PATTY LIFTS MEN’S PHYSQIUE CHEST SPECIALIZATION PHASE

(INTERMEDIATE-ADVANCED) FREE PROGRAM

 This book is not intended for the treatment or prevention of disease,

nor as a substitute for medical treatment,

nor as an alternative to medical advice.

Use of the guidelines herein is at the sole choice and risk of the reader.

MICROCYCLE 1 (WEEK 1)
 PATTY LIFT’S MEN’S PHYSIQUE CHEST SPECIALIZATION PHASE – MICROCYCLE 1
Exercise Sets Reps Rest Notes Workout Tracking (Weight [W] and Reps Performed [R])
Set 1 Set 2 Set 3 Set 4 Set 5
Day 1
BENCH PRESS 3 5
INCLINE DB PRESS 3 8
CALI CHEST PRESS 3 8
INCLINE DB FLY (PAUSE) 2 10
1-ARM DB UPRIGHT ROW 3 8
A1. CABLE LATERAL RAISE 3 8
A2. PRONE DB REVERSE FLY 3 10
Day 2
CHEST SUPPORTED T-BAR ROW 3 6-8 UPPER BACK HAND PLACEMENT
MAG GRIP PULL DOWN 2 10 1.5 BIOCHROMIAL WIDTH
MAG GRIP SEATED ROW 2 10 CLOSE
A1. LYING CABLE SHRUG 3 10 SNATCH GRIP
A2. REVERSE FLY 3 14
B1. DB ALTERNATING CURL 4 8/12
B2. SEATED DB LATERAL RAISE 3 10
NECK CURL 3 10-20
Day 3
DEADLIFT 3 5
LEG PRESS 3 8
A1. LEG EXTENSION 2 10
A2. LYING LEG CURL 2 10
TOE PRESS MACHINE 3 10
SEATED CALF RAISE 3 10
HANGING LEG RAISE 3 10-20
Day 4
MACHINE FLY 2 10-30 PREACTIVATION
INCLINE DB PRESS 3 8
REVERSE BANDED INCLINE SMITH 3 10 BLACK BAND
CALI CHEST PRESS 2 12
A1. INCLINE DB FLY (PAUSE) 2 10
A2. ISOMETRIC CHEST STRETCH 2 30SEC
SEATED DB LATERAL RAISE 2 12
B1. DB POLOQUIN RAISE 2 12
B2. DB FRENCH PRESS 2 10
B3. CLOSE GRIP BENCH PRESS 2 10
Day 5
A1. INCLNE DB PRESS 3 15
A2. CHEST SUPPORTED DB ROW INCLINE 3 15
B1. INCLINE BENCH PRESS 3 15
B2. INCLINE DB SHRUG 3 15
B3. INCLINE DB REVERSE FLY 3 20
C1. DB POLOQUIN RAISE 3 20
C2. DB FRENCH PRESS 3 20
C3. BENCH PRESS 3 15
Day 6
HANGING LEG RAISES 3 10-20
CABLE CRUNCH 3 15
TOE PRESS 3 15
NECK CURL 3 10-20
REVERSE NECK EXTENSION 3 10-20
SIDE NECK 3 10-20
MICROCYCLE 2 (WEEK 2)
 PATTY LIFT’S MEN’S PHYSIQUE CHEST SPECIALIZATION PHASE – MICROCYCLE 2
Exercise Sets Reps Rest Notes Workout Tracking (Weight [W] and Reps Performed [R])
Set 1 Set 2 Set 3 Set 4 Set 5
Day 1
BENCH PRESS 3 5
INCLINE DB PRESS 3 8
CALI CHEST PRESS 3 8
INCLINE DB FLY (PAUSE) 2 10
1-ARM DB UPRIGHT ROW 3 8
A1. CABLE LATERAL RAISE 3 8
A2. PRONE DB REVERSE FLY 3 10
Day 2
CHEST SUPPORTED T-BAR ROW 3 6-8 UPPER BACK HAND PLACEMENT
MAG GRIP PULL DOWN 2 10 1.5 BIOCHROMIAL WIDTH
MAG GRIP SEATED ROW 2 10 CLOSE
A1. LYING CABLE SHRUG 3 10 SNATCH GRIP
A2. REVERSE FLY 3 14
B1. DB ALTERNATING CURL 4 8/12
B2. SEATED DB LATERAL RAISE 3 10
NECK CURL 3 10-20
Day 3
DEADLIFT 3 5
LEG PRESS 3 8
A1. LEG EXTENSION 2 10
A2. LYING LEG CURL 2 10
TOE PRESS MACHINE 3 10
SEATED CALF RAISE 3 10
HANGING LEG RAISE 3 10-20
Day 4
MACHINE FLY 2 10-30 PREACTIVATION
INCLINE DB PRESS 3 8
REVERSE BANDED INCLINE SMITH 3 10 BLACK BAND
CALI CHEST PRESS 2 12
A1. INCLINE DB FLY (PAUSE) 2 10
A2. ISOMETRIC CHEST STRETCH 2 30SEC
SEATED DB LATERAL RAISE 2 12
B1. DB POLOQUIN RAISE 2 12
B2. DB FRENCH PRESS 2 10
B3. CLOSE GRIP BENCH PRESS 2 10
Day 5
A1. INCLNE DB PRESS 3 15
A2. CHEST SUPPORTED DB ROW INCLINE 3 15
B1. INCLINE BENCH PRESS 3 15
B2. INCLINE DB SHRUG 3 15
B3. INCLINE DB REVERSE FLY 3 20
C1. DB POLOQUIN RAISE 3 20
C2. DB FRENCH PRESS 3 20
C3. BENCH PRESS 3 15
Day 6
HANGING LEG RAISES 3 10-20
CABLE CRUNCH 3 15
TOE PRESS 3 15
NECK CURL 3 10-20
REVERSE NECK EXTENSION 3 10-20
SIDE NECK 3 10-20
MICROCYCLE 3 (WEEK 3)
 PATTY LIFT’S MEN’S PHYSIQUE CHEST SPECIALIZATION PHASE – MICROCYCLE 3
Exercise Sets Reps Rest Notes Workout Tracking (Weight [W] and Reps Performed [R])
Set 1 Set 2 Set 3 Set 4 Set 5
Day 1
BENCH PRESS 3 5
INCLINE DB PRESS 3 8
CALI CHEST PRESS 3 8
INCLINE DB FLY (PAUSE) 2 10
1-ARM DB UPRIGHT ROW 3 8
A1. CABLE LATERAL RAISE 3 8
A2. PRONE DB REVERSE FLY 3 10
Day 2
CHEST SUPPORTED T-BAR ROW 3 6-8 UPPER BACK HAND PLACEMENT
MAG GRIP PULL DOWN 2 10 1.5 BIOCHROMIAL WIDTH
MAG GRIP SEATED ROW 2 10 CLOSE
A1. LYING CABLE SHRUG 3 10 SNATCH GRIP
A2. REVERSE FLY 3 14
B1. DB ALTERNATING CURL 4 8/12
B2. SEATED DB LATERAL RAISE 3 10
NECK CURL 3 10-20
Day 3
DEADLIFT 3 5
LEG PRESS 3 8
A1. LEG EXTENSION 2 10
A2. LYING LEG CURL 2 10
TOE PRESS MACHINE 3 10
SEATED CALF RAISE 3 10
HANGING LEG RAISE 3 10-20
Day 4
MACHINE FLY 2 10-30 PREACTIVATION
INCLINE DB PRESS 3 8
REVERSE BANDED INCLINE SMITH 3 10 BLACK BAND
CALI CHEST PRESS 2 12
A1. INCLINE DB FLY (PAUSE) 2 10
A2. ISOMETRIC CHEST STRETCH 2 30SEC
SEATED DB LATERAL RAISE 2 12
B1. DB POLOQUIN RAISE 2 12
B2. DB FRENCH PRESS 2 10
B3. CLOSE GRIP BENCH PRESS 2 10
Day 5
A1. INCLNE DB PRESS 3 15
A2. CHEST SUPPORTED DB ROW INCLINE 3 15
B1. INCLINE BENCH PRESS 3 15
B2. INCLINE DB SHRUG 3 15
B3. INCLINE DB REVERSE FLY 3 20
C1. DB POLOQUIN RAISE 3 20
C2. DB FRENCH PRESS 3 20
C3. BENCH PRESS 3 15
Day 6
HANGING LEG RAISES 3 10-20
CABLE CRUNCH 3 15
TOE PRESS 3 15
NECK CURL 3 10-20
REVERSE NECK EXTENSION 3 10-20
SIDE NECK 3 10-20
MICROCYCLE 4 (WEEK 4)
 PATTY LIFT’S MEN’S PHYSIQUE CHEST SPECIALIZATION PHASE – MICROCYCLE 4
Exercise Sets Reps Rest Notes Workout Tracking (Weight [W] and Reps Performed [R])
Set 1 Set 2 Set 3 Set 4 Set 5
Day 1
BENCH PRESS 3 5
INCLINE DB PRESS 3 8
CALI CHEST PRESS 3 8
INCLINE DB FLY (PAUSE) 2 10
1-ARM DB UPRIGHT ROW 3 8
A1. CABLE LATERAL RAISE 3 8
A2. PRONE DB REVERSE FLY 3 10
Day 2
CHEST SUPPORTED T-BAR ROW 3 6-8 UPPER BACK HAND PLACEMENT
MAG GRIP PULL DOWN 2 10 1.5 BIOCHROMIAL WIDTH
MAG GRIP SEATED ROW 2 10 CLOSE
A1. LYING CABLE SHRUG 3 10 SNATCH GRIP
A2. REVERSE FLY 3 14
B1. DB ALTERNATING CURL 4 8/12
B2. SEATED DB LATERAL RAISE 3 10
NECK CURL 3 10-20
Day 3
DEADLIFT 3 5
LEG PRESS 3 8
A1. LEG EXTENSION 2 10
A2. LYING LEG CURL 2 10
TOE PRESS MACHINE 3 10
SEATED CALF RAISE 3 10
HANGING LEG RAISE 3 10-20
Day 4
MACHINE FLY 2 10-30 PREACTIVATION
INCLINE DB PRESS 3 8
REVERSE BANDED INCLINE SMITH 3 10 BLACK BAND
CALI CHEST PRESS 2 12
A1. INCLINE DB FLY (PAUSE) 2 10
A2. ISOMETRIC CHEST STRETCH 2 30SEC
SEATED DB LATERAL RAISE 2 12
B1. DB POLOQUIN RAISE 2 12
B2. DB FRENCH PRESS 2 10
B3. CLOSE GRIP BENCH PRESS 2 10
Day 5
A1. INCLNE DB PRESS 3 15
A2. CHEST SUPPORTED DB ROW INCLINE 3 15
B1. INCLINE BENCH PRESS 3 15
B2. INCLINE DB SHRUG 3 15
B3. INCLINE DB REVERSE FLY 3 20
C1. DB POLOQUIN RAISE 3 20
C2. DB FRENCH PRESS 3 20
C3. BENCH PRESS 3 15
Day 6
HANGING LEG RAISES 3 10-20
CABLE CRUNCH 3 15
TOE PRESS 3 15
NECK CURL 3 10-20
REVERSE NECK EXTENSION 3 10-20
SIDE NECK 3 10-20
PROGRESSION:

For the first exercise (main progression movement, and second movement if you like) I would like you to stay at RPE 9 and on the last set if you like RPE 9.5 but,
would rather you stay at RPE 9. For all consecutive exercises I would like you to stay RPE 9 and you have the option to hit RPE 10 on the last set of all additional
exercises.

With regards to progression I would like you try and add some weight to the movements week to week. If you feel like you are unable to add weight let's try
adding an extra rep, up to 2 additional reps. If you feel like you may not be able to add weight or add an additional rep try and slow down eccentric tempo on
the last rep of the exercise. If you do decide to add weight, try to be within 1-2 reps within the range if possible – closer to 1 if possible.

TRACKING

Be sure to track your weight and sets performed in the section on the right along with your RPE and LSPRE in the notes section to reference in future workouts.
(RPE = Rate of Perceived Exertion LSPRE = Last Set Rate of Perceived)

RECOMMENDED WORKOUT SCHEDULE:

MICROCYCLE 1:

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

RESISTANCE DAY 1 DAY 2 DAY 3 OFF DAY 4 DAY 5 DAY 6
TRAINING

MICRO CYCLE 2:

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

RESISTANCE DAY 1 DAY 2 DAY 3 OFF DAY 4 DAY 5 DAY 6
TRAINING

MICROCYCL 3:

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

RESISTANCE DAY 1 DAY 2 DAY 3 OFF DAY 4 DAY 5 DAY 6
TRAINING

MICROCYCLE 4:

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

RESISTANCE DAY 1 DAY 2 DAY 3 OFF DAY 4 DAY 5 DAY 6
TRAINING

You may vary this schedule depending on your life schedule. The rest days are configured in such a way to ensure sufficient rest and maximal performance for game day. Changing the order of your “REST Day” may have a negative effect in
performance and/or not give your body enough rest in between workouts to full recover.
Final Notes:

Tempo: Make sure to keep your reps at a consistent tempo and speed where you control the weight and consistently have tension on the muscle, avoid using
movement and/or composing form. Concentric: the resistance of the movement (going against gravity), such as the push on a chest press or a pull on a pull-up.
Ecentric: the movement after the concentric (when the movement goes with gravity) such as a lowering weight on a bench press or putting down a deadlift)

Supersets: If you see A1 and A2 listed before certain exercises it means both of those movements are supersetted. This means once the first exercise (A1) is
performed without rest (A2) is performed. That equals one set. Tip: Make sure to have both exercises setup before starting the superset to ensure efficency and
least amount of time between sets.

NOTE: Please discontinue exercise if you experience any pain, nausea, tiredness, weakness, dizziness, chest pain, shortness of breath, lightheadedness,
discomofort and/or joint pain.

THANK YOU

I want to sincerely thank you for taking interest in performing this program with me! It will be great to do this and grow together!

Please remember to reach out to coach@patrickmacinnis.com if you have any questions, share progress and feedback!

Don't forget to tag: @patty.lifts & hashtag #TeamLifts since you're officially a part of the team now!

Lastly, I am ALWAYS looking to improve and provide more and more value everyday so, all feedback is welcomed and appreciated!

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