Chest & Back Hypertrophy Workout - 20min Advanced
This high-intensity session targets your primary pushing and pulling muscles through a combination of heavy barbell compounds and high-volume handle work. By alternating between chest and back movements, you maximize metabolic stress while allowing specific muscle groups recovery time between sets. This is a foundational hypertrophy program designed for significant upper body growth.
This workout is designed for advanced lifters and athletes who want to build a dense, powerful upper body. It is ideal for those with limited time who need a high-efficiency session that does not compromise on intensity.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets and 60 seconds between handle-based accessory movements.
Barbell Bench Press
Chest, Triceps, Abs
Engage Tonal's Spotter mode so you can push to true failure on every heavy set.
Barbell Bent Over Row
Back, Biceps, Abs
Maintain a flat back and pull the bar toward your belly button with explosive intent.
Middle Chest Fly
Chest, Shoulders
Control the eccentric phase and feel the stretch across your chest before squeezing the handles together.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows toward your hips and squeeze your shoulder blades at the bottom.
Why this order
The workout begins with heavy barbell compound movements to recruit the maximum number of motor units while you are fresh. It then transitions into handle-based movements that allow for a greater range of motion and isolation to drive blood flow and sarcoplasmic hypertrophy in the target tissues. This compound-to-isolation sequence ensures you hit the heaviest loads before finishing with high-repetition burnout sets.
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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 movements?
Tonal will suggest a weight based on your initial strength assessment, but for this hypertrophy goal, ensure the final two reps of every set are challenging while maintaining perfect form.
Should I use any of Tonal's dynamic weight modes?
Yes, using Eccentric mode on the Middle Chest Fly can help maximize muscle fiber damage for better growth during the isolation phase.
Can I perform this workout if I don't have the Tonal bench?
The Barbell Bench Press requires the bench for safety and proper range of motion; however, if unavailable, you can substitute it with a standing chest press variation, though loading will be limited.
How often should I incorporate this chest and back split?
For optimal hypertrophy, aim to perform this session twice a week with at least 48 hours of rest between sessions to allow for muscle repair.