Upper Body Hypertrophy Workout - 45min Intermediate
You will build significant upper body mass using a combination of heavy barbell work and high volume cable isolations. This session targets all major push and pull muscles to ensure balanced development and improved strength. It is designed for intermediate lifters who want to maximize Tonal's digital resistance for hypertrophy.
This is for intermediate trainees who have mastered basic form and are looking to increase muscle size and definition. It is ideal for former gym-goers who want a structured bodybuilding-style routine at home.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets and 60 seconds between handle and rope accessories to maintain metabolic stress.
Barbell Bench Press
Chest, Triceps, Abs
Drive your shoulder blades into the bench and use Tonal's spotter mode for maximum safety on your final reps.
Barbell Bent Over Row
Back, Biceps, Abs
Maintain a flat back and pull the bar to your belly button while resisting the digital weight's pull on the way down.
Standing Barbell Overhead Press
Shoulders, Triceps
Engage your core to prevent arching your back as you press the bar toward the ceiling.
Standing Chest Press
Chest, Triceps
Step forward to create initial tension on the cables and focus on a powerful squeeze at the center of the movement.
Seated Row
Back, Biceps, Abs
Sit tall on the bench or floor and imagine pulling your elbows past your ribcage to fully engage the lats.
Lateral Raise
Shoulders
Keep a slight bend in your elbows and lead with your knuckles to target the side deltoids without shrugging.
Triceps Extension
Triceps
Keep your upper arms glued to your sides and flare the rope apart at the bottom to maximize the triceps contraction.
Hammer Curl
Biceps, Forearms
Maintain a neutral grip on the rope and use a controlled tempo to keep the weight from snapping back at the bottom.
Why this order
We begin with heavy barbell compounds to recruit the maximum number of muscle fibers while you are fresh. We then transition to handle and rope accessories to isolate specific muscle groups and accumulate the volume necessary for hypertrophy. Exercises are grouped by accessory to keep your heart rate up and reduce time spent adjusting the trainer arms.
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 the right starting weight?
Tonal will suggest a weight based on your initial assessment. For hypertrophy, aim for a weight where the last two reps of every set are challenging but maintain perfect form.
Should I use any of Tonal's dynamic weight modes?
Yes, Eccentric mode is highly effective for this workout. It adds resistance during the lowering phase of the lift, which is a key driver for muscle growth.
Can I perform the Seated Row on the floor or the bench?
You can do either. Using the bench provides a more stable base for heavy pulling, while sitting on the floor may engage your core more actively.
What should I do if the final sets of lateral raises feel too heavy?
If your form starts to break, Tonal's Spotter Mode will automatically reduce the weight so you can finish your reps safely and maintain the required volume.