Functional Trainer Multi-Gym: Specs, Setup & 30-Minute Plan
Dual adjustable pulleys = hundreds of joint-friendly exercises in a small footprint—perfect for consistent at-home strength.
Key specs (quick)
Pulley ratio
2:1 suits most users; 1:1 for heavy pulls/athletes.
Stacks
150–200 lb per side covers most; consider upgrades for heavy rows/presses.
Cable travel
Long, smooth travel enables overhead work and floor pulls.
Adjustability
More height holes = precise setup for every move and height.
Frame & bearings
Stout frame and smooth pulleys feel better and last longer.
Attachments
D-handles standard; rope, straight bar, ankle cuff add useful variety.
Medical considerations
- New to resistance training? Prior injuries or medical conditions? Get clinician/coach guidance on exercise selection and load progressions.
- Stop any set that causes sharp pain, numbness, or joint instability.
30-minute full-body (3×/week)
Chest Press
Bench, pulleys mid-chest.
Seated Row
Bench, pulleys low.
Split Squat
Single handle, pulleys low.
Face Pull
Rope, pulleys high.
Cable Chop
High → low pattern.
Curl + Pressdown
Straight bar low + rope high (superset).
Progression: When you hit top reps with crisp form, add 5–10 lb per handle next session.
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Further reading (peer-reviewed)
ACSM Position Stand (2009): Resistance-training progression
WHO (2020): Physical activity & muscle-strengthening guidelines
