The Cube Method Workout Program

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{"program":{"vtype":"program","id":"cube-method","name":"The Cube Method","url":"https://www.jtsstrength.com/the-cube-method/","author":"Brandon Lilly","shortDescription":"A 10-week powerlifting peaking program rotating heavy, explosive, and rep work across squat, bench, and deadlift in 3-week waves.","description":"A 10-week powerlifting peaking program by Brandon Lilly that rotates heavy, explosive, and repetition work across [{Squat}], [{Bench Press}], and [{Deadlift}] in three 3-week waves plus a meet week. Each week has one heavy lift, one explosive lift, and one rep lift — you never grind two heavy sessions in the same week. A fourth day targets bodybuilding weak points.","nextDay":1,"weeks":[],"isMultiweek":true,"days":[{"id":"mzpswchl","name":"Day 1","exercises":[]}],"exercises":[],"tags":[],"deletedDays":[],"deletedWeeks":[],"deletedExercises":[],"clonedAt":1772764883391,"planner":{"vtype":"planner","name":"The Cube Method","weeks":[{"name":"Week 1","days":[{"name":"Deadlift Day","exerciseText":"Deadlift / 5x2 80% / 180s\nBent Over Row[1-9] / 4x8 95lb / 90s / progress: dp(5lb, 8, 12)\nGood Morning[1-9] / 3x10 65lb / 90s / progress: dp(5lb, 10, 15)\nHanging Leg Raise[1-9] / 3x12 0lb / 60s / warmup: none"},{"name":"Bench Day","exerciseText":"Bench Press / 8x3 60% / 60s\nIncline Bench Press, Dumbbell[1-9] / 4x8 30lb / 90s / progress: dp(5lb, 8, 12)\nTriceps Pushdown[1-9] / 3x12 40lb / 90s / progress: dp(5lb, 12, 15)\nFace Pull[1-9] / 3x15 30lb / 60s / progress: dp(5lb, 15, 20)"},{"name":"Squat Day","exerciseText":"Squat / 2x8, 1x8+ / 70% / 120s\nLeg Press[1-9] / 4x10 135lb / 90s / progress: dp(10lb, 10, 15)\nLying Leg Curl[1-9] / 3x12 60lb / 90s / progress: dp(5lb, 12, 15)\nStanding Calf Raise[1-9] / 3x15 90lb / 60s / progress: dp(5lb, 15, 20)"},{"name":"Bodybuilding Day","exerciseText":"Overhead Press, Dumbbell[1-9] / 4x10 25lb / 90s / progress: dp(5lb, 10, 12)\nLateral Raise[1-9] / 4x12 10lb / 60s / progress: dp(2.5lb, 12, 15)\nSeated Row[1-9] / 4x10 70lb / 90s / progress: dp(5lb, 10, 12)\nBicep Curl[1-9] / 3x12 20lb / 60s / progress: dp(5lb, 12, 15)"}]},{"name":"Week 2","days":[{"name":"Deadlift Day","exerciseText":"Deadlift / 8x3 60% / 60s"},{"name":"Bench Day","exerciseText":"Bench Press / 2x8, 1x8+ / 70% / 120s"},{"name":"Squat Day","exerciseText":"Squat / 5x2 80% / 180s"},{"name":"Bodybuilding Day","exerciseText":""}]},{"name":"Week 3","days":[{"name":"Deadlift Day","exerciseText":"Deadlift / 2x8, 1x8+ / 70% / 120s"},{"name":"Bench Day","exerciseText":"Bench Press / 5x2 80% / 180s"},{"name":"Squat Day","exerciseText":"Squat / 8x3 60% / 60s"},{"name":"Bodybuilding Day","exerciseText":""}]},{"name":"Week 4","days":[{"name":"Deadlift Day","exerciseText":"Deadlift / 3x2 85% / 180s"},{"name":"Bench Day","exerciseText":"Bench Press / 6x2 65% / 60s"},{"name":"Squat Day","exerciseText":"Squat / 2x6, 1x6+ / 80% / 120s"},{"name":"Bodybuilding Day","exerciseText":""}]},{"name":"Week 5","days":[{"name":"Deadlift Day","exerciseText":"Deadlift / 6x2 65% / 60s"},{"name":"Bench Day","exerciseText":"Bench Press / 2x6, 1x6+ / 80% / 120s"},{"name":"Squat Day","exerciseText":"Squat / 3x2 85% / 180s"},{"name":"Bodybuilding Day","exerciseText":""}]},{"name":"Week 6","days":[{"name":"Deadlift Day","exerciseText":"Deadlift / 2x6, 1x6+ / 80% / 120s"},{"name":"Bench Day","exerciseText":"Bench Press / 3x2 85% / 180s"},{"name":"Squat Day","exerciseText":"Squat / 6x2 65% / 60s"},{"name":"Bodybuilding Day","exerciseText":""}]},{"name":"Week 7","days":[{"name":"Deadlift Day","exerciseText":"Deadlift / 1x2 90%, 1x1 92.5%, 1x1 95%, 1x1+ 80% / 180s"},{"name":"Bench Day","exerciseText":"Bench Press / 5x2 70% / 60s"},{"name":"Squat Day","exerciseText":"Squat / 2x3, 1x3+ / 85% / 120s"},{"name":"Bodybuilding Day","exerciseText":""}]},{"name":"Week 8","days":[{"name":"Deadlift Day","exerciseText":"Deadlift / 5x2 70% / 60s"},{"name":"Bench Day","exerciseText":"Bench Press / 2x3, 1x3+ / 85% / 120s"},{"name":"Squat Day","exerciseText":"Squat / 1x2 90%, 1x1 92.5%, 1x1 95%, 1x1+ 80% / 180s"},{"name":"Bodybuilding Day","exerciseText":""}]},{"name":"Week 9","days":[{"name":"Deadlift Day","exerciseText":"Deadlift / 2x3, 1x3+ / 85% / 120s"},{"name":"Bench Day","exerciseText":"Bench Press / 1x2 90%, 1x1 92.5%, 1x1 95%, 1x1+ 80% / 180s"},{"name":"Squat Day","exerciseText":"Squat / 5x2 70% / 60s"},{"name":"Bodybuilding Day","exerciseText":""}]},{"name":"Week 10","days":[{"name":"Deadlift Day","exerciseText":"Deadlift / 1x3 65%, 1x2 75%, 1x1 85% / 180s"},{"name":"Bench Day","exerciseText":"Bench Press / 1x3 65%, 1x2 75%, 1x1 85% / 180s"},{"name":"Squat Day","exerciseText":"Squat / 1x3 65%, 1x2 75%, 1x1 85% / 180s"},{"name":"Bodybuilding Day","exerciseText":""}]}]}},"fullDescription":"## Origin & Philosophy\n\nThe Cube Method was created by [Brandon Lilly](https://www.jtsstrength.com/the-cube-method/), a competitive powerlifter who totaled over 2,000 lbs in both equipped and raw competition (best raw total of 2,237 lbs in wraps). Published as an e-book in 2013, it was Lilly's answer to [5/3/1](/programs/the531bbb) and the Juggernaut Method — two programs that dominated the powerlifting e-book space around 2010.\n\nLilly's core philosophy: keep it simple. He rejected the heavy reliance on bands, chains, and box squats that defined [Westside Conjugate](/programs/westside-conjugate-method) in favor of straight weight on competition lifts. The program borrows from conjugate training's idea of rotating training stimuli, but applies it to intensity types rather than exercise variations. Each lift cycles through heavy, explosive, and repetition work across a 3-week wave. This concurrent approach develops maximal strength, power, and muscular endurance simultaneously while preventing any single quality from being overtrained.\n\nAs Lilly put it: \"I never lift heavy on two lifts in a week. If I dead heavy, my bench is dynamic, and my squat is for reps.\"\n\n## Who It's For\n\n- **Experience level**: Intermediate to advanced (1-3+ years of serious barbell training)\n- **Prerequisites**: Must know your 1RM for [{Squat}], [{Bench Press}], and [{Deadlift}]. Should have consistent technique on all three lifts and experience training above 90%.\n- **Primary goal**: Maximal strength in the powerlifting competition lifts\n- **Best suited for**: Meet preparation or testing cycles. Can also be run by general strength athletes wanting a structured peaking block. Works well during a bulk or at maintenance — not ideal for a cut due to the heavy intensities in wave 3.\n\n## Pros & Cons\n\n**Pros**\n\n- Never more than one heavy session per week across all three lifts — fatigue management is built into the structure\n- The rotating wave prevents staleness: you're never doing the same type of work on the same lift two weeks in a row\n- Explosive days build bar speed without the complexity of accommodating resistance (bands/chains)\n- The 10-week structure maps directly to powerlifting meet prep with a natural peak at weeks 7-9\n- Simple percentage-based programming — no RPE guesswork, no autoregulation decisions mid-session\n\n**Cons**\n\n- Each lift is only trained once per week — low frequency that doesn't work well for everyone, especially bench press\n- The original book is vague about assistance work — you need to program your own based on weak points\n- Rep day volume on the main lifts is modest (2-3 working sets), relying on assistance for hypertrophy\n- No built-in deload week — the program assumes you recover between waves\n- No auto-progression within a cycle — percentages are fixed, so there's no mechanism to adapt if weights feel too easy or too hard mid-cycle\n\n## Program Structure\n\n- **Split type**: Each day is dedicated to one competition lift, plus a bodybuilding day\n- **Periodization**: Concurrent wave periodization — heavy, explosive, and rep work all occur each week, on different lifts\n- **Schedule**: Fixed weekly rotation\n\nEach day has a dedicated lift:\n\n- **Day 1**: [{Deadlift}] + posterior chain assistance\n- **Day 2**: [{Bench Press}] + pressing assistance\n- **Day 3**: [{Squat}] + leg assistance\n- **Day 4**: Bodybuilding (weak point work)\n\nThe training type rotates across the three lifts in a 3-week pattern:\n\n| Week | Deadlift | Bench Press | Squat |\n|------|----------|-------------|-------|\n| 1 | Heavy | Explosive | Rep |\n| 2 | Explosive | Rep | Heavy |\n| 3 | Rep | Heavy | Explosive |\n\nThis pattern repeats for each wave with increasing percentages, followed by a meet/test week.\n\n## Exercise Selection & Rationale\n\nThe three competition lifts — [{Squat}], [{Bench Press}], [{Deadlift}] — are the program's foundation. Each gets its own day, ensuring focused work and adequate recovery.\n\nAfter the main lift, 3-4 assistance exercises target muscles that support it:\n\n- **Deadlift day**: [{Bent Over Row}] builds the upper back strength needed to maintain position off the floor. [{Good Morning}] strengthens the posterior chain through a similar hip-hinge pattern. [{Hanging Leg Raise}] provides core stability for bracing under heavy loads.\n- **Bench day**: [{Incline Bench Press, Dumbbell}] develops the upper chest and addresses single-arm stability imbalances. [{Triceps Pushdown}] isolates the lockout muscles. [{Face Pull}] balances pressing volume with rear delt and rotator cuff work.\n- **Squat day**: [{Leg Press}] adds quad volume without spinal loading. [{Lying Leg Curl}] strengthens hamstrings for hip drive out of the hole. [{Standing Calf Raise}] builds the base of support.\n- **Bodybuilding day**: [{Overhead Press, Dumbbell}] adds shoulder pressing volume. [{Lateral Raise}] builds medial delts for shoulder stability. [{Seated Row}] adds back thickness. [{Bicep Curl}] provides direct arm work.\n\nAssistance exercises should be swapped freely based on individual weak points — that's the intent of the program.\n\n## Set & Rep Scheme\n\nThe program uses three distinct training types that rotate across lifts:\n\n**Heavy days** build maximal strength with low reps at high intensity:\n\n- Wave 1: 5 sets of 2 at 80%\n- Wave 2: 3 sets of 2 at 85%\n- Wave 3: 1x2 at 90%, 1x1 at 92.5%, 1x1 at 95%, plus a backoff AMRAP at 80%\n\n**Explosive days** develop bar speed and power. Move the weight as fast as possible:\n\n- Wave 1: 8 sets of 3 at 60%\n- Wave 2: 6 sets of 2 at 65%\n- Wave 3: 5 sets of 2 at 70%\n\n**Rep days** build work capacity, with the last set pushed as an AMRAP:\n\n- Wave 1: 3 sets of 8 at 70%\n- Wave 2: 3 sets of 6 at 80%\n- Wave 3: 3 sets of 3 at 85%\n\nPercentages increase by 5% per wave on heavy and explosive days. Rep days jump 10% from wave 1 to wave 2 (70% to 80%), then 5% to wave 3. The AMRAP sets on rep days provide autoregulation — push for a rep PR when feeling strong, just hit the minimum when you're not.\n\n### Deadlift week over week\n\n:::exercise-example{exercise=\"deadlift\" equipment=\"barbell\" key=\"deadlift_barbell\" weeks=\"1-10\" weekLabels=\"Heavy 80%,Explosive 60%,Rep 70%,Heavy 85%,Explosive 65%,Rep 80%,Heavy 95%,Explosive 70%,Rep 85%,Openers\"}\n\n### Bench Press week over week\n\n:::exercise-example{exercise=\"benchPress\" equipment=\"barbell\" key=\"benchpress_barbell\" weeks=\"1-10\" weekLabels=\"Explosive 60%,Rep 70%,Heavy 80%,Explosive 65%,Rep 80%,Heavy 85%,Explosive 70%,Rep 85%,Heavy 95%,Openers\"}\n\n### Squat week over week\n\n:::exercise-example{exercise=\"squat\" equipment=\"barbell\" key=\"squat_barbell\" weeks=\"1-10\" weekLabels=\"Rep 70%,Heavy 80%,Explosive 60%,Rep 80%,Heavy 85%,Explosive 65%,Rep 85%,Heavy 95%,Explosive 70%,Openers\"}\n\nAssistance exercises use 8-15 reps with double progression.\n\n## Progressive Overload\n\nThe main lifts don't auto-progress session to session. Overload is built into the wave structure:\n\n- **Within a cycle**: Percentages increase every 3 weeks. Wave 1 tops out at 80%, wave 2 at 85%, wave 3 at 95%.\n- **Between cycles**: After the 10-week cycle, test new 1RMs (or compete). Enter your new maxes and run the program again.\n\nThere is no built-in stall protocol. If you miss reps, your 1RM inputs were too high. Reduce by 5-10% and continue.\n\nAssistance exercises progress via double progression: hit the top of your rep range across all sets, then increase weight and drop back to the bottom of the range.\n\n## How Long to Run It / What Next\n\nRun one full 10-week cycle, then compete or test. You can run consecutive cycles by updating 1RMs and starting over.\n\n**Signs it's time to move on**: Your 1RMs stop improving between cycles, you need higher bench frequency, or you want more autoregulation.\n\n**Transition options**: [Westside Conjugate Method](/programs/westside-conjugate-method) to stay in the concurrent periodization family with more exercise variation. [5/3/1: Boring But Big](/programs/the531bbb) for a simpler year-round approach with more built-in volume.\n\n## Equipment Needed\n\n- Barbell, squat rack, and bench\n- Leg press machine — substitute [{Bulgarian Split Squat}] if unavailable\n- Lying leg curl machine — substitute [{Romanian Deadlift, Barbell}] or [{Stiff Leg Deadlift}]\n- Cable station (for triceps pushdown, face pull, seated row) — substitute [{Skullcrusher}] for pushdowns, [{Reverse Fly}] for face pulls, [{Bent Over Row, Dumbbell}] for seated rows\n- Dumbbells (for incline dumbbell bench, overhead press, lateral raises, curls)\n\n## Rest Times\n\n- **Heavy days**: 3 minutes between main lift sets\n- **Explosive days**: 60 seconds — keep rest short to maintain speed intent\n- **Rep days**: 2 minutes between main lift sets\n- **Assistance work**: 90 seconds\n- **Bodybuilding day**: 60-90 seconds\n\n## How to Pick Starting Weights\n\nEnter your current 1RM for [{Squat}], [{Bench Press}], and [{Deadlift}]. All main lift weights are calculated as percentages. If you don't know your 1RM, use a calculator: take a recent heavy set (e.g., 5 reps at 225lb) and estimate.\n\n**Common mistake**: Using old competition PRs. Use recent, realistic numbers. If in doubt, round down — hitting all reps with good bar speed matters more than grinding through sets.\n\nFor assistance exercises, start with the default weights and adjust up or down after your first session. The double progression handles the rest.\n\n## Common Modifications\n\n- **Adding bench volume**: The most common tweak. Add 3-4 sets of 6-8 reps at moderate weight on squat or deadlift day as extra pressing work.\n- **Swapping assistance exercises**: Encouraged. Match to your weak points. Weak off the chest? Add [{Chest Fly}] or [{Bench Press, Dumbbell}]. Weak lockout? Add [{Bench Press Close Grip}].\n- **Adding a 5th day**: Some lifters add a second bodybuilding day or conditioning. Keep it light.\n- **Running without a meet**: Use week 10 to test 1RMs in the gym instead of competing.","faq":"### Is the Cube Method good for beginners?\n\nNo. The Cube Method is designed for intermediate to advanced lifters with at least 1-2 years of consistent barbell training. Beginners make faster progress on a linear program where weight increases every session. You need known 1RMs and solid technique on all three competition lifts before starting.\n\n### How many days a week is the Cube Method?\n\nThe Cube Method is a 4-day program. Three days are dedicated to the competition lifts (squat, bench press, deadlift) and one day is a bodybuilding day targeting weak points.\n\n### How long is one Cube Method cycle?\n\nOne cycle is 10 weeks: three 3-week waves of increasing intensity, followed by a meet or test week. After week 10, you update your 1RMs and can start another cycle.\n\n### Can I run the Cube Method without competing?\n\nYes. Many lifters use the Cube Method as a general strength program. Skip the meet and test your 1RMs in the gym during week 10 instead. Enter your new maxes and start a new cycle.\n\n### Why is my bench press not improving on the Cube Method?\n\nLow bench frequency is the most common complaint. The bench is only trained once per week, and it seems most sensitive to this. Add 3-4 sets of moderate bench work (65-75% for 6-8 reps) on another training day, or increase your pressing assistance volume with close-grip bench or dumbbell bench.\n\n### What assistance exercises should I do on the Cube Method?\n\nPick 3-4 exercises that support the day's main lift. For squat day: leg press, leg curls, calf raises. For bench day: dumbbell pressing, triceps work, rear delts. For deadlift day: rows, good mornings, core work. The bodybuilding day targets your weakest muscle groups with 4-6 exercises at moderate weight for 8-12 reps.\n\n### How does the Cube Method compare to 5/3/1?\n\nBoth use percentages of 1RM and are designed for intermediate lifters, but they differ in structure. 5/3/1 progresses each lift independently on a monthly cycle and is designed for year-round use. The Cube Method rotates heavy, explosive, and rep work across all three lifts weekly and peaks at week 10 for competition. The Cube is more meet-focused; 5/3/1 is more general-purpose.\n\n### What do I do if I miss reps on the Cube Method?\n\nMissing reps usually means your 1RM inputs are too high. Reduce your training max by 5-10% and continue the program. Don't try to make up missed work — the program builds momentum across the full 10 weeks.","userAgent":"Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; ClaudeBot/1.0; +claudebot@anthropic.com)","indexEntry":{"id":"cube-method","name":"The Cube Method","author":"Brandon Lilly","authorUrl":"","url":"https://www.jtsstrength.com/the-cube-method/","shortDescription":"A 10-week powerlifting peaking program rotating heavy, explosive, and rep work across squat, bench, and deadlift in 3-week waves.","description":"A 10-week powerlifting peaking program by Brandon Lilly that rotates heavy, explosive, and repetition work across [{Squat}], [{Bench Press}], and [{Deadlift}] in three 3-week waves plus a meet week. Each week has one heavy lift, one explosive lift, and one rep lift — you never grind two heavy sessions in the same week. A fourth day targets bodybuilding weak points.","isMultiweek":true,"tags":[],"weeksCount":10,"exercises":[{"id":"deadlift","equipment":"barbell"},{"id":"bentOverRow","equipment":"barbell"},{"id":"goodMorning","equipment":"barbell"},{"id":"hangingLegRaise","equipment":"bodyweight"},{"id":"benchPress","equipment":"barbell"},{"id":"inclineBenchPress","equipment":"dumbbell"},{"id":"tricepsPushdown","equipment":"cable"},{"id":"facePull","equipment":"band"},{"id":"squat","equipment":"barbell"},{"id":"legPress","equipment":"leverageMachine"},{"id":"lyingLegCurl","equipment":"leverageMachine"},{"id":"standingCalfRaise","equipment":"dumbbell"},{"id":"overheadPress","equipment":"dumbbell"},{"id":"lateralRaise","equipment":"dumbbell"},{"id":"seatedRow","equipment":"cable"},{"id":"bicepCurl","equipment":"dumbbell"}],"equipment":["barbell","dumbbell","cable","band","leverageMachine"],"exercisesRange":[0,4],"frequency":4,"age":"more_than_year","duration":"45-60","goal":"strength","datePublished":"2026-03-05T18:15:00-06:00","dateModified":"2026-03-05T18:15:00-06:00"}}