Cable Workout Routine: Train to Become Jacked like Nathan Summers!

Cable Workout

You guys have been loving the X-Men we’re bringing in recently, and now it’s time for one of my favorites.

How Cable hasn’t been added to our Superhero Workouts yet is beyond me, but I’m just happy he’s finally getting his spot.

We’ve obviously already had multiple Deadpool inspired workouts, considering he’s one of my favorite characters – and we’ve obviously had our Josh Brolin Workout and Diet – but now it’s time to bring in Nathan Summers.

Cable is one of the most powerful and popular X-Men mutants there are, so he’ll likely be making some new lists we roll out at SHJ in the future – meaning it’s a good thing we’ll have him in our databases ahead of time.

That, and he’ll be a fun character for you guys to be able to get on the Marvel Workout Placement Quiz.

Cable Stats:

Real Name: Cable

Height: 6’8

Weight: 350 lbs.

Comics: Marvel

Powers: Yes

Cable is actually ginormous.

At 6’8, 350 pounds he comes in as a monster towering over most characters, and holding weight and mass above most – outside of our behemoths.

Wolverine was the shortest spot among comic characters we’ve seen at 5’3, prior to the Teenage Mutant Ninja Turtles coming in at 5’2, (and Gimli even shorter) – but Damian Wayne (Robin) is only 5’4.  Goku isn’t that tall either, though, standing only 5’7, with Miles Morales only an inch above him.

One Punch Man falls in at 5’9 right there with RyuNightwing at 5’10, and then Spider-ManDaredevil, and Green Arrow coming in around 5’11 and Beast joining them.

We’ve had Superman and Eddie Brock’s Venom at 6’3, and Captain AmericaScorpion and Batman at 6’2, and Carnage at 6’1. Thor and Cyborg are towering over them at 6’6, Thanos and King right there with them at 6’7, Bane at 6’8, and Deathstroke right below at 6’5, and Black Manta at 6’4.

Ronan and Sagat are 7’5, and Doomsday came in at 8’10, and I doubt any characters are touching that anytime soon.

But, don’t worry if you’re not the same height or weight range.

We write these routines to be utilized by anyone and everyone.

Cable Workout 1

Cable Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero.**

Every hero needs to still have a good diet.

Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.

You can’t out train your diet, so I want to still give some pillars for nutrition.

You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.

Guys like Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh JackmanTom HopperBenedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana GrandeMustafa Shakir and Madelaine Petsch are vegansBrandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

It’s all about sustainability.

AND, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.

Which is why our Academy utilizes multiple different Nutrition Classes (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, SuperHumans) to allow people to choose what is right for YOU!

Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.

Cable Workout 2

Cable Workout Routine Research

We’ve made it to “the fun part”.

And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.

To learn more about Cable we’re going to be pulling right from his Wiki Fandom page and finding out just how we need to be building out this routine – starting with some background information.

Here’s a large chunk of information they give us to tell us just who Cable really is:

When geneticist Mr. Sinister found that a union between the X-Men Scott Summers and Jean Grey would produce a powerful mutant, he hoped he could control such a mutant and use it to defeat Apocalypse. At the time, Jean Grey was believed to be dead, so Sinister created a clone of her. He named the clone Madelyne Pryor, and created a false background for her. He arranged for her to meet Scott Summers. Scott was instantly drawn to Madelyne because she strongly resembled his true love. They quickly married and Madelyne later became pregnant. They named their son Nathan Christopher Charles Summers. Together, they raised the child in Anchorage, Alaska. Everything changed when Scott’s first love, Jean Grey, was discovered to be alive. Scott left little Nathan and Madelyne to reunite with Jean and the other founding members of the X-Men to form a new team called X-Factor. Mr. Sinister sent his Marauders to capture Nathan and to kill Madelyne before she could be exposed as a clone. Madelyne survived and came into the care of the X-Men while Sinister took Nathan to his secret lab hidden under an orphanage in Nebraska.

It doesn’t really give us much to go on for this workout routine, but it is relevant for Cable’s background.

Plus, we already know we’re going to be training to build mass – that’s for sure.

When we make our way down into his powers and abilities section we can start with some information about his overall abilities:

When Cable was de-aged, he lost the majority of his powers, however, when he re-aged, he slowly regained his powers, along with new powers and abilities. After traveling through time with the Mutant Messiah, Cable stated that his telepathy and telekinesis had faded to nothing. However, Cable utilized his much-diminished telepathy and telekinesis when battling Stryfe, and stated that he still needed some semblance of telekinesis to prevent the Techno-Organic Virus from taking over his body. He also did not display his technologically-derived telepathy and telekinesis after the destruction of Providence.

He has been stated to be an Alpha-Level Mutant.

Cable does have a slew of powers and abilities, but I’m going to go through most of them really quickly and zoom in on the abilities that will actually really help us with the workout.

Here’s some of his powers they start off with that we will be cutting some of the depth from the descriptions:

Cyberpathy: Cable now has a technological link to the “Infonet,” which acts as a surrogate for his telepathy—instead of reading minds, he is now a cyberpath, able to “read” digital information and broadcasts. He also displayed the ability to forcefully link other minds to the Infonet (as he demonstrated against Captain America). In effect, he has enhanced his limited psionic powers via technological means.

Telepathy: Cable can read minds and project the thoughts of others.

Psychokinesis: Capable of very fine control over objects, including himself. On larger levels, Cable can levitate great weights, into the hundreds of tons, but his upper limit has remained undisclosed. He was stated to be an Omega Level Telekinetic.

Intuitive Aptitude: Cable can disassemble complex devices explosively (separating every last component, such as screws, nuts, circuit boards, etc.), and just as quickly and easily assemble complex devices. This also has enabled him to even attain awareness and control over objects as small as individual electrons in an atom. For instance, Cable could detect if a seal was hermetic, or not, by checking for the presence of penetrating oxygen molecules. He could even detect and discern individual oxygen molecules, and determine the atomic weight of molecules, by the amount of atoms present.

Teleportation: By saying “Bodyslide by two,” he can teleport or ‘bodyslide’ to virtually any area with a passenger. Theoretically speaking, if he says “Bodyslide by one,” he should be able to teleport by himself. Bodysliding deactivates Cable’s telekinesis and bodysliding abilities for a short amount of time. This ability has been seen in the Civil War comic books and Cable and Deadpool comics.

On top of each of these abilities his Wiki Fandom also gives much more information, breaking down individual powers that come with them

But, in order to keep this one focused on the workout, I’m going to list what we REALLY need:

  • Superhuman Endurance: Cable possesses superhuman physical endurance, just as he does superhuman levels of mental endurance. He is capable of exerting himself at peak levels (fighting full-out, sprinting, etc.) for several hours, before fatigue begins to visibly impair his performance. He is also capable of going extended periods of time without sleep, being fully capable of fully resting with not much over an hour of sleep. However, whenever both possible and feasible, Cable still chooses to sleep for hours at a time (approximately 6 – 8), in order to dream. This high endurance has had other effects on his body, making even his soft tissues extremely durable, and more than up to the task of rendering him virtually immune to conventional firearms and conventional firearm munitions.
  • Superhuman Speed: In spite of his great size and impressive build, Cable is literally fast enough to evade high-powered bullets in-flight (after they have been fired), and even has the ability to visually track rounds after they’ve been fired (though they are not easy to see, except through his cybernetic eye).
  • Superhuman Agility.
  • Superhuman Dexterity.
  • Master Combatant: Cable is a highly-accomplished warrior and battle strategist, highly adept in many forms of hand-to-hand combat and in the use of a variety of weaponry from both the 20th and 40th Centuries.
  • Class 10: Cable’s left arm is superhumanly strong, and he can augment himself by using his telekinesis. Without the mechanical arm and augmenting his strength Cable possesses athlete level strength.

You can see why Cable is referred to as an Alpha Level Mutant.

His powers go far beyond just his teleportation.

For this one the main focus is going to be a big massive physique and the strength to go with it – which will thankfully also bring on the speed. In order to work around his superhuman endurance we’ll also be tacking on some stamina work as well with a couple days a week.

Cable Workout Routine

Cable Workout Routine

Training Volume:

3-5 days per week


For this one we’re going to be going with a heavy PPL (Push, Pull, Leg) Split, and then we’re going to have that stamina day I mentioned as well as an Alpha Mutant Circuit Test that will revolve around heavy training but also high intensity for the endurance aspect.

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & traditional pyramid training, straight sets, super sets, progressive overload and more.

Cable Workout Routine: Sample Schedule

Monday: Cyberpathy Push Day

Tuesday: Alpha Level Mutant Circuit Test

Wednesday: Cyberpathy Pull Day

Thursday: Techno-Organics Endurance

Friday: Cyberpathy Leg Day

Saturday: Active Rest Day or Bonus Parkour/MMA/Endurance Work

Sunday: Rest Day

Cable Workout Routine: Cyberpathy Push Day

Warm Up: 

10-30 Minute Walk/Jog


Superset One:

A. Incline Dumbbell Bench Press

4×12, 10, 10, 8

B. Overhead Tricep Extension

4×12, 10, 10, 8

Superset Two:

A. Seated Arnold Press

3×12, 10, 8

B. Seated DB Front Raises

3×12, 10, 8

Superset Three:

A. Cable Chest Flyes


B. Cable Tricep Pushdowns


Optional Cardio: 

Varied 10-30 Minutes Additional Cardio

Cable Workout Routine: Alpha Level Mutant Circuit Test

In a perfect world our Academy members or 90 Day System members will use this day to work in our Benchmark Workouts to continue testing and improving scores and tracking them against other members; especially our SHJ Core Benchmarks (although our Hero Benchmarks are just as awesome).

If you are not an Academy member or you don’t have access to a 90 Day System, you can also sub in different circuits here from some of the HIIT resources I provide.

(Another note: You should continue coming back and re-trying to workout every so often to see how much you can improve your score!)

Alpha Level Mutant Circuit Test: Complete 4 Rounds for Time

Run 400M

30 Kettlebell Swings

25 Push Ups

20 Deadlifts

15 Sit Ups

10 Goblet Squats

5 Pull Ups

Cable Workout Routine: Cyberpathy Pull Day

Warm Up: 

10-30 Minute Walk/Jog


Superset One:

A. Dumbbell Deadlifts

4×12, 10, 10, 8

B. Cable Face Pulls

4×12, 10, 10, 8

Superset Two:

A. Barbell Shrugs

3×12, 10, 8

B. Lateral Raises

3×12, 10, 8

Superset Three:

A. Preacher Curls


B. Chin Ups


Optional Cardio: 

Varied 10-30 Minutes Additional Cardio

Cable Workout Routine: Techno-Organics Endurance

For your endurance, HIIT or MMA/Parkour days you have quite a few options.
You can utilize enforced endurance training that I will program for you based on your fitness level like we do with other workouts here at SHJ…OR you can do 45-60+ minutes of varied cardio (bike, treadmill, elliptical, stairs, row, swim, etc.)…OR you can even use the HIIT resources I’ll provide.

I’ll break it down in that order:

Option One – Run Based on Overall Fitness Level:

Beginner: 1-3 Miles

Intermediate: 3-5 Miles

Advanced: 5+ Miles

Endurance Work Resources:

Option Two – Varied Cardio for 45-60 Minutes:

Split your cardio up however you’d like but complete 45-60+ minutes using:

  • Treadmill Walk/Run
  • Rower Machine
  • StairMaster
  • Elliptical
  • Swim
  • Bike

Option Three – Complete HIIT Training Using SHJ Resources:

Cable Workout Routine: Cyberpathy Leg Day

Warm Up: 

10-30 Minute Walk/Jog


Superset One:

A. Back Squats

4×12, 10, 10, 8

B. Glute Bridges

4×12, 10, 10, 8

Superset Two:

A. Leg Press

3×12, 10, 8

B. Leg Press Calf Raises

3×12, 10, 8

Superset Three:

A. Weighted Sit Ups


B. Hanging Leg Raises


Optional Cardio: 

Varied 10-30 Minutes Additional Cardio

Cable Workout Routine: Optional Additional Training Resources

Parkour Training Resources:

Main MMA Training Resources

Other MMA Training Resources:


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