Upper Body Hypertrophy Workout - 20min Advanced
Build serious upper body mass with this high-intensity hypertrophy session. You will leverage Tonal's digital weight to challenge your chest, back, and shoulders through a mix of heavy barbell work and handle accessories. This efficient routine is designed to trigger muscle growth by pairing maximum effort with targeted isolation.
This workout is designed for advanced lifters who need a time-efficient way to maintain high intensity and muscle volume. It is ideal for athletes looking to increase upper body thickness and definition in a short window.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets and 60 seconds between handle accessories to balance recovery and metabolic stress.
Barbell Bench Press
Chest, Triceps, Abs
Engage Tonal's Spotter mode and drive the bar aggressively off your chest while maintaining a stable arch.
Barbell Bent Over Row
Back, Biceps, Abs
Use the digital weight to emphasize the squeeze at the top, pulling the bar toward your belly button.
Biceps Curl
Biceps, Forearms
Maximize hypertrophy by slowing down the eccentric phase, feeling the constant tension of the digital weight.
Standing Overhead Press
Shoulders, Triceps
Keep your core braced and resist the downward pull of the cables as you lock out overhead.
Why this order
The routine begins with heavy barbell compounds to recruit maximum motor units while you are fresh, utilizing the StraightBar for both push and pull patterns to minimize equipment changes. We then transition to handle-based movements for increased range of motion on overhead presses and finish with high-volume isolation to drive hypertrophy through metabolic 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
What digital weight should I use if this is my first time?
Tonal will automatically suggest a starting weight based on your initial strength assessment; however, you should focus on hitting the lower rep ranges for the barbell movements while maintaining perfect form.
Can I use the Smart Handles for all exercises if I don't have the bar?
You can substitute with Handle Bench Press and Standing Row, but the StraightBar is recommended for this specific session to allow for heavier loading and greater stability during the primary compound lifts.
How often should I perform this specific upper body routine?
Because of the advanced intensity, perform this workout twice per week with at least 48 hours of recovery between sessions to allow for muscle repair and growth.