Upper Body Hypertrophy Workout - 45min Intermediate
You will target every major muscle group in your upper body using a blend of heavy barbell lifts and targeted handle work. This intermediate session prioritizes high volume and consistent cable tension to maximize muscle growth. It is designed to challenge your stability while delivering a significant pump through varied rep ranges.
This session is ideal for intermediate lifters or athletes like swimmers and climbers who need balanced upper body strength. It is perfect for those looking to improve their physique using advanced Tonal features like Eccentric mode.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets, 60 seconds for accessory handle work, and 45 seconds for isolation finishers.
Barbell Bench Press
Chest, Triceps, Abs
Engage Tonal's Spotter mode so you can safely push to failure on the heavy barbell press.
Barbell Bent Over Row
Back, Biceps, Abs
Drive your elbows toward the ceiling while maintaining a flat back against the digital resistance.
Standing Barbell Overhead Press
Shoulders, Triceps
Use the Bar Control to turn on weight only once you are stabilized in a firm overhead position.
Bench Chest Fly
Chest, Shoulders
Maintain a slight bend in your elbows and feel the constant tension of the cables at the top of the movement.
Standing Single Arm Row
Back, Biceps, Obliques
Resist the rotation of the cable to engage your core while pulling the handle to your hip.
Biceps Curl
Biceps, Forearms
Avoid using momentum and focus on the digital weight readout to ensure consistent power output on every rep.
Neutral Lat Pulldown
Back, Biceps, Abs
Keep your chest tall and pull the handles toward your collarbone while squeezing your shoulder blades.
Skull Crusher
Triceps
Keep your elbows fixed in space and use Tonal's Eccentric mode to emphasize the negative phase.
Why this order
The workout begins with heavy barbell compounds to recruit maximum motor units while you are fresh. It then transitions to handle-based isolation exercises that utilize Tonal's constant tension to fatigue specific muscle groups. This progression from multi-joint to single-joint movements ensures high intensity where it matters most.
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
Can I use the Smart Bar for the whole workout?
While the first half uses the bar for heavy compounds, switching to handles for the second half allows for a better range of motion and unilateral work, which is key for hypertrophy.
What if I can't finish the last few reps?
Tonal's Spotter mode will automatically reduce the weight if it senses you're struggling, so always aim to complete the prescribed rep count with good form.
How often should I perform this routine?
For optimal hypertrophy, aim to run this session twice a week with at least 48 hours of rest in between to allow for muscle repair.