Chest & Back Hypertrophy Workout - 20min Intermediate
This high-intensity session prioritizes the two largest muscle groups in your upper body to trigger maximum muscle growth. By alternating between heavy barbell compounds and controlled handle isolations, you will stimulate hypertrophy through both mechanical tension and metabolic stress. It is a perfect routine for intermediate lifters looking to thicken their back and widen their chest.
This is designed for intermediate athletes who want to improve their V-taper and upper body thickness. It is ideal for those with a solid foundation in barbell movements looking for a time-efficient hypertrophy spark.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets to maintain power. Reduce rest to 60 seconds for handle-based isolation moves.
Barbell Bent Over Row
Back, Biceps, Abs
Engage your core and drive your elbows toward the ceiling while squeezing your shoulder blades together.
Barbell Bench Press
Chest, Triceps, Abs
Lower the bar to mid-chest and use Tonal's Spotter Mode to safely reach failure on your final set.
Why this order
We lead with the Barbell Bent Over Row and Bench Press to hit the largest motor units while you are fresh. Using the Barbell for the first two movements minimizes equipment changes before switching to handles for the isolation fly and pulldown. This sequence moves from heavy mechanical tension to high-volume metabolic stress.
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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
Can I use Spotter Mode on the Bench Press?
Absolutely. Tonal's Spotter Mode is perfect for the Barbell Bench Press, allowing you to push toward failure on your hypertrophy sets without needing a human partner.
How do I choose my starting weight for the Rows?
Tonal will suggest a weight based on your digital strength assessment, but feel free to adjust it slightly if you find you cannot maintain perfect form for all 8 reps.
Why are the rep ranges higher for the flyes?
Isolation movements like the Bench Chest Fly are safer and more effective with higher reps and lower weight, focusing on the mind-muscle connection rather than pure power.
How often should I perform this specific session?
For hypertrophy, aim to hit this routine twice a week with at least 48 hours of rest in between to allow for optimal muscle recovery.