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Cable full body work out

by George G.
2 athletes joined

Program Description

10 week program designed to build your upper body muscle utilizing a cable functional trainer, dumbbells and an adjustable bench.

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 13, 2025 02:03
  • Last Edited
    Jul 16, 2025 08:56

Summary

Transform your fitness journey with this comprehensive 10-week Cable Full Body Workout program, designed for three sessions per week. This program combines cable, machine, and bodyweight exercises to target all major muscle groups, ensuring balanced strength development and improved endurance. With guided workouts including chest presses, pull-ups, and tricep extensions, you’ll build muscle and increase your overall fitness level. Perfect for those looking to maximize their results in a garage gym setting, this program will keep you motivated and on track to achieve your goals!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Cable Crossover
1
2
15 reps
10 reps
-
-
4
Overhead Tricep Extension (Cable)
1
2
15 reps
10 reps
-
-
5
Skull Crusher (Barbell)
1
2
15 reps
10 reps
-
-
6
Tricep Pushdown (Cable)
1
2
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Cable Crossover
1
2
15 reps
10 reps
-
-
4
Overhead Tricep Extension (Cable)
1
2
15 reps
10 reps
-
-
5
Skull Crusher (Barbell)
1
2
15 reps
10 reps
-
-
6
Tricep Pushdown (Cable)
1
2
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Cable Crossover
1
2
15 reps
10 reps
-
-
4
Overhead Tricep Extension (Cable)
1
2
15 reps
10 reps
-
-
5
Skull Crusher (Barbell)
1
2
15 reps
10 reps
-
-
6
Tricep Pushdown (Cable)
1
2
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Cable Crossover
1
2
15 reps
10 reps
-
-
4
Overhead Tricep Extension (Cable)
1
2
15 reps
10 reps
-
-
5
Skull Crusher (Barbell)
1
2
15 reps
10 reps
-
-
6
Tricep Pushdown (Cable)
1
2
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Cable Crossover
1
2
15 reps
10 reps
-
-
4
Overhead Tricep Extension (Cable)
1
2
15 reps
10 reps
-
-
5
Skull Crusher (Barbell)
1
2
15 reps
10 reps
-
-
6
Tricep Pushdown (Cable)
1
2
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Cable Crossover
1
2
15 reps
10 reps
-
-
4
Overhead Tricep Extension (Cable)
1
2
15 reps
10 reps
-
-
5
Skull Crusher (Barbell)
1
2
15 reps
10 reps
-
-
6
Tricep Pushdown (Cable)
1
2
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Cable Crossover
1
2
15 reps
10 reps
-
-
4
Overhead Tricep Extension (Cable)
1
2
15 reps
10 reps
-
-
5
Skull Crusher (Barbell)
1
2
15 reps
10 reps
-
-
6
Tricep Pushdown (Cable)
1
2
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Cable Crossover
1
2
15 reps
10 reps
-
-
4
Overhead Tricep Extension (Cable)
1
2
15 reps
10 reps
-
-
5
Skull Crusher (Barbell)
1
2
15 reps
10 reps
-
-
6
Tricep Pushdown (Cable)
1
2
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Cable Crossover
1
2
15 reps
10 reps
-
-
4
Overhead Tricep Extension (Cable)
1
2
15 reps
10 reps
-
-
5
Skull Crusher (Barbell)
1
2
15 reps
10 reps
-
-
6
Tricep Pushdown (Cable)
1
2
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Cable Crossover
1
2
15 reps
10 reps
-
-
4
Overhead Tricep Extension (Cable)
1
2
15 reps
10 reps
-
-
5
Skull Crusher (Barbell)
1
2
15 reps
10 reps
-
-
6
Tricep Pushdown (Cable)
1
2
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown (Single Arm)
1
2
15 reps
10 reps
-
-
4
Bicep Curl (Dumbbell)
1
2
15 reps
10 reps
-
-
5
Bicep Curl (Cable)
1
2
15 reps
10 reps
-
-
6
Hammer Curl
1
2
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown (Single Arm)
1
2
15 reps
10 reps
-
-
4
Bicep Curl (Dumbbell)
1
2
15 reps
10 reps
-
-
5
Bicep Curl (Cable)
1
2
15 reps
10 reps
-
-
6
Hammer Curl
1
2
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown (Single Arm)
1
2
15 reps
10 reps
-
-
4
Bicep Curl (Dumbbell)
1
2
15 reps
10 reps
-
-
5
Bicep Curl (Cable)
1
2
15 reps
10 reps
-
-
6
Hammer Curl
1
2
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown (Single Arm)
1
2
15 reps
10 reps
-
-
4
Bicep Curl (Dumbbell)
1
2
15 reps
10 reps
-
-
5
Bicep Curl (Cable)
1
2
15 reps
10 reps
-
-
6
Hammer Curl
1
2
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown (Single Arm)
1
2
15 reps
10 reps
-
-
4
Bicep Curl (Dumbbell)
1
2
15 reps
10 reps
-
-
5
Bicep Curl (Cable)
1
2
15 reps
10 reps
-
-
6
Hammer Curl
1
2
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown (Single Arm)
1
2
15 reps
10 reps
-
-
4
Bicep Curl (Dumbbell)
1
2
15 reps
10 reps
-
-
5
Bicep Curl (Cable)
1
2
15 reps
10 reps
-
-
6
Hammer Curl
1
2
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown (Single Arm)
1
2
15 reps
10 reps
-
-
4
Bicep Curl (Dumbbell)
1
2
15 reps
10 reps
-
-
5
Bicep Curl (Cable)
1
2
15 reps
10 reps
-
-
6
Hammer Curl
1
2
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown (Single Arm)
1
2
15 reps
10 reps
-
-
4
Bicep Curl (Dumbbell)
1
2
15 reps
10 reps
-
-
5
Bicep Curl (Cable)
1
2
15 reps
10 reps
-
-
6
Hammer Curl
1
2
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown (Single Arm)
1
2
15 reps
10 reps
-
-
4
Bicep Curl (Dumbbell)
1
2
15 reps
10 reps
-
-
5
Bicep Curl (Cable)
1
2
15 reps
10 reps
-
-
6
Hammer Curl
1
2
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown (Single Arm)
1
2
15 reps
10 reps
-
-
4
Bicep Curl (Dumbbell)
1
2
15 reps
10 reps
-
-
5
Bicep Curl (Cable)
1
2
15 reps
10 reps
-
-
6
Hammer Curl
1
2
15 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Cable)
1
2
15 reps
12 reps
-
-
3
Face Pull
1
1
1
20 reps
18 reps
15 reps
-
-
-
4
Front Raise
1
2
15 reps
10 reps
-
-
5
Rear Delt Fly (Cable)
1
2
15 reps
12 reps
-
-
6
Cable Crunch
1
2
20 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Cable)
1
2
15 reps
12 reps
-
-
3
Face Pull
1
1
1
20 reps
18 reps
15 reps
-
-
-
4
Front Raise
1
2
15 reps
10 reps
-
-
5
Rear Delt Fly (Cable)
1
2
15 reps
12 reps
-
-
6
Cable Crunch
1
2
20 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Cable)
1
2
15 reps
12 reps
-
-
3
Face Pull
1
1
1
20 reps
18 reps
15 reps
-
-
-
4
Front Raise
1
2
15 reps
10 reps
-
-
5
Rear Delt Fly (Cable)
1
2
15 reps
12 reps
-
-
6
Cable Crunch
1
2
20 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Cable)
1
2
15 reps
12 reps
-
-
3
Face Pull
1
1
1
20 reps
18 reps
15 reps
-
-
-
4
Front Raise
1
2
15 reps
10 reps
-
-
5
Rear Delt Fly (Cable)
1
2
15 reps
12 reps
-
-
6
Cable Crunch
1
2
20 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Cable)
1
2
15 reps
12 reps
-
-
3
Face Pull
1
1
1
20 reps
18 reps
15 reps
-
-
-
4
Front Raise
1
2
15 reps
10 reps
-
-
5
Rear Delt Fly (Cable)
1
2
15 reps
12 reps
-
-
6
Cable Crunch
1
2
20 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Cable)
1
2
15 reps
12 reps
-
-
3
Face Pull
1
1
1
20 reps
18 reps
15 reps
-
-
-
4
Front Raise
1
2
15 reps
10 reps
-
-
5
Rear Delt Fly (Cable)
1
2
15 reps
12 reps
-
-
6
Cable Crunch
1
2
20 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Cable)
1
2
15 reps
12 reps
-
-
3
Face Pull
1
1
1
20 reps
18 reps
15 reps
-
-
-
4
Front Raise
1
2
15 reps
10 reps
-
-
5
Rear Delt Fly (Cable)
1
2
15 reps
12 reps
-
-
6
Cable Crunch
1
2
20 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Cable)
1
2
15 reps
12 reps
-
-
3
Face Pull
1
1
1
20 reps
18 reps
15 reps
-
-
-
4
Front Raise
1
2
15 reps
10 reps
-
-
5
Rear Delt Fly (Cable)
1
2
15 reps
12 reps
-
-
6
Cable Crunch
1
2
20 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Cable)
1
2
15 reps
12 reps
-
-
3
Face Pull
1
1
1
20 reps
18 reps
15 reps
-
-
-
4
Front Raise
1
2
15 reps
10 reps
-
-
5
Rear Delt Fly (Cable)
1
2
15 reps
12 reps
-
-
6
Cable Crunch
1
2
20 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Cable)
1
2
15 reps
12 reps
-
-
3
Face Pull
1
1
1
20 reps
18 reps
15 reps
-
-
-
4
Front Raise
1
2
15 reps
10 reps
-
-
5
Rear Delt Fly (Cable)
1
2
15 reps
12 reps
-
-
6
Cable Crunch
1
2
20 reps
15 reps
-
-
Week 1
1 / 10 Weeks
Day 1
1
Chest Press (Machine)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Cable Crossover
1 Set
2 Sets
15 Reps
10 Reps
-
-
4
Overhead Tricep Extension (Cable)
1 Set
2 Sets
15 Reps
10 Reps
-
-
5
Skull Crusher (Barbell)
1 Set
2 Sets
15 Reps
10 Reps
-
-
6
Tricep Pushdown (Cable)
1 Set
2 Sets
15 Reps
12 Reps
-
-
Day 2
1
Pull-Up (Bodyweight)
4 Sets
AMRAP
-
2
Seated Row (Cable)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Lat Pulldown (Single Arm)
1 Set
2 Sets
15 Reps
10 Reps
-
-
4
Bicep Curl (Dumbbell)
1 Set
2 Sets
15 Reps
10 Reps
-
-
5
Bicep Curl (Cable)
1 Set
2 Sets
15 Reps
10 Reps
-
-
6
Hammer Curl
1 Set
2 Sets
15 Reps
12 Reps
-
-
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Lateral Raise (Cable)
1 Set
2 Sets
15 Reps
12 Reps
-
-
3
Face Pull
1 Set
1 Set
1 Set
20 Reps
18 Reps
15 Reps
-
-
-
4
Front Raise
1 Set
2 Sets
15 Reps
10 Reps
-
-
5
Rear Delt Fly (Cable)
1 Set
2 Sets
15 Reps
12 Reps
-
-
6
Cable Crunch
1 Set
2 Sets
20 Reps
15 Reps
-
-