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Copy of Jay Cutler Workout Routine Spreadsheet _ LiftVault.com-1.Xlsx

The document outlines an 8-week workout plan focusing on different muscle groups each day, including legs, chest, back, shoulders, and arms. Each week consists of specific exercises, sets, and repetitions aimed at building strength and endurance. The plan progressively increases the intensity and volume of workouts over the weeks.

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christward96
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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16 views24 pages

Copy of Jay Cutler Workout Routine Spreadsheet _ LiftVault.com-1.Xlsx

The document outlines an 8-week workout plan focusing on different muscle groups each day, including legs, chest, back, shoulders, and arms. Each week consists of specific exercises, sets, and repetitions aimed at building strength and endurance. The plan progressively increases the intensity and volume of workouts over the weeks.

Uploaded by

christward96
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Monday - Legs

Week 1
Exercise Movement Sets Reps Weight Total Reps Volume
Squats 3 12 0
Leg Curls 4 12 0
Leg Extensions 4 12 0
Leg Press 3 12 0
Seated Calf Raises 4 20 0

Tuesday - Chest & Abs


Week 1
Exercise Movement Sets Reps Weight Total Reps Volume
Bench Press 3 12 0
Incline Dumbbell Press 3 12 0
Incline Dumbbell Flyes 3 10 0
Machine Press 3 10 0
Rope Crunches (SS1) 3 15 0
Sit Ups (SS1) 3 15 0

Thursday - Back & Calves


Week 1
Exercise Movements Sets Reps Weight Total Reps Volume
Deadlifts 3 12 0
Bentover Rows 3 12 0
Pull Ups 3 12 0
Single Arm Dumbbell Row 3 12 0
Seated Calf Raises 3 15 0

Friday - Shoulders & Traps


Week 1
Exercise Movements Sets Reps Weight Total Reps Volume
Seated Military Press 3 10 0
Dumbbell Side Lateral Raises (SS1) 3 10 0
Dumbbell Front Raises 3 10 0
Upright Rows 3 10 0
Dumbbell Rows 3 10 0

Saturday - Arms & Abs Week 1


Sets Reps Weight Total Reps Volume
Skull Crushers 3 12 0
Tricep Pushdown 3 12 0
Dumbbell Kickbacks 3 12 0
Barbell Curls 3 12 0
Incline Dumbbell Curl 3 12 0
Hanging Leg Raises 3 12 0
Standing Cable Wood Chop 3 12 0
Monday - Legs
Week 2
Exercise Movement Sets Reps Weight Total Reps Volume
Leg Curls 4 12 0
Lunges 4 20 0
Single Leg Extensions 4 12 0
Stiff Leg Deadlifts 3 12 0
Standing Calf Raises 3 12 0

Tuesday - Chest & Abs


Week 2
Exercise Movement Sets Reps Weight Total Reps Volume
Decline Bench Press 4 12 0
Cable Cross Over 4 12 0
Wide Grip Bench Press 4 12 0
Dips 4 12 0
Rope Crunches (SS1) 4 20 0
Sit Ups (SS1) 4 20 0

Thursday - Back & Calves


Week 2
Exercise Movements Sets Reps Weight Total Reps Volume
Seated Row 4 12 0
Reverse Grip Pulldowns 4 12 0
Straight Arm Pullovers 4 12 0
Rack Pulls 4 12 0
Seated Calf Raises 4 12
Lat Pull Downs 4 20 0

Friday - Shoulders & Traps


Week 2
Exercise Movements Sets Reps Weight Total Reps Volume
Arnold Press 4 10 0
Reverse Pec Deck 4 12 0
Barbell Front Raises 4 12 0
Overhead Press 4 12 0
Barbell Shrugs 4 12
Cable Delt Raises 4 12 0

Saturday - Arms & Abs Week 2


Sets Reps Weight Total Reps Volume
Dips 4 10 0
Dumbbell Overhead Extension 4 10 0
Spider Curls 4 10 0
Hammer Curl 4 10 0
Reverse Barbell Curl 4 10 0
Rope Crunches 4 10 0
Monday - Legs
Week 3
Exercise Movement Sets Reps Weight Total Reps Volume
Squats 3 10 0
Leg Curls 4 12 0
Leg Extensions 4 12 0
Leg Press 3 10 0
Seated Calf Raises 4 20 0

Tuesday - Chest & Abs


Week 3
Exercise Movement Sets Reps Weight Total Reps Volume
Bench Press 3 10 0
Incline Dumbbell Press 3 10 0
Incline Dumbbell Flyes 3 10 0
Machine Press 3 10 0
Rope Crunches (SS1) 3 15 0
Sit Ups (SS1) 3 15 0

Thursday - Back & Calves


Week 3
Exercise Movements Sets Reps Weight Total Reps Volume
Deadlifts 3 10 0
Bentover Rows 3 10 0
Pull Ups 3 10 0
Single Arm Dumbbell Row 3 10 0
Seated Calf Raises 3 15 0

Friday - Shoulders & Traps


Week 3
Exercise Movements Sets Reps Weight Total Reps Volume
Seated Military Press 3 10 0
Dumbbell Side Lateral Raises (SS1) 3 8 0
Dumbbell Front Raises 3 8 0
Upright Rows 3 10 0
Dumbbell Rows 3 10 0

Saturday - Arms & Abs Week 3


Sets Reps Weight Total Reps Volume
Skull Crushers 3 10 0
Tricep Pushdown 3 10 0
Dumbbell Kickbacks 3 10 0
Barbell Curls 3 10 0
Incline Dumbbell Curl 3 10 0
Hanging Leg Raises 3 10 0
Standing Cable Wood Chop 3 10 0
Monday - Legs
Week 4
Exercise Movement Sets Reps Weight Total Reps Volume
Leg Curls 4 12 0
Lunges 4 20 0
Single Leg Extensions 4 12 0
Stiff Leg Deadlifts 3 12 0
Standing Calf Raises 3 12 0

Tuesday - Chest & Abs


Week 4
Exercise Movement Sets Reps Weight Total Reps Volume
Decline Bench Press 4 12 0
Cable Cross Over 4 12 0
Wide Grip Bench Press 4 12 0
Dips 4 12 0
Rope Crunches (SS1) 4 20 0
Sit Ups (SS1) 4 20 0

Thursday - Back & Calves


Week 4
Exercise Movements Sets Reps Weight Total Reps Volume
Seated Row 4 12 0
Reverse Grip Pulldowns 4 12 0
Straight Arm Pullovers 4 12 0
Rack Pulls 4 12 0
Seated Calf Raises 4 12
Lat Pull Downs 4 20 0

Friday - Shoulders & Traps


Week 4
Exercise Movements Sets Reps Weight Total Reps Volume
Arnold Press 4 10 0
Reverse Pec Deck 4 12 0
Barbell Front Raises 4 12 0
Overhead Press 4 12 0
Barbell Shrugs 4 12
Cable Delt Raises 4 12 0

Saturday - Arms & Abs Week 4


Sets Reps Weight Total Reps Volume
Dips 4 10 0
Dumbbell Overhead Extension 4 10 0
Spider Curls 4 10 0
Hammer Curl 4 10 0
Reverse Barbell Curl 4 10 0
Rope Crunches 4 10 0
Monday - Legs
Week 5
Exercise Movement Sets Reps Weight Total Reps Volume
Squats 3 8 0
Leg Curls 4 12 0
Leg Extensions 4 12 0
Leg Press 3 8 0
Seated Calf Raises 4 15 0

Tuesday - Chest & Abs


Week 5
Exercise Movement Sets Reps Weight Total Reps Volume
Bench Press 3 8 0
Incline Dumbbell Press 3 8 0
Incline Dumbbell Flyes 3 8 0
Machine Press 3 8 0
Rope Crunches (SS1) 3 15 0
Sit Ups (SS1) 3 15 0

Thursday - Back & Calves


Week 5
Exercise Movements Sets Reps Weight Total Reps Volume
Deadlifts 3 8 0
Bentover Rows 3 8 0
Pull Ups 3 10 0
Single Arm Dumbbell Row 3 8 0
Seated Calf Raises 3 15 0

Friday - Shoulders & Traps


Week 5
Exercise Movements Sets Reps Weight Total Reps Volume
Seated Military Press 3 8 0
Dumbbell Side Lateral Raises (SS1) 3 8 0
Dumbbell Front Raises 3 8 0
Upright Rows 3 8 0
Dumbbell Rows 3 8 0

Saturday - Arms & Abs Week 5


Sets Reps Weight Total Reps Volume
Skull Crushers 3 10 0
Tricep Pushdown 3 10 0
Dumbbell Kickbacks 3 10 0
Barbell Curls 3 10 0
Incline Dumbbell Curl 3 10 0
Hanging Leg Raises 3 10 0
Standing Cable Wood Chop 3 10 0
Monday - Legs
Week 6
Exercise Movement Sets Reps Weight Total Reps Volume
Leg Curls 4 15 0
Lunges 4 30 0
Single Leg Extensions 4 15 0
Stiff Leg Deadlifts 3 15 0
Standing Calf Raises 3 20 0

Tuesday - Chest & Abs


Week 6
Exercise Movement Sets Reps Weight Total Reps Volume
Decline Bench Press 4 15 0
Cable Cross Over 4 15 0
Wide Grip Bench Press 4 12 0
Dips 4 12 0
Rope Crunches (SS1) 4 20 0
Sit Ups (SS1) 4 20 0

Thursday - Back & Calves


Week 6
Exercise Movements Sets Reps Weight Total Reps Volume
Seated Row 4 15 0
Reverse Grip Pulldowns 4 15 0
Straight Arm Pullovers 4 15 0
Rack Pulls 4 15 0
Seated Calf Raises 4 20
Lat Pull Downs 4 15 0

Friday - Shoulders & Traps


Week 6
Exercise Movements Sets Reps Weight Total Reps Volume
Arnold Press 4 15 0
Reverse Pec Deck 4 15 0
Barbell Front Raises 4 15 0
Overhead Press 4 15 0
Barbell Shrugs 4 15
Cable Delt Raises 4 15 0

Saturday - Arms & Abs Week 6


Sets Reps Weight Total Reps Volume
Dips 4 15 0
Dumbbell Overhead Extension 4 15 0
Spider Curls 4 15 0
Hammer Curl 4 15 0
Reverse Barbell Curl 4 15 0
Rope Crunches 4 15 0
Monday - Legs
Week 7
Exercise Movement Sets Reps Weight Total Reps Volume
Squats 3 6 0
Leg Curls 4 10 0
Leg Extensions 4 10 0
Leg Press 3 6 0
Seated Calf Raises 4 15 0

Tuesday - Chest & Abs


Week 7
Exercise Movement Sets Reps Weight Total Reps Volume
Bench Press 3 6 0
Incline Dumbbell Press 3 6 0
Incline Dumbbell Flyes 3 6 0
Machine Press 3 8 0
Rope Crunches (SS1) 3 12 0
Sit Ups (SS1) 3 12 0

Thursday - Back & Calves


Week 7
Exercise Movements Sets Reps Weight Total Reps Volume
Deadlifts 3 6 0
Bentover Rows 3 8 0
Pull Ups 3 10 0
Single Arm Dumbbell Row 3 8 0
Seated Calf Raises 3 15 0

Friday - Shoulders & Traps


Week 7
Exercise Movements Sets Reps Weight Total Reps Volume
Seated Military Press 3 8 0
Dumbbell Side Lateral Raises (SS1) 3 8 0
Dumbbell Front Raises 3 8 0
Upright Rows 3 8 0
Dumbbell Rows 3 8 0

Saturday - Arms & Abs Week 7


Sets Reps Weight Total Reps Volume
Skull Crushers 3 8 0
Tricep Pushdown 3 8 0
Dumbbell Kickbacks 3 8 0
Barbell Curls 3 8 0
Incline Dumbbell Curl 3 8 0
Hanging Leg Raises 3 8 0
Standing Cable Wood Chop 3 8 0
Monday - Legs
Week 8
Exercise Movement Sets Reps Weight Total Reps Volume
Leg Curls 4 15 0
Lunges 4 30 0
Single Leg Extensions 4 15 0
Stiff Leg Deadlifts 3 15 0
Standing Calf Raises 3 20 0

Tuesday - Chest & Abs


Week 8
Exercise Movement Sets Reps Weight Total Reps Volume
Decline Bench Press 4 20 0
Cable Cross Over 4 20 0
Wide Grip Bench Press 4 15 0
Dips 4 12 0
Rope Crunches (SS1) 4 30 0
Sit Ups (SS1) 4 30 0

Thursday - Back & Calves


Week 8
Exercise Movements Sets Reps Weight Total Reps Volume
Seated Row 4 20 0
Reverse Grip Pulldowns 4 20 0
Straight Arm Pullovers 4 20 0
Rack Pulls 4 20 0
Seated Calf Raises 4 20
Lat Pull Downs 4 30 0

Friday - Shoulders & Traps


Week 8
Exercise Movements Sets Reps Weight Total Reps Volume
Arnold Press 4 15 0
Reverse Pec Deck 4 20 0
Barbell Front Raises 4 15 0
Overhead Press 4 15 0
Barbell Shrugs 4 20
Cable Delt Raises 4 20 0

Saturday - Arms & Abs Week 8


Sets Reps Weight Total Reps Volume
Dips 4 15 0
Dumbbell Overhead Extension 4 20 0
Spider Curls 4 15 0
Hammer Curl 4 20 0
Reverse Barbell Curl 4 20 0
Rope Crunches 4 20 0
Monday - Legs
Week 9
Exercise Movement Sets Reps Weight Total Reps Volume
Squats 3 6 0
Leg Curls 4 10 0
Leg Extensions 4 10 0
Leg Press 3 6 0
Seated Calf Raises 4 10 0

Tuesday - Chest & Abs


Week 9
Exercise Movement Sets Reps Weight Total Reps Volume
Bench Press 3 6 0
Incline Dumbbell Press 3 6 0
Incline Dumbbell Flyes 3 6 0
Machine Press 3 8 0
Rope Crunches (SS1) 3 12 0
Sit Ups (SS1) 3 12 0

Thursday - Back & Calves


Week 9
Exercise Movements Sets Reps Weight Total Reps Volume
Deadlifts 3 6 0
Bentover Rows 3 8 0
Pull Ups 3 10 0
Single Arm Dumbbell Row 3 8 0
Seated Calf Raises 3 15 0

Friday - Shoulders & Traps


Week 9
Exercise Movements Sets Reps Weight Total Reps Volume
Seated Military Press 3 6 0
Dumbbell Side Lateral Raises (SS1) 3 8 0
Dumbbell Front Raises 3 8 0
Upright Rows 3 6 0
Dumbbell Rows 3 8 0

Saturday - Arms & Abs Week 9


Sets Reps Weight Total Reps Volume
Skull Crushers 3 8 0
Tricep Pushdown 3 8 0
Dumbbell Kickbacks 3 8 0
Barbell Curls 3 8 0
Incline Dumbbell Curl 3 8 0
Hanging Leg Raises 3 8 0
Standing Cable Wood Chop 3 8 0
Monday - Legs
Week 10
Exercise Movement Sets Reps Weight Total Reps Volume
Leg Curls 4 20 0
Lunges 4 30 0
Single Leg Extensions 4 20 0
Stiff Leg Deadlifts 3 20 0
Standing Calf Raises 3 20 0

Tuesday - Chest & Abs


Week 10
Exercise Movement Sets Reps Weight Total Reps Volume
Decline Bench Press 4 20 0
Cable Cross Over 4 20 0
Wide Grip Bench Press 4 20 0
Dips 4 20 0
Rope Crunches (SS1) 4 30 0
Sit Ups (SS1) 4 30 0

Thursday - Back & Calves


Week 10
Exercise Movements Sets Reps Weight Total Reps Volume
Seated Row 4 20 0
Reverse Grip Pulldowns 4 20 0
Straight Arm Pullovers 4 20 0
Rack Pulls 4 20 0
Seated Calf Raises 4 20
Lat Pull Downs 4 30 0

Friday - Shoulders & Traps


Week 10
Exercise Movements Sets Reps Weight Total Reps Volume
Arnold Press 4 20 0
Reverse Pec Deck 4 20 0
Barbell Front Raises 4 20 0
Overhead Press 4 20 0
Barbell Shrugs 4 20
Cable Delt Raises 4 20 0

Saturday - Arms & Abs Week 10


Sets Reps Weight Total Reps Volume
Dips 4 20 0
Dumbbell Overhead Extension 4 20 0
Spider Curls 4 20 0
Hammer Curl 4 20 0
Reverse Barbell Curl 4 20 0
Rope Crunches 4 20 0
Monday - Legs
Week 11
Exercise Movement Sets Reps Weight Total Reps Volume
Squats 3 4 0
Leg Curls 4 8 0
Leg Extensions 4 8 0
Leg Press 3 5 0
Seated Calf Raises 4 10 0

Tuesday - Chest & Abs


Week 11
Exercise Movement Sets Reps Weight Total Reps Volume
Bench Press 3 4 0
Incline Dumbbell Press 3 5 0
Incline Dumbbell Flyes 3 5 0
Machine Press 3 8 0
Rope Crunches (SS1) 3 10 0
Sit Ups (SS1) 3 10 0

Thursday - Back & Calves


Week 11
Exercise Movements Sets Reps Weight Total Reps Volume
Deadlifts 3 3 0
Bentover Rows 3 6 0
Pull Ups 3 10 0
Single Arm Dumbbell Row 3 6 0
Seated Calf Raises 3 12 0

Friday - Shoulders & Traps


Week 11
Exercise Movements Sets Reps Weight Total Reps Volume
Seated Military Press 3 5 0
Dumbbell Side Lateral Raises (SS1) 3 6 0
Dumbbell Front Raises 3 6 0
Upright Rows 3 5 0
Dumbbell Rows 3 8 0

Saturday - Arms & Abs Week 11


Sets Reps Weight Total Reps Volume
Skull Crushers 3 7 0
Tricep Pushdown 3 7 0
Dumbbell Kickbacks 3 7 0
Barbell Curls 3 7 0
Incline Dumbbell Curl 3 7 0
Hanging Leg Raises 3 7 0
Standing Cable Wood Chop 3 7 0
Monday - Legs
Week 10
Exercise Movement Sets Reps Weight Total Reps Volume
Leg Curls 4 30 0
Lunges 4 30 0
Single Leg Extensions 4 30 0
Stiff Leg Deadlifts 3 30 0
Standing Calf Raises 3 30 0

Tuesday - Chest & Abs


Week 10
Exercise Movement Sets Reps Weight Total Reps Volume
Decline Bench Press 4 25 0
Cable Cross Over 4 25 0
Wide Grip Bench Press 4 25 0
Dips 4 25 0
Rope Crunches (SS1) 4 30 0
Sit Ups (SS1) 4 30 0

Thursday - Back & Calves


Week 10
Exercise Movements Sets Reps Weight Total Reps Volume
Seated Row 4 25 0
Reverse Grip Pulldowns 4 25 0
Straight Arm Pullovers 4 25 0
Rack Pulls 4 25 0
Seated Calf Raises 4 25
Lat Pull Downs 4 30 0

Friday - Shoulders & Traps


Week 10
Exercise Movements Sets Reps Weight Total Reps Volume
Arnold Press 4 20 0
Reverse Pec Deck 4 20 0
Barbell Front Raises 4 20 0
Overhead Press 4 20 0
Barbell Shrugs 4 20
Cable Delt Raises 4 20 0

Saturday - Arms & Abs Week 10


Sets Reps Weight Total Reps Volume
Dips 4 20 0
Dumbbell Overhead Extension 4 20 0
Spider Curls 4 20 0
Hammer Curl 4 20 0
Reverse Barbell Curl 4 20 0
Rope Crunches 4 20 0

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