12 WEEK PROGRAM - Muscle & Strength

1 12 week PROGRAMByJay Cutler, Derek Roth and Jess WelnaPLEASE 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 week PROGRAMDAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21 AHEAVYCHEAVYEHEAVYBHEAVYDHEAVYAHEAVYCHEA VYDAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 EHEAVYBHEAVYDHEAVYRESTRESTDAY 13 DAY 14 RESTDAY 8 DAY 9 DAY 10 DAY 11 DAY 12 AMODERATEBMODERATEDMODERATECMODERATEEMOD ERATERESTRESTRESTDAY 22 DAY 23 DAY 24 DAY 25 DAY 26 DAY 27 DAY 28 RESTRESTDAY 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

2 DAY 47 DAY 48 DAY 49 DAY 50 DAY 51 DAY 52 DAY 53 DAY 54 DAY 55 DAY 56 AMODERATEBMODERATEDMODERATECMODERATEEMOD ERATEAHEAVYCHEAVYEHEAVYBHEAVYDHEAVYAMODE RATEBMODERATEDMODERATECMODERATEEMODERATE RESTRESTRESTRESTAHEAVYCHEAVYEHEAVYBHEAVY DHEAVYAMODERATEBMODERATEDMODERATECMODERA TEEMODERATEDAY 61 DAY 62 DAY 63 DAY 57 DAY 58 DAY 59 DAY 60 DAY 64 DAY 65 DAY 66 DAY 67 DAY 68 DAY 69 DAY 70 RESTRESTRESTRESTAHEAVYCHEAVYEHEAVYBHEAVY DHEAVYAMODERATEBMODERATEDMODERATECMODERA TEEMODERATEDAY 71 DAY 72 DAY 73 DAY 74 DAY 75 DAY 76 DAY 77 DAY 82 DAY 83 DAY 84 DAY 78 DAY 79 DAY 80 DAY 81 RESTRESTRESTRESTAHEAVYCHEAVYEHEAVYBHEAVY DHEAVYAMODERATEBMODERATEDMODERATECMODERA TEEMODERATERESTRESTRESTREST2 CYCLE4 CYCLE3 CYCLE1 CYCLE6 CYCLE5 CYCLE12 WEEKSTRAINING CALENDARCUT LIKE CUTLERThe Cut Like Cutler PROGRAM spans a period of 12 weeks.

3 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 training split is as follows: A LEGS/CALVES B CHEST/ABS C BACK/CALVES D SHOULDERS/TRAPS E THIS CALENDAR TO CHECK OFF EACH DAY AS YOU COMPLETE THE PROGRAM TO KEEP TRACK OF YOUR LIKE CUTLERCut 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!

4 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.

5 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 Welna Jess Welna is an account executive for Cutler Nutrition and a bodybuilding competitor.

6 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 OVERVIEW6 CYCLES12 WEEKSHEAVY &MODERATEINTENSITYLEGS / CALVESEXERCISESETSREPSLeg ExtensionLeg CurlsSquatsLeg PressSeated Calf Raises4433412121212201212101020 CYCLE1234561212881510108-68-615101066108 -108-104-64-610 AHEAVYEXERCISESETSREPSL aying Leg CurlsWalking LungesSingle Leg ExtensionStiff Leg DeadliftsStanding Calf Raises44433122012121212-152012-151212 CYCLE12345612-152012-15121515-203015-201 52020302020203030302030 AMODERATEH eavy 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.

7 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 week PROGRAMMEET YOUR TRAINERSEXERCISE BREAKDOWNBACK / CALVESEXERCISESETSREPSPull-Ups (Machine or Free)Bentover RowsDeadliftsSingle Arm DB RowSeated Calf Raises3333312121212151010101015 CYCLE12345610888151086815106-868-6151064 -6615 CHEAVYEXERCISESETSREPS444444121212121220 12-1512-1512-1512-1512-1520 CYCLE12345615151515152015-2015-2015-2015 -2015-203020202020203020-3020-3020-3020- 3020-3030 CMODERATES eated RowReverse GripPulldownsStraight Arm PulloversRack PullsLat PulldownSeated Calf RaisesCUT LIKE CUTLERCHEST / ABS EXERCISESETSREPSB ench PressIncline DB PressIncline DB FlyesMachine PressRope Crunches >Superset Sit-Ups333333121210101515101010101515 CYCLE1234568-108-108-108-1015158-68-68-6 8-61212666810104-64-64-681010

8 BHEAVYEXERCISESETSREPS444444121212122020 12-1512-1512-1512-152020 CYCLE12345615151212202015-2015-201515303 020202020303020-2520-2520-2520-253030 BMODERATED ecline DB PressCable Cross-OverWide Grip Bench PressDips (Machine or Free)Rope Crunches >Superset Sit-Ups12 week PROGRAMH eavy 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 LIKE CUTLEREXERCISE BREAKDOWNSHOULDERS / TRAPSEXERCISESETSREPSS eated Military PressDB Side Lateral Raises >Superset DB Front RaisesUpright RowsDB Shrugs33333101010101010881010 CYCLE123456888886-86-86-86-886886-886666 8 DHEAVYEXERCISESETSREPSA rnold PressReverse Pec DeckBarbell Front RaisesStanding Military PressCable Delt RaisesBarbell Shrugs444444101212121212121212121212 CYCLE12345615151515151515-2015-2015-2015 -2015-2020202020202030202020202030 DMODERATEARMS / ABSEXERCISESETSREPSS kull CrushersTriceps Pushdown >Superset DB KickbacksBarbell CurlsIncline DB CurlHanging

9 Leg RaisesStanding CableWood Chop33333331212121212121210101010101010 CYCLE123456101010101010108-108-108-108-1 08-108-108-1088888888888888 EHEAVYEXERCISESETSREPSDips (Free or Machine)DB Overhead ExtensionPreacher CurlsStraight Bar CurlReverse Barbell CurlRope Crunches444444101010101010121212121212 CYCLE12345615151515151515-2015-2015-2015 -2015-2020202020202020202020202030 EMODERATECUT LIKE CUTLER12 week PROGRAMH eavy 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.

10 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 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 .