MyLifts

Full-body cable workout

Cable stations can train more than arms. This session uses a squat-to-row for a leg and pulling pattern, then presses, a hinge and a core exercise. You will need adjustable pulleys plus a suitable seated pulldown station.

45 minutes, approximatelyIntermediateCables
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Working sets. Add warm-up sets as needed and choose your own loads for weighted exercises.
ExerciseSets × repsRest
1
Squat Row

Set the cable around waist height, squat under control and stand before drawing the handles towards your ribs.

Alternative

Goblet squat plus a separate cable row

3 × 1090s
2
Bench Press (Cable)

Use a stable bench and the cable setup intended for a chest press. Ask staff to demonstrate unfamiliar equipment.

Alternative

Chest press machine

2 × 1090s
3
Cable Pull Through

Face away from a low pulley, keep a small knee bend and drive the movement with your hips rather than your lower back.

Alternative

Dumbbell Romanian deadlift

3 × 1090s
4
Lat Pulldown (Cable)

Secure your thighs under the pad and pull the handle towards your upper chest without swinging.

Alternative

Lat pulldown machine

2 × 1090s
5
Cable Core Palloff Press

Stand side-on with the cable at chest height, press forward and resist turning your torso. Do 10 reps per side; one set includes both sides.

Alternative

Dead bug on the floor

2 × 1060s

How to use this plan

  • Start with easy movement and lighter practice sets for the first exercises. The listed sets are working sets.
  • Choose a load or variation you can control, leaving about two or three more reps possible. Stop for pain or loss of control.
  • Rest times and session lengths are starting estimates. Allow extra time for equipment setup or longer rests.
  • Use one station at a time. Check cable height, pins and attachments whenever you change exercises.
  • The squat-to-row combines two actions; keep the load light enough to control both. A cable-only session may eventually limit how much leg resistance you can use.
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Import into MyLifts 2.0 or GIRLPOWER 1.0

The workout file is for the native MyLifts 2.0 and GIRLPOWER 1.0 builds with JSON backup import. MyLifts 1.x is not supported. GIRLPOWER is coming soon. Check your app version before importing.

  1. Download the workout JSON file and save it to Files on your iPhone or iPad.
  2. In MyLifts 2.0, open Settings and select Import MyLifts backup. In GIRLPOWER, open Settings → Tracking preferences → Import training backup.
  3. Choose the file, then find the plan in your routine library. Review the exercises and set your own weights before starting.

The file adds one routine. It contains no workout history or personal records, and does not turn on optional tracking. Reimporting the same file keeps one copy and preserves later edits.

One-tap opening of this routine is not available yet. Explore MyLifts or meet GIRLPOWER.

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Questions before you start

Can one adjustable cable station do every exercise?

Not always. The pulldown needs a secure seated setup and thigh restraint; the chest press needs a suitable bench and pulley layout. Use the listed alternatives if the station cannot be set up safely.

Can I use the weight from a different cable machine?

Start light on a new station. Pulley ratios, attachments and friction change how a stack setting feels, so the same number of kilos can feel different.

Make it part of your week

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