Chest & Back Hypertrophy Workout - 30min Intermediate
This hypertrophy focused session utilizes a classic push pull structure to maximize upper body volume. You will alternate between heavy compound presses and rows to ensure balanced development across the chest and back. The workout finishes with high volume isolation to drive metabolic stress and muscle growth.
This workout is designed for intermediate lifters who want to improve upper body aesthetics and posture. It is ideal for athletes looking to balance a heavy chest focus with a high volume of pulling to maintain shoulder health.
Equipment
Workout Plan
Rest 90 seconds between heavy sets of Bench Press and Seated Rows. Reduce rest to 60 seconds for standing accessories and 45 seconds for the final chest fly finisher.
Bench Press
Chest, Triceps, Abs
Lower the handles slowly to feel the digital weight stretch your chest before driving up explosively.
Seated Row
Back, Biceps, Abs
Maintain a tall posture and resist the urge to lean back as you pull the handles toward your ribcage.
Standing Chest Press
Chest, Triceps
Engage your core to stay upright and avoid letting the Tonal pull your shoulders backward between reps.
Single Arm Bent Over Row
Back, Biceps, Abs
Keep your hips square to the floor and pull the handle to your hip to target the lower lat effectively.
Middle Chest Fly
Chest, Shoulders
Move with a slow and controlled tempo to maintain constant tension on the cables throughout the entire arc.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows down toward your back pockets to fully engage the lats at the bottom of the pull.
Why this order
The workout begins with the heaviest compound movements to take advantage of fresh energy for maximum mechanical tension. We transition from horizontal planes to vertical planes to hit different muscle fibers before finishing with isolation work. This sequence ensures high intensity early on followed by the high volume needed for hypertrophy.
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 do I know if I should increase the weight manually?
Tonal will automatically adjust your weight based on your strength score but if the last two reps of a set feel easy you can increase the weight by 1 to 2 pounds using the on screen controls.
What should I do if the Seated Row feels too light?
Focus on the mind muscle connection by pausing for one second at the peak of the contraction. You can also turn on Eccentric Mode to add extra resistance during the lengthening phase of the movement.
Can I perform this workout more than once a week?
Yes, this routine is effective when performed twice weekly with at least 48 to 72 hours of recovery between sessions to allow for muscle repair and growth.