The Cube Method

The Cube Method was written by Brandon Lilly as a hybrid between conjugate (Westside) and traditional linear powerlifting programming. The central idea is that each competition lift rotates through three training qualities on a three-week cycle: max effort (one heavy single or double), repetition (volume work for hypertrophy), and explosive (sub-maximal weight moved with intent). Three weeks, three exposures, and each lift gets one of each quality before the cycle repeats. The structure avoids the specificity trap of running only heavy singles or only volume and gives the lifter a rotating stimulus that is easier to recover from than pure max-effort work.

A typical week has four training days. Two of those days are competition-lift days (one upper, one lower), and the quality rotates: week one might be max-effort squat and repetition bench, week two repetition squat and explosive bench, week three explosive squat and max-effort bench. Deadlift is programmed on its own day following the same rotation. The fourth day is accessory work, often a dynamic-effort upper-body session or a bodybuilding-style pump day. The lifter touches each main lift weekly but rotates the intensity and stimulus so the same quality is not repeated three weeks in a row.

Max effort days in the Cube are typically a top-set double or triple at 85-92% of current max, not a true one-rep max. That difference matters — the Cube does not ask for weekly singles at 95%+ the way some conjugate variants do, which is part of what makes it more forgiving for intermediate lifters. Repetition days are 5-6 sets of 5-8 at 65-75%, the volume and hypertrophy block. Explosive days are 6-8 sets of 2-3 at 50-65% with compensatory acceleration — moving the bar as fast as possible — which trains rate of force development without the fatigue cost of heavier loads.

The original template also specifies a peaking phase in the last three to four weeks before a meet. During peaking, repetition work drops, explosive work holds, and max-effort work shifts toward heavy doubles and singles at 90-95%. The peak is relatively short compared to a Sheiko or block-periodization peak, which reflects Lilly's preference for staying fresh into meet day rather than accumulating peaking fatigue. Lifters running the Cube without a meet in sight can repeat the ten-week cycle indefinitely, resetting the working max every cycle based on performance.

• Squat→
• Bench Press→
• Deadlift→
• Close-Grip Bench Press→
• Front Squat→
• Romanian Deadlift→
• Incline Bench Press→

1. Day 01

   Day 1 — Max Effort Squat

   Squat: work to top set of 2 @ 88% · Front Squat 3×5 · Romanian Deadlift 3×8 · Abs 3×15

2. Day 02

   Day 2 — Repetition Bench

   Bench Press 6×5 @ 72% · Close-Grip Bench 3×8 · Barbell Row 4×8 · Tricep Pushdown 3×12

3. Day 03

   Day 3 — Explosive Deadlift

   Deadlift 8×2 @ 60% (fast) · Romanian Deadlift 3×6 · Pull-Up 4×AMRAP · Face Pull 3×15

4. Day 04

   Day 4 — Accessory / Dynamic Upper

   Incline Bench 4×6 · Dumbbell Row 4×10 · Skull Crusher 3×10 · Lateral Raise 3×15

• The Cube assumes the lifter already has a reliable max on all three lifts and can recover from moderate-to-heavy weekly exposure on each. Beginners who have not yet run a linear-progression template will generally over-run the recovery budget on the Cube — heavy max-effort doubles and volume work in the same week is more than a novice's work capacity will absorb. Run a linear program first, establish a real one-rep max, then transition to the Cube as an intermediate template.
• Explosive days are the session most lifters run wrong. The weight is low — 50-65% — and the point is bar speed, not fatigue. Lifters who treat the 8×2 like a grind set add unnecessary volume at a weight that cannot drive strength gains. Keep rest short (60-90 seconds between sets), move the bar fast, and finish the session with energy left. If the lifter is gassed at the end of an explosive day, the intent was wrong.
• The template is written around equipped powerlifting norms but works equally well for raw lifters. If running raw, select max-effort variations that transfer directly to the competition lift — paused bench for the bench, deficit deadlifts and pauses for the deadlift, front squats and pause squats for the squat. Lifters who substitute heavy board presses or rack pulls as main max-effort work on a raw program will build the partial-range strength without the full-range carryover.