Follow the workout logs for Cycle 1 of the Cut Like Cutler trainer. Week 1 is Heavy training and Week 2 is more Moderate.
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
    Split
  • Training Level
    Beginner
  • Program Duration2 weeks
  • Days Per Week
    5
  • Time Per Workout60-75 minutes
  • Equipment Required
    Barbell, Cables, Dumbbells, EZ Bar, Machines
  • Target Gender Male & Female
  • Workout PDF Download Workout

Workout Description

Cut Like Cutler Navigation

Need a form check before starting the workouts? Head over to the exercise video pages to learn the technique and tips for each exercise.

Week 1 - Heavy

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.

Exercises notated with both numbers and letters (e.g., 5a. Crunches and 5b. Planks) are to be performed as a superset. For these, complete the reps for exercise "a" immediately followed by the reps for exercise "b" before resting and completing the prescribed number of sets.

Monday: Legs/Calves Sets Reps
1. Leg Extension 4 12
2. Leg Curls 4 12
3. Squats 3 12
4. Leg Press 3 12
5. Seated Calf Raises 4 20
Tuesday: Chest/Abs Sets Reps
1. Bench Press 3 12
2. Incline DB Press 3 12
3. Incline DB Flys 3 10
4. Machine Press 3 10
5a. Rope Crunches 3 15
5b. Sit-Ups 3 15
Thursday: Back/Calves Sets Reps
1. Pull Ups (Machine or Free) 3 12
2. Bent Over Rows 3 12
3. Deadlifts 3 12
4. Single Arm DB Row 3 12
5. Seated Calf Raises 3 15
Friday: Shoulders/Traps Sets Reps
1. Seated Military Press 3 10
2a. DB Side Lateral Raises 3 10
2b. DB Front Raises 3 10
3. Upright Rows 3 10
4. DB Shrugs 3 10
Saturday: Arms/Abs Sets Reps
1. Skull Crushers 3 12
2a. Triceps Pushdown 3 12
2b. DB Kickbacks 3 12
3. Barbell Curls 3 12
4. Incline DB Curl 3 12
5. Hanging Leg Raises 3 12
6. Standing Cable Wood Chop 3 12

Week 2 - Moderate

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.

Monday: Legs/Calves Sets Reps
1. Lying Leg Curls 4 12
2. Walking Lunges 4 20
3. Single Leg Extension 4 12
4. Stiff Leg Deadlifts 3 12
5. Standing Calf Raises 3 12
Tuesday: Chest/Abs Sets Reps
1. Decline DB Press 4 12
2. Cable Cross-Over 4 12
3. Wide Grip Bench Press 4 12
4. Dips (Machine or Free) 4 12
5a. Rope Crunches 4 20
5b. Sit-Ups 4 20
Thursday: Back/Calves Sets Reps
1. Seated Row 4 12
2. Reverse Grip Pulldowns 4 12
3. Straight Arm Pullovers 4 12
4. Rack Pulls 4 12
5. Lat Pull Down 4 12
6. Seated Calf Raises 4 20
Friday: Shoulders/Traps Sets Reps
1. Arnold Press 4 10
2. Reverse Pec Deck 4 12
3. Barbell Front Raises 4 12
4. Standing Military Press 4 12
5. Cable Delt Raises 4 12
6. Barbell Shrugs 4 12
Saturday: Arms/Abs Sets Reps
1. Dips (Free or Machine) 4 10
2. DB Overhead Extension 4 10
3. Preacher Curls 4 10
4. Straight Bar Curl 4 10
5. Reverse Barbell Curl 4 10
6. Rope Crunches 4 10
19 Comments
Varun
Posted on: Sun, 07/11/2021 - 10:52

Can I add cardio after weight training?

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Abigail
Posted on: Mon, 07/12/2021 - 11:13

Hey Varun - yes you can

Michelle M
Posted on: Wed, 06/01/2022 - 13:54

What cardio is recommended with this plan ?

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Roger
Posted on: Sun, 06/05/2022 - 07:35
Patrick
Posted on: Mon, 03/09/2020 - 16:41

Will this have good results hitting certain major muscles only once per week?

Akshith
Posted on: Wed, 02/27/2019 - 03:14

Hi, on moderate days on day 3 back and calves 3rd exercise is shown as straight arm pullovers but when i click it. It shows straight arm lat pulldown i think it is straight arm lat pulldown only not straight arm pullover.thanks.

yahya
Posted on: Sat, 09/29/2018 - 21:34

as a beginner is it safe to go heavy on first days in gym ?

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JoshEngland
Posted on: Mon, 10/01/2018 - 10:18

Hi Yahya,

As a beginner, establishing good form is more important. You can still go heavy, but you should focus more on perfecting your form.

Hope this helps!

Emre Karakaya
Posted on: Thu, 09/20/2018 - 16:59

How about cardio?

Jenna
Posted on: Sat, 01/06/2018 - 11:10

Is this meant for women as well as men?? Been doing it with my husband.... really don't want to bulk up.

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JoshEngland
Posted on: Mon, 01/08/2018 - 09:54

Hi Jenna,

Absolutely! Women can perform this workout program to meet their goals. You'll likely add lean muscle mass performing this workout, however, it is very difficult for women to put on true "bulk size" due to their hormone profile. If putting on a lot of mass is your main concern, I wouldn't stress it.

Hope this helps and best of luck!

Joe
Posted on: Fri, 01/15/2016 - 15:00

I typically do not have a spotter. Is this an issue?

Kandi
Posted on: Wed, 12/02/2015 - 15:53

How does this help with weight lost? Just asking since its under that category too?

Avi
Posted on: Sat, 10/31/2015 - 17:11

How do i know how much weight to lift in each exercise?

Cody
Posted on: Sat, 01/02/2016 - 18:13

Use what you are comfortable using to complete each set and rep

Trey
Posted on: Fri, 09/25/2015 - 15:53

After each set should I increase or decrease weight?

Cody
Posted on: Sat, 01/02/2016 - 18:14

You'll want to increase weight

Anthony little
Posted on: Tue, 09/08/2015 - 12:44

I can't find the shopping list that the video spoke of in the cutlikecutler video

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MikeWines
Posted on: Wed, 09/09/2015 - 09:28