ROAD TO REDEMPTION

MY COMPLETE
TRAINING, NUTRITION
AND SUPPLEMENT
PREPARATION FOR THE
2013 OLYMPIA

RECAPTURING
THE TITLE
oure probably wondering
where Ive been and what Ive been
doing, but wonder no more because
IM BACK!! Laying low has allowed
me to take some time and evaluate
what comes next. And as Im sure you
all know, I needed some time to let my
biceps heal. I was pretty banged up the
last time you guys saw me front and center.
This time off has given me the opportunity to
develop a game plan that best suits me and all
of the people who have supported me over the
years. Ive been doing this a long time, and I
aint going anywhere.

Im 100% healed and ready to get

back on that stage at the 2013
Olympia and kick some ass! Ive
made history once being the first
ever to win back the Mr. O title
in 2009, and Im ready to shock
the bodybuilding world again. Ive
always been the underdog, but if
anyone can take the title back a
second time, Im the man - thanks
to the support of my fans who have
been with me since the beginning.
I want to reach out to all of you
and show the inner workings of
how I do what I do best without
sugarcoating it. This manual is
my way of letting you all in on
my journey to becoming a 5x Mr.
Olympia Winner with my training

regimen, meal plans, and tips and

tricks, along with details of my mobile
mansion tour. Who knows...maybe Ill
be in your city soon!
I want to send out a special
thank you to BPI and EXT
SPORTS. With their support
and powerhouse products,
Im able to make all this
happen.

PHOTOGRAPHERS: JASON ELLIS AND PER BERNAL

ROAD to
OLYMPIA

THE

REGIMEN

hen I step back on the Olympia stage, I dont just want to just equal my size and
conditioning from my last Olympia win, I want to bring the best physique ever. Youre
going to see a bigger and leaner Jay Cutler than youve ever seen before! Mark my
words, I will once again dominate the professional bodybuilding stage. Every workout,
from here until next September has been carefully planned out to maximize muscle
growth and definition. I have to push myself harder than ever before.

TRAINING

JAYS PLAYLIST
Music motivates me to get the best workout
possible, to keep me going even when I feel out
of gas. Ever feel like youre slowing down and
that hardcore, blood-pumpin song comes on?
This is when music gives me the drive
to push it to the limit and crank out
that last set. Add some of your
adrenalin-boosting tunes to your
workout and see the difference
it makes. Check out my top 10
workout songs.

2 Chainz ft. Drake: No Lie

Kanye West: All Of The Lights
Drake: Crew Love
Rick Ross: Ima Boss
French Montana ft. Rick Ross,
Lil Wayne, Drake: Pop That
Linkin Park: Crawling
JAY-Z: Big Pimpin
Tupac & Dr. Dre: California Love
Linkin Park: Papercut
The Offspring: Come Out and Play
(Keep Em Separated)
Pantera: Walk

PLEASE NOTE: All readers are advised to consult their physician

before beginning any exercise and nutrition program. BPI 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 manual.

*These statements have not been evaluated by the Food and Drug Administration.
These products are not intended to diagnose, treat, cure or prevent any disease.
When combined with a proper exercise and nutrition regimen. Statements based on early-stage
independent 3rd party in vivo and / or in vitro model scientific research data findings for individual ingredients.

ince my injury, I wasnt eating or training. Now Im back

doing what I love to do. Im in the gym and eating six meals a day
during MASS BUILDING and seven meals during PRE-CONTEST
prep. I feel great, with no restraints from my bicep
injury. But, every day is a progression. Im
refocused and excited to get back to
the ground roots that got me to the
top. You can bet the bank Ill be
back on the Olympia Stage in
2013. Buy your tickets now!

MASS BUILDING MEAL PLAN

NUTRITION & SUPPLEMENTS

MEAL 1
20 Egg Whites
2 Whole Eggs
3 packs of Grits
2 pieces of Ezikiel Toast
8 oz Orange Juice
1 capsule REAL TEST

MEAL 5

MEAL 2
10 oz Chicken
2 cups of Rice

MEAL 3
10 oz Beef
2 cups of Rice

PRE-WORKOUT
1 scoop PUMP-HD

R O A D T O O LY M P I A

MEAL 4
10 oz Chicken
2 cups Rice
100 gram Carb Drink
1 scoop CHAIN
between meals 3 & 4

(Various Sushi /Sashimi)

Tuna, Salmon 10 pieces
1 cup Rice
Salad
1 scoop BUILD-HD

MEAL 6
15 Egg Whites
1 tablespoon
Almond Butter

R O A D T O O LY M P I A

ROAD to
OLYMPIA

THE

REGIMEN

TRAINING

EXERCISE

CHEST

10

R O A D T O O LY M P I A

SETS

REPS

INCLINE
HAMMER PRESS

10

Flat bench

10

FLYES

10

dips

10

DUMBELL PULLOVER

10

CALF RAISES

10

(Each Standing & Seated)

TRAINING

CHEST

TRAINING LOG:

TRAINING DAY 1:
EXERCISE

ROAD to
OLYMPIA

As big as my chest is today, this wasnt always the case.

When I was younger, my chest was my worst body part.
Even today its still the body part that I work the hardest
at. My shoulders are enormous and quick to take over on

INCLINE
HAMMER PRESS

SET 2

SET 1
10 REPS

WEIGHT

JAYS WT.

10 REPS

SET 3
WEIGHT

JAYS WT.

10 REPS

WEIGHT

JAYS WT.

180 Lbs.

270 Lbs.

360 Lbs.

225 Lbs.

315 Lbs.

315 Lbs.

BODY WT.
280 to
300 Lbs.

BODY WT.
280 to
300 Lbs.

BODY WT.
280 to
300 Lbs.

DIPS

65 Lbs.

75 Lbs.

85 Lbs.

DUMBELL PULLOVER

100 Lbs.

100 Lbs.

100 Lbs.

CALf RAISES

250 Lbs.

300 Lbs.

350 Lbs.

90 Lbs.

135 Lbs.

180 Lbs.

FLAT BENCH
flyes

To get that allout intensity and

strength each
and every
workout I take
1 scoop of GO
20 minutes before
hitting the gym.
- Jay

(Each Standing & Seated)

any pressing motions for my chest. When training chest dont worry about how
much weight you use. Become stronger by focusing on your form. Make sure you
feel the muscle working. Make each rep burn. Make each rep count. If youre just
throwing around a lot of weight it doesnt mean jack.

R O A D T O O LY M P I A

11

ROAD to
OLYMPIA
TRAINING LOG:

TRAINING DAY 2:
ARMS
EXERCISE

14

R O A D T O O LY M P I A

EXERCISE
SETS

REPS

ROPE PRESS
DOWNS

TRAINING

ARMS

SET 3

SET 2

SET 1
10 REPS

WEIGHT

JAYS WT.

10 REPS

BUILD-HD is the only anabolic formula of

this nature that utilizes the brains function
to enhance exercise performance and
muscle mass. With BUILD-HD there is no
loading, no sugars and no maltodextrins
just one scoop of pure Muscle-in-a-Bottle.

WEIGHT

JAYS WT.

10 REPS

WEIGHT

JAYS WT.

100 Lbs.

130 Lbs.

150 Lbs.

DIPS

BODY WT.
280 to
300 Lbs.

BODY WT.
280 to
300 Lbs.

BODY WT.
280 to
300 Lbs.

ROPE PRESS
DOWNS
DIPS
FRENCH PRESS
CLOSE GRIP
BENCH PRESS
straight bar
pushdowns

10

3
3
3

10
10
10

FRENCH PRESS

65 Lbs.

85 Lbs.

105 Lbs.

CLOSE GRIP
BENCH PRESS

185 Lbs.

225 Lbs.

245 Lbs.

10

straight bar
pushdowns

120 Lbs.

150 Lbs.

180 Lbs.

Barbell curl

10

95 Lbs.

115 Lbs.

135 Lbs.

Preacher curl

10

Alternate dumbbell

10

Preacher curl

85 Lbs.

105 Lbs.

125 Lbs.

Hammer curls

10

45 Lbs.

55 Lbs.

65 Lbs.

reverse forearm curls

10

Alternate dumbbell
Hammer curls

65 Lbs.

65 Lbs.

65 Lbs.

reverse forearm curls

85 Lbs.

105 Lbs.

105 Lbs.

What does everyone want? Massive arms! Arms are everyones favorite muscle. When
training your arms, you want to get good full range of motion. Dont swing the weights.
Feel the muscle stretch at the bottom and then get that extra squeeze at full contraction.
Again, feel the muscle. The good news is getting bigger arms can be very simple as long as
you understand proper bodybuilding training principles.

Barbell curl

The absolute highest

quality creatine is an
essential part of my
supplement program.
BUILD-HD utilizes the
most well researched
creatine on the planet.
- Jay

R O A D T O O LY M P I A

15

TRAINING DAY 3:

SET 1 EXERCISE

BACK

10 REPS

EXERCISE

SETS

REPS

WEIGHT

TRAINING

BACK

ROAD to
OLYMPIA

TRAINING LOG:

10 REPS

REVERSE GRIP PULL

SET 4

SET 3

SET 2

JAYS WT.

WEIGHT

JAYS WT.

10 REPS

WEIGHT

JAYS WT.

220 Lbs.

250 Lbs.

300 Lbs.

100 Lbs.

140 Lbs.

160 Lbs.

180 Lbs.
270 Lbs.

10

ONE ARM DUMBBELL ROWS

10

10

T BAR ROWS

135 Lbs.

180 Lbs.

225 Lbs.

BENT OVER BARBELL ROWS

10

Lbs.
BENT OVER 225
BARBELL
ROWS

315 Lbs.

365 Lbs.

SEATED CABLE ROWS

10

DEADLIFTS

10

SEATED CABLE
250 Lbs.ROWS

250 Lbs.

275 Lbs.

deadlifts 225 Lbs.

(Every other week)

315 Lbs.

315 Lbs.

130 Lbs.
hyper extensions

150 Lbs.

150 Lbs.

(Every other week add 4 sets)

HYPER EXTENSIONS

10

JAYS WT.

200 Lbs.

WEIGHT

DOWNS

REVERSE GRIP PULL DOWNS

T BAR ROWS

10 REPS

ONE ARM DUMBELL ROWS

To put on as
much muscle as
possible your
testosterone
levels need to be at
their peak. I take
REAL TEST in the
morning with my
first meal.
- Jay

When I train my back, I hit every muscle from several angles. It is important though to work all areas of
the back when strength training, including your upper and lower back. Many people just focus on the lats
and ignore the rest. A good complete back routine will add a lot of overall muscle mass to your upper body
as well as giving you that V shape. I suggest using a belt and wrist wraps during this workout because the
sheer volume of work performed will probably wear out your grip long before youve finish the workout.

16

R O A D T O O LY M P I A

R O A D T O O LY M P I A

17

ROAD to
OLYMPIA

SHOULDERS

TRAINING

TRAINING LOG:

TRAINING DAY 4:
shoulders

SET 2

SET 1

SET 4

SET 5

SET 6

WEIGHT JAYS WT. 10 REPS

WEIGHT JAYS WT. 10 REPS

WEIGHT JAYS WT. 10 REPS

WEIGHT JAYS WT. 10 REPS

40 Lbs.

45 Lbs.

50 Lbs.

55 Lbs.

60 Lbs.

65 Lbs.

100 Lbs.

125 Lbs.

150 Lbs.

150 Lbs.

10

100 Lbs.

120 Lbs.

135 Lbs.

3 10

55 Lbs.

60 Lbs.

70 Lbs.

50 Lbs.

55 Lbs.

60 Lbs.

160 Lbs.

160 Lbs.

EXERCISE

SETS

SEATED SIDE
LATERALS

DUMBBELL PRESSES

4 10

FRONT RAISES
WITH BARBELL

BEHIND THE BACK

CABLE LATERALS

Rear dumbbell laterals 3

REPS
10

10

10 REPS

WEIGHT JAYS WT.

10 REPS

SET 3

REAR CABLE LATERALS

3 10

50 Lbs.

55 Lbs.

55 Lbs.

DUMBBELL SHRUGS

6 10

120 Lbs.

140 Lbs.

160 Lbs.

160 Lbs.

WEIGHT JAYS WT.

Massive delts are a critical bodypart in shaping a well-rounded and wellproportioned physique. Its never a good idea to perform shoulder and chest or back
workouts together. When you train your shoulders, your chest and back muscles get
a little worked up, So save your back and chest exercises for another day and just
focus on shoulders today.

18

R O A D T O O LY M P I A

Amino acids are

a critical part
of building more
muscle. I take a
scoop of CHAIN
right before
my workout and
another right
after.
Jay

IF NITRIC OXIDE
PRODUCTS DONT
WORK, HOW DO I GET
THE PUMP?
e always hear the term
muscle pump in the
gym and bodybuilding magazines, but
whats the real deal? The most famous
bodybuilders of all time describe it
as the best feeling you can ever get
in the gym; when your muscles feel
so pumped that they are about to
explode. The veins in your arms are
bulging out of your skin and you walk
out of the gym looking twice as big
as you did when you walked in. Its
the standard by which we measure
the effectiveness or productivity
of our workouts. No pump = bad
workout. Big pump = great workout
and big muscle growth. This pump
that each of us chase is the ultimate
blood infusion into the muscle. So
what causes this pump? Its very
simple actually. It is repeated muscular

activity, such as concentrated and

intense weight training repetitions, that
trigger the body to open the floodgates
of nutrient and oxygen rich blood into
the muscle. This in turn equals bigger,
fuller muscles during your workout
and ultimately new muscle growth.
So, what if there was something that
you could take that would solicit all of
these things? A PUMP PRODUCT THAT
REALLY DOES WORK. The scientific
development team at BPI SPORTS has
created just such a product.
PUMP-HD was developed utilizing
the most well-researched, trialed
and tested ingredients proven
to build muscle and increase
exercise performance. Well tell
you more about PUMP-HD in a
second, but first lets take a look
at what youve been taking

REALLY? ARGININE
AND CITRULLINE?
opefully you havent been taking grams and grams of Arginine and
Citrulline waiting for some sort of Nitric Oxide EXPLOSION. This stuff
isnt going to do anything for your physique! Not before your workout,
during or after. Even a broken clock is right twice a day, but that Nitric Oxide
crap wont even work once a year on a national holiday. Unfortunately, Nitric
Oxide products have become synonymous with the word pump. This is
exactly why the constant debate as to whether or not PUMP products have
a place in a TRUE BODYBUILDERS regimen. The answer is of course YES. A
real pump product that is, but we need to get with the program.

YOU NEED PUMP-HD

PUMP-HD is the perfect old school NO

SECRETS ON THE PANEL Muscle Builder with
the absolute best of cutting edge modern
science and innovation. PUMP-HD contains
the clinically tested form of BETA-ALANINE,
CarnoSyn, which has been shown in
groundbreaking research to be the gold
standard for improving performance, power,
stamina, and endurance. CarnoSyn works
as a lactic acid buffer, reducing fatigue and
increasing exercise capacity. In short it
allows you to train harder and longer. In fact,
research shows that each dose of CarnoSyn

literally builds on the dose before, and that performance continues

to increase with ongoing use. PUMP-HD also contains
ORNITHINE AKG for its pro-anabolic and anti-catabolic effects,
CREATINE MONOHYDRATE, the most researched muscle
building supplement on the planet, LEUCINE, for stimulating
protein synthesis, and a pump and vascularity instigating
profile unlike any other. To complete this lean muscle
building formula weve added an advanced ELECTROLYTE
blend to rehydrate and refresh for maximal muscle
output. PUMP-HD is a model of perfection and the
greatest PRE-WORKOUT formula ever created. Nothing
has ever been this complete. Nothing has ever
delivered these results.

ROAD to
OLYMPIA
TRAINING DAY 5:

TRAINING log:

LEGS

EXERCISE

EXERCISE
LYING LEG CURLS
SEATED LEG CURLS
ONE LEG CURLS
STIFF LEGGED DEADS
LEG EXTENSIONS
LEG PRESS

HACK SQUATS

FRONT SQUATS

LUNGES


LEG EXTENSIONS

22

R O A D T O O LY M P I A

SETS
4
3
3
3
2
4
4
4
3
4

REPS
10
10
10
10
10
10
10
10
10
10

I see too many people pussyfooting around on leg days, or just

completely forgetting this workout entirely. Truly test yourself
on leg days. I want you to know what it feels like to have big ass
legs with cross striations and road map veins running through them.
Legs are a critical part of the complete bodybuilding experience.

TRAINING

LEGS
SET 2

SET 1
10 REPS

WEIGHT

JAYS WT.

10 REPS

SET 3
WEIGHT

JAYS WT.

10 REPS

SET 4
WEIGHT

JAYS WT.

10 REPS

WEIGHT

JAYS WT.

LYING LEG CURLS

100 Lbs.

140 Lbs.

160 Lbs.

SEATED LEG CURLS

120 Lbs.

140 Lbs.

150 Lbs.

ONE LEG CURLS

100 Lbs.

120 Lbs.

120 Lbs.

STIFF LEGGED DEADS

135 Lbs.

185 Lbs.

225 Lbs.

LEG EXTENSIONS

100 Lbs.

120 Lbs.

LEG PRESS

10
PLATES

12
PLATES

14
PLATES

16
PLATES

HACK SQUATS

6
PLATES

8
PLATES

10
PLATES

12
PLATES

FRONT SQUATS

135 Lbs.

225 Lbs.

315 Lbs.

365 Lbs.

120 Lbs.

140 Lbs.

150 Lbs.

160 Lbs.

180 Lbs.

LUNGES
LEG EXTENSIONS

As I get closer to
the Olympia Im going
to have to start
peeling off the fat.
Besides my food
intake and cardio,
Im going to rely on
STIM 10. This is an
extremely powerful
fat burner.
- Jay

he Mr. Olympia is the pinnacle, or Superbowl if you will, of bodybuilding. Preparing

for the 2013 Olympia is serious business and I treat it as such. Its literally my job to be
the best physique on stage the biggest, the leanest and most symmetrical. Just like
a tradesman would buy the very best tools to work with, I have to buy the absolute best
supplements. They are an equally important part of my regimen as are my training and
nutrition routines. I cant put just any ol supplements in my body. If I want to be the best I
have to use the best. Below are the supplements that Im currently using to bring the
best physique youve ever seen to the Olympia stage. Im in it to win it! Kill it!

MEAL 1
20 Egg Whites
3 packs Grits
Black Coffee

MEAL 2
12 oz steak
12 oz sweet potato

1 scoop of GO
(Performance
Pre-workout from
EXT SPORTS) 15-20
minutes prior to
workout.

PRE-CONTEST MEAL PLAN

NUTRITION & SUPPLEMENTS

MEAL 5

MEAL 3

MEAL 4

16 oz fish
1.5 cups rice

16 oz fish
10 oz sweet potato
1 scoop of CHAIN
(Silk Amino Acids/
Muscle Recovery from
EXT Sports) immediately
after workout

16 oz fish
10 oz sweet potato
1 scoop of
BUILD-HD
(Neurocognitivebased Creatine
from BPI SPORTS)
immediately after
workout

MEAL 7
MEAL 6

12 oz steak

16 oz fish
1 cup rice

DIET TIP

Never miss a meal or skip cardio; both are

indispensable after absolute conditioning.
R O A D T O O LY M P I A

25

BUILD MUSCLE AND

RECOVER FASTER

The New Breed

of PRE-WORKOUT

Clearly supplements should never

replace food, but every part of life
needs supplementation.
A person needs quality whole foods
the same way a car needs gas to run.
But that car also needs oil changes,
air filter replacements and other fine
tuning, especially if you want your car
to out perform the other cars on the
road. Proper, quality supplementation
allows a person the chance to
improve performance in much the
same way. This is how I treat my
body. Ive been in this for a long time.
I remember my first national show
was the Teen and Collegiate Nationals
back in 1993.

Ive seen a lot of nutrition fads

come and go, a lot of supplements
and supplement companies make
noise and then vanish faster than
they appeared. But there are some
things that last -- supplementing
with creatine, amino acids, protein,
thermogenics, etc. has helped me
invaluably in the last 20-plus years.
And done the same for just about
every bodybuilder I know. I wouldnt
be where I am today without
nutritional supplements -- no pro
would.

I wouldnt be where I am today

without nutritional supplements
-- no pro would.
26

R O A D T O O LY M P I A

When combined with a proper exercise and nutrition regimen. Based on early-stage independent 3rd party in vivo and / or in vitro model scientific research data findings.

This unbelievable muscle building,

strength conditioning, recovery formula
serves as the standard for the ultimate
athlete. Experience this exact Sequenced
Composition and Precise Ratio for optimal
pro-anabolic results!

GO is a Monumental Muscle
Building Pre-Exercise Powder geared
towards anyone that wants to power
through their training sessions like
nothing ever that came before it.

Performance*
ENERGY*
RECOVERY*
MUSCLE*
STAMINA*

Pump*
Muscle*
Definition*
Strength*
Definition*

OTHER PRODUCTS
REAL TEST

STIM 10

Muscle Growth*
Androgenic*
Male Performance*

Appetite Control*
Energy*
CNS Stimulant*

Increased Strength*

Boost Metabolism*

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

R O A D T O O LY M P I A

27

 get bigger,

this time i have to

harder and leaner

28

R O A D T O O LY M P I A

ow that Im booked
overseas and throughout the US
on my mobile mansion tour, Ill be
hitting tradeshows, retail stores
and distributors. I never know
what each day will bring, and
my schedule is all mapped out
through next year. To be ready for
the Olympia in 2013, I need to
start prepping... theres no time
to lay low now! As I travel city-tocity, I have a full kitchen, personal
chef and my trainers with me on
the road so I ensure I eat right
and train hard.
Personally, I hate hotels with
my tour bus, I pretty much have
my own mobile mansion. I can
pack the things I need and have
them right there with me as I go
from location to location. Im able
to eat as if I was at home; I can
prep, cook and store all my food,
including my supplements, right

30
8

there with me on the bus. This

way Im able to still eat healthy
and consistently as I prep for my
comeback.

WHERES
JAY?
Scan here to
see Jays
next stop on
his Mobile
Mansion Tour

The tour bus also works as a

private meeting place while on
the go and, of course, its great
for resting up so I can train hard
during the day. All of this isnt
possible when you are flying all
the time going from airport to
airport or traveling in a car. I dont
have to deal with the headache
of delayed flights, renting cars,
packing, and unpacking, every
other day.
My mobile mansion is just like
living in the comfort of my own
home. I try to keep things as
simple as possible with zero
distractions while training to
take back my title and this is the
perfect way.

*These statements have not been evaluated by the Food and Drug Administration.
These products are not intended to diagnose, treat, cure or prevent any disease.

RROOAADD TTOO OOLLYYMMPPI IAA

When combined with a proper exercise and nutrition regimen. Statements based on early-stage independent
3rd party in vivo and / or in vitro model scientific research data findings for individual ingredients.