Advanced Hypertrophy Training Plan with Cable Equipment

Do you want to build muscle with an effective hypertrophy training plan at the gym? Using the cable is the ideal option to maximize muscle gain. We will adapt the training to all muscle groups using only the cable.

IMPORTANT: Rest is essential during training, both in terms of sleep and leaving days for recovery to prevent excessive muscle fatigue. Similarly, with this plan, we provide you with a training regimen that aims not to overload the body, so you only need to follow the plan.

The essential requirements for performing this cable hypertrophy training are:

Using the Cable to Build Muscle

Why use a single training tool like the cable instead of dumbbells and barbells? Unlike dumbbells and barbells, the cable allows us to achieve a greater range of motion in our exercises, in addition to creating continuous mechanical tension. Both of these properties are key drivers for muscle gain. However, dumbbells and barbells will have their appeal depending on your goal.

The Fundamental Role of Nutrition in Muscle Development

Nutrition plays a crucial role in muscle gain training. To achieve optimal muscle growth, it's essential to provide the body with the right nutrients in the right proportions.

A balanced and proper diet, with the correct proportion of macronutrients and a good intake of micronutrients, is essential to maximize training results and promote muscle growth. It's always advisable to seek the guidance of a trainer or nutritionist to obtain a personalized nutrition plan tailored to your individual needs.

Cable Training Plan: Workout Routines

This training plan requires some basic knowledge of training, making it suitable for intermediate to advanced level individuals.

Cable Back and Triceps Training Routine

Each training routine will be applied 1 to 2 times a week to maximize muscle mass gain. Considering that we need 10-20 weekly sets per muscle group to generate hypertrophy, having executed the exercises correctly near failure or even to failure. So, the training plan for this cable back and triceps routine will be:

Cable back routine

Cable biceps routine

Cable Leg and Shoulder Training Routine

As the second day of training, we will do the cable leg and shoulder training routine, and we will execute it as follows:

Cable Leg Routine

Cable and Dumbbell Shoulder Routine

Cable Chest and Triceps Training Routine

The training of the cable chest and triceps routine is more challenging:

Cable Chest Routine

Cable Triceps Routine

Cable Training Plan Guide

These training routines are focused on building muscle in the leg, shoulder, chest, triceps, back, and biceps muscle groups using the cable tool specifically. To delve into muscle growth, we should follow these steps when executing the routine:

How Many Days to Execute a Training Routine?

• The number of days will depend on the time you have available, so you can adjust them as you prefer. However, the optimal way is as we offer it. This way, you can properly rest your muscles and maximize your performance in the gym.

What is a Training Set?

A training set is the number of times you repeat an exercise. For a hypertrophic goal, i.e., muscle gain, it's necessary to perform a minimum of 10 sets per muscle group per week and a maximum of 20 sets per week.

What are Repetitions? How Many Repetitions to Perform in Training?

A repetition is the number of times we perform a movement of an exercise. In a bench press, for example, one complete lift of the bar is one repetition. Depending on our muscle or strength goal, we might want to perform more or fewer repetitions.

• In each set, perform 6 to 10 repetitions, giving your maximum effort near muscle failure without actually reaching failure, except in exceptional cases. If you can perform more than 10 repetitions, do them until near muscle failure, but that would indicate that you should increase the weight.

When to Perform the Dropset in Our Routine?

• For this routine, I recommend doing a dropset at the end of the training. For example, if you do a total of 20 sets in a leg and shoulder session, then 3 sets out of those 20 would be replaced by a dropset for either legs or shoulders. Ideally, you should do a dropset for each muscle group per week.

Training Progression:

• The training should focus on progressive overload. For this, there are two alternatives: either increase the weight in each set or start with the maximum weight and gradually reduce it. The better alternative for muscle gain is to start with the maximum weight and decrease it, as it aligns with the 6-10 repetitions per set criterion. However, if you decide to increase the weight per set, you must push all your repetitions to your body's true limit. Decreasing weight from more to less is simpler because with fewer repetitions, you overload yourself. However, going from less to more weight requires increasing your repetitions until you reach a true overload.

Download the GymNotes Training Plan

With my gym training log app, you can automatically set up the cable chest and triceps training routine, cable back and biceps routine, and the cable leg and shoulder routine. To do this, you simply need to click on the links below. It has been a pleasure to provide you with one of the routines that has benefited me the most in my training. I hope you enjoy it as much as I did!

• Back and Biceps Cable Workout Routine

• Leg and Shoulder Cable Workout Routine

• Chest and Triceps Cable Workout Routine

If you don't have GymNotes, you can download it right here: