Cable Station
Constant tension, every angle. One station, a whole programme.
- 36Distinct sessions
- 4Week block
- 3Days a week
- 3Levels
Cable Station movements, animated
The library, playing. These are the app’s own animations - the same ones that play on the screen you log the set on - a few panels at a time, one re-flipping at a time. Every movement these sessions call on is named underneath, whether or not it is on screen right now.
All 177 movements in these sessions
- Abdominal Stretch
- Above Head Chest Stretch
- Alternating Lunge with Rotation
- Archer Step Back
- Arm Circle
- Arm Circles
- Arm Circles Backward
- Arm Swing Side to Side
- Arms Behind Back Chest Stretch
- Arms Behind Back Shoulder Flexor Stretch
- Back and Shoulder Stretch
- Back Forward Leg Swings
- Back Pec Stretch
- Backward Abdominal Stretch
- Behind Head Chest Stretch
- Bent Arm Chest Stretch
- Bicep Curl Low Cable Machine Normal Grip
- Biceps Curl Cable Wide Grip
- Biceps Stretch Behind the Back
- Both Arms Behind on Wall Biceps Stretch
- Bridge (Beginner)
- Bridge (Intermediate)
- Butt Kicks
- Cable Alternate Triceps Extension
- Cable Assisted Inverse Leg Curl
- Cable Bent Over One Arm Lateral Raise
- Cable Bent Over Reverse Grip Row
- Cable Bent Over Row
- Cable Biceps Curl (EZ-Bar)
- Cable Chest Fly
- Cable Close Grip Curl
- Cable Close Grip Front Lat Pulldown
- Cable Core Palloff Press
- Cable Cross Pushdown
- Cable Crunches
- Cable Curls
- Cable Front Raises
- Cable Front Raises Straight Bar
- Cable Goblet Squat
- Cable Hamstring Curl
- Cable Kickbacks
- Cable Lateral Raises
- Cable Leaning Lateral Raise
- Cable Low Seated Row
- Cable Lying Triceps Extension (Low)
- Cable Neutral Grip Kickback
- Cable One Arm Bent Over Row
- Cable One Arm Front Raise
- Cable One Arm Inner Biceps Curl
- Cable Overhead Tricep Extension
- Cable Palm Rotational Row
- Cable Preacher Curls
- Cable Pull Through
- Cable Pulldown (Pro Lat Bar)
- Cable Reverse Grip Straight Back Seated High Row
- Cable Reverse Grip Triceps Pushdown (EZ-Bar)
- Cable Russian Twists
- Cable Seated on Floor Row
- Cable Seated One Arm Alternate Row
- Cable Seated Supine Grip Row
- Cable Single Leg Deadlift
- Cable Skull Crushers
- Cable Squats
- Cable Standing Leg Extension
- Cable Triceps Push Down EZ Bar Close Grip
- Cable Twin Handle Parallel Grip Lat Pulldown
- Cable Twist (Up-Down)
- Cable Twisting Biceps Curl
- Cable Twisting Overhead Press
- Cable Woodchops
- Cable Wrist Curl
- Cable Wrist Extension
- Cable Y Raise
- Chair Leg Extended Stretch
- Chest Out Hands Behind (Hold)
- Chest Stretch Against A Wall
- Cobra Pose
- Cobra Side Ab Stretch
- Core Stretch
- Corner Wall Chest Stretch
- Crescent Moon Pose Quad Stretch
- Crescent Moon Pose Quad Stretch with Block
- Cross Body Elbow Pull Shoulder Stretch
- Cross Body Lat Stretch - Against A Wall
- Cross Over Shoulder Stretch
- Dynamic Back Stretch
- Dynamic Leg Swing
- Eagle Arms Chin Into Chest
- Easy Pose
- Exercise Ball Seated Hamstring Stretch
- Exercise Ball Seated Quad Stretch
- EZ Bar Cable Curl Wide Grip
- Finger Stretch
- Flat Cable Chest Press
- Front Leg Swings
- Front Shoulder Stretch with Bar
- Glute Stretch - One Knee To Chest
- Hamstring Lying Curl Up Stretch
- Hands Clapped Forearms Stretch
- High Cable Curls
- High Knees
- Hip and Quad Stretch
- Jumping Jack
- Kneeling Forearm Stretch
- Lat Pull Down Close Grip
- Lat Pull Down Normal Grip
- Lat Pull Down Wide Grip
- Lat Pulldown
- Lat Stretch
- Lateral Raises on Cable Machine
- Lats Stretch Elbow on Wall
- Lats Stretch on Wall
- Lying Bench Internal Rotation Stretch
- Lying Bent Knee Cross Glutes Stretch
- Lying Cable Tricep Extensions
- Lying Hamstring Stretch
- Lying Knee Roll-Over Stretch
- Lying Quad Stretch
- Lying Single Leg Extended on Wall Hamstrings Stretch
- Middle Back Stretch
- Mountain Climbers
- Overhead Cable Curl
- Overhead Tricep Extensions Rope
- Overhead Triceps Stretch Side Angle
- Pelvic Tilt Into Bridge
- PNF Glute Stretch
- Pulldown Row (High Row)
- Reaching Up Shoulder Stretch
- Rear Deltoid Stretch
- Reverse Cable Woodchop
- Reverse Grip Cable Curls
- Reverse Grip Lat Pull Down
- Reverse Grip Tricep Pushdowns
- Reverse Shoulder Stretch
- Rising Stomach Stretch
- Runner's Stretch
- Runners Lunge
- Seated Cable Row V Bar Machine
- Seated Cable Rows
- Seated Row (Cable Row)
- Seated Shoulder Flexor Depressor Retractor Stretch
- Seated Single Leg Toe Touch Hamstring Stretch
- Seated Toe Touch Hamstrings Stretch
- Shoulder Circles
- Shoulder Stretch
- Side Lying Floor Stretch
- Single Arm Cable Curls Handle
- Single Arm Cable Row Left
- Single Arm Cable Row Right
- Single Arm Extended Pull Downwards Biceps Stretch
- Single Arm on Wall Side Biceps Stretch
- Single Arm Palm Down on Wall Biceps Stretch
- Single Arm Pulldowns
- Sitting Leg Resting Glute Stretch
- Standing Cable Crunches
- Standing Cable Hip Flexion
- Standing Cable Oblique Twist
- Standing Lat Cable Pull Over
- Standing One Arm Chest Stretch
- Standing Overhand Shoulder Stretch
- Standing Quad Stretch
- Standing Quadriceps Stretch Side Angle
- Standing Reverse Shoulder Stretch
- Standing Tricep Stretch
- Standing Upper Back Stretch
- Straight Arm Cable Lat Pull Down
- Straight Arm Pulldowns Bar Attachment
- Straight Arm Pulldowns Rope
- Straight Bar Bench Mid Rows
- Straight Bar Cable Row Close Grip
- Straight Bar Cable Row Normal Grip
- Supinated Tricep Pushdown (Reverse Grip)
- Triceps Light Stretch
- Underhand Cable Pulldowns
- Upward Stretch
- V Bar Pulldowns
- Wide Grip Lat Pulldown
Cable Station workout groups
Choose a group to see its exact workouts, primary muscle evidence and verified movement examples.
01 Cables36 sessions · 252 main slots View group
- Chest: 36 main slots
- Lats: 36 main slots
- Middle Back: 36 main slots
- Shoulders: 36 main slots
- Biceps: 24 main slots
- Abdominals: 18 main slots
- Quadriceps: 16 main slots
- Hamstrings: 13 main slots
- Triceps: 12 main slots
- Obliques: 12 main slots
- Glutes: 7 main slots
- Forearms: 6 main slots
- Cable Twisting Overhead Press
- Standing Cable Crunches
- Cable Russian Twists
- Cable Twist (Up-Down)
- Cable Woodchops
36 workouts
- Cable Station — Week 1 Day 1 (Advanced)
- Cable Station — Week 1 Day 1 (Beginner)
- Cable Station — Week 1 Day 1 (Intermediate)
- Cable Station — Week 1 Day 2 (Advanced)
- Cable Station — Week 1 Day 2 (Beginner)
- Cable Station — Week 1 Day 2 (Intermediate)
- Cable Station — Week 1 Day 3 (Advanced)
- Cable Station — Week 1 Day 3 (Beginner)
- Cable Station — Week 1 Day 3 (Intermediate)
- Cable Station — Week 2 Day 1 (Advanced)
- Cable Station — Week 2 Day 1 (Beginner)
- Cable Station — Week 2 Day 1 (Intermediate)
- Cable Station — Week 2 Day 2 (Advanced)
- Cable Station — Week 2 Day 2 (Beginner)
- Cable Station — Week 2 Day 2 (Intermediate)
- Cable Station — Week 2 Day 3 (Advanced)
- Cable Station — Week 2 Day 3 (Beginner)
- Cable Station — Week 2 Day 3 (Intermediate)
- Cable Station — Week 3 Day 1 (Advanced)
- Cable Station — Week 3 Day 1 (Beginner)
- Cable Station — Week 3 Day 1 (Intermediate)
- Cable Station — Week 3 Day 2 (Advanced)
- Cable Station — Week 3 Day 2 (Beginner)
- Cable Station — Week 3 Day 2 (Intermediate)
- Cable Station — Week 3 Day 3 (Advanced)
- Cable Station — Week 3 Day 3 (Beginner)
- Cable Station — Week 3 Day 3 (Intermediate)
- Cable Station — Week 4 Day 1 (Advanced)
- Cable Station — Week 4 Day 1 (Beginner)
- Cable Station — Week 4 Day 1 (Intermediate)
- Cable Station — Week 4 Day 2 (Advanced)
- Cable Station — Week 4 Day 2 (Beginner)
- Cable Station — Week 4 Day 2 (Intermediate)
- Cable Station — Week 4 Day 3 (Advanced)
- Cable Station — Week 4 Day 3 (Beginner)
- Cable Station — Week 4 Day 3 (Intermediate)
What is in the block
Every session in Cable Station, named, with how big each one is. The sets, reps and the order they go in are in the app — that is the part you are paying a coach for.
Beginner12 sessions · 4 weeks
- Week 1 · Day 17 exercises · 27 sets
- Week 1 · Day 27 exercises · 27 sets
- Week 1 · Day 37 exercises · 27 sets
- Week 2 · Day 17 exercises · 27 sets
- Week 2 · Day 27 exercises · 27 sets
- Week 2 · Day 37 exercises · 27 sets
- Week 3 · Day 17 exercises · 34 sets
- Week 3 · Day 27 exercises · 34 sets
- Week 3 · Day 37 exercises · 34 sets
- Week 4 · Day 17 exercises · 34 sets
- Week 4 · Day 27 exercises · 34 sets
- Week 4 · Day 37 exercises · 34 sets
Intermediate12 sessions · 4 weeks
- Week 1 · Day 17 exercises · 27 sets
- Week 1 · Day 27 exercises · 27 sets
- Week 1 · Day 37 exercises · 27 sets
- Week 2 · Day 17 exercises · 27 sets
- Week 2 · Day 27 exercises · 27 sets
- Week 2 · Day 37 exercises · 27 sets
- Week 3 · Day 17 exercises · 34 sets
- Week 3 · Day 27 exercises · 34 sets
- Week 3 · Day 37 exercises · 34 sets
- Week 4 · Day 17 exercises · 34 sets
- Week 4 · Day 27 exercises · 34 sets
- Week 4 · Day 37 exercises · 34 sets
Advanced12 sessions · 4 weeks
- Week 1 · Day 17 exercises · 34 sets
- Week 1 · Day 27 exercises · 34 sets
- Week 1 · Day 37 exercises · 34 sets
- Week 2 · Day 17 exercises · 34 sets
- Week 2 · Day 27 exercises · 34 sets
- Week 2 · Day 37 exercises · 34 sets
- Week 3 · Day 17 exercises · 34 sets
- Week 3 · Day 27 exercises · 34 sets
- Week 3 · Day 37 exercises · 34 sets
- Week 4 · Day 17 exercises · 34 sets
- Week 4 · Day 27 exercises · 34 sets
- Week 4 · Day 37 exercises · 34 sets
What this block is
Cable Station runs as a 4-week block, 3 days a week, and there are 36 distinct sessions in it. No two share an exercise sequence and no two share a title, so a block gives you a different session every time you train it. The progression comes from load, volume and density — not from handing you the same workout again under a new name.
It is written at beginner, intermediate and advanced, so it is picked to match where you actually are rather than where a programme assumes you are.
It carries the Muscle Gain nutrition template, so the way you eat matches the block you are in. A strength phase and a fat-loss phase are not fed the same way.
Every exercise in it has its own animation of the movement inside the app. No stick figures, and no written description standing in for a demonstration.
How you actually get it
Read every session on this page first — that is what it is here for. When you want it as your plan, Pete sets the loads, fits it round the days you can actually train and the kit you have, and signs it off before it reaches your app. Six questions is all it takes, and if your training changes you go back and take a different route.
Browse the whole library
Every session here is animated. Open the library browser and drill straight down to a week, a day and the actual movements — the same animations that play inside the app, running in the page.
The rest of the Equipment tier
Whatever you have got. One piece of kit, a whole programme.
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Start hereKit-specific
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Kit-specific
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No kit needed
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Kit-specific
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Kit-specific
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Conditioning
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Kit-specific
Browse another tier
Want cable station built into a plan?
You have just read the sessions. If you want them as your own block — loads set, fitted round the days you can train and the kit you have — tell Pete and he tailors it and signs it off.
Build my planThe 36 sessions on this page are counted from the live library, excluding anything retired. Back to the Equipment tier · the whole library.