Pull Hypertrophy Workout - 45min Advanced
This advanced hypertrophy session prioritizes high-tension back compounds followed by focused bicep isolation to maximize muscle thickness and peak. By leveraging Tonal digital weight, you will maintain constant resistance through every degree of the pull. This workout is designed for experienced lifters looking to break through plateaus in upper body size and strength.
Ideal for advanced athletes and bodybuilders who want to increase back width and bicep volume using precision digital resistance.
Equipment
Workout Plan
Rest 90-120s between heavy barbell sets, 60-75s between accessory movements, and 30-45s during high-rep isolation finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Brace your core to counteract the digital weight's tendency to pull you forward during the eccentric.
Barbell Biceps Curl
Biceps, Forearms
Turn on Eccentric Mode to add extra resistance as you lower the bar for maximal hypertrophy.
Single Arm Bent Over Row
Back, Biceps, Abs
Focus on the out and back path of the cable to fully stretch and then contract the lat.
Lying Biceps Curl
Biceps, Forearms
Position yourself so the cables are pulling from a low angle to maximize tension at the top of the curl.
Seated Lat Pulldown
Back, Biceps
Keep your chest tall and avoid leaning back; let the smart handles guide your path.
Straight Arm Pulldown
Back, Shoulders
Stand back far enough so there is tension on the cables even when your arms are fully overhead.
Hammer Curl
Biceps, Forearms
Maintain a neutral grip on the rope and squeeze at the top of the movement where Tonal weight is most stable.
Standing Face Pull
Back, Shoulders
Pull the rope apart as you bring it to your face to engage the small stabilizers of the upper back.
Why this order
We start with heavy barbell compounds to tax the largest muscle groups while you have the most energy, then transition into handle-based unilateral and stability work. The session concludes with high-volume rope work to fully exhaust the biceps and rear delts, utilizing accessory grouping to minimize transition time.
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 much weight should I select for the Barbell Bent Over Row?
Since Tonal tracks your history, start with the suggested weight and utilize Spotter Mode to ensure you can reach the full range of motion on your final reps.
Can I swap the Straight Bar for Handles?
While handles allow for a neutral grip, the Straight Bar enables higher total load for the primary compound movements, which is essential for this hypertrophy protocol.
Why are the rep ranges so different across exercises?
We use lower reps on compounds to build strength-based volume and higher reps on isolations to maximize metabolic stress and the muscle pump.
How often should I perform this Pull session?
For optimal hypertrophy, perform this workout once or twice a week, ensuring at least 48 hours of recovery between sessions involving the same muscle groups.