PHA and Jump Sets on the 9089K1 Cable Station: build strength, improve microcirculation and increase muscle density without overexertion, all in a single station

In modern fitness, time has become a crucial factor. Those who train want sessions that are effective, comprehensive, intense yet sustainable. Those who plan training programmes, on the other hand, are looking for methods that combine strength, technical control, metabolic conditioning and intelligent fatigue management.

One of the most interesting methods in this area is Peripheral Heart Action Training, better known as PHA. It is a form of circuit training based on alternating between exercises for the lower and upper body. The principle is simple: rather than always concentrating the effort on the same muscle group, the workload is distributed across distant areas of the body, forcing the cardiovascular system to constantly redistribute blood flow.

In the reference material, PHA is described as a training method with a high systemic impact, distinct from the classic Jump Set, which is more focused on local muscle density and targeted hypertrophy. The slides also highlight the concept of blood shunting, that is, the dynamic movement of blood between different parts of the body as exercises are alternated.

This approach is perfectly suited to the Cable Station Premium Smart 9089K1, a cable station that allows you to put together a complete workout without changing machines: lower body, upper body, pulling, pushing, glute exercises, postural work and muscle definition can all be integrated into a single, fluid and easily replicable routine.

What is PHA Training?

Peripheral Heart Action Training is a method designed to alternate exercises for distant parts of the body, generally the upper and lower body.

In a traditional circuit, exercises can be performed in sequence without any particular logic: squats, push-ups, planks, lunges, burpees, rows. In PHA, however, the order of the exercises is crucial. A lower-body exercise is followed by an upper-body exercise, and vice versa.

This results in three main effects.

The first is a better distribution of exertion. Whilst the legs are working, the upper body recovers; when the upper body is working, the lower limbs have a chance to recover to some extent.

The second is an increase in the intensity of the session. Downtime is reduced, but without turning every exercise into a test of extreme endurance.

The third is increased cardiovascular workload. The heart must cope with the constant redistribution of blood flow between distant regions, whilst maintaining a high heart rate and metabolic demand.

A study on the metabolic profile of PHA has shown that, compared with a traditional resistance training session of the same volume, PHA can result in higher values for the percentage of VO₂max, perceived maximum heart rate, EPOC and perceived exertion, whilst completing the session in less time.

PHA and the cardiovascular system: why it differs from a standard circuit

The most interesting feature of PHA is not just the perceived fatigue. It is the quality of the stimulus.

Systematically alternating between upper- and lower-body exercises creates a continuous demand for cardiovascular adaptation. The body does not function in a “localised” way, but as an integrated system.

In the slides, this phenomenon is depicted as a sort of figure-of-eight circuit: blood is alternately directed towards the lower and upper limbs, increasing the workload on the heart without prematurely exhausting any single muscle group.

This alternation can also be useful for stimulating what is known as the ‘muscle pump’, particularly in the lower limbs. Every muscle contraction helps to promote venous return, that is, the movement of blood from the periphery back to the heart. This is particularly beneficial for those who spend many hours sitting or standing and are looking for a workout that can dynamically stimulate peripheral circulation.

It is important, however, to be clear: PHA is not a medical treatment and does not replace clinical protocols in cases of oedema, venous insufficiency, lymphoedema or cardiovascular conditions. Nevertheless, when incorporated into a properly structured programme, it can be an effective method for combining muscle work, peripheral activation and general fitness training.

Autonomic adaptations: the role of the nervous system

Another important aspect concerns the autonomic nervous system, that is, the system that regulates involuntary functions such as heart rate, blood pressure and vascular tone.

A study published in the’European Journal of Applied Physiology compared PHA with HIIT, assessing the effects on cardiovascular regulation and autonomic adaptations. After 30 sessions over three months, PHA showed positive effects on vagal modulation and cardiovascular control at rest.

Put simply, improved autonomic balance may indicate a greater ability on the part of the body to manage physiological stress and recover. This makes PHA an interesting method not only for “burning calories”, but also for stimulating the body in a deeper, more systemic way.

The slides summarise this concept using the image of the autonomic balance: before training, there is a greater imbalance towards sympathetic activity; after a PHA cycle, the system tends towards greater balance, with an increase in the vagal component.

Why use the Cable Station Premium Smart 9089K1

The Cable Station Premium Smart 9089K1 is particularly well-suited to this type of work as it allows you to perform a wide range of motor patterns at a single workstation.

With a cable station, you can work on:

• squat
• hip hinge
• vertical pulls
• horizontal pulls
• glute exercises
• postural exercises
• thrust movements
• core and stabilisation
• adduction and abduction exercises

The great advantage, in the context of PHA, is continuity. There is no need to move between racks, dumbbells, isometric machines and different benches. The user remains in the same workout area, adjusts the cable, changes their grip or accessory, and moves on to the next exercise.

This makes the method more organised, safer and easier to present in a communicative context: a video, a Reel or a demonstration featuring a fitness influencer can clearly show how a single machine can provide a complete, intense and modern workout.

PHA or Jump Set? In this case, they work together

Technically speaking, the proposed programme combines two approaches.

The first is the PHA method, because it systematically alternates between lower-body and upper-body exercises.

The second is the Jump Set, because each set consists of a pair of exercises performed alternately, with a scheduled rest period after the pair.

This structure is particularly effective because it helps to maintain a high standard of technical quality. It is not a matter of doing exercises at random without a break, but of organising the work into sensible blocks:

Lower + Upper → recovery → repeat the set.

This creates a high-intensity workout that is not chaotic. The load remains manageable, technique stays under control, and the effort is distributed across different muscle groups.

Suggested training programme using the 9089K1 Cable Station

Below is a routine based entirely on the Cable Station Premium Smart 9089K1, designed to alternate between upper and lower body exercises, maximising muscle density, blood circulation and the quality of movement.

The aim is to create a comprehensive workout consisting of 4 blocks, each comprising 2 exercises.

First section:

Low Cable Goblet Squat + Lat Machine

Routine: 8 repetitions per exercise
Series: 4
Recovery: 90 seconds between each lower + upper jump set

The first set immediately introduces the main principle of the method: a key lower-body exercise followed by a vertical pull for the upper body.

The low-cable Goblet Squat allows you to work your quadriceps, glutes and core whilst maintaining constant tension. The pull of the cable helps you to better feel the control of your upper body and the depth of the movement.

The Lat Machine immediately shifts the focus to the upper body, engaging the latissimus dorsi, teres major and elbow flexors. Whilst the lower body recovers partially, the cardiovascular system continues to sustain the effort.

This exercise is ideal for starting the session as it combines strength, control and intensity, without immediately causing the athlete to experience excessive metabolic fatigue.

Second section:

Low-cable Pull-Through + Face Pull

Routine: 12 repetitions per exercise
Series: 3
Rest: 1 minute between sets

The second section introduces a very interesting exercise focusing on the posterior chain and posture.

The low-cable pull-through is an excellent exercise for working the hip extensors, glutes and hamstrings. Compared to a traditional deadlift, it allows you to maintain a more controlled path and continuous tension, reducing the technical complexity and making it suitable for high-intensity training sessions as well.

The Face Pull rounds off the circuit with a key exercise for the rear deltoids, the middle and lower trapezius, the external rotators and scapular control. It is a very useful movement for counteracting the closed postures typical of everyday life and sedentary work.

In this set, the shorter rest period increases the cardiorespiratory demand. The 12 repetitions allow you to build up volume without having to use excessive weights.

Third section:

Romanian Deadlift on the lower cable + Lat Machine with triangle grip

Routine: 8 repetitions per exercise
Series: 4
Recovery: 90 seconds between sets

The third set returns to a high intensity whilst retaining the upper/lower approach.

The Romanian Deadlift on the low cable specifically targets the glutes, hamstrings, spinal erectors and hip control. The tension provided by the cable allows you to maintain continuity throughout both the eccentric and concentric phases, making the movement particularly effective for the posterior chain.

The Lat Machine with triangle attachment offers a vertical pull with a narrower grip, increasing the engagement of the latissimus dorsi and the muscles of the mid-back. Alternating this with the Romanian deadlift creates a very comprehensive workout: the lower back and upper back are worked in succession, but with different muscular demands.

This sequence is also particularly interesting from a circulatory point of view: the effort shifts from the lower limbs to the upper body, maintaining a high level of systemic demand and promoting a dynamic distribution of fatigue.

Fourth section:

Rear Cable Lifts + Rear Delt Fly

Routine: 12 + 12 reps (lower body) / 12 reps (upper body)
Series: 3
Recovery: 60–90 seconds, depending on the subject’s level

The fourth set serves as a finishing set. This is when the workout becomes more noticeable in the muscles, with a focus on the glutes, rear deltoids and movement control.

Rear cable lunges allow you to specifically target hip extension and activation of the gluteus maximus. Performing the exercise on one side at a time allows you to focus on the quality of the contraction and control of the pelvis. The 12 + 12 pattern refers to 12 repetitions per side.

The Rear Delt Fly rounds off the set with a targeted workout for the rear deltoids and the scapular muscles. It is an ideal exercise to finish the session with, providing a postural benefit and a ‘pump’ effect on the upper back.

This setup is also highly effective from a communication perspective: cable rear lifts are an instantly recognisable exercise, well-suited to video content focused on glute training, whilst the Rear Delt Fly demonstrates the station’s versatility for precision upper-body work as well.

Workout summary

Block	Focus	Lower Body Exercise	Upper Body Exercise	Revision	Series	Recovery
1	Intensity	Low-cable Goblet Squat	Lat Machine	8 + 8	4	90”
2	Volume	Pull-Through on the lower cable	Face Pull	12 + 12	3	1’
3	Intensity	Romanian pull-down on the low cable	Lat Machine with triangle	8 + 8	4	90”
4	Volume	Backward lunges with cables	Rear Delt Fly	12+12 / 12	3	60–90”

Technical guidelines for implementation

To get the most out of this protocol, the load must be challenging but manageable. PHA does not require the muscles to reach complete failure. On the contrary, it works best when the quality of execution remains high throughout the session.

The perceived effort should increase gradually, but without compromising your posture, breathing or joint control. A good practical guideline is to work with a margin of 1–2 repetitions in most sets.

The transition between the two exercises in the same set should be swift, but not haphazard. The time taken to adjust the cable height, grip or position forms part of the training management process.

For less experienced trainees, you can increase the rest period between sets or reduce the total number of sets. For more experienced trainees, you can gradually increase the load, slightly reduce the rest periods, or incorporate a more controlled time under tension.

Why this workout makes the most of the 9089K1

This protocol provides concrete evidence of the versatility of the Cable Station Premium Smart 9089K1.

On a single machine, you can move from a cable squat to a lat machine, from a pull-through to a face pull, from a Romanian deadlift to a triangle pull, right through to finishing exercises such as rear leg lifts and rear delt flies.

The value of the machine lies not only in the number of exercises it allows, but in the ability to create a continuous workflow. For a personal trainer, this means being able to run a full session in a small space. For an advanced home gym, it means having a machine capable of meeting a wide range of needs. For a fitness centre, it means offering a guided, intuitive and easily scalable workout.

From a marketing perspective, the message is very powerful: one station, four sets, eight exercises, a complete workout.

It’s also the perfect format for a future video featuring fitness influencers, as it allows the machine to be shown in action with a clear and straightforward structure: each section has a specific aim, each exercise serves a purpose, and each step highlights a different way of using the station.

PHA, circulation and a feeling of lightness in the legs

One of the reasons why this programme is particularly interesting is the constant alternation between lower-body and upper-body exercises. This promotes dynamic stimulation of the muscle pump and prevents all the exertion from being concentrated on a single muscle group.

Exercises such as the Goblet Squat, Pull-Through, Romanian Deadlift and Back Lifts significantly engage the glutes, hamstrings and lower-body muscles. These muscle groups play a key role in supporting peripheral circulation during movement.

At the same time, alternating between the lat machine, face pull, lat machine with triangle and rear delt fly allows the lower body to recover partially, whilst maintaining a high cardiovascular workload.

In the presence of clinical conditions such as chronic oedema, venous insufficiency, lymphoedema or cardiovascular diseases, the choice of protocol must always be assessed by qualified professionals. Research into exercise, the myogenic response and peripheral circulation shows that physical activity can have a positive effect on certain vascular mechanisms, but these findings should not be interpreted as generic therapeutic promises.

Who is this type of training suitable for?

This workout is particularly suitable for those looking for a comprehensive, intense and well-structured workout.

It may be useful for intermediate users, personal trainers, professional studios, well-equipped home gyms and small fitness centres that wish to offer high-intensity, modern training sessions without using a wide variety of machines.

It is recommended when the aim is to improve:

• muscle tone;
• training intensity;
• general fitness;
• ability to sustain the effort;
• coordination between the upper and lower sections;
• perception of the workout on the glutes and posterior chain;
• efficiency of the session.

However, it is not the ideal choice for maximum strength training, learning the technique for complex exercises, or unsupervised clinical rehabilitation programmes.

Conclusion

PHA Training, when used with the Cable Station Premium Smart 9089K1, offers an effective way to combine strength, intensity, metabolic training and cardiovascular stimulation in a single session.

Alternating between lower and upper movements helps to distribute the effort, maintain a high heart rate and make the most of the cable’s constant tension to improve control, technical quality and muscle awareness.

The programme, divided into four sections — Goblet Squats and Lat Machine, Pull-Throughs and Face Pulls, Romanian Deadlifts and Lat Machine with triangle, Back Lifts and Rear Delt Flies — clearly demonstrates how a single station can form the centrepiece of a complete workout.

It’s not a random circuit. It’s a routine built on logic: first strength and density, then metabolic stimulation, followed by hypertrophy and circulation, and finally finishing touches and the pump.

For those who exercise, it’s an effective and engaging method.
For programmers, it’s a versatile tool.
For those involved in fitness communication, it’s a clear, modern format that’s also perfect for video content.

FAQ

What is PHA Training?

PHA Training is a circuit-based method that alternates between lower- and upper-body exercises, with the aim of distributing fatigue and increasing cardiovascular demand.

Can I carry out PHA using just one cable station?

Yes. A station like the Cable Station Premium Smart 9089K1 It allows you to build complete circuits by alternating between lower-body and upper-body exercises without changing position.

What is the difference between PHA and a jump set?

The PHA emphasises alternating between distant body parts, such as the legs and the upper body. The Jump Set combines two exercises in pairs – often for antagonist or complementary muscle groups – with a scheduled rest period. In this workout, the two approaches are integrated.

Is this workout suitable for weight loss?

It can help to increase energy expenditure and the intensity of the session, but weight loss always depends on your overall energy balance, your diet and the consistency of your training.

Is this workout suitable for beginners?

It can be adapted, but for beginners it is advisable to reduce the number of sets, the weights and the intensity, prioritising correct exercise technique first.

Why use the 9089K1 for this workout?

Because it allows you to perform all the exercises at a single station, reducing transition times and demonstrating the versatility of the cable station in a practical, clear and easily understandable way.