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Martintovaj’s powerlift - CUBE

by Martin T.
15 athletes joined

Program Description

This plan focuses on powerlifting. Based on the CUBE Method with hypertrophy focus additional exercises.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 25, 2024 07:08
  • Last Edited
    Jan 12, 2025 08:22
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
2 reps
80%
2
Leg Extension
3
10-15 reps
RPE 8-9
3
Lying Leg Curl
3
10-15 reps
RPE 8-9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
8
3 reps
60%
2
Leg Extension
3
10-15 reps
RPE 8-9
3
Lying Leg Curl
3
10-15 reps
RPE 8-9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
8 reps
80%
2
Leg Extension
3
10-15 reps
RPE 8-9
3
Lying Leg Curl
3
10-15 reps
RPE 8-9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2 reps
85%
2
Leg Extension
3
10-15 reps
RPE 8-9
3
Lying Leg Curl
3
10-15 reps
RPE 8-9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
6
2 reps
65%
2
Leg Extension
3
10-15 reps
RPE 8-9
3
Lying Leg Curl
3
10-15 reps
RPE 8-9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
6 reps
80%
2
Leg Extension
3
10-15 reps
RPE 8-9
3
Lying Leg Curl
3
10-15 reps
RPE 8-9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1 reps
1 reps
1 reps
90%
92%
95%
2
Leg Extension
3
10-15 reps
RPE 8-9
3
Lying Leg Curl
3
10-15 reps
RPE 8-9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
2 reps
70%
2
Leg Extension
3
10-15 reps
RPE 8-9
3
Lying Leg Curl
3
10-15 reps
RPE 8-9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
6 reps
80%
2
Leg Extension
3
10-15 reps
RPE 8-9
3
Lying Leg Curl
3
10-15 reps
RPE 8-9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Chest Fly (Machine)
3
8-12 reps
RPE 8-9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
70%
2
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Chest Fly (Machine)
3
8-12 reps
RPE 8-9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
80%
2
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Chest Fly (Machine)
3
8-12 reps
RPE 8-9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
65%
2
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Chest Fly (Machine)
3
8-12 reps
RPE 8-9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
80%
2
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Chest Fly (Machine)
3
8-12 reps
RPE 8-9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
85%
2
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Chest Fly (Machine)
3
8-12 reps
RPE 8-9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
70%
2
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Chest Fly (Machine)
3
8-12 reps
RPE 8-9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
80%
2
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Chest Fly (Machine)
3
8-12 reps
RPE 8-9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
90%
92%
95%
2
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Chest Fly (Machine)
3
8-12 reps
RPE 8-9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
70%
2
Barbell Row
3
8-12 reps
RPE 8-9
3
Lat Pulldown
3
8-12 reps
RPE 8-9
4
Landmine Twist
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
80%
2
Barbell Row
3
8-12 reps
RPE 8-9
3
Lat Pulldown
3
8-12 reps
RPE 8-9
4
Landmine Twist
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
3 reps
60%
2
Barbell Row
3
8-12 reps
RPE 8-9
3
Lat Pulldown
3
8-12 reps
RPE 8-9
4
Landmine Twist
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
80%
2
Barbell Row
3
8-12 reps
RPE 8-9
3
Lat Pulldown
3
8-12 reps
RPE 8-9
4
Landmine Twist
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
85%
2
Barbell Row
3
8-12 reps
RPE 8-9
3
Lat Pulldown
3
8-12 reps
RPE 8-9
4
Landmine Twist
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
65%
2
Barbell Row
3
8-12 reps
RPE 8-9
3
Lat Pulldown
3
8-12 reps
RPE 8-9
4
Landmine Twist
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
80%
2
Barbell Row
3
8-12 reps
RPE 8-9
3
Lat Pulldown
3
8-12 reps
RPE 8-9
4
Landmine Twist
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
90%
92%
95%
2
Barbell Row
3
8-12 reps
RPE 8-9
3
Lat Pulldown
3
8-12 reps
RPE 8-9
4
Landmine Twist
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
70%
2
Barbell Row
3
8-12 reps
RPE 8-9
3
Lat Pulldown
3
8-12 reps
RPE 8-9
4
Landmine Twist
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 8-9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-9
4
Reverse Pec Deck
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 8-9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-9
4
Reverse Pec Deck
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 8-9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-9
4
Reverse Pec Deck
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 8-9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-9
4
Reverse Pec Deck
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 8-9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-9
4
Reverse Pec Deck
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 8-9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-9
4
Reverse Pec Deck
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 8-9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-9
4
Reverse Pec Deck
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 8-9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-9
4
Reverse Pec Deck
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 8-9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-9
4
Reverse Pec Deck
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
8 reps
RPE 9
2
Tricep Pushdown (Cable)
1
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
8 reps
RPE 9
2
Tricep Pushdown (Cable)
1
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
8 reps
RPE 9
2
Tricep Pushdown (Cable)
1
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
8 reps
RPE 9
2
Tricep Pushdown (Cable)
1
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
8 reps
RPE 9
2
Tricep Pushdown (Cable)
1
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
8 reps
RPE 9
2
Tricep Pushdown (Cable)
1
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
8 reps
RPE 9
2
Tricep Pushdown (Cable)
1
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
8 reps
RPE 9
2
Tricep Pushdown (Cable)
1
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
8 reps
RPE 9
2
Tricep Pushdown (Cable)
1
8 reps
RPE 9
Week 1
1 / 9 Weeks
Day 1
1
Squat (Low Bar)
5 Sets
2 Reps
80%
2
Leg Extension
3 Sets
10-15 Reps
@8-9
3
Lying Leg Curl
3 Sets
10-15 Reps
@8-9
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8-9
5
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8-9
Day 2
1
Bench Press (Barbell)
8 Sets
3 Reps
60%
2
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@8-9
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
4
Chest Fly (Machine)
3 Sets
8-12 Reps
@8-9
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8-9
Day 3
1
Deadlift (Barbell)
1 Set
8 Reps
70%
2
Barbell Row
3 Sets
8-12 Reps
@8-9
3
Lat Pulldown
3 Sets
8-12 Reps
@8-9
4
Landmine Twist
3 Sets
8-12 Reps
@8-9
Day 4
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
@8-9
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
3
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8-9
4
Reverse Pec Deck
3 Sets
8-12 Reps
@8-9
Day 5
1
Bicep Curl (Barbell)
1 Set
8 Reps
@9
2
Tricep Pushdown (Cable)
1 Set
8 Reps
@9