Upper Body Hypertrophy Workout - 20min Intermediate
You will target every major muscle group in your upper body with this high efficiency hypertrophy session. By focusing on handle-based movements, we maximize time under tension to stimulate muscle growth across your chest, back, and arms. This workout is perfect for intermediate lifters looking to pack on size without a massive time commitment.
This is ideal for intermediate lifters or busy professionals who want a comprehensive upper body stimulus in a short window. It suits athletes looking to improve muscle hypertrophy and postural balance using Tonal's handle accessories.
Equipment
Workout Plan
Rest 90s between compound sets (Bench and Row) and 60s for accessories and finishers.
Bench Press
Chest, Triceps, Abs
Drive your back into the bench and press the handles evenly to engage your chest and triceps.
Seated Row
Back, Biceps, Abs
Sit tall and squeeze your shoulder blades together at the peak of the row to maximize back engagement.
Biceps Curl
Biceps, Forearms
Maintain constant tension by not fully relaxing at the bottom and squeezing hard at the top of the curl.
Half Kneeling Single Arm Overhead Press
Shoulders, Obliques
Keep your core braced and don't let the digital weight pull your shoulder down during the eccentric phase.
Why this order
This workout follows a classic compound-to-isolation progression to maximize mechanical tension while you are fresh. We pair the heavy Bench Press and Seated Row to balance the horizontal push and pull patterns before moving into unilateral shoulder stability and a high-rep biceps finisher for 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 for the Bench Press?
Tonal will suggest a weight based on your initial assessment. For hypertrophy, aim for a weight that feels like a 7 or 8 out of 10 in terms of effort by the final rep.
Can I substitute the Bench Press if I don't want to use the bench?
Yes, you can perform a Standing Chest Press or a Floor Press as an alternative, though the bench allows for a greater range of motion and better chest activation.
How often should I perform this workout?
For best results in muscle growth, aim to perform this session 2 to 3 times per week, ensuring at least one rest day between sessions for muscle recovery.
Should I use any of Tonal's dynamic weight modes?
Eccentric Mode is excellent for the Biceps Curls and Bench Press to increase the stimulus during the lowering phase, which is a key driver for muscle growth.