Push Hypertrophy Workout - 45min Advanced
This advanced push session uses a combination of heavy barbell work and high volume accessory movements to maximize muscle growth. You will challenge your chest, shoulders, and triceps with varied intensities designed to trigger hypertrophy. The sequence is optimized for Tonal digital resistance to ensure peak tension throughout every rep.
This workout is designed for experienced lifters and athletes who want to pack on upper body mass and improve their pressing power. It is ideal for those who have mastered Tonal basic movements and are ready for higher volume and advanced techniques.
Equipment
Workout Plan
Rest 90 to 120 seconds between heavy barbell sets to recover power, and 60 to 75 seconds between accessory movements to maintain metabolic stress.
Barbell Bench Press
Chest, Triceps, Abs
Engage the spotter mode and drive the bar aggressively away from your chest to overcome the digital weight.
Standing Barbell Overhead Press
Shoulders, Triceps
Squeeze your glutes and core to create a stable base as you press the bar toward the ceiling.
Inline Chest Press
Chest, Triceps, Abs
Focus on the stretch at the bottom of the movement while maintaining constant tension on the cables.
Lateral Raise
Shoulders
Lead with your elbows and pause briefly at the top to maximize the contraction in your side delts.
Standing Chest Press
Chest, Triceps
Maintain a strong staggered stance and focus on a fast explosive press followed by a slow reset.
Skull Crusher
Triceps
Keep your elbows pinned in place and use the eccentric mode to control the weight toward your forehead.
Triceps Extension
Triceps
Flare the rope ends apart at the bottom of the movement to fully engage the lateral head of the triceps.
Why this order
We start with heavy barbell compounds to recruit the maximum number of motor units while you are fresh. The workout then transitions into cable-based isolation exercises to provide constant tension and maximize the mind-muscle connection. Exercises are grouped by accessory to minimize equipment changes and keep your heart rate elevated.
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 do I know if I am lifting heavy enough on the barbell sets?
Use Tonal Strength Score as a guide and aim for a weight where the last two reps of every set are challenging but maintain perfect form.
Can I use the Smart Bar for the isolation exercises?
While possible, the handles allow for a greater range of motion and unilateral stability which is superior for the isolation portions of this program.
Should I turn on any Smart Features for this workout?
Yes, enable Eccentric Mode on the Skull Crushers and Spotter Mode on the Bench Press to safely push your limits with the digital weight.
How often should I perform this Push session?
For optimal hypertrophy, aim to run this session twice per week with at least 48 hours of rest between push workouts.