Cube Method - Brandon Lilly

The Cube Method Explained

The Cube Method focuses on three main training methods. It starts with heavy work, then explosive work, and finishes with repetition work. It is a 10 week training program that will have you training three or four days per week. Brandon Lilly prefers training four days per week, with the fourth day focusing on bodybuilding/accessory work. Week 10 will be considered your meet week. If you’re not competing, then week 10 will be considered a “mock meet” where you will attempt new PR’s. You will then base your next 10 week cycle off of your new PR’s.

  Week 1 Week 2 Week 3
Deadlifts Heavy Work Explosive Work Repetition Work
Bench Press Explosive Work Repetition Work Heavy Work
Squat Repetition Work Heavy Work Explosive Work

During the 10 week program you will go through waves. Each wave is 3 weeks for bench, squat, and deadlift. On week four you will recycle the wave. You will never train heavy on two lifts in the same week. After you perform your main lifts, pick 3-4 exercises and perform them bodybuilding style.

Brandon chooses Sunday as his bodybuilding or “recovery” day. During your bodybuilding day you will want to focus on your weaknesses. Pick a few exercises (3-4) that focus on your weak points and perform each exercise for roughly 8-20 repetitions. Brandon always adds in military presses and leg presses. You will want to perform these exercises with lighter weights and higher repetitions.

Tips for The Cube Method

  • In order to achieve optimal performance and results, all days should be treated equally.
  • Always stop one rep early, you never want to fail. A failed lift should always be due to technique breakdown.
  • On bodybuilding/recovery day, focus on your weaknesses.


Brandon Lilly created The Cube Method after spending hours in the gym and not seeing the results he wanted. After training the same way for the past 11 years, Brandon decided to start training the way he did when he first started going to the gym, bodybuilding style. He then figured out the last three pieces to the puzzle he calls The Cube, heavy work, explosive work, and repetition work.

Read more here.


Muscle & Mirth / Garage Gym Powerlifting strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

Muscle & Mirth / Garage Gym Powerlifting is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Muscle & Mirth / Garage Gym Powerlifting a

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