The best way to maximize your growth at the gym is to structure your workouts efficiently. For this, you will need to stick to a specific training split, which can get confusing for most fitness enthusiasts.
Traditionally, the bro split was the most popular workout model – simply train each muscle group per day and take advantage of the exercise variations to optimize hypertrophy [1]. However, that is no longer the case.
Nowadays, experts recommend that you should work out each muscle group at least twice a week to see the most efficient results [2].
While that is not possible with traditional splits, we have come up with the best PPL workout plan to help you achieve that. PPL stands for Push-Pull-Legs and divides the training week between pull muscles, push muscles, and leg muscles.
Our 6-day cable workout program will allow fitness enthusiasts to train each muscle group twice a week while having sufficient time for rest and recovery.
6-Day Cable Machine Push-Pull-Legs Workout Routine
Our push-pull-legs workout is entirely dependent on cable exercises. This is an efficient way of gaining muscle, as pulley-based systems do not require you to focus on the form and technique.
In such machines, the range and the path of motion will be completely fixed. So, there is little margin for error, ensuring injury-free time at the gym. Moreover, cable workouts are known for putting stress on the muscles and not the joints, ensuring optimal effectiveness for each exercise.
Our 6-day cable machine workout, therefore, is designed using scientific principles to ensure that you realize your fitness goals in the least amount of time possible. The training volume (number of sets and reps) is already mentioned.
You can adjust the intensity as per your goals. For hypertrophy, it is recommended that you perform 8-12 repetitions for each set while lifting weights that are around 70%-85% of your 1RM capabilities [3]. For seasoned bodybuilders, this number may increase if they hit a training plateau.
Now that you understand the principles of our push-pull-legs cable workout let’s move on to the actual program.
Day 1: Push Day
For the first day of the session, we will focus on the push muscles of the upper body – shoulder, chest, and triceps.
We start with some basic cable chest presses. This is a very effective exercise, as studies have found a strong correlation between bench press strength and chest sizes of participating individuals [4].
After that, we can move on to cable crossovers. This works the pecs from a different angle, giving it the shape and tone it requires.
From there, we can move on to leaning cable lateral raises. The leaning position derives maximum effectiveness from the movement. In a traditional standing lateral raise, the side delts are activated only around the halfway mark.
By leaning slightly, you can start in a position where the delts start becoming involved and activated.
After that, we move on to cable front raises. As the name suggests, this exercise activates the front head of the deltoids. Next, we move on to the triceps by performing some cable tricep pushdowns and cable overhead tricep extensions.
Lastly, we’ll put the session to end by performing some cable shrugs to build our upper traps.
- Cable chest press: 3 sets of 10-15 reps
- Cable crossover: 3 sets of 10-15 reps
- Leaning cable lateral raises: 3 sets of 10-15 reps
- Cable front raise: 3 sets of 10-15 reps
- Cable tricep pushdown: 3 sets of 10-15 reps
- Cable overhead tricep extension: 3 sets of 10-15 reps
- Cable shrugs: 3 sets of 10-15 reps
Day 2: Pull Day
For the second day of our push-pull-legs cable machine workout program, we will focus on the pull muscles – the back, the biceps, and some muscles (like the flexor muscles) located in the wrist.
We start with some wide-grip lat pulldowns, which form the most effective pulling exercises apart from regular pull-ups [5].
We then move on to cable rows and bent-over cable rows for more activation of the back muscles. Seated cable rows are pretty effective at isolating and targeting the back muscles specifically, including the rhomboids, traps, and lats.
Bent-over cable rows, on the other hand, offer a more compound movement – targeting multiple muscle groups located in the upper and lower back regions.
For the biceps, we have some simple cable rope curls. After that, lying cable bicep curls are included to give some more intensity to the training session.
Lastly, we’ll perform some cable wrist curls to strengthen our arms further.
- Wide grip lat pulldown: 3 sets of 10-15 reps
- Cable row: 3 sets of 10-15 reps
- Bent over cable row: 3 sets of 10-15 reps
- Cable rope curls: 3 sets of 10-15 reps
- Lying cable bicep curl: 3 sets of 10-15 reps
- Cable wrist curls: 3 sets of 10-15 reps
Day 3: Leg Day
On the third day of our cable machine 6-day workout, we’ll move on to the lower body muscles.
We start off with some simple cable squats. From there, we move on to cable leg extensions. Both of these exercises are pretty effective at targeting the quadriceps while also activating other muscle groups in the leg.
Next, we have some lying cable hamstring curls. This exercise is meant for developing the hamstring. Following that, you will have to perform some standing cable hip abductions. The primary mover in this exercise, as the name suggests, will be the hip abductors (the gluteus medium and minimus).
Finally, we will put the day to rest by performing some standing cable calf raises to build our calves.
- Cable squat: 3 sets of 10-15 reps
- Cable leg extension: 3 sets of 10-15 reps
- Lying cable hamstring curl: 3 sets of 10-15 reps
- Standing cable hip abduction: 3 sets of 10-15 reps
- Standing cable calf raise: 3 sets of 10-15 reps
Day 4: Rest
After completing the half-cycle of our push-pull-legs cable machine workout plan, you can take a rest day to let your muscles relax and recover.
Day 5: Push Day
After the rest day, we will move on to working our push-associated muscles once again. We will start with some chest exercises – the cable incline chest presses and low-to-high cable crossovers will both primarily target the upper pecs for more well-rounded development.
Then, we move on to shoulder exercises by performing some leaning cable lateral raises again. Next, we will perform some cable rope face pulls, which is a great exercise for building up the posterior chain of the delts.
Next up, we have cable upright rows. Unlike traditional rows, these will mostly target the deltoids. For triceps brachii, we have two exercises – single-arm cable tricep pushdowns and bent-over cable tricep kickbacks.
- Cable incline chest press: 3 sets of 10-15 reps
- Low to high cable crossover: 3 sets of 10-15 reps
- Leaning cable lateral raises: 3 sets of 10-15 reps
- Cable rope face pulls: 3 sets of 10-15 reps
- Cable upright row: 3 sets of 10-15 reps
- Single arm cable tricep pushdown: 3 sets of 10-15 reps
- Bent over cable tricep kickbacks: 3 sets of 10-15 reps
Day 6: Pull Day
On day 6, we will start training our pull muscles once again. We will start with some back exercises – V-bar lat pulldowns to target the lats from a different angle and bring some variation into the workout.
From there, we move to wide-grip cable rows. This exercise is great for activating the upper-back muscles – the rhomboids and the traps.
Straight-arm cable pulldown, again, is an intense exercise that primarily targets the lats. Next up, we have some high cable curls and simple cable curls to build our biceps.
Lastly, we will work on our forearms by performing some cable reverse wrist curls.
- V bar lat pulldown: 3 sets of 10-15 reps
- Wide grip cable row: 3 sets of 10-15 reps
- Straight arm cable pulldown: 3 sets of 10-15 reps
- High cable curl: 3 sets of 10-15 reps
- Cable curl: 3 sets of 10-15 reps
- Cable reverse wrist curl: 3 sets of 10-15 reps
Day 7: Leg Day
We will start off the leg day with some simple cable squats and cable leg extensions to build our quadricep muscles.
After that, we will move on to focusing on the hamstring by performing some lying cable hamstring curls. Cable pull-throughs are effective for targeting the glutes while also engaging lower-back muscles for stabilization.
Kneeling cable kickbacks specifically target the gluteus maximus while using the hamstrings as the accessory muscle group.
For the last of our cable machine exercises, we will perform some standing cable calf raises to build our calves.
- Cable squat: 3 sets of 10-15 reps
- Cable leg extension: 3 sets of 10-15 reps
- Lying cable hamstring curl: 3 sets of 10-15 reps
- Cable pull-through: 3 sets of 10-15 reps
- Kneeling cable kickbacks: 3 sets of 10-15 reps
- Standing cable calf raise: 3 sets of 10-15 reps
Cable Machine Push-Pull-Legs Workout Program PDF
Our cable machine push-pull-legs workout is pretty effective while keeping all the exercises and movements simple.
You can simply download the complete cable pulley PPL workout program by clicking on the button below.
The downloadable file is available in PDF format and can easily be printed.
Don’t miss:
Cable Machine Full Body Workout Routine
Cable Machine Bro Split Workout Routine
Gym Machine Upper Lower Workout Routine
Gym Machine Push Pull Legs Split Workout Routine
Wrapping Up
We have provided the ultimate cable push-pull-legs workout plan to get you the most effective results at the gym.
Our program is backed by scientific research and evidence. The structure is designed while keeping in mind the diverse needs and requirements of each bodybuilder.
References
- Baz-Valle, E., Schoenfeld, B. J., Torres-Unda, J., Santos-Concejero, J., & Balsalobre-Fernández, C. (2019). The effects of exercise variation in muscle thickness, maximal strength and motivation in resistance trained men. PLOS ONE, 14(12), e0226989. https://doi.org/10.1371/journal.pone.0226989
- Schoenfeld, B. J., Ogborn, D., & Krieger, J. (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Medicine, 46(11), 1689–1697. https://doi.org/10.1007/s40279-016-0543-8
- Progression models in resistance training for healthy adults. (2009). Medicine and Science in Sports and Exercise, 41(3), 687–708. https://doi.org/10.1249/mss.0b013e3181915670
- Akagi, R., Tohdoh, Y., Hirayama, K., & Kobayashi, Y. (2014). Relationship of pectoralis major muscle size with bench press and bench throw performances. Journal of Strength and Conditioning Research, 28(6), 1778–1782. https://doi.org/10.1519/jsc.0000000000000306
- Hewit, J. K. (2018). A comparison of muscle activation during the pull-up and three alternative pulling exercises. Journal of Physical Fitness, Medicine & Treatment in Sports, 5(4). https://doi.org/10.19080/jpfmts.2018.05.555669
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