Push Hypertrophy Workout - 20min Intermediate
Target your chest, shoulders, and triceps with this efficient hypertrophy-focused session. You will leverage Tonal's digital weight to maintain high intensity across both heavy barbell compounds and focused isolation work. This routine is designed to maximize muscle fiber recruitment in just twenty minutes.
Ideal for intermediate lifters or athletes like swimmers and volleyball players who need explosive pressing power and defined shoulder stability.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets to recover power, and 60 seconds between accessory and isolation movements.
Barbell Bench Press
Chest, Triceps, Abs
Engage Tonal's Spotter mode so you can safely push to failure on your final heavy set.
Standing Barbell Overhead Press
Shoulders, Triceps
Keep your core tight and use the digital weight to maintain a steady tempo without arching your back.
Single Arm Bench Press
Chest, Triceps, Obliques
Focus on stabilizing your torso against the off-center pull of the cable to engage your core and chest.
Triceps Extension
Triceps
Flare the rope at the bottom of the movement to maximize the peak contraction in your triceps.
Why this order
We lead with heavy barbell compounds to maximize mechanical tension while your energy is highest. The transition from the bar to handles allows for unilateral stability work to fix muscle imbalances, followed by a high-rep rope finisher to drive metabolic stress.
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?
Tonal will suggest a weight based on your initial assessment, but for hypertrophy, ensure the last two reps of every set feel challenging.
Can I use the handles for the first two moves?
You can, but using the StraightBar for the lead compounds allows you to move more total load and better simulate traditional barbell training.
Why are the reps higher on the final exercise?
The goal is metabolic stress and a pump, which is a key driver for muscle growth once the heavy strength work is done.