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Programs

Cable Foundation

A 12-week baseline program for one adjustable cable, three or four days a week.

A complete program for one cable with an adjustable pulley: a gym cable station, a home functional trainer, or a digital cable machine like the Digital Weight. Two versions in one pack: a 3-day full body plan for beginners and people coming back, and a 4-day upper/lower plan once you have some training behind you.

Every move is written for a single cable, with the pulley height for each one, so it works on almost any setup. One progression rule you can follow from paper: work up through the rep range, then add weight. Weeks 6 and 12 are built-in easy weeks.

Print the log sheets and take them to your workout, or scan the code on the cover to load the same program into the free Open Workout System app, which tracks every set and moves the week around when you miss a day.