Pull Hypertrophy Workout - 60min Advanced
This advanced pull session focuses on maximal hypertrophy by utilizing heavy barbell compounds followed by high-volume isolation. You will leverage Tonal's dynamic weight modes to challenge your back and biceps through multiple planes of motion. This workout is designed for those looking to add serious thickness and detail to their posterior chain.
This program is ideal for experienced lifters or bodybuilders who have mastered basic pulling mechanics and want to optimize muscle growth. It is perfect for athletes who need a strong back for posture or sport-specific pulling strength.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60-90s between accessories, and 45s for isolation finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Engage Tonal's Chains mode to increase resistance as you pull the bar toward your navel.
Barbell Biceps Curl
Biceps, Forearms
Use Eccentric mode to emphasize the lowering phase for maximum muscle fiber recruitment.
Barbell Seated Lat Pulldown
Back, Biceps
Drive your elbows down and back while keeping your chest tall against the bench.
Single Arm Bent Over Row
Back, Biceps, Abs
Maintain a flat back and resist the digital weight's pull to avoid trunk rotation.
Reverse Fly
Back, Shoulders
Keep a soft bend in the elbows and squeeze your shoulder blades together at the peak.
Neutral Lat Pulldown
Back, Biceps, Abs
Pull the handles toward your armpits, focusing on the squeeze in your mid-back.
Straight Arm Pulldown
Back, Shoulders
Depress your shoulders first, then sweep the handles down to your hips without bending your arms.
Hammer Curl
Biceps, Forearms
Maintain a neutral grip on the rope and avoid swinging your elbows to keep tension on the brachialis.
Standing Face Pull
Back, Shoulders
Pull the rope towards your forehead, separating the ends to engage the rear deltoids.
Why this order
The workout starts with heavy barbell rows to recruit the most motor units while you are fresh then transitions to seated pulldowns for vertical pull volume. Isolation movements are placed at the end to maximize metabolic stress and achieve a deep muscle pump without fatiguing the primary movers too early.
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
Should I use Spotter Mode for the heavy Barbell Rows?
Yes, Spotter Mode is highly recommended for the heavy sets to ensure you can reach true failure safely without compromising form.
What if I cannot maintain my grip during the high-volume sets?
Tonal's digital weight provides constant tension; if your grip fails, try the smart handles or focus on hooking with your elbows rather than squeezing the bar.
How often should I perform this specific Pull routine?
Due to the high volume and advanced nature, allow at least 48 to 72 hours of recovery before repeating this specific pull protocol.