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Martintovaj’s powerlift - CUBE
by Martin T.
3 athletes joined
Program Description
This plan focuses on powerlifting. Based on the CUBE Method with hypertrophy focus additional exercises.
Program Overview
Level
Intermediate
Goal
Powerlifting, Powerbuilding, Bodybuilding
Equipment
Full Gym
Program Length
9 weeks
Time Per Workout
90 minutes
Created
Apr 25, 2024 07:08
Last Edited
Jun 10, 2024 12:44
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Week 1
1 / 9 Weeks
Day 1
1
Squat (Low Bar)
5 Sets
2 Reps
80%
2
Leg Extension
3 Sets
10-15 Reps
@8-9
3
Lying Leg Curl
3 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 Row
3 Sets
8-12 Reps
@8-9
3
Lat Pulldown
3 Sets
8-12 Reps
@8-9
4
Landmine Twist
3 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 Deck
3 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
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 Deck
3 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
Day 1
1
Squat (Low Bar)
8 Sets
3 Reps
60%
2
Leg Extension
3 Sets
10-15 Reps
@8-9
3
Lying Leg Curl
3 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)
1 Set
8 Reps
70%
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)
5 Sets
2 Reps
80%
2
Barbell Row
3 Sets
8-12 Reps
@8-9
3
Lat Pulldown
3 Sets
8-12 Reps
@8-9
4
Landmine Twist
3 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 Deck
3 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
Day 1
1
Squat (Low Bar)
1 Set
8 Reps
80%
2
Leg Extension
3 Sets
10-15 Reps
@8-9
3
Lying Leg Curl
3 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)
5 Sets
2 Reps
80%
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)
8 Sets
3 Reps
60%
2
Barbell Row
3 Sets
8-12 Reps
@8-9
3
Lat Pulldown
3 Sets
8-12 Reps
@8-9
4
Landmine Twist
3 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 Deck
3 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
Day 1
1
Squat (Low Bar)
3 Sets
2 Reps
85%
2
Leg Extension
3 Sets
10-15 Reps
@8-9
3
Lying Leg Curl
3 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)
6 Sets
2 Reps
65%
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
6 Reps
80%
2
Barbell Row
3 Sets
8-12 Reps
@8-9
3
Lat Pulldown
3 Sets
8-12 Reps
@8-9
4
Landmine Twist
3 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 Deck
3 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
Day 1
1
Squat (Low Bar)
6 Sets
2 Reps
65%
2
Leg Extension
3 Sets
10-15 Reps
@8-9
3
Lying Leg Curl
3 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)
1 Set
6 Reps
80%
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)
3 Sets
2 Reps
85%
2
Barbell Row
3 Sets
8-12 Reps
@8-9
3
Lat Pulldown
3 Sets
8-12 Reps
@8-9
4
Landmine Twist
3 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 Deck
3 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
Day 1
1
Squat (Low Bar)
1 Set
6 Reps
80%
2
Leg Extension
3 Sets
10-15 Reps
@8-9
3
Lying Leg Curl
3 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)
3 Sets
2 Reps
85%
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)
6 Sets
2 Reps
65%
2
Barbell Row
3 Sets
8-12 Reps
@8-9
3
Lat Pulldown
3 Sets
8-12 Reps
@8-9
4
Landmine Twist
3 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 Deck
3 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
Day 1
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
90%
92%
95%
2
Leg Extension
3 Sets
10-15 Reps
@8-9
3
Lying Leg Curl
3 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)
5 Sets
2 Reps
70%
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
6 Reps
80%
2
Barbell Row
3 Sets
8-12 Reps
@8-9
3
Lat Pulldown
3 Sets
8-12 Reps
@8-9
4
Landmine Twist
3 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 Deck
3 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
Day 1
1
Squat (Low Bar)
5 Sets
2 Reps
70%
2
Leg Extension
3 Sets
10-15 Reps
@8-9
3
Lying Leg Curl
3 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)
1 Set
6 Reps
80%
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
1 Set
1 Set
1 Reps
1 Reps
1 Reps
90%
92%
95%
2
Barbell Row
3 Sets
8-12 Reps
@8-9
3
Lat Pulldown
3 Sets
8-12 Reps
@8-9
4
Landmine Twist
3 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 Deck
3 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
Day 1
1
Squat (Low Bar)
1 Set
6 Reps
80%
2
Leg Extension
3 Sets
10-15 Reps
@8-9
3
Lying Leg Curl
3 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)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
90%
92%
95%
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)
5 Sets
2 Reps
70%
2
Barbell Row
3 Sets
8-12 Reps
@8-9
3
Lat Pulldown
3 Sets
8-12 Reps
@8-9
4
Landmine Twist
3 Sets
8-12 Reps
@8-9