Push Hypertrophy Workout - 60min Advanced
This advanced push session utilizes heavy barbell compounds followed by high-volume isolation work to trigger maximum muscle growth. You will challenge your chest, shoulders, and triceps through varying planes of motion and stability demands. This workout is designed for experienced lifters looking to break through hypertrophy plateaus.
This workout is ideal for advanced lifters and athletes who have a solid strength foundation and are looking to add lean muscle mass. It is specifically tailored for those who want a high-volume bodybuilding-style approach on Tonal.
Equipment
Workout Plan
Rest 90-120s between heavy barbell sets, 60s between handle accessories, and 30s during the rope finishers.
Barbell Bench Press
Chest, Triceps, Abs
Use Tonal's Spotter mode so you can safely reach failure on the final heavy rep
Standing Barbell Overhead Press
Shoulders, Triceps
Engage your glutes to maintain a stable base against the digital weight pull
Inline Chest Press
Chest, Triceps, Abs
Focus on a slow 3-second eccentric to maximize time under tension in the stretch
Single Leg Standing Chest Press
Chest, Obliques, Triceps
Maintain a rigid core to keep the cables from pulling you off balance
Lateral Raise
Shoulders
Pause for a split second at the top of the movement to fight the constant cable tension
Middle Chest Fly
Chest, Shoulders
Think about hugging a large tree to maintain the proper arc without bending the elbows
Skull Crusher
Triceps
Lower the handles toward your temples while keeping your elbows tucked and stationary
Upright Row
Shoulders, Biceps
Lead with the elbows and keep the rope close to your body throughout the lift
Seated Cable Crunch
Abs
Exhale and round your spine to bring your elbows toward your thighs for a deep contraction
Overhead Triceps Extension
Triceps
Fully extend the rope at the top to emphasize the long head of the triceps
Why this order
The workout begins with heavy barbell compounds to maximize mechanical tension while your nervous system is fresh. We then move into handle-based exercises to focus on stability and metabolic stress before finishing with high-rep rope work to maximize the pump. Exercises are grouped by accessory to minimize equipment changes and keep your heart rate elevated.
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 digital weight modes should I use?
For the lead barbell movements, use Eccentric mode to overload the lowering phase. For the flys and lateral raises, try Burnout mode to ensure you reach technical failure.
How do I choose my starting weight for this session?
If you are new to these specific movements, let Tonal's initial assessment guide you, then aim for a weight where the last two reps of every set feel extremely difficult but maintain form.
Can I do this workout every day?
No, this is a high-intensity push session. You should allow at least 48-72 hours of recovery for these muscle groups before repeating or doing another upper-body pressing workout.
What if the Single Leg Standing Chest Press is too difficult?
If your balance is the limiting factor rather than your chest strength, move to a split stance with both feet on the floor while maintaining the same handle height.