The Cube Method

The Cube Method

This strength program will have you setting new personal records in just 10 weeks. Are you ready to stop screwing around and get seriously strong?

 

 

Example Cube Main Lifts:

Monday                 Wednesday          Friday

Week 1                                     heavy                      repetition            explosive

Week 2                                     explosive              heavy                      repetition

Week 3                                     repetition            explosive              heavy

 

Week 1: Monday

  • Squat – 5 sets of 2 reps
  • Good Morning – 3 sets of 8 reps
  • Leg Press – 3 sets of 20 reps
  • Walking Lunge – 3 sets of 12 reps
  • Back Extension – 1 set of 60 reps
  • Leg Curl – 2 sets of 50 reps

Week 1: Wednesday

  • Incline Bench Press – 1 set of 8 reps
  • Incline Dumbbell Press – 2 sets of 20 reps
  • Close Grip Bench Press – 3 sets of 12 reps
  • Band Pec Flye – 3 sets of 15 reps
  • Triceps Pressdown – 1 set of 100 reps
  • Military Press – 3 sets of 12 reps

Week 1: Friday

  • Deadlift – 8 sets of 3 reps
  • Close Stance Squat – 3 sets of 8 reps
  • Barbell Shrug – 3 sets of 12 reps
  • Back Extension – 1 set of 50 reps
  • Lat Pulldown – 4 sets of 15 reps

Week 2: Monday

  • Squat – 8 sets of 3 reps
  • Reverse Band Squat – 1 set of 2 reps
  • Olympic Squat – 5 sets of 5 reps
  • Leg Press – 4 sets of 15 reps
  • Reverse Hyperextension – 3 sets of 12 reps
  • Dumbbell/Kettlebell Swing – 3 sets of 15 reps

Week 2: Wednesday

  • Floor Press – 5 sets of 2 reps
  • Bench – 2 sets of 15 reps
  • Lat Pulldown – 3 sets of 12 reps
  • Band Pressdown – 4 sets of 25 reps
  • Dumbbell Shrug – 3 sets of 15 reps
  • Military Press – 3 sets of 12 reps

Week 2: Friday

  • Deadlift – 1 set of 8 reps
  • Block Pull – 2 sets of 3 reps
  • Safety Bar Squat – 3 sets of 8 reps
  • Glute Ham Raise – 4 sets of 10 reps
  • Back Raise – 1 set of 50 reps

 

 

Week 3: Monday

  • Squat – 1 set of 8 reps
  • Wide Stance Squat – 3 sets of 8 reps
  • Walking Lunge – 3 sets of 15 reps
  • Narrow Stance Squat – 1 set of 50 reps
  • Abs (your choice) – 1 set of 60 reps

Week 3: Wednesday

  • Floor Press – 8 sets of 3 reps
  • Incline Dumbbell Press – 3 sets of 15 reps
  • Band Pressdown – 1 set of 100 reps
  • Standing Dumbbell Military Press – 3 sets of 10 reps
  • Band Flye – 3 sets of 15 reps
  • Abs (your choice) – 1 set of 50 reps

Week 3: Friday

  • Block Deadlift – 5 sets of 2 reps
  • Snatch Grip Deadlift – 2 sets of 8 reps
  • Dumbbell Row – 3 sets of 10 reps
  • Dumbbell Shrug – 2 sets of 20 reps
  • Up and Down Plank – 1 set of 50 reps

 

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