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12 WEEK PROGRAMByJay Cutler, Derek Roth and Jess E NOTE: All readers are advised to consult their physician before beginning any exercise and nutrition program. Cutller Nutrition and the contributors do notaccept any responsibility for injury sustained as a result of following the advice or suggestions contained within the content of this program.

CUT LIKE CUTLERTRAINING CALENDAR12 WEEK PROGRAMThe 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 onlifting moderate weight.The training split is as follows:A LEGS/CALVES B CHEST/ABSDAY 11CYCLEA23BRESTDAY 8DAY 9DAY 10MODERATEMODERATEBRESTDAY 15DAY 16DAY 17HEAVYAHEAVYBRESTDAY 22DAY 23DAY 24MODERATEMODERATEBRESTDAY 29DAY 30DAY 31HEAVYAHEAVYBRESTDAY 36DAY 37DAY 38A4CYCLEMODERATEMODERATEBRESTDAY 43DAY 44DAY 45HEAVYAHEAVYBRESTDAY 50DAY 51DAY 52A5CYCLEBRESTMODERATEMODERATEDAY 57DAY 58DAY 59HEAVYAHEAVYBRESTDAY 64DAY 65DAY 66A6CYCLEDAY 3HEAVYACYCLEDAY 2HEAVYACYCLEC BACK/CALVESBRESTMODERATEMODERATEDAY 71DAY 72DAY 73HEAVYAHEAVYBRESTDAY 78DAY 79DAY 80BRESTAMODERATEMODERATEDAY 4CD SHOULDERS/TRAPSDAY 5DAY 7HEAVYHEAVYHEAVYERESTDAY 11DAY 12DAY 13DAY 14CDDAY 6MODERATEMODERATEMODERATEERESTDAY 18DAY 19DAY 20DAY 21CDHEAVYHEAVYHEAVYERESTDAY 25DAY 26DAY 27DAY 28CDMODERATEMODERATEMODERATEERESTDAY 32DAY 33DAY 34DAY 35CDHEAVYHEAVYHEAVYERESTDAY 39DAY 40DAY 41DAY 42CDMODERATEMODERATEMODERATEERESTDAY 46DAY 47DAY 48DAY 49CD12HEAVYHEAVYHEAVYERESTDAY 53DAY 54DAY 55DAY 56CDMODERATEERESTMODERATEMODERATEDAY 60DAY 61DAY 62DAY 63CDHEAVYHEAVYHEAVYERESTDAY 67DAY 68DAY 69DAY 70CDMODERATEERESTMODERATEMODERATEDAY 74DAY 75DAY 76DAY 77CDHEAVYHEAVYHEAVYERESTDAY 81DAY 82DAY 83DAY 84ERESTCMODERATEDDMODERATEE ARMS/ABS.WEEKSMODERATEUSE THIS CALENDAR TO CHECK OFF EACH DAY AS YOU COMPLETE THE PROGRAM TO KEEP TRACK OF YOUR PROGRESS.

CUT LIKE CUTLERPROGRAM OVERVIEW12 WEEK PROGRAMCut Like Cutler is a program designed to you get bigger and stronger through a 6 cycle, 12 weektraining curriculum. This all-inclusive program also contains a sample nutrition plan, grocery listfor eating big on a budget, and some supplement suggestions to take your physique where it'snever been before!12WEEKSJay Cutler – With the goal at a young age to be oneof the largest bodybuilding competitors ever, Jaycertainly achieved this by winning the coveted titleof Mr. Olympia 4 different times, not to mention hisother various wins in the IFBB. He is the first Mr.Olympia in history to reclaim the title after havingcompeted as a title-holder and not winning. Keep aneye on Jay, though. He’s not slowing down anytimesoon. 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 herealized it was time to make a change. Going from“fat to fit” as Derek states, he learned the ins andouts of weight lifting and nutrition to vastly improvehis overall physique. In 2014 alone, he had placed1st in (2) NPC Bodybuilding competitions and plansto keep on competing in the future.Jess Welna – Jess Welna is an account executivefor Cutler Nutrition and a bodybuilding competitor.After several knee surgeries as a result of beingheavily involved in athletics for a majority of his life,he knew he needed to do something different tomotivate him after 4 months of being inactive. Jessspent a full year competing in multiple Men'sPhysique competitions and fell in love with the sportof bodybuilding. Since then, Jess is focusing oncompeting in larger shows and hopes to motivatethe masses along the way.HEAVY &MODERATEINTENSITYCYCLESYou'll notice that on HEAVY days, as the weeksprogress, your rep range actually decreases. Thiswas done intentionally so you can focus on increasingyour weight load for gradual strength building. OnMODERATE days, your rest periods become slightlyshorter, but your rep range increases gradually overthe 12 week period. These pretty minor differenceswithin your training split has been strategicallystructured to fine-tune your physique for extrememass building and strength gains.MEET YOUR TRAINERS6LEGS / 20121210102012128815AREPSEXERCISE2CYCLE34Leg ExtensionLeg CurlsSquatsLeg PressSeated Calf Raises56101066108-108-104-64-6105612 12-15 12-15 15-20 2020 20 20 30 3012 12-15 12-15 15-20 2012 12 12 15 2012 12 15 20 203030302030MODERATELaying Leg CurlsWalking LungesSingle Leg ExtensionStiff Leg DeadliftsStanding Calf RaisesSETS44433110108-68-615Heavy days, you want to make sure you are getting 3-4minutes rest between sets to ensure you have enoughrecovery time to hit it hard again in the next set.Moderately heavy days, you will still implement alonger rest period, only shorten it down to 2-3 minutes.These days will be higher volume in reps and sets, sochoose weight that’s realistic for your body. You’ll wantto be able to complete every rep and set listed.

CUT LIKE CUTLEREXERCISE BREAKDOWN12 WEEK PROGRAMBACK / CALVESCHEST / ABSBREPSHEAVYEXERCISESETSBench PressIncline DB PressIncline DB FlyesMachine PressRope Crunches Superset SETSDecline DB PressCable Cross-OverWide Grip Bench PressDips (Machine or Free)Rope Crunches Superset 088815CREPSEXERCISE2CYCLE34SETSPull-Ups (Machine or Free)Bentover RowsDeadliftsSingle Arm DB RowSeated Calf VY5615 15-20 20 20-2515 15-20 20 20-2512 15 20 20-2512 15 20 20-2520 30 30 3020 30 30 30Heavy days, you want to make sure you are getting 3-4minutes rest between sets to ensure you have enoughrecovery time to hit it hard again in the next set.Moderately heavy days, you will still implement alonger rest period, only shorten it down to 2-3 minutes.These days will be higher volume in reps and sets, sochoose weight that’s realistic for your body. You’ll wantto be able to complete every rep and set listed.SETSSeated RowReverse GripPulldownsStraight Arm PulloversRack PullsLat PulldownSeated Calf Raises1108681556106-868-6151064-661556412 12-15 15 15-20 20 20-30412 12-15 15 15-20 20 20-30444412 12-15 15 15-20 20 20-3012 12-15 15 15-20 20 20-3012 12-15 15 15-20 20 20-3020 20 20 30 30 30

CUT LIKE CUTLEREXERCISE BREAKDOWN12 WEEK PROGRAMARMS / ABSSHOULDERS / 0101010SETSSeated Military PressDB Side Lateral Raises SupersetDB Front RaisesUpright RowsDB ODERATESETSArnold PressReverse Pec DeckBarbell Front RaisesStanding Military PressCable Delt RaisesBarbell VY56202020202030202020202030Heavy days, you want to make sure you are getting 3-4minutes rest between sets to ensure you have enoughrecovery time to hit it hard again in the next set.Moderately heavy days, you will still implement alonger rest period, only shorten it down to 2-3 minutes.These days will be higher volume in reps and sets, sochoose weight that’s realistic for your body. You’ll wantto be able to complete every rep and set ll CrushersTriceps Pushdown SupersetDB KickbacksBarbell CurlsIncline DB CurlHanging Leg RaisesStanding CableWood ChopMODERATESETSDips (Free or Machine)DB Overhead ExtensionPreacher CurlsStraight Bar CurlReverse Barbell CurlRope Crunches44444415-2015-2015-2015-2015-2020

CUT LIKE CUTLERSAMPLE MEAL PLANCut Like Cutler – Eating for Size on a Budget12 WEEK PROGRAMWhen it comes to putting on solid muscle mass, proper nutrition is absolutely vital. There’s a huge difference betweeneating 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. Notednext to each food item is a suggested amount to buy that will get you through the week. You’ll also find a sample mealplan 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 cups2. Sweet Potato – approx. 3-4 large3. Steel Cut Oats – approx. 7-10 cups4. Rice Cakes – approx. 2-3 packages5. Ezekiel Bread – 1 loaf (Jay is known for eating it)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 steakOPTIONALS/ALTERNATIVES:1. Cream of Wheat2. Canned Tuna3. Liquid Egg Whites4. Cream of Rice5. White or Red Potatoes2. Brown RicePROTEIN/DAIRY:1. Greek Yogurt –approx. 1-2 (24 oz.) containers2. Low Fat Cottage Cheese –approx. 1-2 (16 oz.) containersSNACKS:1. Unsalted Nuts – 2oz.2. Rice Cake with natural nut butterFATS:1. Avocado – approx. 3-42. Unsalted Nuts (Almonds, Cashews,Peanuts, etc.) – 1 small-medium containerMeal 1:6 Egg whites2 Whole Eggs1 Cup OatmealNON-TRAINING DAYSMeal 6:(1-2) ScoopsTOTAL PROTEIN mixed with WaterMeal 5:6-8 oz. Chicken1 Cup Brown Rice1/2 Avocado1 DAYMeal 2:6-8 oz. Chicken1 Cup White Rice4-8 oz. GreensSAMPLE MEAL PLANMeal 3:6-8 oz. Lean Beef8 oz. Sweet Potato4-8 oz. GreensMeal 4:6-8 oz. Turkey1 Cup White Rice4-8 oz. GreensTRAINING DAYS

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:File Size: 377KBPage Count: 6