Gymscore · Program guide
Cube Method: A Guide to the Gymscore Template
The Cube concept rotates the type of work a lift receives instead of making every lift heavy in the same week. Gymscore’s adaptation cycles squat, bench and deadlift through heavy, explosive and repetition-focused roles.
Who this template suits
A lifter comfortable with the three main powerlifting movements who wants variation in their weekly training emphasis.
When to choose another option
You need a simple fixed rep pattern, or you specifically want a version with a separate fourth assistance day.
Template length
12 weeks
The summary mentions three to four days, but every saved weekly pattern contains three sessions. Three patterns rotate across the 12-week plan; there is no separate fourth day in this adaptation.
About this version
This guide explains the template available in Gymscore. It is an independently maintained adaptation, not an official edition of the original program or an endorsement by its creator. Check the original source when you need that exact version.
Program schedule
The summary mentions three to four days, but every saved weekly pattern contains three sessions. Three patterns rotate across the 12-week plan; there is no separate fourth day in this adaptation.
| Program | Exercise |
|---|---|
| Heavy Squat Day | Barbell Back Squat, Leg Press, Lying Leg Curl, Barbell Good Morning, Standing Calf Raise |
| Explosive Bench Day | Bench Press (Speed), Incline Dumbbell Press, Barbell Row, Dumbbell Lateral Raise, Barbell Curl, Cable Tricep Pushdown |
| Repetition Deadlift Day | Barbell Deadlift, Front Squat, Barbell Hip Thrust, Pull-ups, Hanging Leg Raise |
How to track and progress
Keep the role of each lift in the log. A heavy exposure should be compared with an earlier heavy exposure, while explosive and repetition work need their own targets and records.
The saved rules review heavier targets when the heavy role returns. Assistance progresses through rep ranges. That creates different progression clocks inside the same plan, so use the matching exercise and role when choosing the next load.
Common mistakes
Treating every exposure as a heavy test
The rotation deliberately gives each lift different jobs.
Comparing one week’s explosive weight with the next heavy weight
Those prescriptions serve different roles and are not a like-for-like progress comparison.
Assuming an optional fourth day is already programmed
The saved plan includes three sessions. Additional assistance would be a separate programming decision.
Questions answered
Does Gymscore include a fourth Cube day?
No. Its stored weekly patterns each contain three sessions, despite the broader summary label.
What rotates between weeks?
The heavy, explosive and repetition emphasis rotates among squat, bench and deadlift.
When should I compare heavy performance?
When the same lift returns to its heavy role, using a matching setup and target. Do not compare it directly with that lift’s explosive day.