Three complete workouts for different experience levels, designed for home gym setups with VOLTRA I.

These workouts assume you have VOLTRA I mounted at an adjustable height on a rack (Sliding Rack Mount, Darko QuickMount, or similar) and optionally a Travel Platform for floor-based movements. If you only have a single fixed mount point, you can still do most of these exercises — just skip or substitute the ones that require a different cable angle.

All workouts use Weight Training Mode unless otherwise noted. Start each session with 2–3 minutes of light cable pulls at low resistance to warm up the movement patterns and get a feel for the cable tension.

For people who are new to VOLTRA I or new to resistance training. Focus on learning the cable feel and building foundational movement patterns. Keep resistance conservative — VOLTRA I's constant tension means 20–30 lbs will feel more demanding than the same weight on a traditional machine.

Structure: 2 sets of 10–12 reps per exercise. 60–90 seconds rest between sets.

A1. Cable Chest Press — Mount at chest height. Face away from the device, handle in one hand, press forward. Alternate sides. Start at 15–25 lbs.

A2. Seated Cable Row — Mount at mid-height. Sit on the floor or a bench facing the device. Pull the handle toward your torso, squeezing shoulder blades together. 20–30 lbs.

A3. Cable Goblet Squat — Mount at low position or use the Travel Platform. Hold the handle at chest level and squat. The cable tension keeps you upright and helps teach squat form. 15–25 lbs.

A4. Cable Bicep Curl — Mount at low position. Stand facing the device, curl the handle. 10–20 lbs.

A5. Cable Tricep Pushdown — Mount at high position. Face the device, push the handle or rope down, keeping elbows pinned. 10–20 lbs.

A6. Pallof Press (Core) — Mount at chest height. Stand perpendicular to the device. Hold the handle at your chest, press straight out, hold 2 seconds, return. Resist the rotation. 10–15 lbs.

For home gym regulars who are comfortable with VOLTRA I and want more volume and variety. This split alternates upper-body and lower-body days.

Upper day — 3 sets of 8–12 reps, 60–90 seconds rest

B1. Standing Cable Fly — Mount at chest height. Face away, arms wide, bring handles together in front of your chest. 15–25 lbs per side.

B2. Cable Row (varied grip) — Alternate between wide grip rows and close grip rows across sessions for back development. 25–40 lbs.

B3. Cable Lateral Raise — Mount at low position. Stand side-on to the device, raise the handle out to shoulder height. 8–15 lbs. Controlled reps — this is where VOLTRA I's constant tension really punishes sloppy form.

B4. Cable Face Pull — Mount at head height. Pull the rope toward your face, externally rotating at the end. 15–25 lbs. Great for shoulder health.

B5. Cable Curl / Tricep Superset — Alternate bicep curls and overhead tricep extensions without changing the mount height. 10–20 lbs.

Lower day — 3 sets of 10–15 reps, 60–90 seconds rest

B6. Cable Romanian Deadlift — Mount at low position or use Travel Platform. Hinge at the hips, keeping a soft knee, and pull the cable through the hip extension pattern. 30–50 lbs.

B7. Cable Leg Extension — Ankle strap, mount low. Sit on a bench, extend the knee against cable resistance. 15–25 lbs. This is one of the exercises that makes VOLTRA I worth owning for leg training.

B8. Cable Hamstring Curl — Ankle strap, mount low. Lie prone on a bench or stand and curl the leg back. 15–25 lbs.

B9. Cable Calf Raise — Travel Platform setup. Stand on the platform edge, attach the cable to a belt or harness, and do calf raises against resistance. 20–35 lbs.

B10. Cable Pallof Press Variation — Anti-rotation core work. Alternate between standing and kneeling positions across sessions. 10–20 lbs.

For people who know their way around a gym and want to use VOLTRA I's advanced features. This workout incorporates Eccentric Overload and Resistance Band Mode alongside standard Weight Training.

Structure: 4 sets of 6–10 reps. 90–120 seconds rest. Use heavier loads and focus on quality.

C1. Cable Chest Press with Eccentric Overload — Weight Training Mode with +20% eccentric. The pressing phase is your set weight; the return phase is 20% heavier, forcing you to control the negative. 30–50 lbs base. Enable Sport Mode for the full 200 lb range if needed.

C2. Lat Pulldown (Resistance Band Mode) — Mount high. Resistance Band Mode increases load as the cable extends, so the pulldown gets progressively harder through the bottom of the range. This changes the strength curve compared to standard constant-load pulldowns. 25–40 lbs base.

C3. Cable Hack Squat with Travel Platform — Stand on the Travel Platform, cable attached to a belt or harness at hip level. Squat against the cable resistance pulling you down. 40–70 lbs. A serious leg stimulus without needing a hack squat machine.

C4. Single-Arm Cable Row with Eccentric Overload — +15% eccentric. The row portion is your set weight; the extension back is heavier. This builds tremendous back strength and grip endurance. 25–40 lbs per side.

C5. Cable Woodchop (Damper Mode) — Damper Mode resists based on speed — the faster you pull, the harder it gets. Perform explosive rotational chops for power development. Set the damper level to match your ability.

C6. Farmer Carry with Eccentric Loading — Cable attached to a handle, walk away from the mount point. The eccentric overload setting adds extra resistance on the return, turning a simple carry into a deceleration exercise. 30–50 lbs.