The Cube Method is a lesser-known strength program that deviates from the traditional linear progression formulas. Developed by world-renowned powerlifter Brandon Lilly, who has a three-lift total in excess of 2,000 pounds, the Cube Method places an emphasis on variation and recovery. Or, as Lilly puts it, “it’s a way to always keep the train moving forward without having to slow down.” Below, we outline everything you need to know so you can try it yourself.
A protocol that rotates between a “heavy,” “repetition,” and “explosive” day for the deadlift, back squat, and bench press, with variations of the bench press and back squat. Accessory work is provided, but there’s room for customization.
HOW IT WORKS
The cyclical schedule prevents overuse injuries and keeps you fresh. Also, accumulating repetitions and working on power output will make you a more complete lifter. Finally, the bench and squat variations prevent sticking points.
HOW TO DO IT
Test your one-rep maxes for the three main lifts. Follow the Cube Method for nine weeks. Week 10 will be a mock powerlifting meet, where you test all three of your maxes again on the same day.
Speed Kills: On the explosive days, focus on moving the bar as fast as you can for every rep.
