Pull Hypertrophy Workout - 60min Intermediate
This high volume session targets every muscle in your back and biceps to maximize hypertrophy. You will start with heavy vertical and horizontal pulls before moving into specific isolation work to ensure total muscle fatigue. It is designed for intermediate athletes looking to build significant upper body strength and size.
Ideal for intermediate lifters or office workers looking to improve posture and build a powerful physique. This routine specifically benefits rock climbers and functional fitness enthusiasts needing strong pulling mechanics.
Equipment
Workout Plan
Rest 90 seconds between heavy compound sets and 60 seconds between isolation movements.
Bent Over Row
Back, Biceps, Abs
Maintain a flat back and pull the handles toward your hips.
Half Kneeling Single Arm Row
Back, Biceps, Obliques
Keep your core braced to resist the cable pull toward the Tonal.
Reverse Fly
Back, Shoulders
Squeeze your shoulder blades together at the top of the movement.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your ribs to isolate the biceps.
Reverse Grip Biceps Curl
Biceps, Forearms
Use an overhand grip to challenge your forearms and brachialis.
Seated Biceps Curl
Biceps, Forearms
The seated position prevents using momentum to swing the weight up.
Pillar Bridge w/ Row
Abs, Back, Shoulders
Keep your hips square to the ground while pulling the handle.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows down toward the floor while keeping your chest tall.
Why this order
The workout starts with large compound movements like the Lat Pulldown to capitalize on your peak energy levels. We transition to unilateral rows to address imbalances and finish with high-rep bicep work to drive blood flow for muscle growth. This sequence ensures the highest intensity is applied to the most demanding lifts first.
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
Which Tonal modes should I use for this?
Enable Eccentric Mode on the Lat Pulldowns and Bicep Curls to maximize the hypertrophy benefits during the lowering phase.
Can I do this without the bench?
Most moves use the floor or standing positions but you can substitute the Seated Bicep Curl for a Standing Bicep Curl if needed.
How often should I do this workout?
For maximum hypertrophy results aim to perform this session twice per week with at least 48 hours of recovery in between.