Brandon Lily's Cube Program Calculator
Enter Your Lifts
Cube Method Calculator: Your 10-Week Strength Program Generator
Welcome to the Cube Method Calculator, your gateway to a comprehensive 10-week strength program! Designed for intermediate to advanced lifters, our app creates a customized Brandon Lilly's Cube Method program tailored just for you.
What is the Cube Method?
The Cube Method is a powerlifting program developed by Brandon Lilly, a world-class powerlifter. It's designed to improve strength in the three main lifts: squat, bench press, and deadlift. The program is based on a three-day training split, focusing on different aspects of strength development each day.
How Our App Works
- Input Your Stats: Enter your current 1 rep max (1RM) for squat, bench press, and deadlift.
- Customize Accessories: Choose your preferred assistance exercises for each main lift.
- Get Your Program: With a click, our app generates a complete 10-week Cube Method program customized to your strength levels and preferences.
- View Your Workouts: Navigate through each week to see your daily workouts, including specific exercises, sets, reps, and weights.
- Download for Easy Reference: Export your entire program to an Excel file for easy tracking at the gym or sharing with your coach.
What Makes the Cube Method Special?
- Three-Day Split: Focus on different aspects of strength each training day.
- Periodization: Strategically vary volume and intensity to drive progress while managing fatigue.
- Balanced Approach: Improve strength, power, and muscular endurance simultaneously.
- Customizable: Flexible framework allows for personalization based on individual needs and goals.
Who Can Benefit?
- Intermediate Lifters: Break through plateaus with a proven, structured approach.
- Advanced Athletes: Fine-tune your performance with a program used by elite powerlifters.
- Strength Enthusiasts: Experience well-rounded strength gains with a balanced program.
Ready to experience the power of the Cube Method? Input your stats now and get your personalized program in seconds! Remember, consistency and proper recovery are key. Stick to the program, focus on proper technique, and watch your strength soar. Happy lifting!
Cube Method Program Methodology
Understanding the principles behind the Cube Method will help you appreciate its effectiveness:
- Three-Day Split: The program is based on a three-day training split:
- Day 1: Max Effort (Heavy Day)
- Day 2: Explosive (Dynamic Effort)
- Day 3: Rep Effort (Hypertrophy)
- Rotation of Lifts: Each week, the main lifts rotate through the different training days, ensuring balanced development.
- Periodization: The program uses a wave-like periodization model, with intensity and volume fluctuating over the 10-week cycle.
- Specificity: Focus on competition lifts and close variations to enhance skill and strength in the squat, bench press, and deadlift.
- Overload: Progressive overload is applied through increases in weight, sets, or reps over the course of the program.
- Recovery: The program structure allows for adequate recovery between heavy sessions for each lift.
- Versatility: While focused on powerlifting, the program's structure can benefit athletes from various strength sports.
- Autoregulation: The program allows for some autoregulation, particularly on max effort days, where lifters can adjust based on how they're feeling.
- Balance: By addressing multiple aspects of strength (maximal strength, explosive power, and muscular endurance), the program promotes well-rounded development.
- Customization: The basic framework can be customized with accessory exercises to address individual weaknesses or goals.
Remember, while the Cube Method is highly effective, it's also demanding. Proper nutrition, recovery, and listening to your body are crucial for success. Adjust as needed and don't hesitate to consult with a coach if you have any concerns.