What if my cable station cannot do a listed exercise?
Choose a compatible substitution in the app and review its setup. Selecting “cable” does not guarantee that every attachment or movement fits your particular station.
Smith & cable / WORKOUT PLAN
Smith & cable
workout plan.
A workout plan for a Smith machine and cable station, generated with the same rules as TrainHere. Preview the sessions before building your own.
01 / A REAL GENERATED EXAMPLE
The week,
laid out.
This is the app’s output for a strength goal, beginner experience, two days a week and a 45-minute session budget. It is an example to inspect; your own plan depends on your inputs.
Goal: strengthExperience: beginner2 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 · squat and press5 exercises · 10 working sets
Smith squat
2 sets · 6–8 reps
Rest 180 secAim for 3 reps leftStanding cable chest press
2 sets · 6–8 reps
Rest 180 secAim for 3 reps leftSmith bent-over row
2 sets · 6–10 reps
Rest 120 secAim for 3 reps leftSmith Romanian deadlift
2 sets · 6–10 reps
Rest 120 secAim for 3 reps leftDead bug
2 sets · 10–20 reps · alternating sides
Rest 75 secAim for 3 reps left
02Full Body · hinge and pull5 exercises · 10 working sets
Smith Romanian deadlift
2 sets · 6–8 reps
Rest 180 secAim for 3 reps leftLat pulldown
2 sets · 6–8 reps
Rest 180 secAim for 3 reps leftSmith squat
2 sets · 6–10 reps
Rest 120 secAim for 3 reps leftStanding cable chest press
2 sets · 6–10 reps
Rest 120 secAim for 3 reps leftPike push-up
2 sets · 6–15 reps
Rest 120 secAim for 3 reps left
Generated from TrainHere’s shared program builder, rules version 6. 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 markings. Check the exercise guide against your station before starting. A Smith machine’s fixed path also needs a setup that feels comfortable for you.
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.