Upper Body Hypertrophy Workout - 60min Intermediate
This comprehensive hypertrophy session targets every major muscle group in the upper body using a mix of heavy compounds and high-volume isolations. You will utilize Tonal's constant digital tension to stimulate maximum muscle fiber recruitment and metabolic stress. This workout is designed to build a powerful chest, a wide back, and defined arms through a balanced push-pull methodology.
Intermediate lifters or aesthetics-focused athletes looking to add significant muscle volume to their frame. It is ideal for those who have mastered basic form and want to leverage Tonal's digital weight for growth.
Equipment
Workout Plan
Rest 90 seconds between heavy compound sets (Bench, Rows, Presses) and 60 seconds between isolation sets.
Bench Press
Chest, Triceps, Abs
Lower the handles slowly to your chest to maximize Tonal's digital eccentric resistance.
Seated Row
Back, Biceps, Abs
Keep your chest tall and squeeze your shoulder blades together at the end of each pull.
Bench Chest Fly
Chest, Shoulders
Keep a soft bend in your elbows and focus on the deep stretch across your chest.
Lateral Raise
Shoulders
Raise the handles to shoulder height with a slow, controlled tempo to eliminate momentum.
Half Kneeling Single Arm Row
Back, Biceps, Obliques
Drive your elbow back while resisting the cable's attempt to rotate your torso.
Biceps Curl
Biceps, Forearms
Keep your elbows glued to your ribcage and avoid swinging your upper body.
Standing Decline Chest Press
Chest, Triceps
Lean forward slightly and press toward the floor to target the lower fibers of the chest.
Standing Overhead Press
Shoulders, Triceps
Brace your core to prevent the cables from pulling you backward as you press overhead.
Neutral Lat Pulldown
Back, Biceps, Abs
Think about driving your elbows toward your pockets to fully engage your lats.
Skull Crusher
Triceps
Hinge only at the elbows and keep your upper arms vertical throughout the movement.
Why this order
The workout begins with heavy horizontal compound movements to recruit the maximum amount of muscle tissue while you are fresh. We then move into vertical planes and specific isolation exercises to create metabolic stress and target smaller muscle groups like the delts and arms. All movements utilize handles to minimize equipment changes and keep the heart rate elevated for a true 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
Should I use any of Tonal's dynamic weight modes?
Yes, for the Bench Press and Seated Row, enabling Eccentric Mode will significantly enhance muscle growth by adding weight during the lowering phase.
What should I do if the 15-rep sets feel too easy?
Focus on the 'Time Under Tension' metric on your Tonal screen; slow down your reps to at least a 3-second negative to increase the difficulty without just adding pounds.
Is it safe to do this workout every day?
Because of the high volume and intensity, you should allow at least 48 hours of recovery before repeating this upper body session to let your muscles repair.