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 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.
R E L T U C E K I L T U C
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
2 CYCLE
3 CYCLE
4
5 CYCLE
6 CYCLE
DAY 2
DAY 3
REST
A
B
HEAVY
HEAVY
DAY 8
DAY 9
DAY 10
REST
A
B
MODERATE
MODERATE
DAY 15
DAY 16
DAY 17
REST
A
B
HEAVY
HEAVY
DAY 22
DAY 23
DAY 24
REST
A
B
MODERATE
MODERATE
DAY 29
DAY 30
DAY 31
REST
A
B
HEAVY
HEAVY
DAY 36
DAY 37
DAY 38
A
B
REST
MODERATE
MODERATE
DAY 43
CYCLE
C BACK/CALVES
DAY 44
DAY 45
REST
A
B
HEAVY
HEAVY
DAY 50
DAY 51
DAY 52
REST
A
B
MODERATE
MODERATE
DAY 57
DAY 58
DAY 59
REST
A
B
HEAVY
HEAVY
DAY 64
DAY 65
DAY 66
REST
A
B
MODERATE
MODERATE
DAY 71
DAY 72
DAY 73
REST
A
B
HEAVY
HEAVY
DAY 78
DAY 79
DAY 80
A
B
REST
MODERATE
MODERATE
DAY 4
D SHOULDERS/TRAPS DAY 5
DAY 6
DAY 7
REST
C
D
E
HEAVY
HEAVY
HEAVY
DAY 11
DAY 12
DAY 13
DAY 14
REST
C
D
E
MODERATE
MODERATE
MODERATE
DAY 18
DAY 19
DAY 20
DAY 21
REST
C
D
E
HEAVY
HEAVY
HEAVY
DAY 25
DAY 26
DAY 27
DAY 28
REST
C
D
E
MODERATE
MODERATE
MODERATE
DAY 32
DAY 33
DAY 34
DAY 35
REST
C
D
E
HEAVY
HEAVY
HEAVY
DAY 39
DAY 40
DAY 41
DAY 42
REST
C
D
E
MODERATE
MODERATE
MODERATE
DAY 46
DAY 47
12
DAY 48
DAY 49
REST
C
D
E
HEAVY
HEAVY
HEAVY
DAY 53
DAY 54
DAY 55
DAY 56
REST
C
D
E
MODERATE
MODERATE
MODERATE
DAY 60
DAY 61
DAY 62
DAY 63
REST
C
D
E
HEAVY
HEAVY
HEAVY
DAY 67
DAY 68
DAY 69
DAY 70
REST
C
D
E
MODERATE
MODERATE
MODERATE
DAY 74
DAY 75
DAY 76
DAY 77
REST
C
D
E
HEAVY
HEAVY
HEAVY
DAY 81
DAY 82
DAY 83
DAY 84
REST
C
D
E
MODERATE
MODERATE
MODERATE
E ARMS/ABS.
WEEKS
USE THIS CALENDAR TO CHECK OFF EACH DAY AS YOU COMPLETE THE PROGRAM TO KEEP TRACK OF YOUR PROGRESS.
R E L T U C E K I L T U C
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
6
WEEKS
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.
HEAVY & MODERATE INTENSITY
LEGS / CALVES
A HEAVY
REPS
Jay Cutler – With the goal at a young age to be one
EXERCISE
5
6
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!
Leg Extension Leg Curls Squats Leg Press Seated Calf Raises
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
MEET YOUR TRAINERS
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
MODERATE
REPS
EXERCISE
2
CYCLE 3 4
A
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.
SETS
Laying Leg Curls Walking Lunges Single Leg Extension Stiff Leg Deadlifts Standing Calf Raises
4 4 4 3 3
1
10 10 8-6 8-6 15
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 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.
R E L T U C E K I L T U C
EXERCISE BREAKDOWN 12 WEEK PROGRAM
BACK / CALVES
CHEST / ABS
C
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
CYCLE 3 4
8-10 8-10 8-10 8-10 15 15
8-6 8-6 8-6 8-6 12 12
REPS
HEAVY
5
6
6 6 6 8 10 10
4-6 4-6 4-6 8 10 10
EXERCISE
SETS
Pull-Ups (Machine or Free) Bentover Rows Deadlifts Single Arm DB Row Seated Calf Raises
3 3 3 3 3
1
2
CYCLE 3 4
12 12 12 12 15
10 10 10 10 15
10 8 8 8 15
C
B
REPS
EXERCISE
CYCLE 3 4
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
EXERCISE 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.
6
10 6-8 6 8-6 15
10 6 4-6 6 15
5
6
REPS
MODERATE
MODERATE
10 8 6 8 15
5
SETS
Seated Row Reverse Grip Pulldowns Straight Arm Pullovers Rack Pulls Lat Pulldown Seated Calf Raises
1
2
CYCLE 3 4
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
R R E E L L T T U U C C E E K K I I L L T T U U C C
EXERCISE BREAKDOWN 12 WEEK PROGRAM
SHOULDERS / TRAPS
ARMS / ABS
D
E
HEAVY
REPS
EXERCISE
5
6
1
2
CYCLE 3 4
3 3
10 10
10 8
8 8
6-8 6-8
6 8
6 6
3
10
8
8
6-8
8
6
3 3
10 10
10 10
8 8
6-8 8
6-8 8
6 8
SETS
Seated Military Press DB Side Lateral Raises >Superset DB Front Raises Upright Rows DB Shrugs
D
REPS
MODERATE
EXERCISE
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
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.
HEAVY
REPS
EXERCISE
5
6
SETS
1
2
CYCLE 3 4
3 3
12 12
10 10
10 10
8-10 8-10
8 8
8 8
3
12
10
10
8-10
8
8
3 3 3
12 12 12
10 10 10
10 10 10
8-10 8-10 8-10
8 8 8
8 8 8
3
12
10
10
8-10
8
8
Skull Crushers Triceps Pushdown >Superset DB Kickbacks Barbell Curls Incline DB Curl Hanging Leg Raises Standing Cable Wood Chop
E
REPS
MODERATE
EXERCISE
SETS
Dips (Free or Machine) DB Overhead Extension Preacher Curls Straight Bar Curl Reverse Barbell Curl Rope Crunches
4 4 4 4 4 4
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
15-20 15-20 15-20 15-20 15-20 20
R E L T U C E K I L T U C
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. PROTEIN/MEATS:
CARBS:
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
1. White Rice – approx. 10-14 cups 2. Sweet Potato – a pprox. 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) 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 FATS:
SNACKS:
1. Avocado – approx. 3-4 2. Unsalted Nuts (Almonds, Cashews, Peanuts, etc.) – 1 small-medium container
1. Unsalted Nuts – 2oz. 2. Rice Cake with natural nut butter
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 2:
6-8 oz. Chicken 1 Cup White Rice 4-8 oz. Greens
1 DAY
Meal 5:
6-8 oz. Chicken 1 Cup Brown Rice 1/2 Avocado
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
