Free weights vs. cable machines is one of the oldest debates in fitness. But truthfully, it’s not about picking sides. Cable machines can absolutely stand on their own—especially when you follow a structured, muscle-building program like the one below.
Whether you're a beginner or an experienced lifter, the cable machine is a versatile tool that can effectively target your chest, back, shoulders, arms, and legs. With adjustable angles and constant tension throughout the movement, cables allow for full-range, joint-friendly training—perfect for building muscle safely and efficiently.
Let’s get into a 5-day cable-only workout routine and why it works so well.
Cable Machine Workout Plan
This plan follows a classic 5-day “bro split,” training each major muscle group once per week, with extra volume for arms (because…why not?).
Day #1: Chest and Triceps
- Cable Chest Press: 4 sets x 8-10 reps
- Cable Crossover: 3 sets x 10-12 reps
- One Arm Cable Pressaround: 3 sets x 10-12 reps on each side
- V-Bar Cable Triceps Pressdown: 3 sets x 10-12 reps
- Cable Triceps Kickback: 3 sets x 12-15 reps on each side
Pro Tips: Pressarounds combine pressing and fly mechanics—great for inner chest activation. Set cables at shoulder height for presses, and go high-to-low on crossovers for a strong pec contraction.
For more ideas for cable chest exercises, read our full article here.
Day #2: Back and Biceps
- Lat Pulldown: 4 sets x 8-10 reps
- One Arm Seated Cable Row: 3 sets x 10-12 reps
- Straight Arm Pulldowns: 3 sets x 10-12 reps
- Standing Cable Curl: 3 sets x 10-12 reps
- Behind The Back, One Arm Cable Curl: 3 sets x 12-15 reps on each side
Pro Tips: The Bayesian curl keeps your elbow behind your torso for a deep biceps stretch—ideal for growth. Use varied grips on pulldowns to hit different angles of the back.
To get more back cable exercises, check out our full article.
Day #3: Legs, Calves, and Abs
- Cable Squat: 4 sets x 12-15 reps
- Cable Romanian Deadlift: 4 sets x 12-15 reps
- Cable Pull Through: 3 sets x 12-15 reps
- One-Legged Cable Kickbacks: 3 sets x 12-15 reps
- Single Leg Cable Standing Calf Raise: 3 sets x 12-15 reps
- Cable Crunches: 3 sets x 15-20 reps
- Cable Palof Press: 3 sets x 15-20 reps on each side
Pro Tip: Take time to find your stance on cable squats. If anything feels awkward, adjust your foot placement slightly forward or back.
PS - Don't skip the ab work at the end! And if you want more ab options, click here.
Day #4: Shoulders and Traps
- Cable Side Raise: 4 sets x 10-12 reps
- Cable Front Raise: 3 sets x 10-12 reps
- Rope Facepull: 3 sets x 12-15 reps
- Straight Bar Cable Shrug: 3 sets x 10-12 reps
- Upright Row: 3 sets x 12-15 reps
Pro Tip: Add drop sets to the first 2–3 exercises to increase intensity. Cables are perfect for high-effort, low-risk shoulder training.
For more cable shoulder exercises, check out our article here.
Day #5: Triceps and Biceps
- Rope Hammer Cable Curl: 3 sets x 10-12 reps
- Rope Overhead Cable Triceps Extension: 3 sets x 10-12 reps
- Crucifix Curls: 3 sets x 12-15 reps
- Reverse Grip Triceps Pressdown: 3 sets x 12-15 reps
- Reverse Curls: 3 sets x 15-20 reps
- Single Arm Crossbody Triceps Pressdown: 3 sets x 15-20 reps
Pro Tip: Focus on controlled movement and squeezing at the top of each curl or press. This workout is designed for a big pump.
Want to switch up some of the exercises? Check out some of our other favorite cable arm exercises.
Are Cable Machine Workouts Effective?
Yes. Cable machines provide consistent tension, adjustable resistance, and safe mechanics—ideal for muscle growth. As long as you apply progressive overload (more reps, more weight, slower tempo, etc.), your body will respond.
Muscle doesn’t know the difference between a barbell and a cable. What it knows is tension, and cable machines deliver that effectively throughout both the lifting and lowering phases of an exercise.
Common Concerns With Cable-Only Routines
Although cable exercises are highly effective, they are not without some concerns. Here are a few things to consider when jumping on a complete cable program.
Cable machines are great—but they’re not without limitations. Here’s what to know:
1. Limited Strength Development
Cables are fantastic for hypertrophy but less suited for maximal strength. If your goal is to deadlift 500 pounds or bench three plates, you’ll eventually need barbells.
However, if you just want to build muscle and look good, cable machines are more than enough.
2. Maxing Out the Stack
Strong lifters may run into resistance limits on smaller stacks. If this happens, use:
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Slower tempos (3–4 sec negatives)
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Pause reps
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Extended sets (e.g., 20–30 reps)
These techniques can keep you progressing even if you hit the weight ceiling.
3. Lower Body Options Are Limited
Cable machines shine for upper-body training, but leg exercises are trickier. Still, you can get solid results with cable squats, RDLs, kickbacks, and pull-throughs. Add bodyweight work (lunges, glute bridges, step-ups) as needed.
Benefits of Cable Machine Exercises
We discussed why cable machines work, but here are a few more benefits of using a cable-only workout program.
1. Constant Tension:
Cables provide resistance throughout the full range of motion, engaging muscles more evenly compared to free weights, where tension often drops off.
2. Joint-Friendly:
Cables allow smoother paths and natural movement, reducing stress on elbows, shoulders, and wrists.
3. Versatility:
You can hit every major muscle group from multiple angles—often with one attachment change.
4. Scalable Intensity:
It’s easy to add supersets, drop sets, and tempo work to cable movements—making them great for hypertrophy.
Conclusion
A cable machine-only workout plan is a great way to train. Don't let the gym bros tell you different. Cable machines offer many exceptional exercises to build muscle across your entire body.
Better yet, they're easy to use and let you work around injuries while still getting in productive training. Whether new to working out or a seasoned pro, I can argue why cable machines are a good option.
So there you have it. If you find yourself in a situation where it makes sense to do a cable-only workout program, you now have one. All that is left to do is get after it.
For more content on cable machine workouts, check out my article on the best 18 cable machine exercises: https://www.setforset.com/blogs/news/cable-machine-exercises
Kyle Hunt
Author