Upper Body Hypertrophy Workout - 60min Intermediate
This high-volume session utilizes a mix of heavy barbell movements and isolation finishers to maximize muscle growth. You will move through foundational compound lifts before targeting specific muscle groups with smart handle and rope accessories. This workout is designed to increase lean muscle mass and improve overall upper body symmetry.
This is for the intermediate lifter or athlete looking to increase lean muscle mass and upper body strength. It is ideal for those who have mastered basic form and are ready for higher volume and varied rep ranges.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets, 60 seconds between handle accessories, and 45 seconds for the arm finishers.
Barbell Bench Press
Chest, Triceps, Abs
Focus on driving your feet into the floor to stabilize your torso against the digital weight.
Barbell Bent Over Row
Back, Biceps, Abs
Maintain a flat back and pull the bar toward your belly button with control.
Bench Chest Fly
Chest, Shoulders
Keep a slight bend in your elbows and feel the stretch across your chest at the bottom.
Single Arm Bent Over Row
Back, Biceps, Abs
Use the smart handle to engage the weight and keep your shoulders square to the floor.
Lateral Raise
Shoulders
Lead with your elbows and pause for a half-second at the top to maximize tension.
Standing Alternating Push-Pull
Back, Chest, Obliques
Maintain a stable stance and emphasize the rotation through your midsection.
Standing Overhead Press
Shoulders, Triceps
Engage your core to prevent arching your back as the handles move upward.
Seated Lat Pulldown
Back, Biceps
Drive your elbows down toward your hips and squeeze your shoulder blades at the bottom.
Hammer Curl
Biceps, Forearms
Keep your palms facing each other and avoid using momentum to swing the rope.
Overhead Triceps Extension
Triceps
Extend your arms fully toward the ceiling while keeping your elbows tucked close to your ears.
Why this order
We lead with heavy barbell compounds to tax the largest muscle groups while you are fresh and have maximum neural drive. The middle block uses handles for a mix of bilateral and unilateral work to address asymmetries, while the final rope block provides constant tension for an arm burnout.
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 mode should I use for hypertrophy?
For this workout, Tonal's Eccentric mode is highly effective on compound lifts like the Barbell Bench Press to increase time under tension and muscle fiber recruitment.
How do I know if the weight is heavy enough?
Aim for a weight where the last two reps of every set feel very challenging but you can still maintain perfect form; Tonal will automatically adjust your weight if it senses you are moving too fast or slow.
What if I reach failure before the rep count?
Tonal's Spotter mode will automatically reduce the weight if it senses you are struggling or the bar stops moving, allowing you to complete your set safely and effectively.
How often should I perform this specific routine?
This can be performed twice weekly with at least 48 to 72 hours of rest between sessions to allow for optimal muscle recovery and hypertrophy.