12-Week Functional Trainer Program ft. Ares™ 2.0

Functional trainers are the ultimate all-in-one machines, which means you can complete an entire 3-phase training program without any other equipment. This 12-week functional trainer program uses the REP® Ares™ 2.0 to take you from building a solid foundation through a volume block and into real strength work.

The Ares™ 2.0's dual weight stacks, swivel pulleys, and one-hand trolley adjustments make it easy to flow between exercises and load both sides of the body independently, which is exactly the kind of versatility a phased program demands.

Periodized training plans that change volume and intensity every few weeks are much better for building maximal strength than sticking to the same old routine. This plan follows that research by shifting the stimulus every few weeks so your body keeps adapting instead of just going through the motions.

The Benefits of Functional Trainers and Cables

Cables deserve more credit than they usually get. Research shows that cable-based exercises can produce higher muscle activation in several prime movers and core muscles compared to fixed-path machines, along with greater joint range of motion during movements like chest presses, curls, and overhead presses. Standing cable work also challenges your stabilizers, since there's no seat back or pad doing the bracing for you.

The best part for a phased program is that cables let you train multi-joint, multi-planar patterns that look and feel like real movement, so they're a great fit for everything from hypertrophy sets to heavier strength work. The Ares™ 2.0's 2:1 cable ratio keeps the cable moving quickly for functional exercises, and the dual selectorized stacks (260 lbs each, upgradeable to 310 lbs) give you plenty of room to grow across all three phases.

Learn more about what makes the Ares™ 2.0 stand out and explore the best equipment to pair with it.

Phase 1: Foundation (Weeks 1–4)

The goal here is work capacity, technique, and some early muscle growth. This is where you're building the groundwork so you can handle the heavier phases without getting beat up.

• Train 3 days per week
• Pick a push, pull, squat/hinge, and core pattern for each session
• Aim for 2-3 sets of 10-15 reps at RPE 6-7
• 60-90 seconds of rest between sets
  

Sample exercises: Cable squat and press, lat pulldown, chest fly, seated row, face pulls, Pallof press, cable pull-through, hip abduction, bicep curls, overhead tricep extension

Focus on smooth reps, controlled tempos, and learning each movement pattern. If a weight feels too easy on the last rep, bump it up next session. If your form starts falling apart, back off.

Phase 2: Volume (Weeks 5–8)

Time to put some real work in. Phase 2 increases your total training volume (sets x reps x load), which is a strong driver of muscle growth and prepares your joints and connective tissue for the heavier loads coming in Phase 3. You'll also start rotating in some new exercises to keep the stimulus fresh while your core lifts stay consistent.

• Train 3-4 days per week
• Aim for 3-4 sets of 8-12 reps at RPE 7-8
• 90-120 seconds of rest between sets

Sample exercises: Split squats, lat pulldown, chest fly, bent-over row, lateral raise, reverse fly, low-to-high woodchop, cable crunch, glute kickbacks, hamstring curl, shoulder press, straight-arm pulldown

Add 1 set to your main movements compared to Phase 1. If you can exceed your target rep range by 1-2 reps on a given exercise, increase the load by a small amount next session.

Phase 3: Strength (Weeks 9-12)

This is where the fun lives. Now that you've built the base and stacked the volume, it's time to push heavier loads with lower reps. Overall volume drops slightly now to manage fatigue and let your nervous system focus on producing force.

• Train 3 days per week
• Main lifts: 3-5 sets of 4-8 reps at RPE 7-9 with 2-3 minutes of rest
• Accessory work stays in the 8-12 rep range
  

Sample exercises (main lifts): Cable squat, lat pulldown (heavy), seated row (heavy), chest press, shoulder press, cable pull-through

Sample exercises (accessories): Face pulls, lateral raise, Pallof press, hip adduction/abduction, leg raises, high-to-low woodchop, bicep curls, triceps pushdowns

Keep form tight and give yourself full rest between heavy sets. You earned this phase by being patient with the first two.

Progression and Deload

Each phase builds on the one before it. In Phase 1, you're body is learning the patterns and building capacity. Phase 2 adds volume to drive muscle growth, and Phase 3 converts all that work into raw strength. Building from higher volume and moderate loads toward heavier, lower-volume work is the backbone of effective periodization.

After Week 12, take a deload week. Cut your volume in half, drop intensity to RPE 5-6, and let your body catch up. Don't be tempted to keep pushing, this is actually where much of your progress will happen. Then you can repeat the cycle with heavier starting loads, new exercise variations, or both.

Attachment Swaps

One of the perks of running a phased program on the Ares™ 2.0 is how quickly you can swap cable attachments to match the goal of each block. The Ares™ 2.0 comes with D-handles, a lat pulldown bar, and a low row bar, so you're covered out of the box.

As your program evolves, consider adding a rope attachment for face pulls and triceps work, a straight bar for curls and presses, or specialty grips for rows and pulldowns. Different handle types can alter muscle activation patterns during cable exercises, so switching attachments changes the training stimulus (plus adds some fun variety). Check out REP's cable attachments to find what fits your training.

Not familiar with the Ares™ yet? Here's a full breakdown of what the Ares™ cable machine is and why it works.

FAQs

Can you build muscle with just a functional trainer?

You absolutely can. Research shows cable and machine-based resistance training produces significant gains in strength and muscle when you apply progressive overload consistently. A functional trainer like the Ares 2.0 covers push, pull, squat, hinge, and core patterns, which checks all the boxes for a full-body program.

How often should I train on a functional trainer?

Three to four days per week is a sweet spot for most people. That gives you enough frequency to build strength and muscle while leaving room for recovery.

Do I need to add free weights to this program?

You don't have to, but you can. The Ares 2.0 integrates with your power rack, so barbell squats, bench press, and deadlifts are right there if you want to mix them in. This program is designed to work as a standalone cable plan, though.

When should I deload?

After finishing all three phases (Week 12) is the ideal time. A deload week with reduced volume and intensity helps your body recover and sets you up for another productive training cycle.