Push Hypertrophy Workout - 30min Intermediate
This push session maximizes muscle fiber recruitment by prioritizing heavy barbell compounds before transitioning into high volume handle work. You will target the chest, shoulders, and triceps using Tonal's constant tension to drive significant hypertrophy. It is designed for intermediate lifters ready to increase their pressing volume and intensity.
Ideal for athletes or lifters looking to improve their upper body aesthetics and pressing power. It specifically benefits those training for sports requiring explosive upper body strength or anyone following a structured push-pull-legs split.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets, 60 seconds for handle accessories, and 45 seconds for the final burner.
Barbell Bench Press
Chest, Triceps, Abs
Engage Tonal's Spotter mode so you can safely push to failure on the final heavy rep.
Standing Barbell Overhead Press
Shoulders, Triceps
Keep your core braced against the digital weight to prevent arching your lower back as you press.
Standing Incline Press
Shoulders, Chest, Triceps
Control the eccentric phase for 2 seconds to maximize time under tension on the upper chest.
Lateral Raise
Shoulders
Maintain a constant path of motion and avoid using momentum as the cables pull you down.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Explode through the digital resistance and pivot your back foot for maximum power and core engagement.
Skull Crusher
Triceps
Keep your elbows stationary and let the smart handles move toward your temples while maintaining tension.
Why this order
We lead with barbell movements to move the most weight while fresh then transition to handles for greater range of motion and isolation. The sequence flows from horizontal pressing to vertical pressing, finishing with localized tricep and shoulder fatigue to maximize 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 if this is my first time?
Tonal will suggest a starting weight based on your digital strength assessment, but feel free to lower it slightly during the first set to master the barbell balance.
Can I use the bar for the Skull Crushers instead?
Yes, but the handles are programmed here to allow for a more natural wrist path and increased range of motion to better target the long head of the triceps.
Is it okay to use Eccentric Mode on the Bench Press?
Absolutely; adding Eccentric Mode to your heavy sets is a great way to accelerate hypertrophy by overloading the lowering phase of the lift.