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.
 TRAINING CALENDAR
CUT LIKE CUTLER
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 C BACK/CALVES D SHOULDERS/TRAPS E ARMS/ABS.
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

A B REST C D E REST
HEAVY HEAVY HEAVY HEAVY HEAVY
1
CYCLE DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14

A B REST C D E REST
MODERATE MODERATE MODERATE MODERATE MODERATE

DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21

A B REST C D E REST

2
HEAVY HEAVY HEAVY HEAVY HEAVY

CYCLE DAY 22 DAY 23 DAY 24 DAY 25 DAY 26 DAY 27 DAY 28

A B REST C D E REST
MODERATE MODERATE MODERATE MODERATE MODERATE

DAY 29 DAY 30 DAY 31 DAY 32 DAY 33 DAY 34 DAY 35

A B REST C D E REST

3
HEAVY HEAVY HEAVY HEAVY HEAVY

CYCLE DAY 36 DAY 37 DAY 38 DAY 39 DAY 40 DAY 41 DAY 42

A B REST C D E REST
MODERATE MODERATE MODERATE MODERATE MODERATE
12
WEEKS
DAY 43 DAY 44 DAY 45 DAY 46 DAY 47 DAY 48 DAY 49

A B REST C D E REST

4 HEAVY HEAVY HEAVY HEAVY HEAVY

CYCLE DAY 50 DAY 51 DAY 52 DAY 53 DAY 54 DAY 55 DAY 56

A B REST C D E REST
MODERATE MODERATE MODERATE MODERATE MODERATE

DAY 57 DAY 58 DAY 59 DAY 60 DAY 61 DAY 62 DAY 63

A B REST C D E REST
HEAVY HEAVY HEAVY HEAVY HEAVY
5
CYCLE DAY 64 DAY 65 DAY 66 DAY 67 DAY 68 DAY 69 DAY 70

A B REST C D E REST
MODERATE MODERATE MODERATE MODERATE MODERATE

DAY 71 DAY 72 DAY 73 DAY 74 DAY 75 DAY 76 DAY 77

A B REST C D E REST

6 HEAVY HEAVY HEAVY HEAVY HEAVY

CYCLE DAY 78 DAY 79 DAY 80 DAY 81 DAY 82 DAY 83 DAY 84

A B REST C D E REST
MODERATE MODERATE MODERATE MODERATE MODERATE

USE THIS CALENDAR TO CHECK OFF EACH DAY AS YOU COMPLETE THE PROGRAM TO KEEP TRACK OF YOUR PROGRESS.
 PROGRAM OVERVIEW
CUT LIKE CUTLER
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 HEAVY &
MODERATE
WEEKS CYCLES INTENSITY

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 LEGS / CALVES
within your training split has been strategically
structured to fine-tune your physique for extreme
mass building and strength gains.
A REPS
MEET YOUR TRAINERS HEAVY
CYCLE
Jay Cutler – With the goal at a young age to be one EXERCISE SETS 1 2 3 4 5 6
of the largest bodybuilding competitors ever, Jay Leg Extension 4 12 12 12 10 10 8-10
certainly achieved this by winning the coveted title Leg Curls 4 12 12 12 10 10 8-10
of Mr. Olympia 4 different times, not to mention his Squats 3 12 10 8 8-6 6 4-6
other various wins in the IFBB. He is the first Mr. Leg Press 3 12 10 8 8-6 6 4-6
Olympia in history to reclaim the title after having Seated Calf Raises 4 20 20 15 15 10 10
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! A REPS
MODERATE
Derek Roth - Now an NPC heavyweight bodybuilder, CYCLE
Derek started his fitness journey in 2008 when he EXERCISE SETS 1 2 3 4 5 6
realized it was time to make a change. Going from Laying Leg Curls 4 12 12-15 12-15 15-20 20 30
“fat to fit” as Derek states, he learned the ins and Walking Lunges 4 20 20 20 30 30 30
outs of weight lifting and nutrition to vastly improve Single Leg Extension 4 12 12-15 12-15 15-20 20 30
his overall physique. In 2014 alone, he had placed Stiff Leg Deadlifts 3 12 12 12 15 20 20
1st in (2) NPC Bodybuilding competitions and plans Standing Calf Raises 3 12 12 15 20 20 30
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 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.
 EXERCISE BREAKDOWN
CUT LIKE CUTLER
12 WEEK PROGRAM

CHEST / ABS BACK / CALVES

B REPS
C REPS
HEAVY HEAVY
CYCLE CYCLE
EXERCISE SETS 1 2 3 4 5 6 EXERCISE SETS 1 2 3 4 5 6

Bench Press 3 12 10 8-10 8-6 6 4-6 Pull-Ups (Machine or Free) 3 12 10 10 10 10 10

Incline DB Press 3 12 10 8-10 8-6 6 4-6 Bentover Rows 3 12 10 8 8 6-8 6
Incline DB Flyes 3 10 10 8-10 8-6 6 4-6 Deadlifts 3 12 10 8 6 6 4-6
Machine Press 3 10 10 8-10 8-6 8 8 Single Arm DB Row 3 12 10 8 8 8-6 6
Rope Crunches 3 15 15 15 12 10 10 Seated Calf Raises 3 15 15 15 15 15 15
>Superset Sit-Ups 3 15 15 15 12 10 10

C
B REPS
MODERATE REPS
CYCLE
MODERATE
CYCLE EXERCISE SETS 1 2 3 4 5 6
EXERCISE SETS 1 2 3 4 5 6
Seated Row 4 12 12-15 15 15-20 20 20-30
Decline DB Press 4 12 12-15 15 15-20 20 20-25 Reverse Grip
4 12 12-15 15 15-20 20 20-30
Cable Cross-Over 4 12 12-15 15 15-20 20 20-25 Pulldowns
Wide Grip Bench Press 4 12 12-15 12 15 20 20-25 Straight Arm Pullovers 4 12 12-15 15 15-20 20 20-30
Dips (Machine or Free) 4 12 12-15 12 15 20 20-25 Rack Pulls 4 12 12-15 15 15-20 20 20-30
Rope Crunches 4 20 20 20 30 30 30 Lat Pulldown 4 12 12-15 15 15-20 20 20-30
>Superset Sit-Ups 4 20 20 20 30 30 30 Seated Calf Raises 4 20 20 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.
 EXERCISE BREAKDOWN
CUT LIKE CUTLER
12 WEEK PROGRAM

SHOULDERS / TRAPS ARMS / ABS

D REPS E REPS
HEAVY HEAVY
CYCLE CYCLE
EXERCISE SETS 1 2 3 4 5 6 EXERCISE SETS 1 2 3 4 5 6
Seated Military Press 3 10 10 8 6-8 6 6 Skull Crushers 3 12 10 10 8-10 8 8
DB Side Lateral Raises 3 10 8 8 6-8 8 6 Triceps Pushdown 3 12 10 10 8-10 8 8
>Superset >Superset
3 10 8 8 6-8 8 6 3 12 10 10 8-10 8 8
DB Front Raises DB Kickbacks
Upright Rows 3 10 10 8 6-8 6-8 6 Barbell Curls 3 12 10 10 8-10 8 8
DB Shrugs 3 10 10 8 8 8 8 Incline DB Curl 3 12 10 10 8-10 8 8
Hanging Leg Raises 3 12 10 10 8-10 8 8

D REPS
Standing Cable
Wood Chop
3 12 10 10 8-10 8 8
MODERATE
CYCLE
EXERCISE SETS 1 2 3 4 5 6

Arnold Press 4 10 12 15 15-20 20 20

E REPS
MODERATE
Reverse Pec Deck 4 12 12 15 15-20 20 20 CYCLE
Barbell Front Raises 4 12 12 15 15-20 20 20 EXERCISE SETS 1 2 3 4 5 6
Standing Military Press 4 12 12 15 15-20 20 20
Dips (Free or Machine) 4 10 12 15 15-20 20 20
Cable Delt Raises 4 12 12 15 15-20 20 20
DB Overhead Extension 4 10 12 15 15-20 20 20
Barbell Shrugs 4 12 12 15 20 30 30
Preacher Curls 4 10 12 15 15-20 20 20
Straight Bar Curl 4 10 12 15 15-20 20 20
Reverse Barbell Curl 4 10 12 15 15-20 20 20
Heavy days, you want to make sure you are getting 3-4 Rope Crunches 4 10 12 15 20 20 30
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.
 SAMPLE MEAL PLAN
CUT LIKE CUTLER
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 1. White Rice – approx. 10-14 cups
2. Lean Beef – approx. 3-4 lbs (93/7 ratio) 2. Sweet Potato – approx. 3-4 large
3. Turkey – approx. 3-4 lbs 3. Steel Cut Oats – approx. 7-10 cups
4. Eggs – approx. 4 dozen 4. Rice Cakes – approx. 2-3 packages
5. Fish – approx. 3 lbs 5. Ezekiel Bread – 1 loaf (Jay is known for eating it)
(Salmon, Tuna, Mahi, Tilapia, etc.)
6. Filet Mingnon – 3oz. or other lean steak OPTIONALS/ALTERNATIVES:
1. Cream of Wheat
PROTEIN/DAIRY: 2. Canned Tuna
1. Greek Yogurt – 3. Liquid Egg Whites
approx. 1-2 (24 oz.) containers 4. Cream of Rice
2. Low Fat Cottage Cheese – 5. White or Red Potatoes
approx. 1-2 (16 oz.) containers 2. Brown Rice

FATS: SNACKS:
1. Avocado – approx. 3-4 1. Unsalted Nuts – 2oz.
2. Unsalted Nuts (Almonds, Cashews, 2. Rice Cake with natural nut butter
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 Meal 2:
TOTAL PROTEIN™ 6-8 oz. Chicken
mixed with Water 1 Cup White Rice
4-8 oz. Greens

Meal 5:
6-8 oz. Chicken
1 DAY
SAMPLE MEAL PLAN
1 Cup Brown Rice
1/2 Avocado
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