Cable Stack
Eight weeks of muscle on cables and machines, four days, upper and lower. The event gives the stack its next pin. Pairs with the Fuel plan Protein, water, sleep, and be merry.
- Weeks
- 3 8 weeks · with a trainer
- Days a week
- 4
- Level
- Intermediate
- Gear
- A gym with a cable stack, a hack squat, a lying squat or leg press, a T-bar row, a dip machine and a calf press.
The sessions Four 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 Upper A
- Incline Cable Chest Press 4 × 8-12
- Lying T-Bar Row 4 × 8-12
- Machine Decline Chest Press 3 × 10-12
- One-Arm Lat Pulldown 3 × 10-15
- Cable Rope Rear-Delt Row 3 × 12-15
- One-Arm Cable Curl 3 × 10-15
Pulldowns and curls are each arm. Rope row to the face, elbows high.
Day 2 Lower A
- Narrow-Stance Hack Squat 4 × 6-10
- Machine Deadlift 3 × 6-10
- Leg Curl 3 × 10-15
- Calf Press 4 × 10-15
- Ab Crunch Machine 3 × 10-15
Feet close on the hack squat, knees forward. Calf press on the leg press: full stretch, full squeeze.
Day 3 Upper B
- Machine Dip 4 × 8-12
- V-Bar Pulldown 4 × 8-12
- Shotgun Row 3 × 10-15
- Cable Iron Cross 3 × 12-15
- Calf Machine Shrug 3 × 10-15
- Incline Cable Triceps Extension 3 × 10-15
The shotgun row is each arm, low pulley. Triceps: pause one second at the stretch.
Day 4 Lower B
- Lying Machine Squat 4 × 8-12
- Cable Pull-Through 3 × 10-15
- Single-Leg Leg Extension 3 × 10-15
- Kneeling One-Arm High-Pulley Row 3 × 10-15
- Lying Cable Curl 3 × 10-15
- Seated Calf Raise 3 × 12-20
A lower day with a pull and a curl at the end, so the week trains the back three times.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
What it trains
Lats · Quadriceps · Chest · Biceps · Calves · Triceps · Abdominals · Glutes · Hamstrings · Middle back · Shoulders · Traps
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