The Cube Method is a 10-week strength- and power-building program that focuses on three main lifts — squat, bench press, and deadlift. Developed by acclaimed powerlifter Brandon Lilly, the program has you lifting heavy one day per week using 80-85% of your one-rep max (1RM).
Deadlifts — heavy
Bench press — explosive
Squat — high reps
So for weeks two and three you’d swap the heavy, explosive, and high rep schemes. Clearly, it’s not a program you can do on a whim; it takes planning and dedication to achieve the results — and results will be delivered if you follow it closely.
Why does the Cube Method work? The “wave” of alternating lifting styles — heavy, high-rep, and explosive movements provide your body ample time to recover and reduce the risk of injury from overuse. The fourth day is a bodybuilding-style workout that involves you choosing six to seven exercises that total 18 to 35 sets. Each wave lasts for three weeks, and on the fourth week you’ll recycle the first wave.
Following the completion of your “main lifts,” you’ll choose assisted lifts to finish out the workout. Doing this will also help you locate and eliminate weak points. These additional movements should not be completed using heavy weights and should fall into the 6-12 rep range. Need an idea as to which lifts you should add to the workout? Try leg curls, leg presses, and front squats or squats and deadlifts; biceps curls, close-grip bench press, and upright row for the bench press.
How the Cube Method works week by week …
Heavy Day 1: 80% x 2 reps of 5 sets
Heavy Day 2: 85% x 2 reps of 3 sets
Heavy Day 3: 90% x 1 reps, 92.5% x 1 rep, 95% x 1 rep
Rep Day 1: 70% x 8 reps of 1 set
Rep Day 2: 80% x 6 reps of 1 set
Rep Day 3: 85% x 2 reps of 1 set
Explosive Day 1: 60% x 3 reps x 8 sets
Explosive Day 2: 65% x 2 reps x 6 sets
Explosive Day 3: 70% x 2 reps x 5 sets
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If you pursue Cube Method for 10 weeks you’ll need to harness your energy and dedicate yourself to proper recovery. A well-balanced diet and adequate rest are two major parts of the equation. P4’s workout supplement line Pre Game Formula, Energy Formula, and Recovery Push Formula were engineered to be banned-substance-free according to the World Anti-Doping Agency (WADA) and carry the
NSF Certified for Sport label. Use Pre Game and Energy as pre- or in-workout energy boosters; add Recovery Push Formula to smoothies or water for support recovering from even the most grueling workout.