Upper Body Hypertrophy Workout - 30min Intermediate
This targeted upper body session utilizes a mix of heavy barbell compounds and focused cable isolations to maximize muscle growth. By alternating between high-tension pushes and pulls, you will stimulate every major muscle group in your torso for a complete hypertrophy stimulus. It is the perfect blend of foundational strength and aesthetic detail work.
Intermediate lifters looking to add lean mass and improve upper body symmetry through structured volume. It is ideal for those who have mastered basic form and want to leverage Tonal's digital resistance for hypertrophy.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets to recover power and 60 seconds between handle and rope accessories to maintain metabolic stress.
Barbell Bent Over Row
Back, Biceps, Abs
Maintain a flat back and drive your elbows toward the ceiling while squeezing your shoulder blades.
Barbell Bench Press
Chest, Triceps, Abs
Lower the bar slowly to your mid-chest and explode upward using Tonal's digital weight for consistent resistance.
Single Arm Bench Press
Chest, Triceps, Obliques
Focus on stabilizing your torso against the uneven load to engage your core alongside your chest.
Standing Overhead Press
Shoulders, Triceps
Keep your core engaged to prevent your back from arching as you drive the handles upward.
Hammer Curl
Biceps, Forearms
Keep your elbows pinned to your sides and use a neutral grip on the rope to target the brachialis.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead and pull the ends apart to maximize rear deltoid activation.
Why this order
The workout begins with heavy barbell movements to capitalize on peak energy levels for maximum mechanical tension. It then transitions into unilateral handle work to address imbalances and finishes with high-rep rope isolations to drive blood flow and metabolic stress into the target tissues.
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 choose the right starting weight?
Tonal will suggest weights based on your previous lifts, but if a movement feels too light for the rep range, increase it manually by 1 or 2 pounds to ensure you reach near-failure.
Should I use any specific Tonal weight modes?
Yes, for the barbell movements, try enabling Eccentric Mode to increase the load on the lowering phase, which is a primary driver for muscle hypertrophy.
What if I find the Single Arm Bench Press too difficult to balance?
Ensure your feet are planted firmly on the floor and engage your glutes. If you struggle, Tonal's Spotter Mode will automatically reduce the weight.