Cube Method — Public Workbook Edition
Ten weeks rotate heavy, fast and high-rep squat, bench and deadlift days alongside a weekly bodybuilding day.
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Details
The program’s usual settings
Maxes
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
4 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 |
|---|---|---|---|---|
| 1 | sq | bench | dl | Body |
| 2 | sq | bench | dl | Body |
| 3 | sq | bench | dl | Body |
| 4 | sq | bench | dl | Body |
| 5 | sq | bench | dl | Body |
| 6 | sq | bench | dl | Body |
| 7 | sq | bench | dl | Body |
| 8 | sq | bench | dl | Body |
| 9 | sq | bench | dl | Body |
| 10 | sqMeet | benchMeet | dlMeet | Body |
How it works
The program’s own rules, as Catalyst runs them.
Train squat, bench, deadlift and a bodybuilding day each week for ten weeks. The first nine weeks rotate heavy, explosive and repetition work. Choose fixed maxima; if using training maxima, reduce them before starting. Move explosive work quickly and keep barbell assistance light. On the fourth day, choose three, four or five different weak-point exercises, doing four or five sets of eight to twelve with moderate weights close to failure. In the final week, prepare at sixty-five, seventy-five and eighty-five percent before choosing heavy singles. Decide how many attempts to take, how to increase them and when to stop; rest fully between tests. Set your maxima from your new bests before starting a fresh cycle.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Back extension bench
- Barbell
- Cable stack
- Dumbbells
- Flat bench
- Glute-ham developer
- Lat pulldown machine
- Squat rack
Not sure it’s the one?
See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.
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