Push Hypertrophy Workout - 60min Intermediate
This push session maximizes hypertrophy by blending heavy bilateral compounds with targeted isolation work. You will challenge your chest, shoulders, and triceps using Tonal's constant tension to induce significant muscle growth. The workout concludes with a high-rep finisher to drive blood flow and metabolic stress.
This is designed for intermediate lifters who want to build upper body mass and symmetry. It is ideal for athletes looking to improve pressing strength while maintaining a focused hypertrophy aesthetic.
Equipment
Workout Plan
Rest 90s between heavy compound sets, 60s between accessories, and 30-45s during finishers.
Bench Press
Chest, Triceps, Abs
Drive your back into the bench and explode upward, letting Tonal's digital weight provide smooth resistance.
Standing Incline Press
Shoulders, Chest, Triceps
Maintain a slight forward lean and press at a 45-degree angle to target the upper chest.
Single Arm Bench Press
Chest, Triceps, Obliques
Fight the rotation by keeping your core tight while one side of your chest works independently.
Middle Chest Fly
Chest, Shoulders
Imagine hugging a large tree and feel the stretch at the bottom of the movement.
Lateral Raise
Shoulders
Lead with your elbows and keep a slight bend in your arms to maximize medial deltoid recruitment.
Standing Pallof Press
Obliques
Resist the cable's pull and keep the handles directly in front of your sternum throughout the move.
Standing Overhead Press
Shoulders, Triceps
Keep your core braced to prevent your back from arching as you press the handles toward the ceiling.
Skull Crusher
Triceps
Keep your elbows fixed in space and lower the handles toward your temples with a slow, controlled tempo.
Why this order
We start with heavy compounds like Bench Press and Overhead Press to hit the largest muscle groups while you are fresh. We then move into isolation flies and raises to isolate the pectorals and deltoids before finishing with triceps-specific volume and rotational power.
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
How do I choose my starting weight for this workout?
Tonal will suggest a weight based on your previous sets, but for a hypertrophy focus, you should feel like you have about 1 to 2 reps left in the tank at the end of each set.
Should I use any specific Tonal weight modes?
Yes, enable Spotter Mode on the Bench Press so you can safely push yourself, and consider Eccentric Mode for the Chest Fly to increase the time under tension during the negative portion.
Can I swap the seated movements for standing ones?
This workout specifically uses the bench and standing variations to hit different angles; if you swap them, ensure you are still getting the full range of motion that Tonal's cables allow.
How often should I perform this Push session?
For best results, aim to do this workout twice a week with at least 48 hours of rest between sessions to allow for muscle recovery and growth.