Jay Cutler won the Mr. Olympia title four times (2006, 2007, 2009, 2010) and is one of the most successful bodybuilders in history. He built his physique on high-volume training - 20+ sets per body part, short rest periods, and an intense focus on mind-muscle connection over ego lifting. This program is adapted from his classic training split by Murshid Akram of thefitnessphantom.com, distilling Cutler's approach into a straightforward routine accessible to intermediate lifters.
Cutler's core philosophy: volume drives growth. Each muscle group gets an entire session of dedicated work from multiple angles, creating both mechanical tension and metabolic stress. He kept rest periods deliberately short - about 60 seconds for most exercises - to maintain workout intensity and pump. He also prioritized controlled reps over heavy loads, often choosing lighter weights than expected to maintain strict form and feel the muscle work through every inch of the range of motion.
This "Simple Muscle Group Split" is the most accessible of the Cutler-inspired routines. It trains each major muscle group once per week across 5 sessions, with calves getting extra frequency (twice weekly) - a hallmark of Cutler's approach, since calves are notoriously stubborn and respond well to higher training frequency.
Who It's For
Experience level: Intermediate (6+ months of consistent training). You need enough work capacity to handle 18-39 sets in a single session and familiarity with a wide variety of exercises.
Primary goal: Hypertrophy. The high volume, moderate intensity, and exercise variety from multiple angles are aimed at maximizing muscle growth.
Best suited for: Bulking or maintenance phases. On a cut, consider dropping 1-2 isolation exercises per day to manage recovery.
Pros & Cons
Pros
High exercise variety hits muscles from every angle - multiple press angles on chest day, multiple curl variations on arm day, multiple row variations on back day
Calves trained twice per week (chest day and leg day), which is supported by research for stubborn muscle groups
Short rest periods (60 seconds for most exercises) keep sessions efficient despite the high exercise count
Each muscle group gets a full week of recovery before the next session
Mentally simple scheduling: chest Monday, arms Tuesday, back Wednesday, rest Thursday, shoulders Friday, legs Saturday
Cons
Each major muscle group trained only once per week - research suggests 2x per week may produce moderately more hypertrophy when total volume is equal
Arm day has 11 exercises (6 triceps, 5 biceps), which can be mentally draining
Leg day is extremely demanding: 14 exercises, 41 working sets, and sessions can run nearly 2 hours
Requires extensive gym equipment - leverage machines, cables, barbells, dumbbells, and multiple leg machines
No direct ab or core work is programmed
Upright Row, Barbell on shoulder day can aggravate shoulder impingement in some lifters
Program Structure
Split: Body part - Chest+Calves / Arms / Back / Shoulders+Traps / Legs+Calves
Periodization: Pyramid sets with linear progression on chest/arm days, double progression on back/shoulders/legs
Schedule: Fixed weekly with Thursday and Sunday as rest days
The rest day on Thursday separates back day from shoulder day, preventing rear delt and trap fatigue from back work carrying over into shoulder pressing. Sunday follows the heaviest session (legs) for maximum recovery.
Exercise Selection & Rationale
Chest and Calves opens with Incline Chest Press, Leverage Machine as the lead exercise. Cutler famously preferred the Hammer Strength incline press over flat barbell bench as his primary chest movement, believing it better targets the upper chest while being easier on the shoulders. Bench Press, Dumbbell provides unilateral work and a deeper stretch at the bottom. Incline Chest Fly isolates the upper chest through a stretched position. Chest Dip is a bodyweight compound targeting the lower and sternal fibers. Decline Bench Press, Smith Machine adds a pressing angle for the lower chest. Calves round out the session with Standing Calf Raise for the gastrocnemius and Seated Calf Raise for the soleus.
Triceps and Biceps is the highest-exercise-count day with 11 movements. Triceps start with two cable pushdown variations (Triceps Pushdown with rope and straight bar attachments) as warm-up/pre-exhaust before the heavier compounds. Bench Press Close Grip is the primary triceps mass builder. Triceps Dip, Leverage Machine adds another pressing movement from a different angle. Skullcrusher emphasizes the long head under stretch. Biceps follow with Bicep Curl as the primary mass builder, Incline Curl to stretch the long head, Preacher Curl, Barbell to eliminate momentum, Hammer Curl for brachialis thickness, and Bicep Curl, Cable for constant tension through the full range.
Back leads with two Lat Pulldown variations - underhand grip for lat stretch and bicep involvement, then standard grip for width. Deadlift provides the heaviest posterior chain stimulus. Cutler typically kept deadlift loads moderate relative to his max to focus on back engagement rather than ego lifting. T Bar Row was one of Cutler's favorites, credited with building his back thickness. Bent Over One Arm Row adds unilateral work, Bent Over Row provides bilateral horizontal pulling, and Seated Row finishes with a more upright angle hitting the mid-traps and rhomboids.
Delts and Traps opens with Lateral Raise as a pre-exhaust before pressing - a deliberate choice since the lateral delt head is the hardest to develop and often gets overshadowed by the anterior delts during compound presses. Overhead Press, Dumbbell is the primary pressing movement. Shoulder Press, Leverage Machine provides a second pressing angle with machine stability. Reverse Fly, Leverage Machine targets the rear delts. Shrug isolates the upper traps, and Upright Row, Barbell provides a compound finish hitting both lateral delts and traps.
Quads, Hamstrings, and Calves is the longest session. Light Leg Extension opens as a knee warm-up, then Squat serves as the primary quad compound. Leg Press adds quad volume without spinal loading, Lunge, Dumbbell provides unilateral work, and Hack Squat targets the outer quad sweep. A second round of Leg Extension at higher reps isolates the quads further. Hamstrings get Seated Leg Curl, Lying Leg Curl, and Romanian Deadlift, Barbell - covering both knee flexion and hip extension patterns. Hip Abductor and Hip Adductor round out the thigh work. The session closes with calves for their second weekly hit.
Substitution options: Incline Chest Press, Leverage Machine → Incline Bench Press or Incline Bench Press, Dumbbell. Decline Bench Press, Smith Machine → Chest Dip (leaning forward). Triceps Dip, Leverage Machine → Triceps Dip. Hack Squat → Front Squat. T Bar Row → Pendlay Row or Bent Over Row, Dumbbell. Upright Row, Barbell → Lateral Raise, Cable if you experience shoulder discomfort.
Set & Rep Scheme
Heavy compounds (Squat, Deadlift, Bench Press Close Grip, Romanian Deadlift, Barbell): 3 sets starting at 6-8 reps. These carry the heaviest loads and drive the primary strength stimulus.
Moderate compounds and rows (Incline Chest Press, Leverage Machine, Bench Press, Dumbbell, Overhead Press, Dumbbell, T Bar Row, Bent Over Row): 3 sets starting at 8-10 reps with controlled tempo.
Isolation exercises (Lateral Raise, Incline Chest Fly, Triceps Pushdown, Bicep Curl, Leg Extension): 3 sets starting at 10-15 reps. Lighter loads, strict form, emphasizing the squeeze and mind-muscle connection.
Calves (Standing Calf Raise, Seated Calf Raise): 3 sets starting at 12 reps, building up to 15. Calves respond well to higher rep ranges.
Chest day and arm day exercises use Cutler's signature pyramid rep scheme (12-10-8 or 15-12-10) where you increase weight each set while decreasing reps. Back, shoulders, and legs use fixed rep ranges with double progression.
Progressive Overload
This program uses two progression methods, matching the exercise style:
Pyramid exercises (chest day and arm day - the 12/10/8 and 15/12/10 rep schemes): Feel-based progression, true to Cutler's approach. You pyramid up in weight each set as reps decrease - for example, 100lb x 12, 110lb x 10, 120lb x 8. The app remembers whatever weights you used and carries them forward to next session. When a weight starts feeling manageable, bump it up. There's no automatic increase - you decide when to go heavier, just like Cutler did.
Rep range exercises (back, shoulders, legs, calves, dips): Double progression. Start at the bottom of a rep range and add reps each successful session until you reach the top, then increase weight and reset to the bottom.
Leg compounds (Squat, Leg Press, Hack Squat) and Deadlift: Add 10lb per weight increase
All other rep range exercises: Add 5lb per weight increase
For example, Lateral Raise starts at 3x10 with 15lb. Each session you try to add reps: 3x10 → 3x11 → 3x12. Once you complete 3x12, weight goes up by 5lb to 20lb and reps reset to 3x10.
When you stall on rep range exercises: If you can't add reps for 2-3 sessions, reduce weight by 10-15% and build back up.
How Long to Run It / What Next
Run this program for 8-16 weeks. The double progression and high volume should sustain progress for several months without needing a structured deload, though you can take a lighter week (half volume) every 6-8 weeks if fatigue accumulates.
Signs it's time to move on: Stalling on most exercises despite resets, excessive soreness or joint pain from the high volume, or wanting to shift toward strength or higher-frequency training.
Transition to: Bro Split for a cleaner 5-day split with lower per-session volume and more balanced exercise counts. Arnold Split for a 6-day agonist-antagonist pairing that trains each muscle twice per week. PHUL for an upper/lower power-hypertrophy hybrid with 2x weekly frequency.
Equipment Needed
Barbell and plates - for close grip bench, deadlift, bent over row, squat, Romanian deadlift, upright row, preacher curl, skullcrusher
Leg machines - for leg extension, leg press, hack squat, seated leg curl, lying leg curl, hip abductor, hip adductor, standing calf raise, seated calf raise
Seated Leg Curl / Lying Leg Curl → additional Romanian Deadlift, Barbell sets
Hip Abductor / Hip Adductor → Lunge (side variations)
Rest Times
Cutler kept rest periods short to maintain workout intensity:
Heavy compounds (Squat, Deadlift, Bench Press Close Grip): 2 minutes
Moderate compounds (Incline Chest Press, Leverage Machine, Bench Press, Dumbbell, Overhead Press, Dumbbell, T Bar Row, Bent Over Row, Leg Press, Hack Squat, Romanian Deadlift, Barbell, Chest Dip, Decline Bench Press, Smith Machine): 90 seconds
All isolation exercises: 60 seconds
These rest times are faster than most programs. If you need more rest to maintain performance, add 30 seconds - but try to stay under 3 minutes. The short rest periods are an intentional part of the training stimulus.
How to Pick Starting Weights
If you know your working weights: Use the weights you'd normally handle for the prescribed rep range with 1-2 reps in reserve. Start conservative - the double progression ramps you up quickly.
If you don't know: The program includes sensible defaults for each exercise. Try them for your first session and adjust. If you complete all sets easily with 3+ reps in reserve, increase weight next session.
Common mistake: Going too heavy on isolation exercises. Lateral Raise, Incline Chest Fly, Bicep Curl, and Triceps Pushdown are about controlled movement and mind-muscle connection. Cutler himself often chose lighter weights than expected to maintain perfect form and feel the muscle work through the full range.
Common Modifications
Add abs: Add Hanging Leg Raise or Cable Crunch (3 sets of 12-15) at the end of back day or leg day.
Reduce arm day volume: Drop one triceps exercise (the labeled reverse-grip pushdown) and one biceps exercise (cable curl) to shorten arm day from 11 exercises to 9.
Split leg day: If the full leg day is too long, move hamstring exercises to a separate day and train them with back. This turns the program into a 6-day split.
Swap lateral raise placement: If you prefer pressing first on shoulder day, move Lateral Raise after Overhead Press, Dumbbell. Cutler used lateral raises as a pre-exhaust, but pressing first lets you handle heavier loads.
Replace upright row: If Upright Row, Barbell causes shoulder discomfort, swap it for Lateral Raise, Cable or additional Shrug sets.
Add a third calf session: Add Standing Calf Raise (3x12-15) at the end of back day for extra calf volume.
Replace decline bench: If you don't have a Smith machine or decline bench, substitute Decline Bench Press, Smith Machine with Cable Crossover or additional Chest Dip sets.
Frequently Asked Questions
Is Jay Cutler's Simple Muscle Group Split good for beginners?
No. This program has 6-13 exercises per session and requires familiarity with a wide variety of movements including machine presses, cable work, and multiple barbell/dumbbell exercises. Beginners should start with a 3-day program like GZCLP or a basic full-body routine that builds technique and work capacity before attempting a high-volume body part split.
How many days per week is Jay Cutler's split?
It's a 5-day program: Chest and Calves on Monday, Triceps and Biceps on Tuesday, Back on Wednesday, Delts and Traps on Friday, and Quads/Hamstrings/Calves on Saturday. Thursday and Sunday are rest days.
Why does this program train calves twice per week?
Calves are notoriously stubborn muscles that recover quickly. Cutler trained them on both chest day and leg day to increase weekly training frequency and total volume. Research supports higher frequency for slow-responding muscle groups - once per week is often insufficient for calf growth.
How long should each session take?
Sessions vary significantly by day. Shoulder day is the shortest at about 45 minutes. Chest day and back day run about 55-60 minutes. Arm day takes around 80 minutes due to 11 exercises. Leg day is the longest at nearly 2 hours with 14 exercises and 41 working sets - this is by design, reflecting Cutler's approach to legs as his most demanding training day.
Can I run Jay Cutler's split on a cut?
Yes, but reduce volume. Drop 1-2 isolation exercises per day and consider reducing sets from 3 to 2 on accessories. Prioritize maintaining weight on compound lifts - Squat, Deadlift, Close Grip Bench Press, and Overhead Press - over isolation volume.
Why does shoulder day start with Lateral Raise instead of a press?
This is a pre-exhaust technique. By fatiguing the lateral delts with isolation work first, the subsequent pressing movements recruit them more effectively. Cutler used this approach because the lateral delt head is the hardest to develop and often gets overshadowed by the anterior delts during pressing.
Is 11 exercises for arm day too much?
For an intermediate lifter with solid work capacity, 11 exercises with 3 sets each is manageable - arm exercises use lighter loads and 60-second rest periods. If it feels excessive, drop one triceps and one biceps exercise. The key is that each exercise targets the muscle from a slightly different angle or stretch position, which is central to Cutler's training philosophy.
What's the difference between this and a standard Bro Split?
This program is higher volume than a typical Bro Split - more exercises per session, more emphasis on hitting muscles from multiple angles (e.g., two lat pulldown variations on back day, three pushdown variations on arm day), and calves trained twice weekly. It also includes hip abductor/adductor work on leg day, reflecting Cutler's philosophy of training every muscle from as many angles as possible.
~90+ min per workout
5x/week, 6-14 exercises per day
Leverage Machine, Dumbbell, Smith Machine, Barbell, Cable, EZ Bar
Total Sets: 134
Strength Sets: 3, 2%
Hypertrophy Sets: 131, 98%
Upper Sets:84 (84h), 4d
Lower Sets:50 (3s, 47h), 3d
Core Sets:0
Push Sets:42 (42h), 3d
Pull Sets:45 (3s, 42h), 3d
Legs Sets:47 (47h), 2d
Shoulders:35↓ (35h), 4d
Triceps:27↓ (27h), 3d
Back:33↓ (33h), 5d
Abs:0↑
Glutes:18↓ (3s, 15h), 2d
Hamstrings:20↓ (2s, 18h), 2d
Quadriceps:25↓ (2s, 23h), 2d
Chest:30↓ (30h), 4d
Biceps:26↓ (26h), 4d
Calves:23↓ (2s, 21h), 3d
Forearms:20↓ (20h), 3d
Chest and Calves
Incline Chest Press
Leverage Machine
12 × 100lb
10 × 100lb
8 × 100lb
Pyramid up in weight each set. Increase when it feels manageable.
Bench Press
Dumbbell
12 × 40lb
10 × 40lb
8 × 40lb
Pyramid up in weight each set. Increase when it feels manageable.
Incline Chest Fly
Dumbbell
12 × 20lb
10 × 20lb
8 × 20lb
Pyramid up in weight each set. Increase when it feels manageable.
Chest Dip
Bodyweight
3 × 10 × 0lb
Decline Bench Press
Smith Machine
3 × 10 × 115lb
Standing Calf Raise
Dumbbell
3 × 12 × 90lb
Seated Calf Raise
Barbell
3 × 12 × 70lb
Triceps and Biceps
Triceps Pushdown
Cable
15 × 40lb
12 × 40lb
10 × 40lb
Pyramid up in weight each set. Increase when it feels manageable.
Triceps Pushdown
Cable
15 × 40lb
12 × 40lb
10 × 40lb
Straight bar attachment. Pyramid up in weight each set.
Bench Press Close Grip
Barbell
12 × 115lb
10 × 115lb
8 × 115lb
Pyramid up in weight each set. Increase when it feels manageable.
Triceps Dip
Leverage Machine
12 × 70lb
10 × 70lb
8 × 70lb
Pyramid up in weight each set. Increase when it feels manageable.
Skullcrusher
EZ Bar
12 × 40lb
10 × 40lb
8 × 40lb
Pyramid up in weight each set. Increase when it feels manageable.
Triceps Pushdown
Cable
12 × 20lb
10 × 20lb
8 × 20lb
Single arm, reverse grip. Pyramid up in weight each set.
Bicep Curl
Dumbbell
15 × 20lb
12 × 20lb
10 × 20lb
Pyramid up in weight each set. Increase when it feels manageable.
Incline Curl
Dumbbell
15 × 15lb
12 × 15lb
10 × 15lb
Pyramid up in weight each set. Increase when it feels manageable.
Preacher Curl
Barbell
15 × 55lb
12 × 55lb
10 × 55lb
Pyramid up in weight each set. Increase when it feels manageable.
Hammer Curl
Dumbbell
12 × 25lb
10 × 25lb
8 × 25lb
Pyramid up in weight each set. Increase when it feels manageable.
Lying Bicep Curl
Cable
12 × 30lb
10 × 30lb
8 × 30lb
Pyramid up in weight each set. Increase when it feels manageable.
Back
Lat Pulldown
Cable
3 × 8 × 100lb
Underhand grip
Lat Pulldown
Cable
3 × 10 × 100lb
Deadlift
Barbell
3 × 6 × 225lb
T Bar Row
Leverage Machine
3 × 8 × 90lb
Bent Over One Arm Row
Dumbbell
3 × 10 × 30lb
Bent Over Row
Barbell
3 × 10 × 95lb
Seated Row
Cable
3 × 10 × 100lb
Delts and Traps
Lateral Raise
Dumbbell
3 × 10 × 15lb
Overhead Press
Dumbbell
3 × 8 × 30lb
Shoulder Press
Leverage Machine
3 × 10 × 70lb
Reverse Fly
Leverage Machine
3 × 10 × 40lb
Shrug
Dumbbell
3 × 10 × 40lb
Upright Row
Barbell
3 × 10 × 65lb
Quads, Hamstrings, and Calves
Leg Extension
Leverage Machine
2 × 12-15 × 40lb
Light activation sets
Squat
Barbell
3 × 8 × 185lb
Leg Press
Leverage Machine
3 × 10 × 200lb
Lunge
Dumbbell
3 × 10 × 25lb
Hack Squat
Barbell
3 × 10 × 140lb
Leg Extension
Leverage Machine
3 × 12 × 80lb
Seated Leg Curl
Leverage Machine
3 × 10 × 60lb
Lying Leg Curl
Leverage Machine
3 × 10 × 60lb
Romanian Deadlift
Barbell
3 × 8 × 135lb
Single Leg Deadlift
Dumbbell
3 × 10 × 30lb
Hip Abductor
Leverage Machine
3 × 10 × 80lb
Hip Adductor
Leverage Machine
3 × 10 × 80lb
Standing Calf Raise
Dumbbell
3 × 12 × 90lb
Seated Calf Raise
Barbell
3 × 12 × 70lb
# Week 1
## Chest and Calves
// Pyramid up in weight each set. Increase when it feels manageable.
pyramid /used: none/1x12, 1x10, 1x8/progress: custom() {~
for (var.i in reps) { weights[var.i] = completedWeights[var.i] }
~}
// ...pyramid
Incline Chest Press, Leverage Machine / ...pyramid /100lb/60s// ...pyramid
Bench Press, Dumbbell / ...pyramid /40lb/60s// ...pyramid
Incline Chest Fly / ...pyramid /20lb/60s
Chest Dip /3x10/0lb/90s/progress: dp(5lb, 10, 12)
Decline Bench Press, Smith Machine /3x10/115lb/90s/progress: dp(5lb, 10, 12)
Standing Calf Raise /3x12/90lb/60s/progress: dp(5lb, 12, 15)
Seated Calf Raise /3x12/70lb/60s/progress: dp(5lb, 12, 15)
## Triceps and Biceps
// Pyramid up in weight each set. Increase when it feels manageable.
pyramid2 /used: none/1x15, 1x12, 1x10/progress: custom() { ...pyramid }
// ...pyramid2
Triceps Pushdown / ...pyramid2 /40lb/60s// Straight bar attachment. Pyramid up in weight each set.
bar: Triceps Pushdown / ...pyramid2 /40lb/60s// ...pyramid
Bench Press Close Grip / ...pyramid /115lb/120s// ...pyramid
Triceps Dip, Leverage Machine / ...pyramid /70lb/60s// ...pyramid
Skullcrusher / ...pyramid /40lb/60s// Single arm, reverse grip. Pyramid up in weight each set.
reverse: Triceps Pushdown / ...pyramid /20lb/60s// ...pyramid2
Bicep Curl / ...pyramid2 /20lb/60s// ...pyramid2
Incline Curl / ...pyramid2 /15lb/60s// ...pyramid2
Preacher Curl, Barbell / ...pyramid2 /55lb/60s// ...pyramid
Hammer Curl / ...pyramid /25lb/60s// ...pyramid
Lying Bicep Curl, Cable / ...pyramid /30lb/60s## Back
// Underhand grip
underhand: Lat Pulldown /3x8/100lb/90s/progress: dp(5lb, 8, 10)
Lat Pulldown /3x10/100lb/90s/progress: dp(5lb, 10, 12)
Deadlift /3x6/225lb/120s/progress: dp(10lb, 6, 8)
T Bar Row /3x8/90lb/90s/progress: dp(5lb, 8, 10)
Bent Over One Arm Row /3x10/30lb/60s/progress: dp(5lb, 10, 12)
Bent Over Row /3x10/95lb/90s/progress: dp(5lb, 10, 12)
Seated Row /3x10/100lb/60s/progress: dp(5lb, 10, 12)
## Delts and Traps
Lateral Raise /3x10/15lb/60s/progress: dp(5lb, 10, 12)
Overhead Press, Dumbbell /3x8/30lb/90s/progress: dp(5lb, 8, 10)
Shoulder Press, Leverage Machine /3x10/70lb/60s/progress: dp(5lb, 10, 12)
Reverse Fly, Leverage Machine /3x10/40lb/60s/progress: dp(5lb, 10, 12)
Shrug /3x10/40lb/60s/progress: dp(5lb, 10, 12)
Upright Row, Barbell /3x10/65lb/60s/progress: dp(5lb, 10, 12)
## Quads, Hamstrings, and Calves
// Light activation sets
activation: Leg Extension /2x12-15/40lb/60s/warmup: none
Squat /3x8/185lb/120s/progress: dp(10lb, 8, 10)
Leg Press /3x10/200lb/90s/progress: dp(10lb, 10, 12)
Lunge, Dumbbell /3x10/25lb/60s/progress: dp(5lb, 10, 12)
Hack Squat /3x10/140lb/90s/progress: dp(10lb, 10, 12)
Leg Extension /3x12/80lb/60s/progress: dp(5lb, 12, 15)
Seated Leg Curl /3x10/60lb/60s/progress: dp(5lb, 10, 12)
Lying Leg Curl /3x10/60lb/60s/progress: dp(5lb, 10, 12)
Romanian Deadlift, Barbell /3x8/135lb/90s/progress: dp(5lb, 8, 10)
Single Leg Deadlift /3x10/30lb/60s/progress: dp(5lb, 10, 12)
Hip Abductor /3x10/80lb/60s/progress: dp(5lb, 10, 12)
Hip Adductor /3x10/80lb/60s/progress: dp(5lb, 10, 12)
Standing Calf Raise /3x12/90lb/60s
Seated Calf Raise /3x12/70lb/60s
Enter reps and weight for each set, then tap the checkmark to complete it. Finish the workout day and see how the program adjusts weights, reps, and sets for next time.
Chest and Calves
Incline Chest Press, Leverage Machine
Equipment: Leverage Machine
Pyramid up in weight each set. Increase when it feels manageable.
Set
Reps
lb
W
Warmup
5 × 30lb
5
×
30
W
Warmup
5 × 50lb
5
×
50
W
Warmup
5 × 80lb
5
×
80
1
12 × 100lb60s
12
×
100
2
10 × 100lb60s
10
×
100
3
8 × 100lb60s
8
×
100
Triceps and Biceps
Triceps Pushdown, Cable
Equipment: Cable
Pyramid up in weight each set. Increase when it feels manageable.
Set
Reps
lb
W
Warmup
5 × 20lb
5
×
20
W
Warmup
5 × 30lb
5
×
30
1
15 × 40lb60s
15
×
40
2
12 × 40lb60s
12
×
40
3
10 × 40lb60s
10
×
40
Back
Lat Pulldown, Cable
Equipment: Cable
Underhand grip
Set
Reps
lb
W
Warmup
5 × 30lb
5
×
30
W
Warmup
5 × 50lb
5
×
50
W
Warmup
5 × 80lb
5
×
80
1
8 × 100lb90s
8
×
100
2
8 × 100lb90s
8
×
100
3
8 × 100lb90s
8
×
100
Delts and Traps
Lateral Raise, Dumbbell
Equipment: Dumbbell
Set
Reps
lb
W
Warmup
5 × 10lb
5
×
10
1
10 × 15lb60s
10
×
15
2
10 × 15lb60s
10
×
15
3
10 × 15lb60s
10
×
15
Quads, Hamstrings, and Calves
Leg Extension, Leverage Machine
Equipment: Leverage Machine
Light activation sets
Set
Reps
lb
1
12-15 × 40lb60s
12-15
×
40
2
12-15 × 40lb60s
12-15
×
40
You can use this program on Liftosaur - a weightlifting tracker app!
Log your workouts there, and have a history of all your workouts on your phone
It will automatically update weights, reps and sets for you from workout to workout - according to the program logic
And you can customize the programs in any way, change exercises, the exercise logic, sets/reps/weights, etc.
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Designed for intermediate lifters who want maximum hypertrophy with a classic body part split.","nextDay":1,"weeks":[],"isMultiweek":false,"days":[{"id":"fxyrvybd","name":"Day 1","exercises":[]}],"exercises":[],"tags":[],"deletedDays":[],"deletedWeeks":[],"deletedExercises":[],"clonedAt":1774657985410,"planner":{"vtype":"planner","name":"Jay Cutler's Simple Muscle Group Split","weeks":[{"name":"Week 1","days":[{"name":"Chest and Calves","exerciseText":"// Pyramid up in weight each set. Increase when it feels manageable.\npyramid / used: none / 1x12, 1x10, 1x8 / progress: custom() {~\n for (var.i in reps) { weights[var.i] = completedWeights[var.i] }\n~}\n\n// ...pyramid\nIncline Chest Press, Leverage Machine / ...pyramid / 100lb / 60s\n// ...pyramid\nBench Press, Dumbbell / ...pyramid / 40lb / 60s\n// ...pyramid\nIncline Chest Fly / ...pyramid / 20lb / 60s\nChest Dip / 3x10 / 0lb / 90s / progress: dp(5lb, 10, 12)\nDecline Bench Press, Smith Machine / 3x10 / 115lb / 90s / progress: dp(5lb, 10, 12)\nStanding Calf Raise / 3x12 / 90lb / 60s / progress: dp(5lb, 12, 15)\nSeated Calf Raise / 3x12 / 70lb / 60s / progress: dp(5lb, 12, 15)"},{"name":"Triceps and Biceps","exerciseText":"// Pyramid up in weight each set. Increase when it feels manageable.\npyramid2 / used: none / 1x15, 1x12, 1x10 / progress: custom() { ...pyramid }\n\n// ...pyramid2\nTriceps Pushdown / ...pyramid2 / 40lb / 60s\n// Straight bar attachment. Pyramid up in weight each set.\nbar: Triceps Pushdown / ...pyramid2 / 40lb / 60s\n// ...pyramid\nBench Press Close Grip / ...pyramid / 115lb / 120s\n// ...pyramid\nTriceps Dip, Leverage Machine / ...pyramid / 70lb / 60s\n// ...pyramid\nSkullcrusher / ...pyramid / 40lb / 60s\n// Single arm, reverse grip. Pyramid up in weight each set.\nreverse: Triceps Pushdown / ...pyramid / 20lb / 60s\n// ...pyramid2\nBicep Curl / ...pyramid2 / 20lb / 60s\n// ...pyramid2\nIncline Curl / ...pyramid2 / 15lb / 60s\n// ...pyramid2\nPreacher Curl, Barbell / ...pyramid2 / 55lb / 60s\n// ...pyramid\nHammer Curl / ...pyramid / 25lb / 60s\n// ...pyramid\nLying Bicep Curl, Cable / ...pyramid / 30lb / 60s"},{"name":"Back","exerciseText":"// Underhand grip\nunderhand: Lat Pulldown / 3x8 / 100lb / 90s / progress: dp(5lb, 8, 10)\nLat Pulldown / 3x10 / 100lb / 90s / progress: dp(5lb, 10, 12)\nDeadlift / 3x6 / 225lb / 120s / progress: dp(10lb, 6, 8)\nT Bar Row / 3x8 / 90lb / 90s / progress: dp(5lb, 8, 10)\nBent Over One Arm Row / 3x10 / 30lb / 60s / progress: dp(5lb, 10, 12)\nBent Over Row / 3x10 / 95lb / 90s / progress: dp(5lb, 10, 12)\nSeated Row / 3x10 / 100lb / 60s / progress: dp(5lb, 10, 12)"},{"name":"Delts and Traps","exerciseText":"Lateral Raise / 3x10 / 15lb / 60s / progress: dp(5lb, 10, 12)\nOverhead Press, Dumbbell / 3x8 / 30lb / 90s / progress: dp(5lb, 8, 10)\nShoulder Press, Leverage Machine / 3x10 / 70lb / 60s / progress: dp(5lb, 10, 12)\nReverse Fly, Leverage Machine / 3x10 / 40lb / 60s / progress: dp(5lb, 10, 12)\nShrug / 3x10 / 40lb / 60s / progress: dp(5lb, 10, 12)\nUpright Row, Barbell / 3x10 / 65lb / 60s / progress: dp(5lb, 10, 12)"},{"name":"Quads, Hamstrings, and Calves","exerciseText":"// Light activation sets\nactivation: Leg Extension / 2x12-15 / 40lb / 60s / warmup: none\nSquat / 3x8 / 185lb / 120s / progress: dp(10lb, 8, 10)\nLeg Press / 3x10 / 200lb / 90s / progress: dp(10lb, 10, 12)\nLunge, Dumbbell / 3x10 / 25lb / 60s / progress: dp(5lb, 10, 12)\nHack Squat / 3x10 / 140lb / 90s / progress: dp(10lb, 10, 12)\nLeg Extension / 3x12 / 80lb / 60s / progress: dp(5lb, 12, 15)\nSeated Leg Curl / 3x10 / 60lb / 60s / progress: dp(5lb, 10, 12)\nLying Leg Curl / 3x10 / 60lb / 60s / progress: dp(5lb, 10, 12)\nRomanian Deadlift, Barbell / 3x8 / 135lb / 90s / progress: dp(5lb, 8, 10)\nSingle Leg Deadlift / 3x10 / 30lb / 60s / progress: dp(5lb, 10, 12)\nHip Abductor / 3x10 / 80lb / 60s / progress: dp(5lb, 10, 12)\nHip Adductor / 3x10 / 80lb / 60s / progress: dp(5lb, 10, 12)\nStanding Calf Raise / 3x12 / 90lb / 60s\nSeated Calf Raise / 3x12 / 70lb / 60s"}]}]}},"fullDescription":"## Origin & Philosophy\n\nJay Cutler won the Mr. Olympia title four times (2006, 2007, 2009, 2010) and is one of the most successful bodybuilders in history. He built his physique on high-volume training - 20+ sets per body part, short rest periods, and an intense focus on mind-muscle connection over ego lifting. This program is adapted from his classic training split by Murshid Akram of [thefitnessphantom.com](https://thefitnessphantom.com/12-week-jay-cutler-training-program-with-pdf), distilling Cutler's approach into a straightforward routine accessible to intermediate lifters.\n\nCutler's core philosophy: volume drives growth. Each muscle group gets an entire session of dedicated work from multiple angles, creating both mechanical tension and metabolic stress. He kept rest periods deliberately short - about 60 seconds for most exercises - to maintain workout intensity and pump. He also prioritized controlled reps over heavy loads, often choosing lighter weights than expected to maintain strict form and feel the muscle work through every inch of the range of motion.\n\nThis \"Simple Muscle Group Split\" is the most accessible of the Cutler-inspired routines. It trains each major muscle group once per week across 5 sessions, with calves getting extra frequency (twice weekly) - a hallmark of Cutler's approach, since calves are notoriously stubborn and respond well to higher training frequency.\n\n## Who It's For\n\n- **Experience level**: Intermediate (6+ months of consistent training). You need enough work capacity to handle 18-39 sets in a single session and familiarity with a wide variety of exercises.\n- **Primary goal**: Hypertrophy. The high volume, moderate intensity, and exercise variety from multiple angles are aimed at maximizing muscle growth.\n- **Best suited for**: Bulking or maintenance phases. On a cut, consider dropping 1-2 isolation exercises per day to manage recovery.\n\n## Pros & Cons\n\n**Pros**\n\n- High exercise variety hits muscles from every angle - multiple press angles on chest day, multiple curl variations on arm day, multiple row variations on back day\n- Calves trained twice per week (chest day and leg day), which is supported by research for stubborn muscle groups\n- Short rest periods (60 seconds for most exercises) keep sessions efficient despite the high exercise count\n- Each muscle group gets a full week of recovery before the next session\n- Mentally simple scheduling: chest Monday, arms Tuesday, back Wednesday, rest Thursday, shoulders Friday, legs Saturday\n\n**Cons**\n\n- Each major muscle group trained only once per week - [research suggests](https://pubmed.ncbi.nlm.nih.gov/27102172/) 2x per week may produce moderately more hypertrophy when total volume is equal\n- Arm day has 11 exercises (6 triceps, 5 biceps), which can be mentally draining\n- Leg day is extremely demanding: 14 exercises, 41 working sets, and sessions can run nearly 2 hours\n- Requires extensive gym equipment - leverage machines, cables, barbells, dumbbells, and multiple leg machines\n- No direct ab or core work is programmed\n- [{Upright Row, Barbell}] on shoulder day can aggravate shoulder impingement in some lifters\n\n## Program Structure\n\n- **Split**: Body part - Chest+Calves / Arms / Back / Shoulders+Traps / Legs+Calves\n- **Periodization**: Pyramid sets with linear progression on chest/arm days, double progression on back/shoulders/legs\n- **Schedule**: Fixed weekly with Thursday and Sunday as rest days\n- **Typical week**: Mon (Chest+Calves) → Tue (Triceps+Biceps) → Wed (Back) → Thu (Rest) → Fri (Delts+Traps) → Sat (Legs+Calves) → Sun (Rest)\n\nThe rest day on Thursday separates back day from shoulder day, preventing rear delt and trap fatigue from back work carrying over into shoulder pressing. Sunday follows the heaviest session (legs) for maximum recovery.\n\n## Exercise Selection & Rationale\n\n**Chest and Calves** opens with [{Incline Chest Press, Leverage Machine}] as the lead exercise. Cutler famously preferred the Hammer Strength incline press over flat barbell bench as his primary chest movement, believing it better targets the upper chest while being easier on the shoulders. [{Bench Press, Dumbbell}] provides unilateral work and a deeper stretch at the bottom. [{Incline Chest Fly}] isolates the upper chest through a stretched position. [{Chest Dip}] is a bodyweight compound targeting the lower and sternal fibers. [{Decline Bench Press, Smith Machine}] adds a pressing angle for the lower chest. Calves round out the session with [{Standing Calf Raise}] for the gastrocnemius and [{Seated Calf Raise}] for the soleus.\n\n**Triceps and Biceps** is the highest-exercise-count day with 11 movements. Triceps start with two cable pushdown variations ([{Triceps Pushdown}] with rope and straight bar attachments) as warm-up/pre-exhaust before the heavier compounds. [{Bench Press Close Grip}] is the primary triceps mass builder. [{Triceps Dip, Leverage Machine}] adds another pressing movement from a different angle. [{Skullcrusher}] emphasizes the long head under stretch. Biceps follow with [{Bicep Curl}] as the primary mass builder, [{Incline Curl}] to stretch the long head, [{Preacher Curl, Barbell}] to eliminate momentum, [{Hammer Curl}] for brachialis thickness, and [{Bicep Curl, Cable}] for constant tension through the full range.\n\n**Back** leads with two [{Lat Pulldown}] variations - underhand grip for lat stretch and bicep involvement, then standard grip for width. [{Deadlift}] provides the heaviest posterior chain stimulus. Cutler typically kept deadlift loads moderate relative to his max to focus on back engagement rather than ego lifting. [{T Bar Row}] was one of Cutler's favorites, credited with building his back thickness. [{Bent Over One Arm Row}] adds unilateral work, [{Bent Over Row}] provides bilateral horizontal pulling, and [{Seated Row}] finishes with a more upright angle hitting the mid-traps and rhomboids.\n\n**Delts and Traps** opens with [{Lateral Raise}] as a pre-exhaust before pressing - a deliberate choice since the lateral delt head is the hardest to develop and often gets overshadowed by the anterior delts during compound presses. [{Overhead Press, Dumbbell}] is the primary pressing movement. [{Shoulder Press, Leverage Machine}] provides a second pressing angle with machine stability. [{Reverse Fly, Leverage Machine}] targets the rear delts. [{Shrug}] isolates the upper traps, and [{Upright Row, Barbell}] provides a compound finish hitting both lateral delts and traps.\n\n**Quads, Hamstrings, and Calves** is the longest session. Light [{Leg Extension}] opens as a knee warm-up, then [{Squat}] serves as the primary quad compound. [{Leg Press}] adds quad volume without spinal loading, [{Lunge, Dumbbell}] provides unilateral work, and [{Hack Squat}] targets the outer quad sweep. A second round of [{Leg Extension}] at higher reps isolates the quads further. Hamstrings get [{Seated Leg Curl}], [{Lying Leg Curl}], and [{Romanian Deadlift, Barbell}] - covering both knee flexion and hip extension patterns. [{Hip Abductor}] and [{Hip Adductor}] round out the thigh work. The session closes with calves for their second weekly hit.\n\n**Substitution options**: [{Incline Chest Press, Leverage Machine}] → [{Incline Bench Press}] or [{Incline Bench Press, Dumbbell}]. [{Decline Bench Press, Smith Machine}] → [{Chest Dip}] (leaning forward). [{Triceps Dip, Leverage Machine}] → [{Triceps Dip}]. [{Hack Squat}] → [{Front Squat}]. [{T Bar Row}] → [{Pendlay Row}] or [{Bent Over Row, Dumbbell}]. [{Upright Row, Barbell}] → [{Lateral Raise, Cable}] if you experience shoulder discomfort.\n\n## Set & Rep Scheme\n\n- **Heavy compounds** ([{Squat}], [{Deadlift}], [{Bench Press Close Grip}], [{Romanian Deadlift, Barbell}]): 3 sets starting at 6-8 reps. These carry the heaviest loads and drive the primary strength stimulus.\n- **Moderate compounds and rows** ([{Incline Chest Press, Leverage Machine}], [{Bench Press, Dumbbell}], [{Overhead Press, Dumbbell}], [{T Bar Row}], [{Bent Over Row}]): 3 sets starting at 8-10 reps with controlled tempo.\n- **Isolation exercises** ([{Lateral Raise}], [{Incline Chest Fly}], [{Triceps Pushdown}], [{Bicep Curl}], [{Leg Extension}]): 3 sets starting at 10-15 reps. Lighter loads, strict form, emphasizing the squeeze and mind-muscle connection.\n- **Calves** ([{Standing Calf Raise}], [{Seated Calf Raise}]): 3 sets starting at 12 reps, building up to 15. Calves respond well to higher rep ranges.\n\nChest day and arm day exercises use Cutler's signature **pyramid rep scheme** (12-10-8 or 15-12-10) where you increase weight each set while decreasing reps. Back, shoulders, and legs use fixed rep ranges with double progression.\n\n## Progressive Overload\n\nThis program uses two progression methods, matching the exercise style:\n\n**Pyramid exercises** (chest day and arm day - the 12/10/8 and 15/12/10 rep schemes): **Feel-based progression**, true to Cutler's approach. You pyramid up in weight each set as reps decrease - for example, 100lb x 12, 110lb x 10, 120lb x 8. The app remembers whatever weights you used and carries them forward to next session. When a weight starts feeling manageable, bump it up. There's no automatic increase - you decide when to go heavier, just like Cutler did.\n\n**Rep range exercises** (back, shoulders, legs, calves, dips): **Double progression**. Start at the bottom of a rep range and add reps each successful session until you reach the top, then increase weight and reset to the bottom.\n\n- **Leg compounds** ([{Squat}], [{Leg Press}], [{Hack Squat}]) and [{Deadlift}]: Add **10lb** per weight increase\n- **All other rep range exercises**: Add **5lb** per weight increase\n\nFor example, [{Lateral Raise}] starts at 3x10 with 15lb. Each session you try to add reps: 3x10 → 3x11 → 3x12. Once you complete 3x12, weight goes up by 5lb to 20lb and reps reset to 3x10.\n\n**When you stall on rep range exercises**: If you can't add reps for 2-3 sessions, reduce weight by 10-15% and build back up.\n\n## How Long to Run It / What Next\n\nRun this program for **8-16 weeks**. The double progression and high volume should sustain progress for several months without needing a structured deload, though you can take a lighter week (half volume) every 6-8 weeks if fatigue accumulates.\n\n**Signs it's time to move on**: Stalling on most exercises despite resets, excessive soreness or joint pain from the high volume, or wanting to shift toward strength or higher-frequency training.\n\n**Transition to**: [Bro Split](/programs/bro-split) for a cleaner 5-day split with lower per-session volume and more balanced exercise counts. [Arnold Split](/programs/arnold-split) for a 6-day agonist-antagonist pairing that trains each muscle twice per week. [PHUL](/programs/phul) for an upper/lower power-hypertrophy hybrid with 2x weekly frequency.\n\n## Equipment Needed\n\n- **Barbell and plates** - for close grip bench, deadlift, bent over row, squat, Romanian deadlift, upright row, preacher curl, skullcrusher\n- **Dumbbells** - for bench press, incline fly, lateral raise, overhead press, shrug, curls, hammer curl, lunges\n- **Cable machine** - for triceps pushdown, triceps extension, bicep curl\n- **Leverage machines** - for incline chest press, triceps dip, shoulder press, reverse fly\n- **Smith machine** - for decline bench press\n- **Leg machines** - for leg extension, leg press, hack squat, seated leg curl, lying leg curl, hip abductor, hip adductor, standing calf raise, seated calf raise\n- **T-bar row station** or landmine attachment\n\n**Home gym substitutions**:\n- [{Incline Chest Press, Leverage Machine}] → [{Incline Bench Press}] or [{Incline Bench Press, Dumbbell}]\n- [{Decline Bench Press, Smith Machine}] → [{Chest Dip}] (lean forward for lower chest emphasis)\n- [{Triceps Dip, Leverage Machine}] → [{Triceps Dip}] (bodyweight)\n- [{Shoulder Press, Leverage Machine}] → [{Overhead Press}] (barbell)\n- [{Reverse Fly, Leverage Machine}] → [{Reverse Fly}] (dumbbells)\n- [{Lat Pulldown}] → [{Pull Up}] or [{Chin Up}]\n- [{Seated Row}] → [{Bent Over Row, Dumbbell}]\n- [{Leg Press}] → [{Bulgarian Split Squat}] or [{Front Squat}]\n- [{Hack Squat}] → [{Front Squat}] or additional [{Squat}] sets\n- [{Leg Extension}] → [{Lunge, Bodyweight}]\n- [{Seated Leg Curl}] / [{Lying Leg Curl}] → additional [{Romanian Deadlift, Barbell}] sets\n- [{Hip Abductor}] / [{Hip Adductor}] → [{Lunge}] (side variations)\n\n## Rest Times\n\nCutler kept rest periods short to maintain workout intensity:\n\n- **Heavy compounds** ([{Squat}], [{Deadlift}], [{Bench Press Close Grip}]): **2 minutes**\n- **Moderate compounds** ([{Incline Chest Press, Leverage Machine}], [{Bench Press, Dumbbell}], [{Overhead Press, Dumbbell}], [{T Bar Row}], [{Bent Over Row}], [{Leg Press}], [{Hack Squat}], [{Romanian Deadlift, Barbell}], [{Chest Dip}], [{Decline Bench Press, Smith Machine}]): **90 seconds**\n- **All isolation exercises**: **60 seconds**\n\nThese rest times are faster than most programs. If you need more rest to maintain performance, add 30 seconds - but try to stay under 3 minutes. The short rest periods are an intentional part of the training stimulus.\n\n## How to Pick Starting Weights\n\n**If you know your working weights**: Use the weights you'd normally handle for the prescribed rep range with 1-2 reps in reserve. Start conservative - the double progression ramps you up quickly.\n\n**If you don't know**: The program includes sensible defaults for each exercise. Try them for your first session and adjust. If you complete all sets easily with 3+ reps in reserve, increase weight next session.\n\n**Common mistake**: Going too heavy on isolation exercises. [{Lateral Raise}], [{Incline Chest Fly}], [{Bicep Curl}], and [{Triceps Pushdown}] are about controlled movement and mind-muscle connection. Cutler himself often chose lighter weights than expected to maintain perfect form and feel the muscle work through the full range.\n\n## Common Modifications\n\n- **Add abs**: Add [{Hanging Leg Raise}] or [{Cable Crunch}] (3 sets of 12-15) at the end of back day or leg day.\n- **Reduce arm day volume**: Drop one triceps exercise (the labeled reverse-grip pushdown) and one biceps exercise (cable curl) to shorten arm day from 11 exercises to 9.\n- **Split leg day**: If the full leg day is too long, move hamstring exercises to a separate day and train them with back. This turns the program into a 6-day split.\n- **Swap lateral raise placement**: If you prefer pressing first on shoulder day, move [{Lateral Raise}] after [{Overhead Press, Dumbbell}]. Cutler used lateral raises as a pre-exhaust, but pressing first lets you handle heavier loads.\n- **Replace upright row**: If [{Upright Row, Barbell}] causes shoulder discomfort, swap it for [{Lateral Raise, Cable}] or additional [{Shrug}] sets.\n- **Add a third calf session**: Add [{Standing Calf Raise}] (3x12-15) at the end of back day for extra calf volume.\n- **Replace decline bench**: If you don't have a Smith machine or decline bench, substitute [{Decline Bench Press, Smith Machine}] with [{Cable Crossover}] or additional [{Chest Dip}] sets.","faq":"### Is Jay Cutler's Simple Muscle Group Split good for beginners?\n\nNo. This program has 6-13 exercises per session and requires familiarity with a wide variety of movements including machine presses, cable work, and multiple barbell/dumbbell exercises. Beginners should start with a 3-day program like GZCLP or a basic full-body routine that builds technique and work capacity before attempting a high-volume body part split.\n\n### How many days per week is Jay Cutler's split?\n\nIt's a 5-day program: Chest and Calves on Monday, Triceps and Biceps on Tuesday, Back on Wednesday, Delts and Traps on Friday, and Quads/Hamstrings/Calves on Saturday. Thursday and Sunday are rest days.\n\n### Why does this program train calves twice per week?\n\nCalves are notoriously stubborn muscles that recover quickly. Cutler trained them on both chest day and leg day to increase weekly training frequency and total volume. Research supports higher frequency for slow-responding muscle groups - once per week is often insufficient for calf growth.\n\n### How long should each session take?\n\nSessions vary significantly by day. Shoulder day is the shortest at about 45 minutes. Chest day and back day run about 55-60 minutes. Arm day takes around 80 minutes due to 11 exercises. Leg day is the longest at nearly 2 hours with 14 exercises and 41 working sets - this is by design, reflecting Cutler's approach to legs as his most demanding training day.\n\n### Can I run Jay Cutler's split on a cut?\n\nYes, but reduce volume. Drop 1-2 isolation exercises per day and consider reducing sets from 3 to 2 on accessories. Prioritize maintaining weight on compound lifts - Squat, Deadlift, Close Grip Bench Press, and Overhead Press - over isolation volume.\n\n### Why does shoulder day start with Lateral Raise instead of a press?\n\nThis is a pre-exhaust technique. By fatiguing the lateral delts with isolation work first, the subsequent pressing movements recruit them more effectively. Cutler used this approach because the lateral delt head is the hardest to develop and often gets overshadowed by the anterior delts during pressing.\n\n### Is 11 exercises for arm day too much?\n\nFor an intermediate lifter with solid work capacity, 11 exercises with 3 sets each is manageable - arm exercises use lighter loads and 60-second rest periods. If it feels excessive, drop one triceps and one biceps exercise. The key is that each exercise targets the muscle from a slightly different angle or stretch position, which is central to Cutler's training philosophy.\n\n### What's the difference between this and a standard Bro Split?\n\nThis program is higher volume than a typical Bro Split - more exercises per session, more emphasis on hitting muscles from multiple angles (e.g., two lat pulldown variations on back day, three pushdown variations on arm day), and calves trained twice weekly. It also includes hip abductor/adductor work on leg day, reflecting Cutler's philosophy of training every muscle from as many angles as possible.","userAgent":"Mozilla/5.0 (Macintosh; Intel Mac OS X 10_15_7) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/146.0.0.0 Safari/537.36","indexEntry":{"id":"jay-cutler-split","name":"Jay Cutler's Simple Muscle Group Split","author":"Jay Cutler","authorUrl":"","url":"https://thefitnessphantom.com/12-week-jay-cutler-training-program-with-pdf","shortDescription":"Cutler-inspired 5-day high-volume bro split - one major muscle group per day with calves trained twice weekly","description":"A high-volume 5-day bodybuilding split inspired by 4-time Mr. Olympia Jay Cutler. Each session focuses on one major muscle group with 6-13 exercises and 3 sets per exercise, emphasizing mind-muscle connection and short rest periods. Calves are trained twice per week - on chest day and again on leg day. Designed for intermediate lifters who want maximum hypertrophy with a classic body part split.","isMultiweek":false,"tags":[],"weeksCount":1,"exercises":[{"id":"inclineChestPress","equipment":"leverageMachine"},{"id":"benchPress","equipment":"dumbbell"},{"id":"inclineChestFly","equipment":"dumbbell"},{"id":"chestDip","equipment":"bodyweight"},{"id":"declineBenchPress","equipment":"smith"},{"id":"standingCalfRaise","equipment":"dumbbell"},{"id":"seatedCalfRaise","equipment":"barbell"},{"id":"tricepsPushdown","equipment":"cable"},{"id":"benchPressCloseGrip","equipment":"barbell"},{"id":"tricepsDip","equipment":"leverageMachine"},{"id":"skullcrusher","equipment":"ezbar"},{"id":"bicepCurl","equipment":"dumbbell"},{"id":"inclineCurl","equipment":"dumbbell"},{"id":"preacherCurl","equipment":"barbell"},{"id":"hammerCurl","equipment":"dumbbell"},{"id":"lyingBicepCurl","equipment":"cable"},{"id":"latPulldown","equipment":"cable"},{"id":"deadlift","equipment":"barbell"},{"id":"tBarRow","equipment":"leverageMachine"},{"id":"bentOverOneArmRow","equipment":"dumbbell"},{"id":"bentOverRow","equipment":"barbell"},{"id":"seatedRow","equipment":"cable"},{"id":"lateralRaise","equipment":"dumbbell"},{"id":"overheadPress","equipment":"dumbbell"},{"id":"shoulderPress","equipment":"leverageMachine"},{"id":"reverseFly","equipment":"leverageMachine"},{"id":"shrug","equipment":"dumbbell"},{"id":"uprightRow","equipment":"barbell"},{"id":"legExtension","equipment":"leverageMachine"},{"id":"squat","equipment":"barbell"},{"id":"legPress","equipment":"leverageMachine"},{"id":"lunge","equipment":"dumbbell"},{"id":"hackSquat","equipment":"barbell"},{"id":"seatedLegCurl","equipment":"leverageMachine"},{"id":"lyingLegCurl","equipment":"leverageMachine"},{"id":"romanianDeadlift","equipment":"barbell"},{"id":"singleLegDeadlift","equipment":"dumbbell"},{"id":"hipAbductor","equipment":"leverageMachine"},{"id":"hipAdductor","equipment":"leverageMachine"}],"equipment":["leverageMachine","dumbbell","smith","barbell","cable","ezbar"],"exercisesRange":[6,14],"frequency":5,"age":"3_to_12_months","duration":"90+","goal":"hypertrophy","datePublished":"2026-03-27T18:46:15-05:00","dateModified":"2026-03-27T18:46:15-05:00"}}
