Upper Body Hypertrophy Workout - 45min Advanced
This advanced upper body session leverages Tonal's dynamic resistance to maximize muscle hypertrophy across every major muscle group. You will start with heavy barbell compounds to tax the central nervous system before moving into targeted isolation work to drive blood flow and volume. By combining heavy loads with high-repetition finishers you ensure no fiber is left unstimulated.
This workout is designed for experienced lifters and athletes who have mastered basic movement patterns and want to prioritize muscle growth. It is ideal for those looking to improve their physique while maintaining functional upper body strength.
Equipment
Workout Plan
Rest 90-120s between heavy barbell sets, 60-75s between accessory moves, and 45s for high-rep finishers.
Barbell Bench Press
Chest, Triceps, Abs
Engage Tonal's spotter mode and drive through the mid-foot as you press the bar.
Barbell Bent Over Row
Back, Biceps, Abs
Keep your torso rigid and pull the bar toward your belly button with a 2-second squeeze.
Standing Barbell Overhead Press
Shoulders, Triceps
Brace your core to prevent arching and drive the bar vertically toward the ceiling.
Bench Chest Fly
Chest, Shoulders
Maintain a slight bend in the elbows and feel the stretch across your chest at the bottom.
Biceps Curl
Biceps, Forearms
Pin your elbows to your sides and control the digital weight's eccentric return.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows toward your pockets to engage the lats without leaning back.
Triceps Extension
Triceps
Separate the rope at the bottom of the movement to maximize the triceps peak contraction.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead while pulling the ends apart to target the rear delts.
Why this order
The workout follows a traditional compound-to-isolation progression beginning with the most taxing barbell movements while you are fresh. We grouped exercises by accessory starting with the Barbell then moving to Handles and finishing with the Rope to minimize setup transitions. This structure allows for high-intensity strength work followed by high-volume hypertrophy work.
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
Should I use Burnout or Eccentric mode for the barbell lifts?
For the primary compounds, Eccentric mode is excellent for hypertrophy, but ensure you have the Spotter enabled for safety during the Bench Press.
Why are the rep ranges so different across the exercises?
The lower reps on compounds build a strength base, while the higher reps on isolations create the metabolic stress necessary for optimal hypertrophy.
What should I do if the transition between the bar and handles feels rushed?
Tonal allows you to pause the workout; take an extra 30 seconds to adjust the arms and switch accessories to maintain proper form.
Can I do this workout every day?
No, this is a high-volume session. Allow at least 48 hours for upper body recovery before repeating to prevent overtraining.