Sport: Cube Method Name:

POWERLIFTING Day 1 & Day 2-Wave 1

DAY 1 DAY 2

Reps Speed Heavy Heavy Reps Speed

WEEK 1 WEEK 2 WEEK 3 WEEK 1 WEEK 2 WEEK 3
PCT SET REP WT PCT SET REP WT PCT SET REP WT PCT SET REP WT PCT SET REP WT PCT SET REP WT
BACK SQUAT BENCH PRESS
70% 1 x 8 60% 8 x 3 80% 2 x 5 TOUCH BAR TO CHEST 80% 2 x 5 70% 1 x 8 60% 8 x 3
GET DEEP!!!!!! MAKE SURE YOU HAVE
OPEN UP YOUR HIPS A SPOTTER!!

2-3 min RECOVERY 8 24 10 2-3 min RECOVERY 10 8 24

POWER CLEANS 1 x 5 1 x 5 1 x 5 2-BOARD CLOSE GRIP 3 x 10 3 x 10 3 x 8
3 X 3 3 X 3 3 X 3
EXPLOSIVE!!! 1 X 1 Pause on the Board
NEGATIVE ARCH DRIVE WITH TRICEPS

1.5 min RECOVERY 14 14 15 1.5 min RECOVERY 30 30 24

BARBELL REV. LUNGES 3 x 8 3 x 8 3 x 10 Kroc Rows 2 x AMP 2 x AMP 2 x AMP

REPS=EACH LEG REPS ARE EACH ARM!

BIG STEP BACKWARD STANDING
SHOULDERS BACK 1 ARM ON BENCH
STEP BWD & SINK DEEP KEEP ELBOW TIGHT
PULL TO ARMPIT
1.5 min RECOVERY 24 24 30 1.5 min RECOVERY 0 0 0 0 0
SEATED BOX JUMPS 3 x 12 3 x 12 3 x 15 Arnolds 3 x 10 3 x 12 3 x 15

SLIGHT LEAN FORWARD

FEET LAND QUIETLY CHEST UP
REPS EACH ARM

1.5 min RECOVERY 36 36 0 45 1.5 min RECOVERY 0 30 0 36 0 45

CALF RAISES 3 X 12 3 X 12 3 X 10 Tricep Death 2 X 5 2 X 5 2 X 5

SQUEEZE AT THE TOP Boards 0-4-0

5 reps at each board

1.5 min RECOVERY 36 36 30 1.5 min RECOVERY 24 24 24

MANUAL NECK 3 x 5 3 x 5 3 x 5 ROT. CUFF WORK

PARTNER SCARECROWS LT 2 x 10 2 x 10 2 x 10
RESISTANCE PRONE T LT 2 x 10 2 x 10 2 x 10
FWD/BWD/LEFT/RIGHT PRONE Y LT 2 x 10 2 x 10 2 x 10
4 DIRECTIONS BAND PULL APARTS 1 x 100 1 x 100 1 x 100
(5 SECS PER REP) (**USE LIGHT DBs**)
1 min RECOVERY 15 15 15 1 min RECOVERY 60 60 60
CORE CORE

PLANK 3 x 2 min 3 x 2 min 3 x 2.5 m Hanging Leg Raises 2x 12 2x 12 2x 15

FRONT:SIDE:SIDE 2:1:1 3 x 2 min 3 x 2 min 3 x 2.5 m Windshield Wipers 2x 12 2x 12 2x 15

118 134 130 94 98 117

HOW DO YOU FEEL?

BODY WEIGHT: 0 BODY WEIGHT:

0

NOTES:

CONDITIONING:
DAY 1 DAY 2
WEEK 1 WEEK 1

WEEK 2 WEEK 2

WEEK 3 WEEK 3
Sport: Cube Method Name:

POWERLIFTING Day 3 & Day 4-Wave 1

DAY 3 DAY 4

Speed Heavy Reps Bodybuilding Bodybuilding Bodybuilding

WEEK 1 WEEK 2 WEEK 3 WEEK 1 WEEK 2 WEEK 3
PCT SET REP WT PCT SET REP WT PCT SET REP WT PCT SET REP WT PCT SET REP WT PCT SET REP WT
DEADLIFT OH PRESS
60% 8 x 3 80% 2 x 5 70% 1 x 8 3 X 10 3 X 8 3 X 6
START FROM FLOOR LOWER BAR JUST BELOW
NEGATIVE ARCH CHIN AND DRIVE UP
SIT LOW TO START

2-3 min RECOVERY 24 10 8 2 min RECOVERY 30 24 18

OLYMPIC SQUAT 3 x 10 3 x 8 3 x 6 DB FLOOR PRESS 3 x 10 3 x 10 3 x 12

EXPLOSIVE!!! PAUSE AT THE BOTTOM

OPEN UP YOU HIPS COMPLETELY FLAT
GET DEEP!!!

30 24 18 1.5 min RECOVERY 30 30 36

SNATCH GRIP DEF. DL 3 x 8 3 x 8 3 x 6 BARBELL ROWS 3 x 10 3 x 10 3 x 10

START FROM FLOOR NEGATIVE ARCH

NEGATIVE ARCH PULL BAR TO STOMACH
SIT LOW

1.5 min RECOVERY 0 24 0 24 18 1.5 min RECOVERY 30 30 30

GHR 3 X 12 3 X 12 3 X 10 UPRIGHT ROWS 3 x 10 3 x 12 3 x 15

NEGATIVE ARCH KEEP ELBOWS

DRIVE HIPS FORWARD ABOVE WRISTS
AND TOES INTO PLATE
SQUEEZE THRU HAMSTRINGS

1.5 min RECOVERY 36 36 30 1.5 min RECOVERY 30 36 45

SHRUGS 3 x 12 3 x 12 3 x 15 BAND TRICEP EXT. 4 X 25 3 X 34 1 X 50
2 X 25
NEGATIVE ARCH SQUEEZE AT
SQUEEZE AT THE TOP THE BOTTOM

1.5 min RECOVERY 36 36 45 1.5 min RECOVERY 100 102 100

MANUAL NECK 3 x 5 3 x 5 3 x 5 ROT. CUFF WORK

PARTNER SCARECROWS LT 2 x 10 2 x 10 2 x 10
RESISTANCE PRONE T LT 2 x 10 2 x 10 2 x 10
FWD/BWD/LEFT/RIGHT PRONE Y LT 2 x 10 2 x 10 2 x 10
4 DIRECTIONS BAND PULL APARTS 1 x 100 1 x 100 1 x 100
(5 SECS PER REP) (**USE LIGHT DBs**)
1 min RECOVERY 15 15 15 1 min RECOVERY 60 60 60
CORE CORE

PLANK 3 x 2 min 3 x 2 min 3 x 2.5 m Hanging Leg Raises 2x 12 2x 12 2x 15

FRONT:SIDE:SIDE 2:1:1 3 x 2 min 3 x 2 min 3 x 2.5 m Windshield Wipers 2x 12 2x 12 2x 15

150 130 119 220 222 229

HOW DO YOU FEEL?

BODY WEIGHT: 0 BODY WEIGHT:

0

NOTES:

CONDITIONING:
DAY 1 DAY 2
WEEK 1 WEEK 1

WEEK 2 WEEK 2

WEEK 3 WEEK 3
Sport: Cube Method Name:

POWERLIFTING Day 1 & Day 2-Wave 2

DAY 1 DAY 2

Reps Speed Heavy Heavy Reps Speed

WEEK 1 WEEK 2 WEEK 3 WEEK 1 WEEK 2 WEEK 3
PCT SET REP WT PCT SET REP WT PCT SET REP WT PCT SET REP WT PCT SET REP WT PCT SET REP WT
BACK SQUAT BENCH PRESS
80% 1 x 6 65% 6 x 2 85% 2 x 3 TOUCH BAR TO CHEST 85% 2 x 3 80% 1 x 6 65% 6 x 2
GET DEEP!!!!!! MAKE SURE YOU HAVE
OPEN UP YOUR HIPS A SPOTTER!!

2-3 min RECOVERY 6 12 6 2-3 min RECOVERY 6 6 12

POWER CLEANS 1 x 5 1 x 5 1 x 5 2-BOARD CLOSE GRIP 3 x 10 3 x 10 3 x 8
3 X 3 3 X 3 3 X 3
EXPLOSIVE!!! 1 X 1 Pause on the Board
NEGATIVE ARCH DRIVE WITH TRICEPS

1.5 min RECOVERY 14 14 15 1.5 min RECOVERY 30 30 24

BARBELL REV. LUNGES 3 x 8 3 x 8 3 x 10 Kroc Rows 2 x AMP 2 x AMP 2 x AMP

REPS=EACH LEG REPS ARE EACH ARM!

BIG STEP BACKWARD STANDING
SHOULDERS BACK 1 ARM ON BENCH
STEP BWD & SINK DEEP KEEP ELBOW TIGHT
PULL TO ARMPIT
1.5 min RECOVERY 24 24 30 1.5 min RECOVERY 0 0 0
SEATED BOX JUMPS 3 x 12 3 x 12 3 x 15 Arnolds 3 x 10 3 x 12 3 x 15

SLIGHT LEAN FORWARD

FEET LAND QUIETLY CHEST UP
REPS EACH ARM

1.5 min RECOVERY 36 36 0 45 1.5 min RECOVERY 0 30 0 36 0 45

CALF RAISES 3 X 12 3 X 12 3 X 10 Tricep Death 2 X 5 2 X 5 2 X 5

SQUEEZE AT THE TOP Boards 0-4-0

5 reps at each board

1.5 min RECOVERY 36 36 30 1.5 min RECOVERY 24 24 24

MANUAL NECK 3 x 5 3 x 5 3 x 5 ROT. CUFF WORK

PARTNER SCARECROWS LT 2 x 10 2 x 10 2 x 10
RESISTANCE PRONE T LT 2 x 10 2 x 10 2 x 10
FWD/BWD/LEFT/RIGHT PRONE Y LT 2 x 10 2 x 10 2 x 10
4 DIRECTIONS BAND PULL APARTS 1 x 100 1 x 100 1 x 100
(5 SECS PER REP) (**USE LIGHT DBs**)
1 min RECOVERY 15 15 15 1 min RECOVERY 60 60 60
CORE CORE

PLANK 3 x 2 min 3 x 2 min 3 x 2.5 m Hanging Leg Raises 2x 12 2x 12 2x 15

FRONT:SIDE:SIDE 2:1:1 3 x 2 min 3 x 2 min 3 x 2.5 m Windshield Wipers 2x 12 2x 12 2x 15

116 122 126 90 96 105

HOW DO YOU FEEL?

BODY WEIGHT: 0 BODY WEIGHT:

0

NOTES:

CONDITIONING:
DAY 1 DAY 2
WEEK 1 WEEK 1

WEEK 2 WEEK 2

WEEK 3 WEEK 3
Sport: Cube Method Name:

POWERLIFTING Day 3 & Day 4-Wave 2

DAY 3 DAY 4

Speed Heavy Reps Bodybuilding Bodybuilding Bodybuilding

WEEK 1 WEEK 2 WEEK 3 WEEK 1 WEEK 2 WEEK 3
PCT SET REP WT PCT SET REP WT PCT SET REP WT PCT SET REP WT PCT SET REP WT PCT SET REP WT
DEADLIFT OH PRESS
65% 6 x 2 85% 2 x 3 80% 1 x 6 3 X 10 3 X 8 3 X 6
START FROM FLOOR LOWER BAR JUST BELOW
NEGATIVE ARCH CHIN AND DRIVE UP
SIT LOW TO START

2-3 min RECOVERY 12 6 6 2 min RECOVERY 30 24 18

OLYMPIC SQUAT 3 x 10 3 x 8 3 x 6 DB FLOOR PRESS 3 x 10 3 x 10 3 x 12

EXPLOSIVE!!! PAUSE AT THE BOTTOM

OPEN UP YOU HIPS COMPLETELY FLAT
GET DEEP!!!

30 24 18 1.5 min RECOVERY 30 30 36

SNATCH GRIP DEF. DL 3 x 8 3 x 8 3 x 6 BARBELL ROWS 3 x 10 3 x 10 3 x 10

START FROM FLOOR NEGATIVE ARCH

NEGATIVE ARCH PULL BAR TO STOMACH
SIT LOW

1.5 min RECOVERY 0 24 0 24 18 1.5 min RECOVERY 30 30 30

GHR 3 X 12 3 X 12 3 X 10 UPRIGHT ROWS 3 x 10 3 x 12 3 x 15

NEGATIVE ARCH KEEP ELBOWS

DRIVE HIPS FORWARD ABOVE WRISTS
AND TOES INTO PLATE
SQUEEZE THRU HAMSTRINGS

1.5 min RECOVERY 36 36 30 1.5 min RECOVERY 30 36 45

SHRUGS 3 x 12 3 x 12 3 x 15 BAND TRICEP EXT. 4 X 25 3 X 34 1 X 50
2 X 25
NEGATIVE ARCH SQUEEZE AT
SQUEEZE AT THE TOP THE BOTTOM

1.5 min RECOVERY 36 36 45 1.5 min RECOVERY 100 102 100

MANUAL NECK 3 x 5 3 x 5 3 x 5 ROT. CUFF WORK

PARTNER SCARECROWS LT 2 x 10 2 x 10 2 x 10
RESISTANCE PRONE T LT 2 x 10 2 x 10 2 x 10
FWD/BWD/LEFT/RIGHT PRONE Y LT 2 x 10 2 x 10 2 x 10
4 DIRECTIONS BAND PULL APARTS 1 x 100 1 x 100 1 x 100
(5 SECS PER REP) (**USE LIGHT DBs**)
1 min RECOVERY 15 15 15 1 min RECOVERY 60 60 60
CORE CORE

PLANK 3 x 2 min 3 x 2 min 3 x 2.5 m Hanging Leg Raises 2x 12 2x 12 2x 15

FRONT:SIDE:SIDE 2:1:1 3 x 2 min 3 x 2 min 3 x 2.5 m Windshield Wipers 2x 12 2x 12 2x 15

138 126 117 220 222 229

HOW DO YOU FEEL?

BODY WEIGHT: 0 BODY WEIGHT:

0

NOTES:

CONDITIONING:
DAY 1 DAY 2
WEEK 1 WEEK 1

WEEK 2 WEEK 2

WEEK 3 WEEK 3
Sport: Cube Method Name:

POWERLIFTING Day 1 & Day 2-Wave 3

DAY 1 DAY 2

Reps Speed Heavy Heavy Reps Speed

WEEK 1 WEEK 2 WEEK 3 WEEK 1 WEEK 2 WEEK 3
PCT SET REP WT PCT SET REP WT PCT SET REP WT PCT SET REP WT PCT SET REP WT PCT SET REP WT
BACK SQUAT BENCH PRESS
70% 5 x 2 60% 8 x 3 90% 1 x 1 TOUCH BAR TO CHEST 90% 1 x 1 85% 1 x 2 70% 5 x 2
GET DEEP!!!!!! 93% 1 x 1 MAKE SURE YOU HAVE 93% 1 x 1
OPEN UP YOUR HIPS 95% 1 x 1 A SPOTTER!! 95% 1 x 1

2-3 min RECOVERY 10 24 3 2-3 min RECOVERY 3 2 10

POWER CLEANS 1 x 5 1 x 5 1 x 5 2-BOARD CLOSE GRIP 3 x 10 3 x 10 3 x 8
3 X 3 3 X 3 3 X 3
EXPLOSIVE!!! 1 X 1 Pause on the Board
NEGATIVE ARCH DRIVE WITH TRICEPS

1.5 min RECOVERY 14 14 15 1.5 min RECOVERY 30 30 24

BARBELL REV. LUNGES 3 x 8 3 x 8 3 x 10 Kroc Rows 2 x AMP 2 x AMP 2 x AMP

REPS=EACH LEG REPS ARE EACH ARM!

BIG STEP BACKWARD STANDING
SHOULDERS BACK 1 ARM ON BENCH
STEP BWD & SINK DEEP KEEP ELBOW TIGHT
PULL TO ARMPIT
1.5 min RECOVERY 24 24 30 1.5 min RECOVERY 0 0 0
SEATED BOX JUMPS 3 x 12 3 x 12 3 x 15 Arnolds 3 x 10 3 x 12 3 x 15

SLIGHT LEAN FORWARD

FEET LAND QUIETLY CHEST UP
REPS EACH ARM

1.5 min RECOVERY 36 36 0 45 1.5 min RECOVERY 0 30 0 36 0 45

CALF RAISES 3 X 12 3 X 12 3 X 10 Tricep Death 2 X 5 2 X 5 2 X 5

SQUEEZE AT THE TOP Boards 0-4-0

5 reps at each board

1.5 min RECOVERY 36 36 30 1.5 min RECOVERY 24 24 24

MANUAL NECK 3 x 5 3 x 5 3 x 5 ROT. CUFF WORK

PARTNER SCARECROWS LT 2 x 10 2 x 10 2 x 10
RESISTANCE PRONE T LT 2 x 10 2 x 10 2 x 10
FWD/BWD/LEFT/RIGHT PRONE Y LT 2 x 10 2 x 10 2 x 10
4 DIRECTIONS BAND PULL APARTS 1 x 100 1 x 100 1 x 100
(5 SECS PER REP) (**USE LIGHT DBs**)
1 min RECOVERY 15 15 15 1 min RECOVERY 60 60 60
CORE CORE

PLANK 3 x 2 min 3 x 2 min 3 x 2.5 m Hanging Leg Raises 2x 12 2x 12 2x 15

FRONT:SIDE:SIDE 2:1:1 3 x 2 min 3 x 2 min 3 x 2.5 m Windshield Wipers 2x 12 2x 12 2x 15

120 134 123 87 92 103

HOW DO YOU FEEL?

BODY WEIGHT: 0 BODY WEIGHT:

0

NOTES:

CONDITIONING:
DAY 1 DAY 2
WEEK 1 WEEK 1

WEEK 2 WEEK 2

WEEK 3 WEEK 3
Sport: Cube Method Name:

POWERLIFTING Day 3 & Day 4-Wave 3

DAY 3 DAY 4

Speed Heavy Reps Bodybuilding Bodybuilding Bodybuilding

WEEK 1 WEEK 2 WEEK 3 WEEK 1 WEEK 2 WEEK 3
PCT SET REP WT PCT SET REP WT PCT SET REP WT PCT SET REP WT PCT SET REP WT PCT SET REP WT
DEADLIFT OH PRESS
70% 5 x 2 90% 1 x 1 85% 1 x 2 3 X 10 3 X 8 3 X 6
93% 1 x 1 LOWER BAR JUST BELOW
START FROM FLOOR 95% 1 x 1 CHIN AND DRIVE UP
NEGATIVE ARCH
SIT LOW TO START

10 3 2 2 min RECOVERY 30 24 18
OLYMPIC SQUAT 3 x 10 3 x 8 3 x 6 DB FLOOR PRESS 3 x 10 3 x 10 3 x 12

EXPLOSIVE!!! PAUSE AT THE BOTTOM

OPEN UP YOU HIPS COMPLETELY FLAT
GET DEEP!!!

30 24 18 1.5 min RECOVERY 30 30 36

SNATCH GRIP DEF. DL 3 x 8 3 x 8 3 x 6 BARBELL ROWS 3 x 10 3 x 10 3 x 10

START FROM FLOOR NEGATIVE ARCH

NEGATIVE ARCH PULL BAR TO STOMACH
SIT LOW

1.5 min RECOVERY 0 24 0 24 18 1.5 min RECOVERY 30 30 30

GHR 3 X 12 3 X 12 3 X 10 UPRIGHT ROWS 3 x 10 3 x 12 3 x 15

NEGATIVE ARCH KEEP ELBOWS

DRIVE HIPS FORWARD ABOVE WRISTS
AND TOES INTO PLATE
SQUEEZE THRU HAMSTRINGS

1.5 min RECOVERY 36 36 30 1.5 min RECOVERY 30 36 45

SHRUGS 3 x 12 3 x 12 3 x 15 BAND TRICEP EXT. 4 X 25 3 X 34 1 X 50
2 X 25
NEGATIVE ARCH SQUEEZE AT
SQUEEZE AT THE TOP THE BOTTOM

1.5 min RECOVERY 36 36 45 1.5 min RECOVERY 100 102 100

MANUAL NECK 3 x 5 3 x 5 3 x 5 ROT. CUFF WORK

PARTNER SCARECROWS LT 2 x 10 2 x 10 2 x 10
RESISTANCE PRONE T LT 2 x 10 2 x 10 2 x 10
FWD/BWD/LEFT/RIGHT PRONE Y LT 2 x 10 2 x 10 2 x 10
4 DIRECTIONS BAND PULL APARTS 1 x 100 1 x 100 1 x 100
(5 SECS PER REP) (**USE LIGHT DBs**)
1 min RECOVERY 15 15 15 1 min RECOVERY 60 60 60
CORE CORE

PLANK 3 x 2 min 3 x 2 min 3 x 2.5 m Hanging Leg Raises 2x 12 2x 12 2x 15

FRONT:SIDE:SIDE 2:1:1 3 x 2 min 3 x 2 min 3 x 2.5 m Windshield Wipers 2x 12 2x 12 2x 15

136 123 113 220 222 229

HOW DO YOU FEEL?

BODY WEIGHT: 0 BODY WEIGHT:

0

NOTES:

CONDITIONING:
DAY 1 DAY 2
WEEK 1 WEEK 1

WEEK 2 WEEK 2

WEEK 3 WEEK 3