CUBE PREDATOR

BY BRANDON LILLY

CubePredator: Bench Cycle

Sure, I know what you are thinking, why another variation of the Cube Method,
and why should you care?

The reason there is a new variation is because the more athletes I work with, and the
more people I coach to bigger and bigger numbers, I get ideas, I try things, and I
adapt ideas.

Basically, I am admitting to you that my system is not perfect, and the more I learn the
more perfect I try to make it. For instance I believe the Cube Method is a great
introduction to the method itself, and very good for all ranges of lifters. The Kingpin is a
much more volume-intensive, advanced program that benefits competitors. The
Cube Predator is not to be mistaken with an Off-Season Cycle.

It is my belief that as a professional lifter, or for one in the pursuit of that title, one should
realize there is never any down time. The Cube Predator puts more of an emphasis on
muscular hypertrophy and repetition, but there is also a strong push for PRs at select
points in the cycle. I have always believed that the body is capable of more when we
ask it to do more… This has become my mantra for life in and out of the gym:

“THERE ARE NO WEIGHT CLASSES IN THE JUNGLE, AND THERE’S NO DELOAD IN A

WAR ZONE.”

CUBE PREDATOR

Within a training week I will recommend only 4 days on this cycle to allow the body to
recover and grow. I prescribe the typical M/W/F/Sat training week, but you can
modify however you like. I keep the Lower Days 48 hours apart, and the Upper Days 48
hours apart.

One constant in my program is that lat work is a priority every day you train. For the
very developed powerlifter, a fifth day can be added as a “Bodybuilding Day” but
the lats and hamstrings must be emphasized on this day. I have my athletes bench on
Wednesday as their light day, and Saturday as their heavy day. This has been very
beneficial as they are tasked with pushing demanding weights on Saturday after two
lower body workouts and a light upper day. Because they get used to training with
fatigue, adapting to this routine will build maximum meet potential once the athlete is
rested and peaked for their meet.

WEEK 1

Monday (Light Day)

Bench Press Competition Grip

Warm-Up
50% x 8 repetitions
60% x 5 repetitions
70% x 3 repetitions x 5 sets
60% x AMRAP (As Many Reps As Possible) x 2 sets

Close Grip (All % are of Close Grip Max)

70% x AMRAP x 3 sets

Incline Dumbbell Press

4 Sets of Increasing Weight x 12, 10, 8, 5-6

Skull Crushers w/EZ Curl Bar

5 Sets of Increasing Weight x 12, 10, 8, 6, 5

Seated Arnold Presses

4 x 12

DB Flyes
4 x 10

Barbell Rows
4 x 10

Abs

Saturday (Heavy Day)

Bench Press Competition Grip

Warm-Ups
50% x 8 repetitions
60% x 6 repetitions
70% x 5 repetitions
80% x 3 repetitions x 5 sets
70% x AMRAP x 2

DB Palms Facing Bench Press

(Lower into Armpit)
4 sets of Increasing Weight x 10, 8, 6, 5

Incline Bench Press (% Based on Incline Max)

70% x 5 repetitions x 3 sets

DB French Press
4 x 15

Lat Pulldowns
4 x 12

Military Press
4 x 12

Abs

WEEK 2

Monday (Light Day)

Bench Press Competition Grip
Warm-Up
55% x 8 repetitions
65% x 5 repetitions
75% x 3 repetitions x 5 sets
65% x AMRAP x 2 sets

Close Grip (All % are of Close Grip Max)

75% x AMRAP x 3 sets

Incline Dumbbell Press

4 Sets of Increasing Weight x 12, 10, 8, 5-6

Skull Crushers w/EZ Curl Bar

5 Sets of Increasing Weight x 12, 10, 8, 6, 5

Seated Arnold Presses

4 x 12

DB Flyes
4 x 10

Barbell Rows
4 x 10

Abs

Saturday (Heavy Day)

Bench Press Competition Grip

Warm-Ups
50% x 8 repetitions
60% x 6 repetitions
70% x 5 repetitions
80% x 3 repetitions
85% x 2 repetitions x 4 sets
65% x AMRAP x 2

DB Palms Facing Bench Press

(Lower into Armpit)
4 sets of Increasing Weight x 10, 8, 6, 5

Incline Bench Press (% Based on Incline Max)

75% x 4 repetitions x 3 sets

DB French Press
4 x 15

Lat Pulldowns
4 x 12

Military Press
4 x 12

Abs
WEEK 3

Monday (Light Day)

Bench Press Competition Grip

Warm-Up
50% x 8 repetitions
60% x 8 repetitions
70% x 5 repetitions
80% x 3 repetitions x 5 sets
55% x AMRAP x 2 sets

Close Grip (All % are of Close Grip Max)

70% x AMRAP x 2 sets

Incline Dumbbell Press

4 Sets of Increasing Weight x 12, 10, 8, 5-6

Skull Crushers w/EZ Curl Bar

5 Sets of Increasing Weight x 12, 10, 8, 6, 5

Seated Arnold Presses

4 x 12

DB Flyes
4 x 10

Barbell Rows
4 x 10

Abs

Saturday (Heavy Day)

Bench Press Competition Grip

Warm-Ups
50% x 8 repetitions
60% x 6 repetitions
70% x 5 repetitions
80% x 3 repetitions x 5 sets
70% x AMRAP x 2

DB Palms Facing Bench Press

(Lower into Armpit)
4 sets of Increasing Weight x 10, 8, 6, 5

Incline Bench Press (% Based on Incline Max)

80% x 3 repetitions x 3 sets

DB French Press
4 x 15

Lat Pulldowns
4 x 12

Military Press
4 x 12

Abs

WEEK 4

Monday (Light Day)

Bench Press Competition Grip

Warm-Up
50% x 8 repetitions
60% x 8 repetitions
70% x 5 repetitions
80% x 3 repetitions
85% x 3 repetitions x 4 sets
60% x AMRAP x 2 sets

Close Grip (All % are of Close Grip Max)

75% x AMRAP x 2 sets

Incline Dumbbell Press

4 Sets of Increasing Weight x 12, 10, 8, 5-6

Skull Crushers w/EZ Curl Bar

5 Sets of Increasing Weight x 12, 10, 8, 6, 5

Seated Arnold Presses

4 x 12

DB Flyes
4 x 10

Barbell Rows
4 x 10

Abs

Saturday (Heavy Day)

Bench Press Competition Grip

Warm-Ups
50% x 8 repetitions
60% x 6 repetitions
70% x 5 repetitions
80% x 3 repetitions
90% x 1 x 3 sets
80% x AMRAP x 2

DB Palms Facing Bench Press

(Lower into Armpit)
4 sets of Increasing Weight x 10, 8, 6, 5
Incline Bench Press (% Based on Incline Max)
75% x 3 repetitions x 3 sets

DB French Press
4 x 15

Lat Pulldowns
4 x 12

Military Press
4 x 12

Abs

WEEK 5

Monday (Light Day)

Bench Press Competition Grip

Warm-Up
50% x 8 repetitions
60% x 8 repetitions
70% x 5 repetitions
80% x 3 repetitions
85% x 2 repetitions
90% x 1 repetition

Close Grip (All % are of Close Grip Max)

75% x AMRAP x 2 sets

Incline Dumbbell Press

4 Sets of Increasing Weight x 12, 10, 8, 5-6

Skull Crushers w/EZ Curl Bar

5 Sets of Increasing Weight x 12, 10, 8, 6, 5

Seated Arnold Presses

4 x 12

DB Flyes
4 x 10

Barbell Rows
4 x 10

Abs

Saturday (Heavy Day)

Bench Press Competition Grip

Warm-Ups
50% x 8 repetitions
60% x 6 repetitions
70% x 5 repetitions
80% x 3 repetitions
90% x 1 repetition
92.5% x 1 repetition
95% x 1 repetition

DB Palms Facing Bench Press

(Lower into Armpit)
4 sets of Increasing Weight x 10, 8, 6, 5

Incline Bench Press (% Based on Incline Max)

70% x 3 repetitions x 5 sets

DB French Press
4 x 15

Lat Pulldowns
4 x 12

Military Press
4 x 12

Abs

WEEK 6 NEW PR TEST WEEK

Monday (Light Day)

Bench Press Competition Grip

Warm-Up
50% x 8 repetitions
60% x 8 repetitions
70% x 5 repetitions x 3 sets

Close Grip (All % are of Close Grip Max)

65% x AMRAP x 2 sets

Incline Dumbbell Press

4 Sets of Increasing Weight x 12, 10, 8, 5-6

(We drop the remainder of the accessory work in prep for a maximum attempt on
Saturday)

Saturday (Heavy Day)

Bench Press Competition Grip New PR Day

Warm-Ups
50% x 5 repetitions
60% x 3 repetitions
70% x 3 repetitions
80% x 2 repetitions
90% x 1 repetition
95% x 1 repetition
100%+ x 1
*Once the PR is set the workout is over. That is the only goal of the day, and I truly
believe this builds a competitive mindset, that on this given day you only have one
purpose. There are no other exercises to redeem failure. You must succeed.

As you can see, over the course of 6 weeks the work becomes quite demanding, but
that is the point. You will become better and stronger through this. I like to take from
Zach Even-Esh’s gym a big saying on the wall:

“HE IS BEST THAT IS TRAINED IN THE SEVEREST SCHOOL.”- THUCYDIDES

Buy into the belief that the harder you work, and the stronger you make your mind, the
stronger the body will be. Be willing to push yourself when all you want to do is stop. I
assure you that on the platform you will have gained a new perspective and a
warrior-type mentality because of the efforts you gave in the gym. It will mean more to
you when you succeed because you know you did everything you possibly could.
Never ever leave doubt in the gym. Leave it all there.

One thing people always ask me about is mini cycles to get ready for a meet, well
here you go!! 6 weeks of hell, but I prefer 12 so you can truly see body changes as well.
Moving forward into week 7 is very easy.

Example:

Week 1 Training Max is 300 lbs, so Light day is 70% or 210 x 3 reps x 5 sets. Lets say at
Week 6 you bench 320, Week 7 would be Light day 70% or 225 x 3 x 5 sets. Heavy Days
would scale the same way. The only thing that changes are the 2nd and 3rd Bench
movement during each 6 week wave. So in week 1-6 on Light Days we used Close
Grip, and Incline Dumbbell Press, we would insert two new movements based on
weaknesses for example Floor Press and Pause Press, or Dead Press and Board Press.
The combinations are limitless, but they pertain only to the lifter using the method.

As you will notice, there is high demand on the triceps, lats, and shoulders, as I believe
these muscle contribute more to building a maximum bench press than do the pecs.
One movement I have added with great results is the DB Fly. It not only builds the pec
muscle, but as a bonus it helps strengthen and stretch the pec tendon that so often
causes lifters problems. I hope this article provokes some thought and gives some
insight into how we are building bigger and bigger bench presses using the Cube
Predator. This is a rough outline of the plan that helped Josh Morris bench 635 lbs raw
at SHW, Mark Miller bench 510 lbs raw at 270 lbs, Ryan Sams bench 510 lbs at 266 lbs,
and Weston Riddle bench 420 lbs raw at 219 lbs. This is also the bench plan I have
been using since I have come back from my knee surgeries, and it has helped me
bench an all time best 540 lbs raw weighing 284 lbs.
Cube Predator: Nutrition for Mass
For any mass gaining program, the simple truth is you must consume calories to lift big
weights. Cube Predator is not for anyone looking for shredded abs and glutes, but it’s
not designed to make you a fatass either.

The Basics:

Protein will be consumed a 1.25 grams per pound of lean bodyweight. Don’t lie to
yourself. Try to get an accurate reading on your body fat percentage, and only
consume the protein for the muscle you carry. We are feeding the muscle not fat.

Carbs will begin at 1.25 grams per pound of lean bodyweight. Again, we are feeding
muscle not fat. If you wanna be a fatass by all means its your right, but if I’m killing
myself in the gym I’d prefer to look like it.

Fat will begin at .3 grams per pound of lean mass. This will help balance and regulate
hormones, along with aiding in digestion and normal body function.

So take Lifter A who weighs 250 lbs. at 18% body fat (250 x .18= 45. This means he is
carrying 45 lbs of fat. 250-45= 205. That means all calculations will be based around
205, I usually round up just a bit so for ease we will split the difference a bit and say 220
just to be safe).

Protein- 220 x 1.25= 281.25 round up to 285 grams x 4 cals= 1140 cals

Carbs- 220 x 1.25= 281.25 round up to 285 grams x 4 calls= 1140 cals

Fat- 220 x .3= 73.33 round to 75 grams x 9= 675 cals

Total Calories- 1140+1140+675= 2955 cals per day

*Protein Sources- Eggs, Beef, Chicken, Bison, Protein Powder

*Carb Sources- Sweet Potatoes, Jasmine Rice, Oats, Cream of Rice

*Fat Sources- Oils (Coconut, Olive, MCT, Macadamia Nut), Butters (Natural Peanut,
Almond,), Nuts

I recommend 5 meals a day, so by applying some simple math: 285/5= 57 grams of

Protein per Meal, 57 grams of Carbs per Meal, 75/5= 15 grams of fat per meal.

57/57/15 or 55/55/15 for ease. I’m not gonna give you specifics but from there you can
build a pretty damn good diet. Use the mirror as your guide not the scale. If you start
getting too lean, add .25 carbs extra per day per lbs of lean bodyweight, too soft,
remove .25 grams per pound of lean bodyweight.

Now that we have assured you can properly fuel the workouts prescribed, you can
focus on the bench press. Remember, lifting more means gaining muscle, and to gain
muscle you need proper nutrition to fuel growth.