cut_like_cutler_trainer.pdf

12 WEEK PROGRAM

By Jay Cutler, Derek Roth and Jess Welna

Cutlernutrition.com

/user/CutlerNutrition

PLEASE NOTE: All readers are advised to consult their physician before beginning any exercise and nutrition program. Cutller Nutrition and the contributors do not accept any responsibility for injury sustained as a result of following the advice or suggestions contained within the content of this program.

CUT LIKE CUTLER

TRAINING CALENDAR 12 WEEK PROGRAM

The Cut Like Cutler program spans a period of 12 weeks. These 12 weeks are divided into 6 cycles, and each cycle spans 2 weeks. 12 weeks, 6 cycles, 2 weeks each cycle. Within each 2 week cycle, you'll spend one entire week focusing primarily on liftting heavy. The other week, you'll focus on lifting moderate weight.

The training split is as follows: A LEGS/CALVES B CHEST/ABS DAY 1

1

CYCLE

A

2

3

B

REST

DAY 8

DAY 9

DAY 10

MODERATE

MODERATE

B

REST

DAY 15

DAY 16

DAY 17

HEAVY

A

HEAVY

B

REST

DAY 22

DAY 23

DAY 24

MODERATE

MODERATE

B

REST

DAY 29

DAY 30

DAY 31

HEAVY

A

HEAVY

B

REST

DAY 36

DAY 37

DAY 38

A

4

CYCLE

MODERATE

MODERATE

B

REST

DAY 43

DAY 44

DAY 45

HEAVY

A

HEAVY

B

REST

DAY 50

DAY 51

DAY 52

A

5

CYCLE

B

REST

MODERATE

MODERATE

DAY 57

DAY 58

DAY 59

HEAVY

A

HEAVY

B

REST

DAY 64

DAY 65

DAY 66

A

6

CYCLE

DAY 3

HEAVY

A

CYCLE

DAY 2

HEAVY

A

CYCLE

C BACK/CALVES

B

REST

MODERATE

MODERATE

DAY 71

DAY 72

DAY 73

HEAVY

A

HEAVY

B

REST

DAY 78

DAY 79

DAY 80

B

REST

A

MODERATE

MODERATE

DAY 4

C

D SHOULDERS/TRAPS DAY 5

DAY 7

HEAVY

HEAVY

HEAVY

E

REST

DAY 11

DAY 12

DAY 13

DAY 14

C

D

DAY 6

MODERATE

MODERATE

MODERATE

E

REST

DAY 18

DAY 19

DAY 20

DAY 21

C

D

HEAVY

HEAVY

HEAVY

E

REST

DAY 25

DAY 26

DAY 27

DAY 28

C

D

MODERATE

MODERATE

MODERATE

E

REST

DAY 32

DAY 33

DAY 34

DAY 35

C

D

HEAVY

HEAVY

HEAVY

E

REST

DAY 39

DAY 40

DAY 41

DAY 42

C

D

MODERATE

MODERATE

MODERATE

E

REST

DAY 46

DAY 47

DAY 48

DAY 49

C

D

12

HEAVY

HEAVY

HEAVY

E

REST

DAY 53

DAY 54

DAY 55

DAY 56

C

D

MODERATE

E

REST

MODERATE

MODERATE

DAY 60

DAY 61

DAY 62

DAY 63

C

D

HEAVY

HEAVY

HEAVY

E

REST

DAY 67

DAY 68

DAY 69

DAY 70

C

D

MODERATE

E

REST

MODERATE

MODERATE

DAY 74

DAY 75

DAY 76

DAY 77

C

D

HEAVY

HEAVY

HEAVY

E

REST

DAY 81

DAY 82

DAY 83

DAY 84

E

REST

C

MODERATE

D D

MODERATE

E ARMS/ABS.

WEEKS

MODERATE

USE THIS CALENDAR TO CHECK OFF EACH DAY AS YOU COMPLETE THE PROGRAM TO KEEP TRACK OF YOUR PROGRESS.

CUT LIKE CUTLER

PROGRAM OVERVIEW 12 WEEK PROGRAM

Cut Like Cutler is a program designed to you get bigger and stronger through a 6 cycle, 12 week training curriculum. This all-inclusive program also contains a sample nutrition plan, grocery list for eating big on a budget, and some supplement suggestions to take your physique where it's never been before!

12

WEEKS

Jay Cutler – With the goal at a young age to be one of the largest bodybuilding competitors ever, Jay certainly achieved this by winning the coveted title of Mr. Olympia 4 different times, not to mention his other various wins in the IFBB. He is the first Mr. Olympia in history to reclaim the title after having competed as a title-holder and not winning. Keep an eye on Jay, though. He’s not slowing down anytime soon. Maybe a 5th Olympia title is in his near future! Derek Roth - Now an NPC heavyweight bodybuilder, Derek started his fitness journey in 2008 when he realized it was time to make a change. Going from “fat to fit” as Derek states, he learned the ins and outs of weight lifting and nutrition to vastly improve his overall physique. In 2014 alone, he had placed 1st in (2) NPC Bodybuilding competitions and plans to keep on competing in the future. Jess Welna – Jess Welna is an account executive for Cutler Nutrition and a bodybuilding competitor. After several knee surgeries as a result of being heavily involved in athletics for a majority of his life, he knew he needed to do something different to motivate him after 4 months of being inactive. Jess spent a full year competing in multiple Men's Physique competitions and fell in love with the sport of bodybuilding. Since then, Jess is focusing on competing in larger shows and hopes to motivate the masses along the way.

HEAVY & MODERATE INTENSITY

CYCLES

You'll notice that on HEAVY days, as the weeks progress, your rep range actually decreases. This was done intentionally so you can focus on increasing your weight load for gradual strength building. On MODERATE days, your rest periods become slightly shorter, but your rep range increases gradually over the 12 week period. These pretty minor differences within your training split has been strategically structured to fine-tune your physique for extreme mass building and strength gains.

MEET YOUR TRAINERS

6

LEGS / CALVES

A

REPS

EXERCISE

HEAVY

SETS

1

2

CYCLE 3 4

4 4 3 3 4

12 12 12 12 20

12 12 10 10 20

12 12 8 8 15

A

REPS

EXERCISE

2

CYCLE 3 4

Leg Extension Leg Curls Squats Leg Press Seated Calf Raises

5

6

10 10 6 6 10

8-10 8-10 4-6 4-6 10

5

6

12 12-15 12-15 15-20 20 20 20 20 30 30 12 12-15 12-15 15-20 20 12 12 12 15 20 12 12 15 20 20

30 30 30 20 30

MODERATE

Laying Leg Curls Walking Lunges Single Leg Extension Stiff Leg Deadlifts Standing Calf Raises

SETS 4 4 4 3 3

1

10 10 8-6 8-6 15

Heavy days, you want to make sure you are getting 3-4 minutes rest between sets to ensure you have enough recovery time to hit it hard again in the next set. Moderately heavy days, you will still implement a longer rest period, only shorten it down to 2-3 minutes. These days will be higher volume in reps and sets, so choose weight that’s realistic for your body. You’ll want to be able to complete every rep and set listed.

CUT LIKE CUTLER

EXERCISE BREAKDOWN 12 WEEK PROGRAM

BACK / CALVES

CHEST / ABS

B

REPS

HEAVY

EXERCISE

SETS

Bench Press Incline DB Press Incline DB Flyes Machine Press Rope Crunches >Superset Sit-Ups

3 3 3 3 3 3

1

2

12 12 10 10 15 15

10 10 10 10 15 15

B

8-10 8-10 8-10 8-10 15 15

8-6 8-6 8-6 8-6 12 12

5

6

6 6 6 8 10 10

4-6 4-6 4-6 8 10 10

SETS

Decline DB Press Cable Cross-Over Wide Grip Bench Press Dips (Machine or Free) Rope Crunches >Superset Sit-Ups

4 4 4 4 4 4

1

2

12 12 12 12 20 20

12-15 12-15 12-15 12-15 20 20

CYCLE 3 4

REPS

EXERCISE

1

2

CYCLE 3 4

12 12 12 12 15

10 10 10 10 15

10 8 8 8 15

C

REPS

EXERCISE

2

CYCLE 3 4

SETS

Pull-Ups (Machine or Free) Bentover Rows Deadlifts Single Arm DB Row Seated Calf Raises

3 3 3 3 3

MODERATE

REPS

MODERATE

EXERCISE

CYCLE 3 4

C

HEAVY

5

6

15 15-20 20 20-25 15 15-20 20 20-25 12 15 20 20-25 12 15 20 20-25 20 30 30 30 20 30 30 30

Heavy days, you want to make sure you are getting 3-4 minutes rest between sets to ensure you have enough recovery time to hit it hard again in the next set. Moderately heavy days, you will still implement a longer rest period, only shorten it down to 2-3 minutes. These days will be higher volume in reps and sets, so choose weight that’s realistic for your body. You’ll want to be able to complete every rep and set listed.

SETS

Seated Row Reverse Grip Pulldowns Straight Arm Pullovers Rack Pulls Lat Pulldown Seated Calf Raises

1

10 8 6 8 15

5

6

10 6-8 6 8-6 15

10 6 4-6 6 15

5

6

4

12 12-15 15 15-20 20 20-30

4

12 12-15 15 15-20 20 20-30

4 4 4 4

12 12-15 15 15-20 20 20-30 12 12-15 15 15-20 20 20-30 12 12-15 15 15-20 20 20-30 20 20 20 30 30 30

CUT LIKE CUTLER

EXERCISE BREAKDOWN 12 WEEK PROGRAM

ARMS / ABS

SHOULDERS / TRAPS

D

REPS

EXERCISE

HEAVY

1

2

CYCLE 3 4

3 3

10 10

10 8

8 8

3

10

8

3 3

10 10

10 10

SETS

Seated Military Press DB Side Lateral Raises >Superset DB Front Raises Upright Rows DB Shrugs

D

EXERCISE

5

6

6-8 6-8

6 8

6 6

8

6-8

8

6

8 8

6-8 8

6-8 8

6 8

REPS

MODERATE

SETS

Arnold Press Reverse Pec Deck Barbell Front Raises Standing Military Press Cable Delt Raises Barbell Shrugs

4 4 4 4 4 4

1

2

CYCLE 3 4

10 12 12 12 12 12

12 12 12 12 12 12

15 15 15 15 15 15

15-20 15-20 15-20 15-20 15-20 20

E

REPS

EXERCISE

HEAVY

5

6

20 20 20 20 20 30

20 20 20 20 20 30

Heavy days, you want to make sure you are getting 3-4 minutes rest between sets to ensure you have enough recovery time to hit it hard again in the next set. Moderately heavy days, you will still implement a longer rest period, only shorten it down to 2-3 minutes. These days will be higher volume in reps and sets, so choose weight that’s realistic for your body. You’ll want to be able to complete every rep and set listed.

SETS

1

2

CYCLE 3 4

3 3

12 12

10 10

10 10

3

12

10

3 3 3

12 12 12

3

12

5

6

8-10 8-10

8 8

8 8

10

8-10

8

8

10 10 10

10 10 10

8-10 8-10 8-10

8 8 8

8 8 8

10

10

8-10

8

8

E

REPS

EXERCISE

1

2

CYCLE 3 4

5

6

10 10 10 10 10 10

12 12 12 12 12 12

15 15 15 15 15 15

20 20 20 20 20 20

20 20 20 20 20 30

Skull Crushers Triceps Pushdown >Superset DB Kickbacks Barbell Curls Incline DB Curl Hanging Leg Raises Standing Cable Wood Chop

MODERATE

SETS

Dips (Free or Machine) DB Overhead Extension Preacher Curls Straight Bar Curl Reverse Barbell Curl Rope Crunches

4 4 4 4 4 4

15-20 15-20 15-20 15-20 15-20 20

CUT LIKE CUTLER

SAMPLE MEAL PLAN

Cut Like Cutler – Eating for Size on a Budget

12 WEEK PROGRAM

When it comes to putting on solid muscle mass, proper nutrition is absolutely vital. There’s a huge difference between eating a lot of food, and eating a lot of food that’s beneficial for your body. That’s why we’ve simplified it for you. Below you’ll find a grocery list that equates to ABOUT $100 per week. It’s divided by proteins, fats, and carbs. Noted next to each food item is a suggested amount to buy that will get you through the week. You’ll also find a sample meal plan that covers (1) day of what you should be eating that you may use as a guideline for the duration of the program. CARBS: 1. White Rice – approx. 10-14 cups 2. Sweet Potato – approx. 3-4 large 3. Steel Cut Oats – approx. 7-10 cups 4. Rice Cakes – approx. 2-3 packages 5. Ezekiel Bread – 1 loaf (Jay is known for eating it)

PROTEIN/MEATS: 1. Chicken – approx. 7 lbs 2. Lean Beef – approx. 3-4 lbs (93/7 ratio) 3. Turkey – approx. 3-4 lbs 4. Eggs – approx. 4 dozen 5. Fish – approx. 3 lbs (Salmon, Tuna, Mahi, Tilapia, etc.) 6. Filet Mingnon – 3oz. or other lean steak

OPTIONALS/ALTERNATIVES: 1. Cream of Wheat 2. Canned Tuna 3. Liquid Egg Whites 4. Cream of Rice 5. White or Red Potatoes 2. Brown Rice

PROTEIN/DAIRY: 1. Greek Yogurt – approx. 1-2 (24 oz.) containers 2. Low Fat Cottage Cheese – approx. 1-2 (16 oz.) containers

SNACKS: 1. Unsalted Nuts – 2oz. 2. Rice Cake with natural nut butter

FATS: 1. Avocado – approx. 3-4 2. Unsalted Nuts (Almonds, Cashews, Peanuts, etc.) – 1 small-medium container

Meal 1: 6 Egg whites 2 Whole Eggs 1 Cup Oatmeal

NON-TRAINING DAYS Meal 6: (1-2) Scoops TOTAL PROTEIN™ mixed with Water

Meal 5: 6-8 oz. Chicken 1 Cup Brown Rice 1/2 Avocado

1 DAY

Meal 2: 6-8 oz. Chicken 1 Cup White Rice 4-8 oz. Greens

SAMPLE MEAL PLAN

Meal 3: 6-8 oz. Lean Beef 8 oz. Sweet Potato 4-8 oz. Greens Meal 4: 6-8 oz. Turkey 1 Cup White Rice 4-8 oz. Greens

TRAINING DAYS