CDMX PREP POWERLIFTING PROGRAM

WEEK 4
MOV %1RM / RPE SETS REPS LOAD
Warmup
SQUAT RPE 8 1 1 156.8
RPE 8 3 4 145
Warmup
RPE 7 1 4 126.8
PAUSED DEADLIFT
RPE 8 1 4 131.8
RPE 9 2 4 136.8
MOV %1RM / RPE SETS REPS LOAD
Warmup
BENCH PRESS
* 5 5 80
DUMBELL TRICEP PULLOVER+
* 5 12 65Lbs+7b
OVERHEAD TRICEP EXTENTION

MOV %1RM / RPE SETS REPS LOAD

Warmup
RPE 7 1 3 130
PAUSED/BOX SQUAT
RPE 8 1 3 135
RPE 9 3 3 136.8
Warmup
RPE 6 1 6 76.8
BARBELL ROW
RPE 7 1 6 80
RPE 8 4 6 81.8

MOV %1RM / RPE SETS REPS LOAD

Warmup
OVERHEAD PRESS RPE 8 1 1 55
RPE 8 4 4 50
Warmup
* 1 8 55
1 6 61.8
BENCH PRESS
1 4 71.8
1 3 85
2 1 90
DUMBELL REAR DELT RAISES * 3 12 30lbs
MOV %1RM / RPE SETS REPS LOAD
Warmup
DEADLIFT RPE 8 1 1 171.8
RPE 8 3 4 156.8
Warmup
RPE 6 1 6 120
BELTLESS SQUAT
RPE 7 1 6 125
RPE 8 4 6 130
MOV %1RM / RPE SETS REPS LOAD
Warmup
BENCH PRESS
* 2 3 85

CLOSE GRIP BENCH 2 8 61.8

RPE 9 1 AMRAP 61.8
DUMBELL REAR DELT RAISES * 3 12 *

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