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BoostcampPNG

CUBE METHOD POWERLIFTING (1)

by Chad D.

Program Description

Is broken down into 3 3 week cycles of alternating intensity on the SBD lifts E = Explosive, M = Max, R = Rep work. The main lifts alternate between the three each 3 weeks the accessories I have also broken down into 3 week linear progression mini cycles. For example week 1 will be Explosive deadlifts, Maximal Bench and rep work on squats.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Strength
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 30, 2026 05:02
  • Last Edited
    Mar 31, 2026 05:43
Muscle Engagement
Front
Back
MuscleSet
Upper Back
16.1%
Lats
10.3%
Hamstrings
9.8%
Glutes
9.1%
Triceps
8.6%
Front Delts
8.6%
Quadriceps
7.7%
Chest
5.7%
Biceps
5.1%
Abs
5.1%
Middle Delts
4.3%
Forearms
3.5%
Rear Delts
2.1%
Lower Back
2.1%
Adductors
2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
80%
2
Rack Pull (Barbell)
2
3 reps
85%
3
Deficit Deadlift (Barbell)
2
6 reps
75%
4
Wide Grip Lat Pulldown
4
15 reps
RPE 7
5
Shrug (Barbell)
3
10 reps
RPE 7
6
Farmer's Walk (Weighted)
3
1 mins
RPE 7
7
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
3 reps
65%
2
Rack Pull (Barbell)
2
5 reps
70%
3
Deficit Deadlift (Barbell)
3
8 reps
60%
4
Wide Grip Lat Pulldown
4
15 reps
RPE 7
5
Shrug (Barbell)
3
10 reps
RPE 7
6
Farmer's Walk (Weighted)
3
1 mins
RPE 7
7
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
70%
2
Rack Pull (Barbell)
2
6-8 reps
75%
3
Deficit Deadlift (Barbell)
3
10-12 reps
65%
4
Wide Grip Lat Pulldown
4
15 reps
RPE 7
5
Shrug (Barbell)
3
10 reps
RPE 7
6
Farmer's Walk (Weighted)
3
1 mins
RPE 7
7
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
85%
2
Rack Pull (Barbell)
2
1-2 reps
90%
3
Deficit Deadlift (Barbell)
2
3-5 reps
80%
4
Wide Grip Lat Pulldown
4
15 reps
RPE 7
5
Shrug (Barbell)
3
10 reps
RPE 7
6
Farmer's Walk (Weighted)
3
1 mins
RPE 7
7
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
70%
2
Rack Pull (Barbell)
2
5 reps
75%
3
Deficit Deadlift (Barbell)
3
6 reps
65%
4
Wide Grip Lat Pulldown
4
15 reps
RPE 7
5
Shrug (Barbell)
3
10 reps
RPE 7
6
Farmer's Walk (Weighted)
3
1 mins
RPE 7
7
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
80%
2
Rack Pull (Barbell)
2
2-3 reps
85%
3
Deficit Deadlift (Barbell)
2
6-8 reps
75%
4
Wide Grip Lat Pulldown
4
15 reps
RPE 7
5
Shrug (Barbell)
3
10 reps
RPE 7
6
Farmer's Walk (Weighted)
3
1 mins
RPE 7
7
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2 reps
1 reps
1 reps
90%
92.5%
95%
2
Deadlift (Barbell)
1
AMRAP
80%
3
Wide Grip Lat Pulldown
4
15 reps
RPE 7
4
Shrug (Barbell)
3
10 reps
RPE 7
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
75%
2
Rack Pull (Barbell)
3
3-5 reps
80%
3
Deficit Deadlift (Barbell)
3
6 reps
70%
4
Wide Grip Lat Pulldown
4
15 reps
RPE 7
5
Shrug (Barbell)
3
10 reps
RPE 7
6
Farmer's Walk (Weighted)
3
1 mins
RPE 7
7
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
85%
2
Rack Pull (Barbell)
2
1-2 reps
90%
3
Deficit Deadlift (Barbell)
2
1-2 reps
80%
4
Wide Grip Lat Pulldown
4
15 reps
RPE 7
5
Shrug (Barbell)
3
10 reps
RPE 7
6
Farmer's Walk (Weighted)
3
1 mins
RPE 7
7
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
70%
2
Bench Press (Close Grip)
3
6 reps
75%
3
Long Pause Bench Press
3
10 reps
65%
4
Barbell Row
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
80%
2
Bench Press (Close Grip)
3
4-6 reps
85%
3
Long Pause Bench Press
2
6 reps
75%
4
Barbell Row
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
65%
2
Bench Press (Close Grip)
2
5 reps
70%
3
Long Pause Bench Press
3
8 reps
60%
4
Barbell Row
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
80%
2
Bench Press (Close Grip)
3
2-3 reps
85%
3
Long Pause Bench Press
2
6-8 reps
75%
4
Barbell Row
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Bench Press (Close Grip)
2
1-2 reps
90%
3
Long Pause Bench Press
2
3-5 reps
80%
4
Barbell Row
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
70%
2
Bench Press (Close Grip)
2
5 reps
75%
3
Long Pause Bench Press
3
6 reps
65%
4
Barbell Row
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
85%
2
Bench Press (Close Grip)
2
1-2 reps
90%
3
Long Pause Bench Press
3
3-5 reps
65%
4
Barbell Row
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2 reps
1 reps
1 reps
90%
92.5%
95%
2
Bench Press (Barbell)
1
AMRAP
80%
3
Barbell Row
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
75%
2
Bench Press (Close Grip)
3
3-5 reps
80%
3
Long Pause Bench Press
3
6 reps
70%
4
Barbell Row
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
65%
2
Zercher Squat (Barbell)
2
5 reps
70%
3
Squat (Paused)
3
8 reps
60%
4
Farmer's Walk (Weighted)
3
-1 mins
RPE 7
5
Leg Curl
3
12-15 reps
RPE 7
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
70%
2
Zercher Squat (Barbell)
2
6-8 reps
75%
3
Squat (Paused)
3
10-12 reps
65%
4
Farmer's Walk (Weighted)
3
-1 mins
RPE 7
5
Leg Curl
3
12-15 reps
RPE 7
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
80%
2
Zercher Squat (Barbell)
2
1-3 reps
85%
3
Squat (Paused)
3
4-6 reps
75%
4
Farmer's Walk (Weighted)
3
-1 mins
RPE 7
5
Leg Curl
3
12-15 reps
RPE 7
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
70%
2
Zercher Squat (Barbell)
2
5 reps
75%
3
Squat (Paused)
3
8 reps
65%
4
Farmer's Walk (Weighted)
3
-1 mins
RPE 7
5
Leg Curl
3
12-15 reps
RPE 7
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
80%
2
Zercher Squat (Barbell)
2
2-3 reps
85%
3
Squat (Paused)
2
6-8 reps
75%
4
Farmer's Walk (Weighted)
3
-1 mins
RPE 7
5
Leg Curl
3
12-15 reps
RPE 7
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
85%
2
Zercher Squat (Barbell)
2
1-2 reps
90%
3
Squat (Paused)
2
3-5 reps
80%
4
Farmer's Walk (Weighted)
3
-1 mins
RPE 7
5
Leg Curl
3
12-15 reps
RPE 7
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
75%
2
Zercher Squat (Barbell)
3
3 reps
80%
3
Squat (Paused)
3
3-5 reps
70%
4
Farmer's Walk (Weighted)
3
-1 mins
RPE 7
5
Leg Curl
3
12-15 reps
RPE 7
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
85%
2
Zercher Squat (Barbell)
2
1-2 reps
90%
3
Squat (Paused)
2
3-5 reps
80%
4
Farmer's Walk (Weighted)
3
-1 mins
RPE 7
5
Leg Curl
3
12-15 reps
RPE 7
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
90%
92.5%
95%
2
Deadlift (Barbell)
1
AMRAP
80%
3
Farmer's Walk (Weighted)
3
-1 mins
RPE 7
4
Leg Curl
3
12-15 reps
RPE 7
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
60%
2
Incline Bench Press (Barbell)
3
8 reps
55%
3
Pendlay Row
3
6 reps
RPE 7
4
Underhand Lat Pulldown
3
12 reps
RPE 7
5
Pull Through (Cable)
3
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
7
Face Pull
3
15 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
9
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
60%
2
Incline Bench Press (Barbell)
3
8 reps
55%
3
Pendlay Row
3
6 reps
RPE 7
4
Underhand Lat Pulldown
3
12 reps
RPE 7
5
Pull Through (Cable)
3
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
7
Face Pull
3
15 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
9
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
60%
2
Incline Bench Press (Barbell)
4
8 reps
55%
3
Pendlay Row
3
6 reps
RPE 7
4
Underhand Lat Pulldown
3
12 reps
RPE 7
5
Pull Through (Cable)
3
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
7
Face Pull
3
15 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
9
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
60%
2
Incline Bench Press (Barbell)
3
8 reps
55%
3
Pendlay Row
3
6 reps
RPE 7
4
Underhand Lat Pulldown
3
12 reps
RPE 7
5
Pull Through (Cable)
3
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
7
Face Pull
3
15 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
9
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
60%
2
Incline Bench Press (Barbell)
3
8 reps
55%
3
Pendlay Row
3
6 reps
RPE 7
4
Underhand Lat Pulldown
3
12 reps
RPE 7
5
Pull Through (Cable)
3
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
7
Face Pull
3
15 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
9
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
60%
2
Incline Bench Press (Barbell)
3
8 reps
55%
3
Pendlay Row
3
6 reps
RPE 7
4
Underhand Lat Pulldown
3
12 reps
RPE 7
5
Pull Through (Cable)
3
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
7
Face Pull
3
15 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
9
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
60%
2
Incline Bench Press (Barbell)
3
8 reps
55%
3
Pendlay Row
3
6 reps
RPE 7
4
Underhand Lat Pulldown
3
12 reps
RPE 7
5
Pull Through (Cable)
3
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
7
Face Pull
3
15 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
9
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
60%
2
Incline Bench Press (Barbell)
3
8 reps
55%
3
Pendlay Row
3
6 reps
RPE 7
4
Underhand Lat Pulldown
3
12 reps
RPE 7
5
Pull Through (Cable)
3
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
7
Face Pull
3
15 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
9
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
60%
2
Incline Bench Press (Barbell)
3
8 reps
55%
3
Pendlay Row
3
6 reps
RPE 7
4
Underhand Lat Pulldown
3
12 reps
RPE 7
5
Pull Through (Cable)
3
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
7
Face Pull
3
15 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
9
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
Week 1
1 / 10 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
8-12 Reps
70%
2
Bench Press (Close Grip)
3 Sets
6 Reps
75%
3
Long Pause Bench Press
3 Sets
10 Reps
65%
4
Barbell Row
3 Sets
10 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
6
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
Day 1
1
Deadlift (Barbell)
5 Sets
2 Reps
80%
2
Rack Pull (Barbell)
2 Sets
3 Reps
85%
3
Deficit Deadlift (Barbell)
2 Sets
6 Reps
75%
4
Wide Grip Lat Pulldown
4 Sets
15 Reps
@7
5
Shrug (Barbell)
3 Sets
10 Reps
@7
6
Farmer's Walk (Weighted)
3 Sets
1 mins
@7
7
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
Day 3
1
Squat (Barbell)
8 Sets
3 Reps
65%
2
Zercher Squat (Barbell)
2 Sets
5 Reps
70%
3
Squat (Paused)
3 Sets
8 Reps
60%
4
Farmer's Walk (Weighted)
3 Sets
-1 mins
@7
5
Leg Curl
3 Sets
12-15 Reps
@7
6
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
Day 4
1
Overhead Press (Barbell)
3 Sets
8 Reps
60%
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
55%
3
Pendlay Row
3 Sets
6 Reps
@7
4
Underhand Lat Pulldown
3 Sets
12 Reps
@7
5
Pull Through (Cable)
3 Sets
10 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
7
Face Pull
3 Sets
15 Reps
@7
8
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
9
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@7