Cube C1W7D3: Deadlift (Reps)

Deadlift

• 155 x8
• 245 x6
• 335 x3
• 425 x1
• 515 x1
• 465 x4

Snatch grip deadlift

• 365 x5 x2

Rack pull

• 515 x3

Farmer's Walk

• 200 x45 sec x3

Kroc Row

• 100 x16

Cube C1W7D2: Bench (dynamic)

Fat bar bench

• 45 x50, x30
• 95 x35 
• 135 x18
• 185 x12
• 215 x6
• 235 x2 x4
• 235 x6

Close grip bench

• 185 x10 x3

Paused bench

• 215 x4 x2

Assisted pullup

• +155 x8, 8, 5

Dip

• 6

Lat pulldown

• 155 x15 x3

Ez-bar curl

• 75 x10 x8

Cube C1W7D1: Squats (Heavy)

Squats

• 135 x8
• 225 x6
• 315 x6
• 405 x5
• 495 x3
• 545 x1
• 585 x1
• 545 x3

Paused Squat

• 405 x4 x2

Leg Extension

• 130 x15 x4

Cube C1W6D3: Deadlift (Explosive)

Deadlift

• 155 x10
• 245 x6
• 355 x2 x6

Snatch Grip Deadlift

• 335 x6 x2

Rack Pull

• 420 x5 x2

Farmer's Walk

• 200 x40 sec x3

Kirk Row

• 205 x10 x3

Assisted Pull-up

• +160 x10, 6, 6

Lat Pulldown

• 160 x15 x3

Cube C1W6D2: Bench (Heavy)

Fat Bar Bench

• 45 lbs x 35 
• 95 lbs x 25 
• 135 lbs x 15 
• 185 lbs x 6 
• 225 lbs x 5 
• 250 lbs x 4 
• 285 lbs x 2 
• 285 lbs x 2 
• 285 lbs x 2 
• 135 lbs x 20 

Close Grip Bench

• 305 x2 x2

Paused Bench

• 260 x5 x2

Lat Pulldown

• 155 x15 x4

Db Front/Side Raise superset

• 40 x10/10 x3

Cube C1W6D1: Squats (Reps)

Squat

• 135 x12
• 225 x10
• 315 x6
• 405 x3
• 495 x1
• 585 x1
• 465 x6

Pause Squat

• 315 x10

Front Squat

• 225 x6 x2

Leg Curl

• 180 x15 x4

Farmer's Walk

• 200 x30 sec x3

Back Raise

• 12 x4

Cube C1W5DX: Free Day

Fat Bar OHP

• 45 x25
• 95 x18
• 135 x10
• 185 x6
• 225 x4
• 275 x1

Curls
Seated

• 40 x20

EZ Bar

• 45 x20
• 75 x15
• 115 x5
• 135 x3

Preacher w/ DB

• 40 x20
• 60 x6 x2

Cable Fly

• 70 x35
• 140 x15
• 155 x15 x2

Weighted Decline Crunch

• 45 x10 x3

Rope Triceps Extension

• 70 x30
• 100 x15
• 125 x8 x3

Cube C1W5D3: Deadlift (Heavy)

Sumo Deadlift

• 135 x12
• 225 x10
• 315 x6
• 405 x1

Deadlift

• 465 x2 x3

Snatch-grip deadlift

• 345 x7 x2

Rack Pull

• 505 x2
• 505 x6

Shrug

• 675 x10 x3

Lat Pulldown

• 150 x15 x4

Assisted Pullup

• +145 x6, 4, 4

Farmer's walk

• 200 x30 sec x 3

Cube C1W5D2: Bench (Reps)

Fat Bar Bench

• 45 x50
• 95 x30 
• 135 x25
• 185 x20
• 205 x10
• 225 x8
• 255 x5
• 275 x4
• 295 x3
• 315 x1

Bench

• 280 x6

Close grip Bench

• 245 x8 x2

Paused Bench

• 225 x6 x2

Lat Pulldown

• 145 x15 x4

DB Front Raise/ Lateral Raise Superset

• 35 x10/10 x3

Pull-up

• 145 lbs assistance x10, x7, x4

Cube C1W5D1: Squats (Dynamic)

Squats

• 135 x18
• 225 x12
• 315 x6
• 385 x2 x5
• 385 x6

Pause Squats

• 345 x8 x2

Front Squats

• 285 x3 x2

Farmer's Walk

• 100 x30 sec x3

Leg Curl

• 170 x15 x4

Back Raise

• bw x12 x4

Assisted Pullup

• +150 x8, 6, 5

Cube C1W4D3: Deadlift (Reps)

Deadlift

• 135 x10
• 245 x8
• 335 x5
• 440 x8

Deficit Deadlift

• 355 x6

Rack Pull

• 410 x8 x2

Lat Pulldown

• 140 x15 x4

Assisted Pullup

• 160 x4 x2
• 160 x3

Kroc Row

• 100 x10 x3

Farmer's Walk

• 200 lb x30 sec x3

Cube C1W4D2: Bench (Dynamic)

Fat bar bench

• 45 x50
• 95 x25
• 135 x18
• 185 x10
• 205 x8
• 220 x2 x7
• 220 x3

Close grip bench

• 235 x6 x2

Pause Bench

• 205 x8 x2
• 205 x6

Lat Pulldown

• 130 x15 x4

Superset: db front raise, db lateral raise

• 30 x10/10 x3

Assisted Pullup

• 175 x10, 8, 6

Cube C1W4D1: Squats (Heavy)

Squat

• 135 x15
• 225 x8
• 315 x7
• 405 x4
• 485 x2 x3

Pause squat

• 400 x5 x2

Front squat

• 315 x2 x2

Leg curl

• 160 x15 x4

Back Raise

• 12 x4

Cube C1W3D3: Deadlifts (explosive)

Deadlift

• 135 x12
• 225 x10
• 330 x3 x8

Deficit deadlift

• 320 x5, 11

Rack pull

• 385 x5 x2

Shrugs

• 495 x10 x3

Lat pulldown

• 115 x15 x4

Farmer's walks

• 100 x30 sec x3

Assisted pullups

• -175 x5, 6, 6