Back Hypertrophy Workout - 20min Intermediate
You will target your lats, rhomboids, and biceps in this efficient, high-volume session. By prioritizing heavy barbell compounds before finishing with high-rep rope work, you maximize muscle fiber recruitment and metabolic stress. It is a perfect choice for intermediate lifters looking to build a thicker, wider back.
This is ideal for intermediate lifters who want a focused hypertrophy session to improve their pull strength and upper body aesthetics. It is a great fit for athletes in sports like climbing or rowing that require significant posterior chain development.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell rows and 60 seconds for the remaining accessory and isolation movements.
Barbell Bent Over Row
Back, Biceps, Abs
Engage Tonal's Bar Control to safely start and stop your heavy sets while maintaining a flat back.
Barbell Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your ribs to isolate the biceps against Tonal's constant cable tension.
Barbell Seated Lat Pulldown
Back, Biceps
Drive your elbows toward your hips and squeeze your shoulder blades together at the bottom of the movement.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead and flare your elbows out to target the rear delts and upper back.
Why this order
This workout uses a compound-to-isolation approach, starting with the heaviest multi-joint lift to utilize Tonal's maximum digital resistance while you are fresh. We group all barbell exercises together to minimize accessory changes, finishing with a high-rep rope movement to maximize the metabolic pump.
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 use for the Barbell Bent Over Row?
Since Tonal uses digital weight, start with a weight where you can maintain a flat back for all 8 reps. Tonal will automatically adjust based on your strength score, but feel free to use the weight dial if the initial sets feel too light for a hypertrophy goal.
Can I use Eccentric Mode for this workout?
Yes, Eccentric Mode is excellent for the Barbell Biceps Curl and Lat Pulldown to increase time under tension, which is a key driver for muscle growth.
How often should I perform this back-focused session?
For optimal hypertrophy, aim to hit this workout 1-2 times per week, ensuring at least 48 hours of recovery between sessions targeting the same muscle groups.
How do I set up for the Barbell Seated Lat Pulldown?
Sit on your Tonal bench or the floor directly under the arms. Ensure the barbell is at a height where you can reach full extension at the top while maintaining tension on the cables.