PATTY LIFT’S PERSONAL CUTTING PROGRAM

FOR THE MONTH OF JANAURY 2019



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.
 CHEST SPECIALIZATION – MICROCYCLE 1
Workout Tracking (Weight [W] and Reps Performed [R])
Exercise Sets Reps Rest Notes Set 1 Set 2 Set 3 Set 4 Set 5
W R W R W R W R W R
Day 1 Chest
BENCH PRESS 4 4 4
INCLINE DB PRESS 4 8 2
DECLINE CABLE FLY 4 12 1
MACHINE FLY 4 15 1
REVERSE CABLY FLY 4 15 1
Day 2 Legs
SQUAT 3 5 4 RPE 8
SUMO DEADLIFT 3 5 4 RPE 8
BFR LEG PRESS 3 10 2
SEATED CALF 3 10 1
STANDING CALF 3 10 1
OPTIONAL VOLUME 3 10 1
Day 3 Push
BENCH PRESS 3 6-8 4
INCLINE SMITH MACHINE 3 10 2
INCLINE DB PRESS (CHEST TENSION) 3 10 2
1-ARM DB UPRIGHT ROW 4 8 1
CABLE LATERAL RAISE 4 15 1
CLOSE GRIP BENCH PRESS 3 10 1
REVERSE CABLE FLY 4 15 1
Day 4 Pull
RACK PULL 4 4 4
BARBELL ROW 3 6 2
T-BAR ROW WIDE 3 8 2
NEUTRAL GRIP PULL DOWN 3 10 1
ROPE FACEPULL 3 12 1
HAMMER CURL 4 8 1
REVERSE EZ BAR 4 12 1
Day 5 Push (home gym)
INCLINE MACHINE LOW 3 8 2
INCLINE MACHINE HIGH 3 20 1
INCLINE DB FLY 3 15 1
1-ARM CABLE FLY 3 12-15 1
1-ARM UPRIGHT ROW 3 15 1
LEANING DB LATERAL 4 15 1
DB REAR DELT FLY 4 15 1
 CHEST SPECIALIZATION – MICROCYCLE 2
Workout Tracking (Weight [W] and Reps Performed [R])
Exercise Sets Reps Rest Notes Set 1 Set 2 Set 3 Set 4 Set 5
W R W R W R W R W R
Day 1 Chest
BENCH PRESS 4 4 4
INCLINE DB PRESS 4 8 2
DECLINE CABLE FLY 4 12 1
MACHINE FLY 4 15 1
REVERSE CABLY FLY 4 15 1
Day 2 Legs
SQUAT 3 5 4 RPE 8
SUMO DEADLIFT 3 5 4 RPE 8
BFR LEG PRESS 3 10 2
SEATED CALF 3 10 1
STANDING CALF 3 10 1
OPTIONAL VOLUME 3 10 1
Day 3 Push
BENCH PRESS 3 6-8 4
INCLINE SMITH MACHINE 3 10 2
INCLINE DB PRESS (CHEST TENSION) 3 10 2
1-ARM DB UPRIGHT ROW 4 8 1
CABLE LATERAL RAISE 4 15 1
CLOSE GRIP BENCH PRESS 3 10 1
REVERSE CABLE FLY 4 15 1
Day 4 Pull
RACK PULL 4 4 4
BARBELL ROW 3 6 2
T-BAR ROW WIDE 3 8 2
NEUTRAL GRIP PULL DOWN 3 10 1
ROPE FACEPULL 3 12 1
HAMMER CURL 4 8 1
REVERSE EZ BAR 4 12 1
Day 5 Push (home gym)
INCLINE MACHINE LOW 3 8 2
INCLINE MACHINE HIGH 3 20 1
INCLINE DB FLY 3 15 1
1-ARM CABLE FLY 3 12-15 1
1-ARM UPRIGHT ROW 3 15 1
LEANING DB LATERAL 4 15 1
DB REAR DELT FLY 4 15 1
 CHEST SPECIALIZATION – MICROCYCLE 3
Workout Tracking (Weight [W] and Reps Performed [R])
Exercise Sets Reps Rest Notes Set 1 Set 2 Set 3 Set 4 Set 5
W R W R W R W R W R
Day 1 Chest
BENCH PRESS 4 4 4
INCLINE DB PRESS 4 8 2
DECLINE CABLE FLY 4 12 1
MACHINE FLY 4 15 1
REVERSE CABLY FLY 4 15 1
Day 2 Legs
SQUAT 3 5 4 RPE 8
SUMO DEADLIFT 3 5 4 RPE 8
BFR LEG PRESS 3 10 2
SEATED CALF 3 10 1
STANDING CALF 3 10 1
OPTIONAL VOLUME 3 10 1
Day 3 Push
BENCH PRESS 3 6-8 4
INCLINE SMITH MACHINE 3 10 2
INCLINE DB PRESS (CHEST TENSION) 3 10 2
1-ARM DB UPRIGHT ROW 4 8 1
CABLE LATERAL RAISE 4 15 1
CLOSE GRIP BENCH PRESS 3 10 1
REVERSE CABLE FLY 4 15 1
Day 4 Pull
RACK PULL 4 4 4
BARBELL ROW 3 6 2
T-BAR ROW WIDE 3 8 2
NEUTRAL GRIP PULL DOWN 3 10 1
ROPE FACEPULL 3 12 1
HAMMER CURL 4 8 1
REVERSE EZ BAR 4 12 1
Day 5 Push (home gym)
INCLINE MACHINE LOW 3 8 2
INCLINE MACHINE HIGH 3 20 1
INCLINE DB FLY 3 15 1
1-ARM CABLE FLY 3 12-15 1
1-ARM UPRIGHT ROW 3 15 1
LEANING DB LATERAL 4 15 1
DB REAR DELT FLY 4 15 1