Push Hypertrophy Workout - 30min Advanced
This high-density push session targets your chest, shoulders, and triceps with a focus on maximum muscle growth. You will start with heavy barbell compounds before transitioning to handle-based isolation and high-rep rope finishers. This advanced protocol uses varied rep ranges to optimize both mechanical tension and metabolic stress.
This session is designed for advanced lifters and athletes who want to prioritize upper body hypertrophy and strength. It is ideal for those who have mastered Tonal's digital weight and are looking for a professional-grade push day.
Equipment
Workout Plan
Rest 90-120s between heavy barbell sets, 60-75s between handle accessories, and 45s during triceps finishers.
Barbell Bench Press
Chest, Triceps, Abs
Focus on driving the barbell up evenly to keep Tonal's digital weight balanced across the bar.
Standing Barbell Overhead Press
Shoulders, Triceps
Maintain a rigid core to resist the downward pull of the cables as you press overhead.
Inline Chest Press
Chest, Triceps, Abs
Slow down the negative phase to let Tonal's constant tension maximize upper chest fiber recruitment.
Lateral Raise
Shoulders
Lead with your elbows and pause at the top of the movement for maximum lateral delt activation.
Triceps Extension
Triceps
Pin your elbows to your ribs and use Tonal's Eccentric Mode to increase resistance on the way up.
Overhead Triceps Extension
Triceps
Keep your elbows tucked near your ears and fully extend the rope at the top of each rep.
Why this order
The workout begins with heavy barbell movements to leverage Tonal's high-output resistance while your nervous system is fresh. Exercises are grouped by accessory to minimize equipment changes, moving from stable barbell presses to high-volume handle and rope isolations that maximize the 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
Which Tonal weight modes should I use for the barbell sets?
For the Barbell Bench Press, engage Spotter Mode to ensure safety during your heavy sets of six, allowing you to push toward failure without risk.
Can I substitute the barbell movements with handles?
While you can swap them, the barbell allows for higher total resistance which is key for the strength-based portion of this hypertrophy protocol.
What should I do if the final triceps finisher feels too light?
Increase the intensity by turning on Burnout Mode, which will keep the weight high until you fatigue and then automatically drop it to help you finish the set.
How often should I program this specific push workout?
Because of the high intensity and advanced movements, perform this session twice per week with at least 48 hours of rest between push-focused days.