Sample plans
Dual cable machine workout plans
Six plans exactly as the DCFT plan generator builds them for different goals and equipment. Use them as they are, or let the app build one for you.
6 plans from the app
Beginner, full body
Goal: build muscle. Beginner. Two workouts, A and B, alternate across your three days, so every movement comes back often while you learn it.
Equipment: BenchRopeBarAnkle cuff
Full body APush · Pull · Legs
- Cable Goblet SquatSquat and lunge4 × 8–12rest 2 min
Cable Bench PressChest press3 × 8–12rest 2 min
Seated Cable RowRow3 × 8–12rest 2 min
Cable Lateral RaiseLateral raise2 × 10–15rest 1:15 min
Cable CrunchCore2 × 10–15rest 1:15 min
Rope Triceps PushdownTriceps extension2 × 10–15rest 1:15 min
about 45 min
Full body BPull · Shoulders · Hips
Romanian DeadliftHip hinge3 × 8–12rest 2 min
Kneeling Wide-Grip Lat PulldownPulldown and pull-up3 × 8–12rest 2 min
Cable Landmine PressIncline press3 × 8–12rest 2 min
Cable Shoulder PressOverhead press3 × 8–12rest 2 min
Face PullRear delts2 × 10–15rest 1:15 min- Cable CrunchCore2 × 10–15rest 1:15 min
about 45 min
Sets × reps. The weights come from your fitness check, so they are not shown here.
Only two single handles
Goal: build muscle. Beginner. No bench, no bar, no rope: proof that two single handles are enough for a complete plan.
Equipment: 2 single handles only
Full body APush · Pull · Legs
- Cable Goblet SquatSquat and lunge4 × 8–12rest 2 min
Cable Floor PressChest press3 × 8–12rest 2 min- Seated Cable RowRow3 × 8–12rest 2 min
- Cable Lateral RaiseLateral raise2 × 10–15rest 1:15 min
Cable Crunch with HandlesCore2 × 10–15rest 1:15 min
Cross-Cable Triceps ExtensionTriceps extension2 × 10–15rest 1:15 min
about 45 min
Full body BPull · Shoulders · Hips
- Romanian DeadliftHip hinge3 × 8–12rest 2 min
- Kneeling Wide-Grip Lat PulldownPulldown and pull-up3 × 8–12rest 2 min
- Cable Landmine PressIncline press3 × 8–12rest 2 min
- Cable Shoulder PressOverhead press3 × 8–12rest 2 min
Face Pull with Two HandlesRear delts2 × 10–15rest 1:15 min- Cable Crunch with HandlesCore2 × 10–15rest 1:15 min
about 45 min
Sets × reps. The weights come from your fitness check, so they are not shown here.
Upper and lower, 4 days
Goal: build muscle. Intermediate. Upper and lower body take turns, every muscle gets trained twice a week.
Equipment: BenchRopeBarAnkle cuffHip belt
Upper body AChest · Back · Arms
- Cable Bench PressChest press3 × 8–12rest 2 min
- Seated Cable RowRow3 × 8–12rest 2 min
- Cable Shoulder PressOverhead press3 × 8–12rest 2 min
- Kneeling Wide-Grip Lat PulldownPulldown and pull-up3 × 8–12rest 2 min
- Rope Triceps PushdownTriceps extension3 × 10–15rest 1:15 min
Cable Biceps CurlCurl3 × 10–15rest 1:15 min- Face PullRear delts3 × 10–15rest 1:15 min
about 60 min
Lower body ALegs · Glutes · Core
Cable Belt SquatSquat and lunge3 × 8–12rest 2 min- Romanian DeadliftHip hinge3 × 8–12rest 2 min
Cable Bar Front SquatSquat and lunge3 × 8–12rest 2 min
Lying Leg CurlHamstring curl3 × 10–15rest 1:15 min
Belt Calf RaiseCalf raise3 × 10–15rest 1:15 min- Cable CrunchCore3 × 10–15rest 1:15 min
Belt Hip ThrustGlute isolation3 × 10–15rest 1:15 min
about 55 min
Upper body BBack · Shoulders · Arms
- Kneeling Wide-Grip Lat PulldownPulldown and pull-up3 × 8–12rest 2 min
Incline Cable PressIncline press3 × 8–12rest 2 min- Seated Cable RowRow3 × 8–12rest 2 min
- Cable Lateral RaiseLateral raise3 × 10–15rest 1:15 min
Lying Cable FlyFly3 × 10–15rest 1:15 min
Rope Hammer CurlCurl3 × 10–15rest 1:15 min
Bar Triceps PushdownTriceps extension3 × 10–15rest 1:15 min
about 55 min
Lower body BHips · Legs · Core
- Romanian DeadliftHip hinge3 × 8–12rest 2 min
- Cable Belt SquatSquat and lunge3 × 8–12rest 2 min
- Cable Crunch with HandlesCore3 × 10–15rest 1:15 min
Cable Glute KickbackGlute isolation3 × 10–15rest 1:15 min
Standing Cable Leg CurlHamstring curl3 × 10–15rest 1:15 min
Cable Calf RaiseCalf raise3 × 10–15rest 1:15 min
Cable Dead BugCore3 × 10–15rest 1:15 min
about 55 min
Sets × reps. The weights come from your fitness check, so they are not shown here.
Get stronger
Goal: get stronger. Intermediate. Fewer reps and longer rests on the big exercises, accessories in a moderate range.
Equipment: BenchRopeBarAnkle cuffHip belt
Full body APush · Pull · Legs
- Cable Bench PressChest press4 × 5–8rest 2:30 min
- Seated Cable RowRow4 × 5–8rest 2:30 min
- Cable Belt SquatSquat and lunge4 × 5–8rest 2:30 min
- Cable Lateral RaiseLateral raise2 × 8–12rest 1:30 min
- Cable CrunchCore2 × 8–12rest 1:30 min
- Rope Triceps PushdownTriceps extension2 × 8–12rest 1:30 min
about 60 min
Full body BPull · Shoulders · Hips
- Kneeling Wide-Grip Lat PulldownPulldown and pull-up4 × 5–8rest 2:30 min
- Cable Shoulder PressOverhead press4 × 5–8rest 2:30 min
- Romanian DeadliftHip hinge4 × 5–8rest 2:30 min
- Lying Cable FlyFly2 × 8–12rest 1:30 min
- Cable Crunch with HandlesCore2 × 8–12rest 1:30 min
- Rope Hammer CurlCurl2 × 8–12rest 1:30 min
about 60 min
Full body CAll-round mix
- Incline Cable PressIncline press4 × 5–8rest 2:30 min
- Seated Cable RowRow4 × 5–8rest 2:30 min
- Cable Belt SquatSquat and lunge4 × 5–8rest 2:30 min
- Romanian DeadliftHip hinge4 × 5–8rest 2:30 min
- Face PullRear delts2 × 8–12rest 1:30 min
about 60 min
Sets × reps. The weights come from your fitness check, so they are not shown here.
Fitter and toned
Goal: get fitter and more toned. Beginner. More reps, shorter rests and a bit more lower body, core and posture.
Equipment: BenchRopeBarAnkle cuff
Full body ALegs · Back · Core
- Cable Goblet SquatSquat and lunge4 × 10–15rest 1:15 min
- Seated Cable RowRow4 × 10–15rest 1:15 min
- Cable Bench PressChest press4 × 10–15rest 1:15 min
- Cable Glute KickbackGlute isolation2 × 12–15rest 45 s
- Cable CrunchCore2 × 12–15rest 45 s
- Face PullRear delts2 × 12–15rest 45 s
about 40 min
Full body BGlutes · Pull · Shoulders
- Romanian DeadliftHip hinge4 × 10–15rest 1:15 min
- Kneeling Wide-Grip Lat PulldownPulldown and pull-up4 × 10–15rest 1:15 min
- Cable Landmine PressIncline press4 × 10–15rest 1:15 min
- Cable Glute KickbackGlute isolation2 × 12–15rest 45 s
Cable Wood ChopRotation and anti-rotation2 × 12–15rest 45 s- Cable Lateral RaiseLateral raise2 × 12–15rest 45 s
about 40 min
Sets × reps. The weights come from your fitness check, so they are not shown here.
Healthy and mobile, 60+
Goal: stay healthy and mobile. Calm style. Everyday movements first: standing up, pulling, pushing, balance and carrying, with reps in reserve.
Equipment: RopeAnkle cuffStool
Full body ASit-to-stand · Pull · Balance
Cable Box SquatSquat and lunge2 × 10–12rest 2 min
Bench-Seated Cable RowRow2 × 10–12rest 2 min
Braced Single-Arm Cable PressChest press2 × 10–12rest 2 min
Single-Leg StandBalance2 × 20–30rest 30 s
Cable Pull-ThroughHip hinge2 × 10–12rest 2 min
Suitcase Carry in PlaceCarry2 × 20–30rest 1:15 min- Face PullRear delts2 × 12–15rest 1:15 min
about 40 min
Full body BStep-ups · Push · Calves
- Cable Box SquatSquat and lunge2 × 10–12rest 2 min
Seated Wide-Grip Lat PulldownPulldown and pull-up2 × 10–12rest 2 min- Braced Single-Arm Cable PressChest press2 × 10–12rest 2 min
- Cable Pull-ThroughHip hinge2 × 10–12rest 2 min
- Single-Leg StandBalance2 × 20–30rest 30 s
- Cable Dead BugCore2 × 12–15rest 1:15 min
- Cable Calf RaiseCalf raise2 × 12–15rest 1:15 min
Seated Knee RaiseShoulder and posture care2 × 8–12rest 1 min
about 45 min
Sets × reps. The weights come from your fitness check, so they are not shown here.
How to use these plans
- Sets × reps: “4 × 8–12” means four work sets with 8 to 12 reps each. When you reach 12 in all sets with clean form, go one step heavier next time.
- Weight: pick a weight that leaves one or two clean reps in reserve at the end of each set. In DCFT the fitness check does this for you.
- Rest: rest as long as stated. Big exercises need longer breaks than small ones.
- Warm-up: a few minutes of light movement plus one or two lighter sets before the first heavy exercise.
- Every few weeks: plan a lighter week. You recover and come back stronger.
Why let the app build your plan?
A printed plan can’t know your machine. DCFT plans with the weights your stacks can really set, swaps exercises you can’t do with your equipment, shortens a session when time is short, adds weight when you are ready and plans the lighter weeks for you.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.