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Home » Programs » 12 Week Powerlifting & Strength Programs » Jay Cutler Workout Program Spreadsheet

Jay Cutler Workout Program Spreadsheet

Last updated April 18, 2020
Experience level: Advanced, Intermediate

Weeks: 12

Periodization: Linear Periodization

Powerlifting meet prep program: No

Program goal: Hypertrophy

Uses RPE:Yes

Uses 1RM Percentage(%):No


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Below you’ll find a spreadsheet, overview, and training videos for Jay Cutler’s workout program.

Contents

  • 1 Example Jay Cutler Chest & Abs Workout
  • 2 Spreadsheet: Jay Cutler Workout Program
  • 3 Overview: Jay Cutler Workout Program
  • 4 Determining Load/Weight
  • 5 Body Part Split – Training Days
  • 6 Jay Cutler Training Videos
    • 6.1 Chest Workout
    • 6.2 Arms Workout
    • 6.3 Legs Workout
    • 6.4 Back Workout
    • 6.5 Related Posts

Example Jay Cutler Chest & Abs Workout

Exercise MovementSetsReps
Bench Press312
incline Dumbbell Press312
Incline Dumbbell Flyes310
Machine Press310
Rope Crunches (SS1)315
Sit Ups (SS1)315

“SS1” means “Superset 1” – so the designed exercise movements should be performed back to back without rest as one superset. It is okay to rest between supersets, but not in the middle of a superset. So in the above example, you can rest after finishing a set of sit ups before beginning the next superset.

Spreadsheet: Jay Cutler Workout Program

Jay Cutler Workout Routine Spreadsheet | LiftVault.com

Overview: Jay Cutler Workout Program

This is a bodybuilding workout program supposedly attributed to Jay Cutler. It runs for 12 weeks with 5 training days per week.

The weeks alternate between heavier weeks (the odd numbered weeks) and lighter, higher volume weeks.

The higher volume weeks gradually increase in volume as the program progresses, whereas the heavier weeks decrease in volume.

Determining Load/Weight

As this is a bodybuilding program, the weight on the bar is less important than the mind/muscle connection you’re making with each muscle you’re exercising and that you’re hitting all reps. It follows then that the weight is not prescribed and it is up to you to lift based on feel.

The volume tracker can help you track progress, as total reps across all sets (e.g. 4 sets of 10 reps = 40 total reps) are multiplied by the weight (or roughly average weight if the weight changes between sets) to calculate tonnage.

Body Part Split – Training Days

This is a body part split, with different muscle groups focused on each training day.

Training DayMuscle Group
MondayLegs
TuesdayChest & Abs
ThursdayBack & Calves
FridayShoulders & Traps
SaturdayArms & Abs

Jay Cutler Training Videos

Chest Workout

How To Build a Massive Chest with 4x Mr Olympia Jay Cutler

Arms Workout

Jay Cutler Blasting Arms

Legs Workout

Jay Cutler's High-Volume Olympia Leg Workout | 2010 Road to the Olympia

Back Workout

Jay Cutler Back Workout For 2000 Mr Olympia YouTube 720p

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Filed Under: 12 Week Programs, Bodybuilding Program, Programs
Tagged With: 12 Week Workout Plan, 5 Day Bodybuilding Program, 5 Day Workout Plan
Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1
Overhead press frequency: 1

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