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Naveed cube

by Naveed Mirza
1 athletes joined

Program Description

Just a basic copy paste of cube method you can add your own accessories

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 18, 2025 11:50
  • Last Edited
    Oct 19, 2025 05:17

Summary

Unleash your potential with the Naveed Cube, a comprehensive 10-week program designed for serious lifters. Committing to just four days a week, you'll engage in a mix of barbell and dumbbell exercises, including deadlifts, bench presses, and squats, targeting all major muscle groups for balanced strength development. With a focus on progressive overload and varied intensity, this program will challenge you to push your limits and achieve tangible results. Get ready to transform your physique and elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.1%
Glutes
11.7%
Triceps
10.8%
Biceps
10.4%
Lats
10.4%
Upper Back
10.4%
Hamstrings
8.4%
Chest
8.3%
Lower Back
3.4%
Abs
3.4%
Front Delts
3.3%
Adductors
3.3%
Forearms
1.2%
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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
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
3 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
2 reps
1 reps
1 reps
2 reps
90%
92.5%
95%
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2 reps
1 reps
1 reps
2 reps
90%
92.5%
95%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2 reps
1 reps
1 reps
3 reps
90%
92.5%
95%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
2
Incline Tricep Extension (Dumbbell)
3
12 reps
RPE 8
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 7-9
4
Bent Over Row (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
2
Incline Tricep Extension (Dumbbell)
3
12 reps
RPE 8
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 7-9
4
Bent Over Row (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
2
Incline Tricep Extension (Dumbbell)
3
12 reps
RPE 8
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 7-9
4
Bent Over Row (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
2
Incline Tricep Extension (Dumbbell)
3
12 reps
RPE 8
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 7-9
4
Bent Over Row (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
2
Incline Tricep Extension (Dumbbell)
3
12 reps
RPE 8
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 7-9
4
Bent Over Row (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
2
Incline Tricep Extension (Dumbbell)
3
12 reps
RPE 8
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 7-9
4
Bent Over Row (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
2
Incline Tricep Extension (Dumbbell)
3
12 reps
RPE 8
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 7-9
4
Bent Over Row (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
2
Incline Tricep Extension (Dumbbell)
3
12 reps
RPE 8
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 7-9
4
Bent Over Row (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
2
Incline Tricep Extension (Dumbbell)
3
12 reps
RPE 8
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 7-9
4
Bent Over Row (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
2
Incline Tricep Extension (Dumbbell)
3
12 reps
RPE 8
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 7-9
4
Bent Over Row (Barbell)
3
12 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Deadlift (Barbell)
5 Sets
2 Reps
80%
Day 2
1
Bench Press (Barbell)
3 Sets
8-12 Reps
70%
Day 3
1
Squat (Barbell)
8 Sets
3 Reps
65%
Day 4
1
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
2
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
@8
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@7-9
4
Bent Over Row (Barbell)
3 Sets
12 Reps
@8