Cables Only

Twelve weeks on one cable station: push, pull, and a hinge-and-hips day. For the gym that has a cable machine and not much else.

Weeks: 3 12 weeks · with a trainer
Days a week: 3
Level: Beginner to Intermediate
Gear: A cable station with two adjustable pulleys, a pulldown seat and a low row. Handles, a rope, a straight bar and an ankle strap. No barbell, no bench.

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The sessions Three days a week

Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.

Week 1

Day 1 Push

Standing Cable Chest Press 3 × 10
Alternating Cable Shoulder Press 3 × 10 each side
Low Cable Crossover 3 × 12
Triceps Pushdown 3 × 12
One-Arm Cable Triceps Extension 3 × 12 each side
Standing Rope Crunch 3 × 12

Pulleys at chest height for the press, at the bottom for the shoulder press and the crossover. One foot forward so the stack cannot pull you back.

Day 2 Pull

Underhand Lat Pulldown 3 × 10
One-Arm Seated Cable Row 3 × 10 each side
Kneeling High-Pulley Row 3 × 12
Cable Rear Delt Fly 3 × 15
Cable Rope Hammer Curl 3 × 12
Reverse Cable Curl 3 × 12

Start every pull by drawing your shoulder blades down and back; the arms finish it. Rest 90 sec on the first three.

Day 3 Hinge and Hips

Cable Deadlift 4 × 10
Cable Pull-Through 3 × 12
Cable Glute Kickback 3 × 12 each side
Cable Hip Adduction 3 × 12 each side
Pallof Press with Rotation 3 × 8 each side
Cable Russian Twist 3 × 10 each side
Cable Lift 2 × 10 each side

Cable deadlift: stand between the two low pulleys, a handle in each hand, and stand up tall. This is the day the stack runs out first — slow the reps before you add any.

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