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  • Cube Kingpin Method

    Transféré par

    Joel Burns
    10K vues18 pages
    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.

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    cube kingpin caulator

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    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.

    Droits d'auteur :

    Attribution Non-Commercial (BY-NC)
    Téléchargez comme XLSX, PDF, TXT ou lisez en ligne sur Scribd
    Signaler comme contenu inapproprié
    10K vues18 pages

    Cube Kingpin Method

    Transféré par

    Joel Burns
    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.

    Droits d'auteur :

    Attribution Non-Commercial (BY-NC)
    Téléchargez comme XLSX, PDF, TXT ou lisez en ligne sur Scribd
    Signaler comme contenu inapproprié
    sur 18

    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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