Upper Body Hypertrophy Workout - 60min Intermediate
Build significant upper body mass with this high-volume hypertrophy session. You will utilize the barbell for heavy compound lifts before switching to handles for targeted isolation work. This approach ensures maximum muscle fiber recruitment and a balanced physique.
This workout is for intermediate lifters looking to increase muscle size and upper body strength. It is particularly effective for those who want to improve their bench press and overhead pressing power while building arm and shoulder definition.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell compound sets and 60 seconds for handle-based accessories.
Barbell Bench Press
Chest, Triceps, Abs
Lower the bar slowly to the chest to maximize Tonal's eccentric loading on every rep.
Barbell Bent Over Row
Back, Biceps, Abs
Drive your elbows toward the ceiling and squeeze your shoulder blades at the top of the pull.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to shift the focus from the chest to the triceps.
Standing Barbell Overhead Press
Shoulders, Triceps
Engage your core to prevent arching your back against the digital weight resistance.
Middle Chest Fly
Chest, Shoulders
Maintain a slight bend in your elbows and hug a large imaginary tree to isolate the pectorals.
Lateral Raise
Shoulders
Lead with your elbows and pause briefly at the top to fight the cable's downward tension.
Biceps Curl
Biceps, Forearms
Pin your elbows to your sides and avoid using momentum to swing the smart handles up.
Reverse Grip Triceps Extension
Triceps, Forearms
Fully extend your arms at the bottom to feel the triceps contract against the digital resistance.
Lying Face Curl
Biceps, Forearms
Pull the handles toward your forehead with elbows high to finish the workout with a rear delt burn.
Neutral Lat Pulldown
Back, Biceps, Abs
Pull the handles down toward your shoulders while keeping your chest tall and proud.
Why this order
The workout begins with heavy barbell compounds to target the largest muscle groups while energy levels are highest. We group all barbell movements together to minimize equipment transitions before moving into higher-rep handle isolations. This sequence follows a classic compound-to-isolation progression to maximize the hypertrophy stimulus.
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 if the barbell weight feels too heavy during the bench press?
Tonal's Spotter mode is active by default; if it senses your bar speed slowing significantly, it will automatically reduce the digital weight so you can finish your set safely.
Why is the rep range higher for the lateral raises and face curls?
These exercises target smaller muscle groups that respond better to higher volume and metabolic stress, which is a key driver for hypertrophy in the shoulders and arms.
Can I perform this workout every day?
Because this is a high-volume session, you should allow at least 48 hours of rest for your upper body before repeating it to ensure proper muscle recovery and growth.