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Upper Body Hypertrophy Workout - 45min Advanced

This high-intensity upper body session is designed for advanced lifters seeking maximal muscle hypertrophy. By utilizing heavy compound movements followed by high-volume isolation finishers, you will stimulate growth across the chest, back, and arms. Every set is programmed to leverage Tonal's digital resistance for optimal muscle fiber recruitment.

This workout is for advanced athletes and bodybuilders who want a structured, high-volume session to build upper body mass and definition. It is ideal for those who have mastered Tonal's fundamental movements and are ready for increased intensity.

45mDuration
8Exercises
23Total Sets
Chest, BackMuscles

Equipment

Handles

Workout Plan

Rest 90-120s between heavy compound sets, 60-90s between secondary movements, and 30-45s for isolation finishers.

Handles
Superset
Bench Press

Bench Press

Chest, Triceps, Abs

Lower the handles slowly to your chest and use Tonal's Spotter Mode if you struggle on the final reps.

4 x 6
Bent Over Row

Bent Over Row

Back, Biceps, Abs

Maintain a flat back and pull the handles toward your waist, keeping constant tension on the cables.

3 x 10
Handles
Superset

Half Kneeling Vertical Push-Pull

Back, Shoulders, Triceps, Biceps

Coordinate the simultaneous push and pull to engage your entire upper body and core stability.

3 x 10

Bench Chest Fly

Chest, Shoulders

Maintain a slight bend in your elbows and focus on the stretch in your chest at the bottom.

2 x 12
Handles
Superset
Biceps Curl

Biceps Curl

Biceps, Forearms

Pin your elbows to your sides and utilize Tonal's Eccentric mode to overload the lowering phase.

2 x 15
Neutral Lat Pulldown

Neutral Lat Pulldown

Back, Biceps, Abs

Drive your elbows toward your hips and squeeze your shoulder blades at the bottom of the movement.

4 x 8
Handles
Superset
Standing Overhead Press

Standing Overhead Press

Shoulders, Triceps

Keep your core tight and avoid arching your back as you press the digital weight overhead.

3 x 8
Skull Crusher

Skull Crusher

Triceps

Keep your upper arms stationary as you lower the handles toward your forehead for maximum tricep isolation.

2 x 15

Why this order

The workout begins with heavy compounds to exploit maximal mechanical tension when your CNS is freshest. It transitions into moderate-rep secondary movements to increase metabolic stress, concluding with high-rep isolation work to drive blood flow and maximize the hypertrophy 'pump'.

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Frequently Asked Questions

How do I choose the right weight for the 6-rep sets?

Tonal will suggest a weight based on your strength score, but you should aim for a weight that feels like a 9/10 effort by the sixth rep. If it's too easy, manually increase the digital weight.

What if I can't finish the final reps of the isolation movements?

Utilize Tonal's Burnout mode or simply lower the weight mid-set. The goal for the 15-rep sets is to achieve total muscular fatigue.

Can I swap the Bench Press for Standing Chest Press?

While both work the chest, the Bench Press allows for higher loading and better stability, which is superior for the hypertrophy goals of this specific session.

How often should I perform this specific workout?

Because of the high volume and advanced intensity, perform this session twice per week at most, ensuring at least 48 to 72 hours of recovery between sessions.