The Cube Method

The Cube Method is a training program created by Brandon Lilly. He’s a competitive powerlifter with a 2204 total (826.5 squat, 573 bench, 804.5 Deadlift).

It is a 9-week program, consisting of 3 separate training sessions per 3 week block (per movement). The 4th training day each week is for assistance work/bodybuilding style work to address weaknesses. I also do some Oly lifting on that day. Each exercise has a reps session, a speed or explosive session, and a heavy session. There is only one heavy session per week, so each week of the three week mesocycle is different:

Week 1

• Deadlift – Reps
• Bench – Heavy
• Squat – Explosive

Week 2

• Deadlift – Explosive
• Bench – Reps
• Squat – Heavy

Week 3

• Deadlift – Heavy
• Bench – Explosive
• Squat – Reps

And so on, until you wrap up with week 10 of PR attempts.

Does it work? I’ve been impressed. I’m in week 5 of my 3rd 10-week cycle on Cube and I’m still making steady gains and hitting PRs at the end of the previous two cycles. This is after I had hit a plateau on almost every lift after doing Crossfit and following Wendler 5/3/1 for about 3 years. So, I’m pretty happy. I’m gaining mass, getting stronger, and I’m not as outrageously sore each week. I think a big part of it is that you only have one heavy lifting session in a given week (the other sessions being explosive, reps, and assistance work).