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Cube Kingpin Method

This document outlines a 9-week strength training program with weekly progression. Each week focuses on one of three lifts (deadlifts, bench press, or squats) for either max strength, reps, or speed work. It provides the specific exercises, sets, reps, and percentages of max for each lift and week. The goal is to get stronger over the weeks by gradually increasing the weight and difficulty of the main lifts.

Uploaded by

Joel Burns
Copyright
© Attribution Non-Commercial (BY-NC)
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
10K views

Cube Kingpin Method

This document outlines a 9-week strength training program with weekly progression. Each week focuses on one of three lifts (deadlifts, bench press, or squats) for either max strength, reps, or speed work. It provides the specific exercises, sets, reps, and percentages of max for each lift and week. The goal is to get stronger over the weeks by gradually increasing the weight and difficulty of the main lifts.

Uploaded by

Joel Burns
Copyright
© Attribution Non-Commercial (BY-NC)
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Week 1

Deads - Max
Comp Stance DL Off Floor Rackpulls 2" Deficit DLs Lat Pulldowns BB Shrugs DB walk Pullups

Sets
5 2 2 4 3 3 3

Reps
2 3 6 15 10 30 sec amrap

Bench - Reps
Comp bench CGBP Bench w/ pause 1" off chest Lat Pulldown DB Lateral Raises Pullups

Sets
3 3 3 4 3 3

Reps
8 to 12 6 10 15 10 amrap

Squats - Speed
Squat - Geared:Briefs Only/Raw (wraps if you like) Oly Squat or Front Squat Paused Squat DB walk Lying Leg Curl Pullups

Sets
8 2 3 3 3 3

Reps
3 5 8 30 sec 15 amrap

Maxes (95% of true 1RM)


Squat

%
80 85 75

Working Weight 188 200 176

Bench Deadlift

150 130 235

%
70 75 65

Working Weight 91 98 85

%
65 70 60

Working Weight 98 105 90

Week 2 Deads - Speed


Comp Stance DL Rackpulls 2" Deficit DL Lat Pulldowns BB Shrugs DB walk Pullups

Sets
8 2 2 to 3 4 3 3 3

Reps
3 5 8 15 10 30 sec amrap

%
65 70 60

Bench - Max
Comp Bench CGBP Bench w/ pause 1" off chest Lat Pulldown DB Lateral Raises Pullups

Sets
5 3 2 4 3 3

Reps
2 4 to 6 6 15 10 amrap

%
80 85 75

Squat - Reps
Squat - Geared:Briefs Only/Raw Oly Squat or Front Squat Paused Squat DB walk Lying Leg Curl Pullups

Sets
3 2 3 3 3 3

Reps
8 to 12 5 8 30 sec 15 amrap

%
70 75 65

Working Weight 153 165 141

Working Weight 104 111 98

Working Weight 105 113 98

Week 3 Deads - Reps


Comp Stance DL Rackpulls 2" Deficit DL Lat Pulldowns BB Shrugs DB walk Pullups

Sets
2 to 3 2 2 to 3 4 3 3 3

Reps
8 to 12 6 to 8 10 to 12 15 10 30 sec amrap

Bench - Speed
Comp Bench CGBP Bench w/ pause 1" off chest Lat Pulldown DB Lateral Raises Pullups

Sets
8 2 2 to 3 4 3 3

Reps
3 5 8 15 10 amrap

Squat - Max
Squat Oly Squat or Front Squat Paused Squat DB walk Lying Leg Curl Pullups

Sets
5 2 3 3 3 3

Reps
2 1 to 3 4 to 6 30 sec 15 amrap

%
70 75 65

Working Weight 165 176 153

%
65 70 60

Working Weight 85 91 78

%
80 85 75

Working Weight 120 128 113

Week 4 Deads - Max


Comp Stance DL Off Floor Rackpulls 2" Deficit DLs Lat Pulldowns BB Shrugs DB walk Pullups

Sets
3 2 2 4 3 3 3

Reps
2 1 to 2 3 to 5 15 10 30 sec amrap

%
85 90 80

Bench - Reps
Comp bench CGBP Bench w/ pause 1" off chest Lat Pulldown DB Lateral Raises Pullups

Sets
3 3 2 4 3 3

Reps
4 to 8 2 to 3 6 to 8 15 10 amrap

%
80 85 75

Squats - Speed
Squat - Geared:Briefs Only/Raw (wraps if you like) Oly Squat or Front Squat Paused Squat DB walk Lying Leg Curl Pullups

Sets
6 2 2 to 3 3 3 3

Reps
2 5 8 30 sec 15 amrap

%
70 75 65

Working Weight 200 212 188

Working Weight 104 111 98

Working Weight 105 113 98

Week 5 Deads - Speed


Comp Stance DL Rackpulls 2" Deficit DL Lat Pulldowns BB Shrugs DB walk Pullups

Sets
6 2 2 to 3 4 3 3 3

Reps
2 5 6 15 10 30 sec amrap

%
70 75 65

Bench - Max
Comp Bench CGBP Bench w/ pause 1" off chest Lat Pulldown DB Lateral Raises Pullups

Sets
3 2 2 4 3 3

Reps
2 1 to 2 3 to 5 15 10 amrap

%
85 90 80

Squat - Reps
Squat - Geared:Briefs Only/Raw Oly Squat or Front Squat Paused Squat DB walk Lying Leg Curl Pullups

Sets
2 to 3 2 2 3 3 3

Reps
4 to 8 2 to 3 6 to 8 30 sec 15 amrap

%
80 85 75

Working Weight 165 176 153

Working Weight 111 117 104

Working Weight 120 128 113

Week 6 Deads - Reps


Comp Stance DL Rackpulls 2" Deficit DL Lat Pulldowns BB Shrugs DB walk Pullups

Sets
2 to 3 2 2 4 3 3 3

Reps
4 to 8 2 to 3 6 to 8 15 10 30 sec amrap

%
80 85 75

Bench - Speed
Comp Bench CGBP Bench w/ pause 1" off chest Lat Pulldown DB Lateral Raises Pullups

Sets
6 2 2 to 3 4 3 3

Reps
2 5 6 15 10 amrap

%
70 75 65

Squat - Max
Squat Oly Squat or Front Squat Paused Squat DB walk Lying Leg Curl Pullups

Sets
3 2 2 3 3 3

Reps
2 1 to 2 3 to 5 30 sec 15 amrap

%
85 90 80

Working Weight 188 200 176

Working Weight 91 98 85

Working Weight 128 135 120

Week 7 Deads - Max


Comp Stance DL Off Floor Comp Stance DL Off Floor Comp Stance DL Off Floor Comp Stance DL Off Floor Lat Pulldowns BB Shrugs DB walk Pullups

Sets
1 1 1 1 4 3 3 3

Reps
2 1 1 amrap 15 10 30 sec amrap

%
90 92.5 95 80

Bench - Reps
Comp bench CGBP Bench w/ pause 1" off chest Lat Pulldown DB Lateral Raises Pullups

Sets
2 to 3 2 2 to 3 4 3 3

Reps
3 to 5 1 to 2 3 to 5 15 10 amrap

%
85 90 80

Squats - Speed
Squat - Geared:Briefs Only/Raw (wraps if you like) Oly Squat or Front Squat Paused Squat DB walk Lying Leg Curl Pullups

Sets
5 3 2 to 3 3 3 3

Reps
2 3 3 to 5 30 sec 15 amrap

%
75 80 70

Who wants to get stronger?!

Working Weight 212 217 223 188

Working Weight 111 117 104

Working Weight 113 120 105

Week 8 Deads - Speed


Comp Stance DL Rackpulls 2" Deficit DL Lat Pulldowns BB Shrugs DB walk Pullups

Sets
5 2 to 3 2 to 3 4 3 3 3

Reps
2 3 to 5 6 15 10 30 sec amrap

%
75 80 70

Bench - Max
Comp Bench Comp Bench Comp Bench Comp Bench Lat Pulldown DB Lateral Raises Pullups

Sets
1 1 1 1 4 3 3

Reps
2 1 1 amrap 15 10 amrap

%
90 92.5 95 80

Squat - Reps
Squat - Geared:Briefs Only/Raw Oly Squat or Front Squat Paused Squat DB walk Lying Leg Curl

Sets
2 to 3 2 2 3

Reps
3 to 5 1 to 2 3 to 5 30 sec

%
85 90 80

Pullups

3 3

15 amrap

Working Weight 176 188 165

Working Weight 117 120 124 104

Working Weight 128 135 120

Week 9 Deads - Reps


Comp Stance DL Rackpulls 2" Deficit DL Lat Pulldowns BB Shrugs DB walk Pullups

Sets
2 to 3 2 2 4 3 3 3

Reps
3 to 5 1 to 2 3 to 5 15 10 30 sec amrap

%
85 90 80

Bench - Speed
Comp Bench CGBP Bench w/ pause 1" off chest Lat Pulldown DB Lateral Raises Pullups

Sets
5 2 to 3 2 to 3 4 3 3

Reps
2 3 to 5 6 15 10 amrap

%
75 80 70

Squat - Max
Squat Comp stance Squat Comp stance Squat Comp stance Squat Comp stance DB walk Lying Leg Curl Pullups

Sets
1 1 1 1 3 3 3

Reps
2 1 1 amrap 30 sec 15 amrap

%
90 92.5 95 80

Working Weight 200 212 188

Working Weight 98 104 91

Working Weight 135 139 143 120

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