CUBE METHOD POWERLIFTING

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Bench Press (Barbell)

Bench Press (Close Grip)

Barbell Row

Seated Overhead Press (Dumbbell)

Tricep Pushdown (Cable)

BENCH

Deadlift (Barbell)

Legs Up Bench Press (Barbell)

Pulldown (Plate Loaded)

Chest Supported Row (Machine)

Back Extension

DEADLIFT

Overhead Press (Barbell)

Squat (Paused)

Incline Bench Press (Barbell)

Lateral Raise (Dumbbell)

BODY 

Squat (Barbell)

SQUAT

Long Pause Bench Press

Leg Press

Romanian Deadlift (Barbell)

Leg Extension

DE, BM, SR

DR, BE, SM

DM, BR, SE

TEST

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