Program Description
This plan focuses on powerlifting. Based on the CUBE Method with hypertrophy focus additional exercises.
Program Overview
- LevelIntermediate
- GoalPowerlifting, Powerbuilding, Bodybuilding
- EquipmentFull Gym
- Program Length9 weeks
- Time Per Workout90 minutes
- CreatedApr 25, 2024 07:08
- Last EditedJun 27, 2025 02:58

Summary
Unleash your strength with Martintovaj’s Powerlift - CUBE, a comprehensive 9-week program designed for dedicated lifters. Train five days a week with a focus on heavy lifts like squats and bench presses, complemented by accessory movements to enhance overall muscle development. Each session is structured to push your limits, ensuring you build power and improve your technique. Get ready to elevate your lifting game and achieve your strength goals!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
2 reps
80%
2
Leg Extension
3
10-15 reps
RPE 8-9
3
Lying Leg Curl
3
10-15 reps
RPE 8-9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
8
3 reps
60%
2
Leg Extension
3
10-15 reps
RPE 8-9
3
Lying Leg Curl
3
10-15 reps
RPE 8-9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
8 reps
80%
2
Leg Extension
3
10-15 reps
RPE 8-9
3
Lying Leg Curl
3
10-15 reps
RPE 8-9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2 reps
85%
2
Leg Extension
3
10-15 reps
RPE 8-9
3
Lying Leg Curl
3
10-15 reps
RPE 8-9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
6
2 reps
65%
2
Leg Extension
3
10-15 reps
RPE 8-9
3
Lying Leg Curl
3
10-15 reps
RPE 8-9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
6 reps
80%
2
Leg Extension
3
10-15 reps
RPE 8-9
3
Lying Leg Curl
3
10-15 reps
RPE 8-9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1 reps
1 reps
1 reps
90%
92%
95%
2
Leg Extension
3
10-15 reps
RPE 8-9
3
Lying Leg Curl
3
10-15 reps
RPE 8-9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
2 reps
70%
2
Leg Extension
3
10-15 reps
RPE 8-9
3
Lying Leg Curl
3
10-15 reps
RPE 8-9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
6 reps
80%
2
Leg Extension
3
10-15 reps
RPE 8-9
3
Lying Leg Curl
3
10-15 reps
RPE 8-9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Chest Fly (Machine)
3
8-12 reps
RPE 8-9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
70%
2
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Chest Fly (Machine)
3
8-12 reps
RPE 8-9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
80%
2
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Chest Fly (Machine)
3
8-12 reps
RPE 8-9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
65%
2
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Chest Fly (Machine)
3
8-12 reps
RPE 8-9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
80%
2
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Chest Fly (Machine)
3
8-12 reps
RPE 8-9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
85%
2
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Chest Fly (Machine)
3
8-12 reps
RPE 8-9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
70%
2
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Chest Fly (Machine)
3
8-12 reps
RPE 8-9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
80%
2
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Chest Fly (Machine)
3
8-12 reps
RPE 8-9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
90%
92%
95%
2
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Chest Fly (Machine)
3
8-12 reps
RPE 8-9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
70%
2
Barbell Row
3
8-12 reps
RPE 8-9
3
Lat Pulldown
3
8-12 reps
RPE 8-9
4
Landmine Twist
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
80%
2
Barbell Row
3
8-12 reps
RPE 8-9
3
Lat Pulldown
3
8-12 reps
RPE 8-9
4
Landmine Twist
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
3 reps
60%
2
Barbell Row
3
8-12 reps
RPE 8-9
3
Lat Pulldown
3
8-12 reps
RPE 8-9
4
Landmine Twist
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
80%
2
Barbell Row
3
8-12 reps
RPE 8-9
3
Lat Pulldown
3
8-12 reps
RPE 8-9
4
Landmine Twist
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
85%
2
Barbell Row
3
8-12 reps
RPE 8-9
3
Lat Pulldown
3
8-12 reps
RPE 8-9
4
Landmine Twist
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
65%
2
Barbell Row
3
8-12 reps
RPE 8-9
3
Lat Pulldown
3
8-12 reps
RPE 8-9
4
Landmine Twist
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
80%
2
Barbell Row
3
8-12 reps
RPE 8-9
3
Lat Pulldown
3
8-12 reps
RPE 8-9
4
Landmine Twist
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
90%
92%
95%
2
Barbell Row
3
8-12 reps
RPE 8-9
3
Lat Pulldown
3
8-12 reps
RPE 8-9
4
Landmine Twist
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
70%
2
Barbell Row
3
8-12 reps
RPE 8-9
3
Lat Pulldown
3
8-12 reps
RPE 8-9
4
Landmine Twist
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 8-9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-9
4
Reverse Pec Deck
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 8-9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-9
4
Reverse Pec Deck
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 8-9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-9
4
Reverse Pec Deck
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 8-9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-9
4
Reverse Pec Deck
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 8-9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-9
4
Reverse Pec Deck
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 8-9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-9
4
Reverse Pec Deck
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 8-9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-9
4
Reverse Pec Deck
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 8-9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-9
4
Reverse Pec Deck
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 8-9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-9
4
Reverse Pec Deck
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
8 reps
RPE 9
2
Tricep Pushdown (Cable)
1
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
8 reps
RPE 9
2
Tricep Pushdown (Cable)
1
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
8 reps
RPE 9
2
Tricep Pushdown (Cable)
1
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
8 reps
RPE 9
2
Tricep Pushdown (Cable)
1
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
8 reps
RPE 9
2
Tricep Pushdown (Cable)
1
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
8 reps
RPE 9
2
Tricep Pushdown (Cable)
1
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
8 reps
RPE 9
2
Tricep Pushdown (Cable)
1
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
8 reps
RPE 9
2
Tricep Pushdown (Cable)
1
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
8 reps
RPE 9
2
Tricep Pushdown (Cable)
1
8 reps
RPE 9
Week 1
1 / 9 Weeks
Day 1
1
Squat (Low Bar)5 Sets
2 Reps
80%
2
Leg Extension3 Sets
10-15 Reps
@8-9
3
Lying Leg Curl3 Sets
10-15 Reps
@8-9
4
Bulgarian Split Squat (Dumbbell)3 Sets
8-12 Reps
@8-9
5
Romanian Deadlift (Dumbbell)3 Sets
8-12 Reps
@8-9
Day 2
1
Bench Press (Barbell)8 Sets
3 Reps
60%
2
Incline Bench Press (Smith Machine)3 Sets
8-12 Reps
@8-9
3
Bench Press (Dumbbell)3 Sets
8-12 Reps
@8-9
4
Chest Fly (Machine)3 Sets
8-12 Reps
@8-9
5
Tricep Pushdown (Cable)3 Sets
8-12 Reps
@8-9
Day 3
1
Deadlift (Barbell)1 Set
8 Reps
70%
2
Barbell Row3 Sets
8-12 Reps
@8-9
3
Lat Pulldown3 Sets
8-12 Reps
@8-9
4
Landmine Twist3 Sets
8-12 Reps
@8-9
Day 4
1
Overhead Press (Barbell)3 Sets
6-10 Reps
@8-9
2
Seated Shoulder Press (Dumbbell)3 Sets
8-12 Reps
@8-9
3
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
@8-9
4
Reverse Pec Deck3 Sets
8-12 Reps
@8-9
Day 5
1
Bicep Curl (Barbell)1 Set
8 Reps
@9
2
Tricep Pushdown (Cable)1 Set
8 Reps
@9