home program
Cable Machine 4-Day
Overview
Home functional trainers (dual cable machines with adjustable pulleys) are increasingly affordable and represent a significant upgrade for home gym training. Cable machines provide constant tension throughout the range of motion — unlike free weights where resistance reduces at the easiest point of a movement — which creates a superior hypertrophy stimulus for many exercises.
This programme is designed specifically for a dual-cable machine (adjustable high-low pulley) and uses cable exercises wherever they outperform free weight alternatives, supplemented with bodyweight work for lower body training.
Schedule
| Day | Session |
|---|---|
| Monday | Upper A — Push + Pull |
| Tuesday | Lower A |
| Thursday | Upper B — Push + Pull |
| Friday | Lower B + Core |
| Wednesday / Saturday / Sunday | Rest |
Warm-Up Protocol
Cable warm-up: face pulls (2×20 at light weight), cable chest flies (1×15 light), cable rows (1×15 light). This activates the rotator cuff and primes the upper back before loaded work. For lower sessions: hip circles, bodyweight squats, leg swings.
Week 1–4: Foundation Phase
Day 1: Upper A
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Cable Chest Press (low-to-high) | 4 | 10–12 | 60s |
| Cable Row (seated or bent) | 4 | 10–12 | 60s |
| Cable Overhead Press | 3 | 10–12 | 60s |
| Cable Pull-Down | 3 | 12–15 | 60s |
| Cable Lateral Raises | 4 | 15–20 | 45s |
| Cable Tricep Pushdown | 3 | 15–20 | 45s |
| Cable Bicep Curl | 3 | 12–15 | 45s |
Day 2: Lower A
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Cable Pull-Through (hip hinge) | 4 | 15–20 | 60s |
| Bulgarian Split Squat (bodyweight or cable) | 4 | 10–12 per leg | 90s |
| Cable Romanian Deadlift | 3 | 12–15 | 60s |
| Cable Squat (cable at chest height) | 4 | 15–20 | 60s |
| Cable Kickback | 3 | 20 per leg | 45s |
| Cable Hip Abduction | 3 | 20 per leg | 45s |
| Calf Raises | 4 | 20 | 30s |
Day 3: Upper B
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Cable Fly (low-to-high and high-to-low) | 4 | 12–15 | 45s |
| Single-Arm Cable Row | 4 | 12–15 per side | 60s |
| Cable Face Pull | 4 | 20 | 45s |
| Cable Overhead Tricep Extension | 3 | 15–20 | 45s |
| Cable Straight-Arm Pulldown | 3 | 15 | 45s |
| Cable Hammer Curl | 3 | 12–15 | 45s |
| Cable Rear Delt Fly | 3 | 15–20 | 45s |
Day 4: Lower B + Core
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Cable Pull-Through | 4 | 15–20 | 60s |
| Walking Lunges (bodyweight) | 3 | 12 per leg | 60s |
| Cable Leg Curl (ankle attachment) | 3 | 15–20 | 60s |
| Cable Hip Thrust (anchor low) | 3 | 15–20 | 60s |
| Cable Crunch | 4 | 15–20 | 45s |
| Pallof Press | 3 | 12 per side | 45s |
| Cable Rotation | 3 | 12 per side | 45s |
Week 5–8: Volume Increase
Add one set to all compound cable exercises. Introduce drop sets on the final set of isolation exercises (reduce weight by 25% and continue to failure). Week 7: superset antagonist pairs (cable chest press + cable row) with 45 seconds between pairings.
Progression
Cable weight stacks have small increments — often 2–5 kg. Use full double progression: increase reps to the top of range before adding a pin. For lateral raises and face pulls, prioritise form and squeeze over load — these exercises rarely need heavy weight.
Supplement Starter Kit
Whey protein, creatine, and vitamin D — the three supplements with genuine evidence behind them.
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Cutting Modifications
Cable training is particularly well-suited to cutting — the constant tension and pump effect maintains muscle fullness and creates metabolic stress without the systemic fatigue of heavy barbell work. Sessions can be slightly longer on a cut because the lighter loads allow more sets before fatigue. Reduce rest to 45 seconds on isolation exercises. Keep compound cable movements at full load. Face pulls and band pull-aparts before and after each session improve shoulder health — important when protein intake is slightly lower during a cut.
Pro Tip
Cable machine home gyms often get underused because people don't know the exercise variety available. Cable pull-throughs, Pallof presses, and face pulls are three of the best exercises most people never do — this programme includes all three.