7-Day Cable Machine Workout Plan

You just got a cable machine, and you know the possibilities are endless. But where do you actually start? Bicep curls, chest flies, or seated rows?

It’s easy to get caught in random exercise mode, but if you want real progress, you need a solid plan. That’s exactly why we’re here to give you a 7-day cable machine workout plan to master the cables. 

7-Day Cable Machine Workout Plan

Day 1

Keep fly movements slow and controlled, and pause briefly at peak contraction. For lateral raises, keep the weight light and prioritize shoulder isolation over momentum.

Cable Exercise	Sets × Reps	Beginner Weight (kg)
Cable Chest Fly	4 × 10–12 (each side)	8–15
Low Cable Chest Fly	4 × 10–12 (each side)	8–15
Cable Lateral Raise	5 × 12–15	2.5–5
Overhead Triceps Extension	2–3 × 12	5–10
Cable Triceps Pushdown	3 × 12–15	8-15

Cable Chest Fly

How to do it:

• Set the cables at chest height and stand sideways next to the cable machine.
  
• Take a small step forward with the foot farthest from the machine to create a stable split stance.
  
• Hold the handle in the hand closest to the machine, keep your chest up, core lightly engaged, and knees slightly bent.
  
• With a soft bend in your arm, bring your hand forward in a wide arc until it reaches the front of your chest.
  
• Squeeze your chest briefly at the top, then slowly return to the starting position with control.

Low Cable Chest Fly

• Set the pulley to the lowest level and face away from the cable machine. 
• Hold the handle at your side, keep a slight bend in your elbow with your palm facing forward or upward.
• Pull the handle upward and across your body in a sweeping arc. 
• Pause for a second and focus on squeezing your chest muscle hard at the top of the movement.
• Slowly lower the weight back to the starting position, maintaining tension and feeling a stretch in your pec. 

Cable Lateral Raise

How to do it:

• Set the cable to the lowest position and stand sideways next to the machine.
  
• Stand tall with feet about shoulder-width apart, knees slightly bent, and core engaged.
  
• Hold the handle with one hand that is far from the machine, and use the other hand to hold the machine for stability.
  
• With a slight bend in your elbow, raise your arm out to the side until it reaches shoulder height.
  
• Keep your torso still and avoid leaning or swinging. Slowly lower the handle back down before switching sides.

Overhead Triceps Extension

How to do it:

• Attach a rope handle to a low cable and turn your back to the machine.
  
• Stand with feet shoulder-width apart and knees slightly bent for balance.
  
• Hold the rope overhead with both hands, elbows bent and pointing forward, keeping your core engaged.
  
• Extend your arms upward by squeezing your triceps, then slowly bend your elbows to return to the starting position without flaring them out.

Cable Triceps Pushdown

How to do it:

• Attach a straight bar or rope to a high cable and face the machine.
  
• Stand with feet shoulder-width apart, knees soft, and chest upright.
  
• Grip the handle and keep your elbows tucked close to your sides throughout the movement.
  
• Push the handle straight down until your arms are fully extended, squeezing your triceps at the bottom.
  
• Pause briefly, then return to the starting position in a controlled manner.

Day 2

Initiate every pulling movement by squeezing your shoulder blades first rather than your arms. This improves back activation and reduces unnecessary biceps dominance.

Cable Exercise	Sets × Reps	Beginner Weight (kg)
Single-Arm Seated High Row	4 × 10–12 (each side)	10–20
Seated Row	4 × 10	15–20
Cable Face Pull	4 × 12–15	5–10
Cable Biceps Curl	3 × 10–12	5–10
Reverse Cable Fly	2 × 15	2.5-5

Single-arm Seated High Row

How to do it:

• Attach a handle to a high cable and sit facing the machine.
  
• Place your feet firmly on the floor, knees bent, and sit tall with your chest lifted.
  
• Grab the handle with one hand, arm fully extended, and keep your shoulders relaxed.
  
• Pull the handle down and back toward your upper ribs while driving your elbow toward your hip.
  
• Squeeze your shoulder blades at the top, then slowly extend your arm back to the starting position with control.
  
• Complete all reps on one side before switching.

Seated Row

How to do it:

• Attach a straight bar or V-handle to a low-level cable and sit facing the machine.
  
• Place your feet flat on the floor or foot platform, knees slightly bent, and sit upright.
  
• Grip the handle with both hands, arms extended, chest up, and core engaged.
  
• Pull the handle toward your upper abdomen while squeezing your shoulder blades together.
  
• Pause briefly at the top, then slowly return to the starting position without leaning forward excessively.

Cable Face Pull

How to do it:

• Attach a rope handle to a high position and face the machine.
  
• Sit on the seat, place your feet on the foot platform.
  
• Grip the rope with both hands, pull the rope toward your face, leading with your elbows and spreading the rope apart as it reaches eye level.
• Focus on squeezing your rear delts and upper back, then return slowly to the starting position.

Cable Biceps Curl

How to do it:

• Attach a straight bar to a low cable and face the machine.
  
• Stand tall with feet shoulder-width apart, knees soft, and elbows close to your sides.
  
• Grip the bar with palms facing up and arms fully extended.
  
• Curl the bar upward toward your shoulders while keeping your upper arms still.
  
• Squeeze your biceps at the top, then lower the bar slowly with control.

Reverse Cable Fly

How to do it:

• Set the pulley at shoulder height.
• Stand sideways to the cable machine with the working arm farthest from the pulley.
  
• Grab the handle with your outside hand and start with your arm across your body at chest height, elbow slightly bent.
  
• Stand with knees slightly bent and keep your core tight.
  
• Pull the handle straight out to the side in a horizontal line until your arm is in line with your shoulder.
  
• Focus on squeezing your rear delts and upper back at the end of the movement.
  
• Slowly return to the starting position with control, keeping constant tension on the cable.

Day 3

Focus on depth and control during squats and split squats. Keep constant cable tension and avoid locking out at the top to maximize glute engagement.

Cable Exercise	Sets × Reps	Beginner Weight (kg)
Cable Split Squat	3 × 10 (each side)	10–20
Cable Squat	4 × 10–12	15–25
Cable RDL	3 × 8–10	15
Cable Kickback	3 × 12–15	5-10

Cable Split Squat

How to do it:

• Set the cable pulley to the lowest position. 
  
• Stand in a split stance with one foot forward and the other behind you.
• Hold the cable handle close to your body for balance.
• Lower your back knee toward the floor while keeping your chest upright and your front knee tracking over your toes.
• Push through the heel of your front foot to return to the starting position.
• Complete all reps on one side before switching.

Cable Squat

How to do it:

• Attach the cable to a low position and hold the handle with both hands.
• Stand with your feet shoulder-width apart.
• Sit back into a squat by bending your hips and knees, keeping your chest lifted and your core engaged.
• Lower until your thighs are at least parallel to the floor, then drive through your heels to stand back up.

Cable RDL

How to do it:

• Hold the handle with both hands and stand with feet shoulder-width apart. 
• Keep a slight bend in your knees and hinge at your hips, pushing them backward as you lower the weight.
• Maintain a flat back and keep the cable close to your legs.
• When you feel a stretch in your hamstrings, squeeze your glutes to return to standing.

Cable Kickback

How to do it:

• Attach an ankle strap to the cable and secure it around one of your ankles. 
• Hold onto the machine for stability and lean slightly forward. 
• Keeping your core tight and your torso still, extend your working leg straight back by squeezing your glutes. 
• Slowly return to the starting position and repeat before switching sides.

Day 4

Rest day! Get some light walking, mobility drills, or gentle stretching for recovery.

Day 5

Keep your core braced during pressing movements and avoid arching your lower back. If shoulders fatigue early, reduce volume before increasing weight.

Cable Exercise	Sets × Reps	Beginner Weight (kg)
Cable Shoulder Press	6 × 10	8-15
Horizontal Cable Chset Fly	6 × 10 (each side)	8-15
Front Raise	3× 12	2.5-5
Triceps Pushdown	2 × 15	8-15

Cable Shoulder Press

How to do it:

• Set the pulley to a low position and attach a straight bar.
  
• Sit facing the cable machine, holding the handle at shoulder height.
• Keep your core tight, chest up, and avoid arching your lower back.
  
• Press the handle upward and slightly forward until your arm is fully extended overhead.
  
• Pause briefly at the top, then lower the handle back to shoulder level with control.
  
• Complete all reps on one side before switching arms.

Horizontal Cable Chest Fly

How to do it:

• Set the pulley at mid-chest height and attach a single handle.
  
• Stand sideways to the cable machine with feet shoulder-width apart.
  
• Hold the handle with arm slightly bent.
  
• Brace your core and keep your shoulders down and back.
  
• Pull the handle horizontally across your body until your hand reaches the center of your chest.
  
• Squeeze your chest at the end of the movement.
  
• Slowly return to the starting position while maintaining tension.

Front Raise

How to do it:

• Set the pulley at the lowest position and attach a single handle.
  
• Stand facing away from the cable machine, holding the handle with two hands.
  
• Keep your feet shoulder-width apart and core engaged.
  
• With a slight bend in your elbow, raise your arm forward until it reaches shoulder height. Avoid using momentum or leaning backward.
  
• Lower the handle slowly back to the starting position before repeating.

Triceps Pushdown

How to do it:

• Set the pulley to a high position and attach a straight bar or rope handle.
  
• Stand facing the cable machine with feet shoulder-width apart.
  
• Keep your elbows tucked close to your sides.
  
• Push the handle downward until your arms are fully extended.
  
• Squeeze your triceps at the bottom of the movement.
  
• Control the weight as you return to the starting position without letting your elbows flare.

Day 6

Use a full range of motion on rows and pulldowns, letting the shoulders stretch at the top and fully contract at the bottom for better back development.

Cable Exercise	Sets × Reps	Beginner Weight (kg)
Seated High Row	3 × 10	12–20
Single-Arm Bent Over Row	3 × 10 (each side)	10–18
Cable Face Pull	4 × 15	5–10
Straight-Arm Pulldown	4 × 12	8–15
Hammer Curl	3 × 12	6-10

Seated High Row

How to do it:

• Set the pulley to a high position and attach a single handle.
  
• Sit on a low seat facing the cable machine, with your feet planted firmly on the floor. Keep your torso upright or leaning back just a few degrees.
  
• Pull the handle down and back toward your upper chest, leading with your elbow.
  
• Focus on squeezing your upper back and lats at the top of the movement.
  
• Slowly extend your arm back to the starting position with control.

Single-Arm Bent Over Row

How to do it:

• Attach a single handle to the low pulley.
• Stand facing the cable machine, placing one foot behind the other for balance.
• Hinge forward at the hips until your torso is about 45° to the floor, keeping your back flat and knees slightly bent.
• Grab the handle with one hand, keeping your elbow close to your body.
• Pull the handle toward your waist, squeezing your mid-back at the top of the movement.
• Slowly lower the handle back to the starting position with control.

Cable Face Pull (refer to Day 3 for detailed instructions)

Straight-Arm Pulldown

How to do it:

• Set the pulley to a high position and attach a straight bar or single handle.
  
• Stand facing the cable machine with feet shoulder-width apart.
  
• Keep your arms mostly straight, brace your core and pull the handle downward in an arc toward your thighs.
  
• Focus on engaging your lats, not your arms.
  
• Slowly return to the starting position while keeping tension on the cable.

Hammer Curl

How to do it:

• Set the pulley to the lowest position and attach a handle.
  
• Stand facing the machine, holding the handle with a neutral grip.
  
• Keep your elbows close to your torso and feet shoulder-width apart.
  
• Curl the handle upward toward your shoulder without swinging your body. Squeeze your biceps and forearms at the top.
  
• Lower the weight slowly back to the starting position before switching sides.

Day 7

Maintain a stable core and neutral spine, especially during single-leg movements. If balance becomes an issue, slightly reduce the load and slow the movement.

Cable Exercise	Sets × Reps	Beginner Weight (kg)
Cable Sumo Squat	4 × 10	15–25
Single-Leg RDL	4 × 10 (each side)	8–15
Standing Cable Hip Thrust	3 × 12–15	15–25
Cable Side Leg Lift	4 × 12 (each side)	5-8

Cable Sumo Squat

How to do it:

• Set the pulley at the lowest position and attach a short handle or rope.
• Stand facing the cable machine with your feet wider than shoulder-width and toes slightly pointed outward.
  
• Hold the handle with both hands between your legs, arms fully extended.
  
• Keep your chest up, core braced, and spine neutral.
  
• Sit your hips back and squat down until your thighs are at least parallel to the floor.
  
• Drive through your heels and squeeze your glutes to stand back up.
  
• Keep the cable tension constant throughout the movement.

Single-leg RDL

How to do it:

• Set the pulley at the lowest position and stand facing the machine.
  
• Hold the handle with the hand opposite the working leg.
  
• Shift your weight onto one leg, keeping a slight bend in the knee.
  
• Hinge at the hips while extending your free leg straight back for balance.
  
• Lower the handle toward the floor while keeping your back flat and hips square.
  
• Feel the stretch in your hamstrings, then drive your hips forward to return to standing.
  
• Squeeze your glutes at the top before switching sides.

Standing Cable Hip Thrust

• Set the pulley at the lowest position and attach a belt or rope handle.
  
• Face away from the cable machine and step forward until there is tension on the cable.
  
• Hold the handle or belt at hip level.
  
• Stand with feet shoulder-width apart and knees slightly bent.
  
• Push your hips backward slightly, then thrust your hips forward against the resistance.
  
• Fully extend your hips and squeeze your glutes hard at the top.
  
• Control the movement as you return to the starting position.

Cable Side Leg Lift

How to do it:

• Set the pulley at the lowest position and attach an ankle strap.
  
• Stand sideways to the cable machine with the working leg farthest from the pulley.
  
• Hold onto the machine or a stable object for balance.
  
• Keep your torso upright and core engaged.
  
• Lift your working leg out to the side in a controlled motion without leaning.
  
• Pause briefly at the top to squeeze your glutes.
  
• Slowly return to the starting position before repeating, then switch sides.

Tips:

Building muscle isn’t just about training; it also requires proper recovery. Be sure to include a rest day after every three training days to allow your muscles time to repair and grow.

As you progress with this workout plan and consider increasing the weight, use effort rather than numbers as your guide. Aim to reach near failure in the final two reps of each set while maintaining good form.

FAQ

Can you build muscle with cables only?

Yes. Muscle growth (hypertrophy) depends on progressive overload, proper nutrition, and sufficient recovery, rather than the type of equipment you use. Cable machines provide constant tension throughout the entire range of motion, which makes them highly effective for muscle-building workouts. 

Related: Are Cable Machines Good for Building Muscle?

What are some common cable exercise mistakes?

One of the most common mistakes is using too much weight and relying on momentum instead of controlled movement. Poor posture, such as leaning back, over-arching the lower back, or shrugging the shoulders, can also reduce effectiveness and increase injury risk.

Read more: Cable Machine for Beginners – Everything You Need to Know.

How do cables compare with free weights?

Free weights allow for heavier loading and are generally better for developing strength and power. Cable machines, on the other hand, excel at isolating muscles, maintaining constant tension, and allowing a wider range of motion. For beginners, cables are often safer and easier to control than free weights, especially when learning proper movement patterns.          

Read more: Cables vs. Free Weights – Key Differences Explained.

Final Thoughts

Building a cable machine workout routine from scratch can feel intractable, especially if you’re new to cable exercises. With the Tousains 7-day cable machine workout plan, you can train your entire body in a straightforward, structured, and progressive way.

Whether you aim to build muscle, improve strength, or stay consistent at home, this plan gives you a clear guide on how to start. Pair it with the Tousains cable machine CR63 for small spaces, and you’ll have everything you need to train efficiently—no crowded gym required.