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