Push Hypertrophy Workout - 20min Advanced
This high-intensity push session leverages advanced barbell movements to maximize mechanical tension and metabolic stress. You will prioritize heavy foundational presses before moving into targeted isolation to fully fatigue the triceps and lateral deltoids. It is designed for experienced lifters looking to break through hypertrophy plateaus in a compact timeframe.
This is for advanced lifters and strength athletes who want a time-efficient but high-volume push session. Ideal for those looking to improve upper body thickness and pressing power while utilizing Tonal's dynamic weight features.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60-75s between accessories, and 45s before the final isolation sets.
Barbell Bench Press
Chest, Triceps, Abs
Drive your shoulder blades into the bench and use Tonal's Spotter mode to push your limits safely.
Standing Barbell Overhead Press
Shoulders, Triceps
Lock your glutes and core to resist the digital weight's pull as you press the bar toward the ceiling.
Lateral Raise
Shoulders
Control the descent for three seconds to maximize the eccentric load on your lateral deltoids.
Why this order
The workout follows a classic compound-to-isolation progression, starting with the highest neurological demand in the bench press. We group all barbell movements together to maximize efficiency on Tonal before finishing with a high-rep handle isolation to drive blood flow and peak muscle fatigue.
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 should I choose my starting weight for the low-rep sets?
Tonal will suggest weights based on your history, but for the 6-rep sets, ensure the weight feels heavy enough that you could only perform 1-2 more reps with perfect form.
Can I use Spotter Mode on the Barbell Bench Press?
Yes, Spotter Mode is highly recommended for the heavy 6-rep range to ensure safety when training to near-failure without a human partner.
Why are the rep ranges so different across exercises?
We use lower reps on compounds to build strength-based hypertrophy and higher reps on isolation moves like Lateral Raises to maximize the metabolic 'pump' and total volume.