Below you’ll find a spreadsheet, overview, and training videos for Jay Cutler’s workout program.
Example Jay Cutler Chest & Abs Workout
|incline Dumbbell Press||3||12|
|Incline Dumbbell Flyes||3||10|
|Rope Crunches (SS1)||3||15|
|Sit Ups (SS1)||3||15|
“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
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.
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 Day||Muscle Group|
|Tuesday||Chest & Abs|
|Thursday||Back & Calves|
|Friday||Shoulders & Traps|
|Saturday||Arms & Abs|