lifters looking to transition from general fitness to specific hypertrophy goals. It is ideal for athletes who want a structured back and biceps day to complement a split routine.
Equipment
Workout Plan
Rest 90-120s between heavy barbell rows, 60-75s between handle movements, and 45s for isolation curls.
Barbell Bent Over Row
Back, Biceps, Abs
Pull the bar toward your belly button and squeeze your shoulder blades together at the top.
Barbell Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides to ensure the digital weight targets your biceps.
Single Arm Bent Over Row
Back, Biceps, Abs
Keep your hips square to the floor and use your free hand for balance on the Tonal arm.
Seated Biceps Curl
Biceps, Forearms
Use the bench for stability and fully extend your arms at the bottom of each rep.
Bird Dog w/ Row
Obliques, Back, Abs
Engage your core to resist the cable's pull as you row toward your hip.
Seated Lat Pulldown
Back, Biceps
Lean back slightly and pull the handles toward your collarbone while keeping your chest up.
X-Pulldown
Back, Biceps, Abs
Cross the cables and drive your elbows down to feel a deep contraction in your mid-back.
Straight Arm Pulldown
Back, Shoulders
Keep a slight bend in your elbows and focus on pulling through your lats, not your triceps.
Why this order
We start with heavy barbell rows to prioritize compound strength while the central nervous system is fresh. We then transition to handle-based movements for a greater range of motion and unilateral work to fix imbalances. The workout finishes with high-rep isolation to drive blood flow and maximize the hypertrophy pump.
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 choose my starting weight for the barbell row?
Tonal will suggest a weight based on your digital strength profile, but for hypertrophy, ensure you can complete 8 reps with 1-2 reps left in the tank.
What if the Bird Dog w/ Row feels too unstable?
Focus on engaging your core and keep the digital weight slightly lower until you master the balance; Tonal's spotter mode will help if you struggle with the row.
Can I use different modes like Eccentric or Chains?
Yes, adding Tonal's Eccentric mode to the Seated Biceps Curls is a great way to increase time under tension for better muscle growth.