ONE TOWER · SEVEN DAYS

Cable
Tower 7

A full-body training split built around a twin-cable tower, a light plate stack and a few attachments. Refined through eight audits until two in a row came back clean.

7days a week
11muscle groups covered
≤55minutes per session
8audits, last 2 clean

The week

L · low pulley M · chest height H · high pulley F · floor

Weekly volume

Hard sets per muscle each week. The grey band is the target range.

Rules

EFFORT

Stop 1–3 reps before failure. Last set of an isolation move can go to 0–1. On Day 4, never go hard.

TWO CABLES

Two handles: each hand gets about half the stack. Yoke + one handle: one hand gets the whole stack. When a two-handle move gets too easy, switch to the single-arm version.

ONE SIDE AT A TIME

Do left then right with no rest between. That's one set. Then rest 60–90 s.

WHEN THE STACK RUNS OUT

  1. Add a plate
  2. 3 s lowering
  3. Pause at the hardest point
  4. 1.5-reps
  5. Rest 45 s

DELOAD

Every 6th week, do the same days at half the sets, stopping 3–4 reps short.

MISSED A DAY?

Skip it and carry on with the next one. Don't stack two days together.

1:1 OR 2:1

V-yoke on both cables: 1:1, handle feels the full plate weight. One cable only: 2:1, about half. Need more resistance? Use the yoke. Always keep at least one plate on, or the cables can jump off the pulleys.

ANCHOR IT

Rows, face pulls and pull-throughs pull the tower toward you. Bolt it down or put weight on the base.

Audit trail