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Martintovaj’s powerlift - CUBE

by Martin T.
19 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 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!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
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 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