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Push Hypertrophy Workout - 30min Advanced

This advanced push session targets your chest, shoulders, and triceps using a blend of heavy barbell compounds and high-volume isolation work. You will leverage mechanical tension on the bar before finishing with metabolic stress using the handles. It is designed to force hypertrophy through varied rep ranges and consistent time under tension.

This workout is for advanced lifters and bodybuilders who want to optimize their upper body growth in a short window. It is specifically tailored for those comfortable with heavy barbell movements and Tonal's dynamic weight features.

30mDuration
6Exercises
18Total Sets
Chest, TricepsMuscles

Equipment

StraightBarHandles

Workout Plan

Rest 90-120s between heavy barbell sets, and 60s between handle-based accessories to maximize hypertrophy.

StraightBar
Superset
Barbell Bench Press

Barbell Bench Press

Chest, Triceps, Abs

Enable Spotter mode to safely push for maximum intensity on these heavy barbell sets.

4 x 6
Standing Barbell Overhead Press

Standing Barbell Overhead Press

Shoulders, Triceps

Keep your glutes squeezed to prevent the digital weight from pulling your lower back into an arch.

3 x 8
StraightBar

Barbell Skull Crusher

Triceps

Use Tonal's Eccentric mode to add extra resistance on the way down for maximum triceps growth.

3 x 10
Handles
Superset

Standing Chest Press

Chest, Triceps

Step forward to ensure the cables maintain tension even at the very start of the push.

3 x 12
Lateral Raise

Lateral Raise

Shoulders

Think about pushing the handles out toward the walls rather than just lifting them up.

3 x 15
Handles

Bench Chest Fly

Chest, Shoulders

Maintain a slight bend in your elbows and focus on the deep stretch provided by the constant cable tension.

2 x 15

Why this order

The routine follows a classic compound-to-isolation progression to ensure you can move the most weight while your central nervous system is fresh. Exercises are grouped by accessory to minimize transitions between the bar and handles, maintaining a high heart rate and training density.

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.

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Frequently Asked Questions

Which dynamic weight modes are best for this session?

Use Eccentric mode on the Barbell Bench Press and Skull Crushers to maximize the growth stimulus during the lowering phase of each rep.

What should I do if the weight feels too heavy during the heavy sets?

Tonal's Spotter mode is your best friend here; keep it active so the digital weight automatically reduces if you struggle to complete a rep.

Can I perform this workout more than once a week?

Yes, but ensure you have at least 48 hours of recovery between push sessions to allow for muscle repair and optimal growth.