Chest Hypertrophy Workout - 45min Advanced
This advanced hypertrophy session utilizes a high volume approach to maximize chest and triceps growth through varied rep ranges. You will start with heavy barbell compounds to tax the central nervous system before moving into mechanical tension based isolation work. This workout is designed to push your limits by utilizing Tonals consistent resistance across every inch of the range of motion.
This workout is for experienced lifters and athletes who want to increase upper body pushing power and aesthetic muscle definition. It is ideal for those preparing for a bodybuilding phase or looking to break through a strength plateau.
Equipment
Workout Plan
Rest 90-120s between heavy barbell sets, 60s between handle accessories, and 45s for the high rep finishers.
Barbell Bench Press
Chest, Triceps, Abs
Drive the barbell up aggressively while keeping your shoulder blades pinned firmly to the bench.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to maximize triceps engagement on the Tonal bar.
Inline Chest Press
Chest, Triceps, Abs
Use the digital weight constant tension to maintain a smooth rhythm without locking out fully.
Bench Chest Fly
Chest, Shoulders
Maintain a slight bend in your elbows and feel the stretch at the bottom before squeezing the handles.
Why this order
We start with barbell compounds to move the most weight while fresh, then transition to handle based movements for better isolation and metabolic stress. The sequence moves from mechanical tension to metabolic fatigue to ensure total muscle fiber recruitment and equipment efficiency.
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
Can I use Spotter Mode for the heavy barbell sets?
Yes, Tonals Spotter Mode is highly recommended for the Barbell Bench Press to help you reach true failure safely.
How do I choose the right starting weight for the high rep isolation moves?
Start with about 60 percent of your typical 10 rep max; the digital weight stays heavy throughout, making high reps significantly more challenging.
Why are there fewer sets on the chest flys?
The flys are used as a stretch based isolation after the main compounds; two high quality sets are sufficient to trigger growth without overtaxing the shoulder joints.