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12 WEEK PROGRAM
ByJay Cutler, Derek Roth and Jess Welna
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.
Cutlernutrition.com /user/CutlerNutrition
12 WEEK PROGRAM
DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21
AHEAVY
CHEAVY
EHEAVY
BHEAVY
DHEAVY
AHEAVY
CHEAVY
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
EHEAVY
BHEAVY
DHEAVY
REST REST
DAY 13 DAY 14
REST
DAY 8 DAY 9 DAY 10 DAY 11 DAY 12
AMODERATE
BMODERATE
DMODERATE
CMODERATE
EMODERATE
REST
RESTREST
DAY 22 DAY 23 DAY 24 DAY 25 DAY 26 DAY 27 DAY 28
RESTREST
DAY 29 DAY 30 DAY 31 DAY 32 DAY 33 DAY 34 DAY 35
DAY 36 DAY 37 DAY 38 DAY 39 DAY 40 DAY 41 DAY 42
DAY 43 DAY 44 DAY 45 DAY 46 DAY 47 DAY 48 DAY 49
DAY 50 DAY 51 DAY 52 DAY 53 DAY 54 DAY 55 DAY 56
AMODERATE
BMODERATE
DMODERATE
CMODERATE
EMODERATE
AHEAVY
CHEAVY
EHEAVY
BHEAVY
DHEAVY
AMODERATE
BMODERATE
DMODERATE
CMODERATE
EMODERATE
RESTREST
RESTREST
AHEAVY
CHEAVY
EHEAVY
BHEAVY
DHEAVY
AMODERATE
BMODERATE
DMODERATE
CMODERATE
EMODERATE
DAY 61 DAY 62 DAY 63DAY 57 DAY 58 DAY 59 DAY 60
DAY 64 DAY 65 DAY 66 DAY 67 DAY 68 DAY 69 DAY 70
RESTREST
RESTREST
AHEAVY
CHEAVY
EHEAVY
BHEAVY
DHEAVY
AMODERATE
BMODERATE
DMODERATE
CMODERATE
EMODERATE
DAY 71 DAY 72 DAY 73 DAY 74 DAY 75 DAY 76 DAY 77
DAY 82 DAY 83 DAY 84DAY 78 DAY 79 DAY 80 DAY 81
RESTREST
RESTREST
AHEAVY
CHEAVY
EHEAVY
BHEAVY
DHEAVY
AMODERATE
BMODERATE
DMODERATE
CMODERATE
EMODERATE
REST
REST
REST
REST
2CYCLE
4CYCLE
3CYCLE
1CYCLE
6CYCLE
5CYCLE
12WEEKS
TRAINING CALENDAR
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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 C BACK/CALVES D SHOULDERS/TRAPS E ARMS/ABS.
USE THIS CALENDAR TO CHECK OFF EACH DAY AS YOU COMPLETE THE PROGRAM TO KEEP TRACK OF YOUR PROGRESS.
CUT
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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!
You'll notice that on HEAVY days, as the weeks progress, your rep range actually decreases. Thiswas 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.
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.
PROGRAM OVERVIEW
6CYCLES
12WEEKS
HEAVY &MODERATEINTENSITY
LEGS / CALVES
EXERCISE SETS
REPS
Leg ExtensionLeg CurlsSquatsLeg PressSeated Calf Raises
44334
1212121220
1212101020
CYCLE1 2 3 4 5 6
121288
15
10108-68-615
10106610
8-108-104-64-610
AHEAVY
EXERCISE SETS
REPS
Laying Leg CurlsWalking LungesSingle Leg ExtensionStiff Leg DeadliftsStanding Calf Raises
44433
1220121212
12-1520
12-151212
CYCLE1 2 3 4 5 6
12-1520
12-151215
15-2030
15-201520
2030202020
3030302030
AMODERATE
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.
12 WEEK PROGRAM
MEET YOUR TRAINERS
EXERCISE BREAKDOWN
BACK / CALVES
EXERCISE SETS
REPS
Pull-Ups (Machine or Free)
Bentover RowsDeadliftsSingle Arm DB RowSeated Calf Raises
33333
1212121215
1010101015
CYCLE1 2 3 4 5 6
10888
15
1086815
106-86
8-615
106
4-6615
CHEAVY
EXERCISE SETS
REPS
4
4
4444
12
12
12121220
12-15
12-15
12-1512-1512-15
20
CYCLE1 2 3 4 5 6
15
15
15151520
15-20
15-20
15-2015-2015-20
30
20
20
20202030
20-30
20-30
20-3020-3020-30
30
CMODERATE
Seated RowReverse GripPulldownsStraight Arm PulloversRack PullsLat PulldownSeated Calf Raises
CUT
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CUT
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CHEST / ABS
EXERCISE SETS
REPS
Bench PressIncline DB PressIncline DB FlyesMachine PressRope Crunches >Superset Sit-Ups
333333
121210101515
101010101515
CYCLE1 2 3 4 5 6
8-108-108-108-101515
8-68-68-68-61212
6668
1010
4-64-64-68
1010
BHEAVY
EXERCISE SETS
REPS
444444
121212122020
12-1512-1512-1512-15
2020
CYCLE1 2 3 4 5 6
151512122020
15-2015-20
15153030
202020203030
20-2520-2520-2520-25
3030
BMODERATE
Decline DB PressCable Cross-OverWide Grip Bench PressDips (Machine or Free)
Rope Crunches >Superset Sit-Ups
12 WEEK PROGRAM
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
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CUT
LER EXERCISE BREAKDOWN
SHOULDERS / TRAPS
EXERCISE SETS
REPS
Seated Military PressDB Side Lateral Raises >Superset DB Front RaisesUpright RowsDB Shrugs
33
3
33
1010
10
1010
108
8
1010
CYCLE1 2 3 4 5 6
88
8
88
6-86-8
6-8
6-88
68
8
6-88
66
6
68
DHEAVY
EXERCISE SETS
REPS
Arnold PressReverse Pec DeckBarbell Front RaisesStanding Military PressCable Delt RaisesBarbell Shrugs
444444
101212121212
121212121212
CYCLE1 2 3 4 5 6
151515151515
15-2015-2015-2015-2015-20
20
202020202030
202020202030
DMODERATE
ARMS / ABS
EXERCISE SETS
REPS
Skull CrushersTriceps Pushdown >Superset DB KickbacksBarbell CurlsIncline DB CurlHanging Leg RaisesStanding CableWood Chop
33
3
333
3
1212
12
121212
12
1010
10
101010
10
CYCLE1 2 3 4 5 6
1010
10
101010
10
8-108-10
8-10
8-108-108-10
8-10
88
8
888
8
88
8
888
8
EHEAVY
EXERCISE SETS
REPS
Dips (Free or Machine)
DB Overhead ExtensionPreacher CurlsStraight Bar CurlReverse Barbell CurlRope Crunches
444444
101010101010
121212121212
CYCLE1 2 3 4 5 6
151515151515
15-2015-2015-2015-2015-20
20
202020202020
202020202030
EMODERATE
CUT
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CUT
LER
12 WEEK PROGRAM
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.
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.
SAMPLE MEAL PLAN
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Cut Like Cutler – Eating for Size on a Budget
PROTEIN/MEATS:1. Chicken – approx. 7 lbs2. Lean Beef – approx. 3-4 lbs (93/7 ratio)3. Turkey – approx. 3-4 lbs4. Eggs – approx. 4 dozen5. Fish – approx. 3 lbs (Salmon, Tuna, Mahi, Tilapia, etc.)6. Filet Mingnon – 3oz. or other lean steak
PROTEIN/DAIRY:1. Greek Yogurt – approx. 1-2 (24 oz.) containers 2. Low Fat Cottage Cheese – approx. 1-2 (16 oz.) containers
FATS: 1. Avocado – approx. 3-42. Unsalted Nuts (Almonds, Cashews, Peanuts, etc.) – 1 small-medium container
CARBS:1. White Rice – approx. 10-14 cups 2. Sweet Potato – approx. 3-4 large 3. Steel Cut Oats – approx. 7-10 cups4. 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 Whites4. Cream of Rice5. White or Red Potatoes 2. Brown Rice
SNACKS:1. Unsalted Nuts – 2oz.2. Rice Cake with natural nut butter
Meal 1:6 Egg whites2 Whole Eggs1 Cup Oatmeal
Meal 2:6-8 oz. Chicken1 Cup White Rice4-8 oz. Greens
Meal 3:6-8 oz. Lean Beef8 oz. Sweet Potato4-8 oz. Greens
Meal 4:6-8 oz. Turkey 1 Cup White Rice4-8 oz. Greens
Meal 5:6-8 oz. Chicken 1 Cup Brown Rice1/2 Avocado
Meal 6:(1-2) Scoops TOTAL PROTEIN™
mixed with Water
1 DAYSAMPLE MEAL PLAN
12 WEEK PROGRAM
TRAINING DAYS
NON-TRAINING DAYS
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