Back Hypertrophy Workout - 20min Advanced
This advanced hypertrophy session focuses on maximizing back width and thickness through high intensity barbell movements. You will target the large muscles of the posterior chain and finish with direct arm work to ensure complete upper body development. It is designed for experienced lifters who want to push their volume limits on Tonal.
This workout is for advanced athletes and bodybuilders who want a concentrated pull session that prioritizes heavy compound movements and high volume. It is ideal for those looking to improve their rowing strength and bicep peak.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell rows and pulldowns, 60 seconds for curls, and 45 seconds before the final finisher sets.
Barbell Bent Over Row
Back, Biceps, Abs
Keep your back flat and drive the barbell toward your belly button using your elbows.
Barbell Biceps Curl
Biceps, Forearms
Squeeze the bar hard and maintain a controlled eccentric phase to maximize time under tension.
Barbell Seated Lat Pulldown
Back, Biceps
Pull the bar to your upper chest while keeping your shoulders depressed and away from your ears.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead and emphasize the squeeze in your rear delts and upper back.
Why this order
We lead with the barbell row to prioritize heavy loading while your central nervous system is fresh. We transition to the pulldown for vertical volume and use the barbell for the curls to keep the accessory setup efficient. The session concludes with high-rep face pulls to ensure shoulder health and peak rear delt activation.
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 should I start with for the rows?
Choose a weight that is about 75 percent of your maximum effort for the first set, allowing Tonal to adjust as you progress through the four sets.
Can I substitute the barbell movements?
You can use handles for rows and pulldowns if needed, but the barbell is preferred here for maximum stability and heavy loading.
How often should I perform this workout?
Perform this session once or twice a week, ensuring at least 48 hours of recovery between back-intensive days for optimal muscle growth.