Gymscore · Program schedule
Cube Method: Program schedule
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.
Check out this program in Gymscore →
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.
Equipment
- barbell
- squat rack
- bench
- weight plates
- dumbbells
- resistance bands
- cable machine
- pull-up bar
Sample sessions from each phase
These are the first scheduled sessions in each phase of the current Gymscore template. Later weeks can change the load, reps or workout order. Review the full plan in the app before starting.
1. Cube Rotation · weeks 1–12
Wave Pattern A (Squat Heavy / Bench Explosive / Deadlift Rep)
Heavy Squat Day · Heavy Squat / Accessories
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 5 | 2-3 | 3 min |
| Leg Press | 4 | 10-12 | 90s |
| Lying Leg Curl | 4 | 10-12 | 60s |
| Barbell Good Morning | 3 | 8-10 | 90s |
| Standing Calf Raise | 3 | 15-20 | 60s |
Explosive Bench Day · Speed Bench / Accessories
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bench Press (Speed) | 8 | 3 | 60s |
| Incline Dumbbell Press | 3 | 10-12 | 90s |
| Barbell Row | 4 | 8-10 | 90s |
| Dumbbell Lateral Raise | 3 | 12-15 | 60s |
| Barbell Curl | 3 | 10-12 | 60s |
| Cable Tricep Pushdown | 3 | 10-12 | 60s |
Repetition Deadlift Day · Volume Deadlift / Accessories
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Deadlift | 4 | 8-12 | 2 min |
| Front Squat | 3 | 8-10 | 2 min |
| Barbell Hip Thrust | 3 | 10-15 | 90s |
| Pull-ups | 3 | 8-12 | 90s |
| Hanging Leg Raise | 3 | 10-15 | 60s |
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.