What attachments do I need?
Most exercises use a single handle or a rope, and the pulldown needs a high pulley with a bar. If your station cannot do an exercise, choose a compatible substitution in the app.
Cable machine / WORKOUT PLAN
Cable machine
workout plan.
A cable machine workout plan with three full-body sessions: presses, rows, pulldowns, curls and more, with sets, rep ranges and rest for each exercise.
01 / A REAL GENERATED EXAMPLE
The week,
laid out.
This is the app’s output for a muscle-building goal, beginner experience, three days a week and a 45-minute session budget. It is an example to inspect; your own plan depends on your inputs.
Goal: muscle-buildingExperience: beginner3 days per weekBudget: 45 minutes
These are working sets. Warm up separately and leave recovery time between sessions. Rest and setup can make a workout take longer than the budget. “Reps left” is an estimate of how many more controlled repetitions you could do; it is not a request to train through pain or technique breakdown.
01Full Body A7 exercises · 14 working sets
Bodyweight squat
2 sets · 8–12 reps
Rest 120 secAim for 3 reps leftStanding cable chest press
2 sets · 8–12 reps
Rest 120 secAim for 3 reps leftCable row
2 sets · 8–12 reps
Rest 120 secAim for 3 reps leftCable lateral raise
2 sets · 12–20 reps · each side
Rest 75 secAim for 3 reps leftCable curl
2 sets · 10–20 reps
Rest 75 secAim for 3 reps leftBodyweight calf raise
2 sets · 10–20 reps
Rest 60 secAim for 3 reps leftCable crunch
2 sets · 8–15 reps
Rest 60 secAim for 3 reps left
02Full Body B9 exercises · 15 working sets
Cable pull-through
2 sets · 8–12 reps
Rest 120 secAim for 3 reps leftStanding cable chest press
2 sets · 8–12 reps
Rest 120 secAim for 3 reps leftLat pulldown
2 sets · 8–12 reps
Rest 120 secAim for 3 reps leftBodyweight squat
1 sets · 8–12 reps
Rest 120 secAim for 3 reps leftCable leg curl
1 sets · 10–15 reps · each side
Rest 75 secAim for 3 reps leftCable rope hammer curl
1 sets · 10–20 reps
Rest 75 secAim for 3 reps leftCable overhead triceps extension
2 sets · 10–15 reps
Rest 75 secAim for 3 reps leftBodyweight calf raise
2 sets · 10–20 reps
Rest 60 secAim for 3 reps leftReverse crunch
2 sets · 8–15 reps
Rest 60 secAim for 3 reps left
03Full Body C8 exercises · 14 working sets
Bodyweight squat
2 sets · 8–12 reps
Rest 120 secAim for 3 reps leftStanding cable chest press
2 sets · 8–12 reps
Rest 120 secAim for 3 reps leftCable row
2 sets · 8–12 reps
Rest 120 secAim for 3 reps leftCable leg curl
2 sets · 10–15 reps · each side
Rest 75 secAim for 3 reps leftCable curl
2 sets · 10–20 reps
Rest 75 secAim for 3 reps leftCable overhead triceps extension
2 sets · 10–15 reps
Rest 75 secAim for 3 reps leftCable face pull
1 sets · 12–20 reps
Rest 75 secAim for 3 reps leftCable crunch
1 sets · 8–15 reps
Rest 60 secAim for 3 reps left
Generated from TrainHere’s shared program builder, rules version 8. The website rebuilds these examples from the app’s rules. This is not an individually assessed prescription; independent professional content review remains pending.
02 / MAKE IT FIT YOUR SETUP
Start with
what’s there.
Cable stations differ in pulley height, attachments and weight steps. Check that your station can do each listed exercise. Bodyweight squats and calf raises cover the legs when no leg machine is selected.
How do I make this my plan?
Open TrainHere and choose your goal, experience, schedule and equipment. Review the resulting program before you start. The link opens the app; it does not preselect this example or replace an existing program.
What should I log?
Record the load and repetitions you actually complete, plus your effort. Use the exercise guide to check how repetitions are counted for alternating or single-side movements. Review the app’s next-session suggestion rather than adding weight automatically.
YOUR NEXT STEP
Your equipment.
Your next workout.
Free core training. No account needed.