Back Hypertrophy Workout - 60min Intermediate
This high-volume hypertrophy session focuses on building a thick, wide back and peaked biceps through a mix of heavy barbell work and targeted cable isolations. You will utilize various grip widths and angles to ensure every muscle fiber in the posterior chain is stimulated. This workout is specifically designed to maximize time under tension using Tonal's constant digital resistance.
Ideal for intermediate lifters or athletes looking to improve their pulling strength and aesthetic muscle definition in the upper body. It is particularly effective for those wanting to correct posture through dedicated posterior chain volume.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets to maintain power, and 60 seconds between handle and rope isolation exercises to maximize metabolic stress.
Barbell Bent Over Row
Back, Biceps, Abs
Drive your elbows toward the ceiling while maintaining a flat back to maximize lat engagement.
Barbell Pullover
Shoulders, Back
Control the eccentric descent of the bar to feel a deep stretch in your lats before pulling back over your chest.
Barbell Biceps Curl
Biceps, Forearms
Squeeze the smart bar at the top and avoid using momentum to swing the digital weight.
Single Arm Bent Over Row
Back, Biceps, Abs
Use your non-working hand on the bench for stability and pull the handle toward your hip.
Seated Alternating Biceps Curl
Biceps, Forearms
Sit tall on the bench and rotate your palms up as you curl to fully peak the biceps.
Neutral Lat Pulldown
Back, Biceps, Abs
Pull the handles down to your collarbone while keeping your chest tall and shoulders depressed.
Hammer Curl
Biceps, Forearms
Keep your palms facing each other and use Tonal's digital tension to resist the weight on the way down.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead, flaring your elbows out to target the rear deltoids and upper back.
Why this order
We start with heavy barbell compounds to tax the largest muscle groups while you are fresh. The workout transitions into unilateral handle work to address muscular imbalances, finishing with rope-based isolations for high-rep metabolic fatigue. Grouping by accessory minimizes time spent adjusting the Tonal arms.
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
How should I choose my starting weight for the barbell rows?
Tonal will suggest a weight based on your digital strength assessment, but for hypertrophy, ensure you reach near-failure by the final rep of each set.
Can I use the Smart Bar for the entire workout?
This program specifically utilizes handles and the rope to allow for better range of motion and unilateral work, which is key for intermediate muscle growth and symmetry.
What if the Seated Lat Pulldown feels too light?
Tonal's digital weight feels heavier than traditional plates; focus on a slow 3-second negative (eccentric) to increase intensity without needing to manually increase the digital weight.