ROAD TO REDEMPTION

“
“
MY COMPLETE
TRAINING, NUTRITION
AND SUPPLEMENT
PREPARATION FOR THE
2013 OLYMPIA

ou’re probably wondering
where I’ve been and what I’ve been
doing, but wonder no more because
I’M BACK!! Laying low has allowed
me to take some time and evaluate
what comes next. And as I’m 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. I’ve been doing this a long time, and I
ain’t going anywhere.
RECAPTURING
THE TITLE
I’m 100% healed and ready to get regimen, meal plans, and tips and
back on that stage at the 2013 tricks, along with details of my mobile
Olympia and kick some ass! I’ve mansion tour. Who knows...maybe I’ll
made history once being the first be in your city soon!
ever to win back the Mr. O title
in 2009, and I’m ready to shock I want to send out a special
the bodybuilding world again. I’ve thank you to BPI and EXT
always been the underdog, but if SPORTS. With their support
anyone can take the title back a and powerhouse products,
second time, I’m the man - thanks I’m able to make all this
to the support of my fans who have happen.
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
PHOTOGRAPHERS: JASON ELLIS AND PER BERNAL
 TRAINING

ROAD to
OLYMPIA
THE REGIMEN JAY’S PLAYLIST 2 Chainz ft. Drake: No Lie
Kanye West: All Of The Lights
Drake: Crew Love
Music motivates me to get the best workout Rick Ross: I’ma Boss
possible, to keep me going even when I feel out French Montana ft. Rick Ross,
of gas. Ever feel like you’re slowing down and Lil Wayne, Drake: Pop That
W hen I step back on the Olympia stage, I don’t just want to just equal my size and
that hardcore, blood-pumpin’ song comes on?
This is when music gives me the drive Linkin Park: Crawling
conditioning from my last Olympia win, I want to bring the best physique ever. You’re to push it to the limit and crank out JAY-Z: Big Pimpin’
going to see a bigger and leaner Jay Cutler than you’ve ever seen before! Mark my that last set. Add some of your
words, I will once again dominate the professional bodybuilding stage. Every workout, adrenalin-boosting tunes to your
Tupac & Dr. Dre: California Love
from here until next September has been carefully planned out to maximize muscle workout and see the difference Linkin Park: Papercut
growth and definition. I have to push myself harder than ever before. it makes. Check out my top 10
workout songs.
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 *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.
contained within the content of this manual.
†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.
 S ince my injury, I wasn’t eating or training. Now I’m back
doing what I love to do. I’m in the gym and eating six meals a day
MASS BUILDING MEAL PLAN
during MASS BUILDING and seven meals during PRE-CONTEST NUTRITION & SUPPLEMENTS
prep. I feel great, with no restraints from my bicep
injury. But, every day is a progression. I’m
refocused and excited to get back to MEAL 1 MEAL 6
the ground roots that got me to the
top. You can bet the bank I’ll be 20 Egg Whites
MEAL 2 MEAL 5
15 Egg Whites
back on the Olympia Stage in 2 Whole Eggs
3 packs of Grits MEAL 3 MEAL 4 (Various Sushi /Sashimi)
1 tablespoon
2013. Buy your tickets now! 10 oz Chicken Almond Butter
2 pieces of Ezikiel Toast 2 cups of Rice Tuna, Salmon 10 pieces
8 oz Orange Juice 10 oz Chicken 1 cup Rice
10 oz Beef
1 capsule REAL TEST™ 2 cups Rice Salad
2 cups of Rice
100 gram Carb Drink 1 scoop BUILD-HD™
PRE-WORKOUT 1 scoop CHAIN™
1 scoop PUMP-HD™ between meals 3 & 4

8 R O A D T O O LY M P I A R O A D T O O LY M P I A 9
 TRAINING

CHEST
TRAINING
ROAD to
ROAD to
OLYMPIA
THE REGIMEN OLYMPIA “To get that all-
out intensity and
strength each
TRAINING LOG: and every
TRAINING DAY 1: workout I take
SET 1 SET 2 SET 3
CHEST EXERCISE 10 REPS WEIGHT JAY’S WT. 10 REPS WEIGHT JAY’S WT. 10 REPS WEIGHT JAY’S WT. 1 scoop of GO™
INCLINE
EXERCISE SETS REPS HAMMER PRESS
180 Lbs. 270 Lbs. 360 Lbs.
20 minutes before
INCLINE 3 10 225 Lbs. 315 Lbs. 315 Lbs.
hitting the gym.”
HAMMER PRESS FLAT BENCH
BODY WT. BODY WT. BODY WT.
- Jay
Flat bench 3 10 280 to 280 to 280 to
flyes 300 Lbs. 300 Lbs. 300 Lbs.
FLYES 3 10
65 Lbs. 75 Lbs. 85 Lbs.
DIPS
dips 3 10
100 Lbs. 100 Lbs. 100 Lbs.
DUMBELL PULLOVER 3 10 DUMBELL PULLOVER
CALF RAISES 3 10 250 Lbs. 300 Lbs. 350 Lbs.
(Each Standing & Seated)
CALf RAISES
(Each Standing & Seated)
90 Lbs. 135 Lbs. 180 Lbs.

As big as my chest is today, this wasn’t always the case.
When I was younger, my chest was my worst body part.
Even today it’s still the body part that I work the hardest
at. My shoulders are enormous and quick to take over on
10 R O A D T O O LY M P I A
any pressing motions for my chest. When training chest don’t 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 you’re just
throwing around a lot of weight it doesn’t mean jack.
R O A D T O O LY M P I A 11
 TRAINING

ROAD to
ARMS
BUILD-HD™ is the only anabolic formula of
this nature that utilizes the brain’s function
OLYMPIA 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.

TRAINING DAY 2: TRAINING LOG: SET 1 SET 2 SET 3

“The absolute highest
ARMS EXERCISE 10 REPS WEIGHT JAY’S WT. 10 REPS WEIGHT JAY’S WT. 10 REPS WEIGHT JAY’S WT.
quality creatine is an
EXERCISE SETS REPS
ROPE PRESS
DOWNS
100 Lbs. 130 Lbs. 150 Lbs.
essential part of my
ROPE PRESS 3 10 BODY WT. BODY WT. BODY WT. supplement program.
DOWNS DIPS 280 to
300 Lbs.
280 to
300 Lbs.
280 to
300 Lbs. BUILD-HD™ utilizes the
DIPS 3 10 FRENCH PRESS 65 Lbs. 85 Lbs. 105 Lbs. most well researched
FRENCH PRESS 3 10 creatine on the planet.”
CLOSE GRIP 3 10 CLOSE GRIP
BENCH PRESS 185 Lbs. 225 Lbs. 245 Lbs. - Jay
BENCH PRESS
straight bar 3 10 straight bar 120 Lbs. 150 Lbs. 180 Lbs.
pushdowns pushdowns
Barbell curl 3 10 95 Lbs. 115 Lbs. 135 Lbs.
Barbell curl
Preacher curl 3 10
85 Lbs. 105 Lbs. 125 Lbs.
Alternate dumbbell 3 10 Preacher curl
Hammer curls 3 10 Alternate dumbbell 45 Lbs. 55 Lbs. 65 Lbs.
reverse forearm curls 3 10
Hammer curls 65 Lbs. 65 Lbs. 65 Lbs.

What does everyone want? Massive arms! Arms are everyone’s favorite muscle. When
training your arms, you want to get good full range of motion. Don’t swing the weights. reverse forearm curls 85 Lbs. 105 Lbs. 105 Lbs.
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
14 R O A D T O O LY M P I A
you understand proper bodybuilding training principles.
R O A D T O O LY M P I A 15
 “To put on as
TRAINING

ROAD to
OLYMPIA BACK TRAINING LOG:
much muscle as
possible your
TRAINING DAY 3: testosterone
SET 1 EXERCISE SET 2 SET 3 SET 4 levels need to be at
BACK 10 REPS WEIGHT JAY’S WT. 10 REPS WEIGHT JAY’S WT. 10 REPS WEIGHT JAY’S WT. 10 REPS WEIGHT JAY’S WT.
their peak. I take
REVERSE GRIP PULL
EXERCISE SETS REPS 200 Lbs. 220 Lbs. 250 Lbs. 300 Lbs. REAL TEST™ in the
DOWNS morning with my
REVERSE GRIP PULL DOWNS 4 10 100 Lbs. 140 Lbs. 160 Lbs. 180 Lbs. first meal.”
ONE ARM DUMBELL ROWS - Jay
ONE ARM DUMBBELL ROWS 4 10
135 Lbs. 180 Lbs. 225 Lbs. 270 Lbs.
T BAR ROWS 4 10 T BAR ROWS
BENT OVER BARBELL ROWS 3 10 BENT OVER 225
BARBELL
Lbs. ROWS 315 Lbs. 365 Lbs.

SEATED CABLE ROWS 3 10 SEATED CABLE

250 Lbs.ROWS 250 Lbs. 275 Lbs.
DEADLIFTS 4 10
(Every other week add 4 sets) deadlifts 225 Lbs. 315 Lbs. 315 Lbs.
(Every other week)
HYPER EXTENSIONS 3 10
hyper extensions
130 Lbs. 150 Lbs. 150 Lbs.

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 you’ve 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
 TRAINING

ROAD to
OLYMPIA SHOULDERS
TRAINING DAY 4: TRAINING LOG:
“Amino acids are
shoulders SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 a critical part
EXERCISE SETS REPS
10 REPS WEIGHT JAY’S WT. 10 REPS WEIGHT JAY’S WT. 10 REPS WEIGHT JAY’S WT. 10 REPS WEIGHT JAY’S WT. 10 REPS WEIGHT JAY’S WT. 10 REPS WEIGHT JAY’S WT. of building more
40 Lbs. 45 Lbs. 50 Lbs. 55 Lbs. 60 Lbs. 65 Lbs. muscle. I take a
SEATED SIDE 6 10
LATERALS scoop of CHAIN™
100 Lbs. 125 Lbs. 150 Lbs. 150 Lbs. right before
DUMBBELL PRESSES 4 10
my workout and
FRONT RAISES
WITH BARBELL
3 10 100 Lbs. 120 Lbs. 135 Lbs.
another right
55 Lbs. 60 Lbs. 70 Lbs.
after.”
BEHIND THE BACK 3 10
CABLE LATERALS – Jay
50 Lbs. 55 Lbs. 60 Lbs.
Rear dumbbell laterals 3 10
REAR CABLE LATERALS 3 10 50 Lbs. 55 Lbs. 55 Lbs.

DUMBBELL SHRUGS 6 10 120 Lbs. 140 Lbs. 160 Lbs. 160 Lbs. 160 Lbs. 160 Lbs.

Massive delts are a critical bodypart in shaping a well-rounded and well-

proportioned physique. It’s 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
 IF NITRIC OXIDE
PRODUCTS DON’T
WORK, HOW DO I GET
THE PUMP?
e always hear the term
“muscle pump” in the
gym and bodybuilding magazines, but
what’s 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. It’s
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”? It’s very
simple actually. It is repeated muscular
REALLY? ARGININE
AND CITRULLINE? YOU NEED PUMP-HD ™
PUMP-HD™ is the perfect old school “NO literally builds on the dose before, and that performance continues
opefully you haven’t been taking grams and grams of Arginine and
Citrulline waiting for some sort of Nitric Oxide EXPLOSION. This stuff
SECRETS ON THE PANEL” Muscle Builder with
the absolute best of cutting edge modern
to increase with ongoing use. PUMP-HD™ also contains
ORNITHINE AKG for its pro-anabolic and anti-catabolic effects,
science and innovation. PUMP-HD™ contains CREATINE MONOHYDRATE, the most researched muscle
isn’t going to do anything for your physique! Not before your workout, the clinically tested form of BETA-ALANINE, building supplement on the planet, LEUCINE, for stimulating
activity, such as concentrated and during or after. Even a broken clock is right twice a day, but that Nitric Oxide CarnoSyn®, which has been shown in protein synthesis, and a pump and vascularity instigating
intense weight training repetitions, that crap won’t even work once a year on a national holiday. Unfortunately, Nitric groundbreaking research to be the gold profile unlike any other. To complete this lean muscle
trigger the body to open the floodgates Oxide products have become synonymous with the word pump. This is standard for improving performance, power, building formula we’ve added an advanced ELECTROLYTE
of nutrient and oxygen rich blood into exactly why the constant debate as to whether or not PUMP products have stamina, and endurance. CarnoSyn® works blend to rehydrate and refresh for maximal muscle
the muscle. This in turn equals bigger, a place in a TRUE BODYBUILDERS’ regimen. The answer is of course YES. A as a lactic acid buffer, reducing fatigue and output. PUMP-HD™ is a model of perfection and the
fuller muscles during your workout real pump product that is, but we need to get with the program. increasing exercise capacity. In short it greatest PRE-WORKOUT formula ever created. Nothing
and ultimately new muscle growth. allows you to train harder and longer. In fact, has ever been this complete. Nothing has ever
So, what if there was something that research shows that each dose of CarnoSyn® delivered these results.
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. We’ll tell
you more about PUMP-HD™ in a
second, but first let’s take a look
at what you’ve been taking…
 TRAINING

ROAD to
OLYMPIA LEGS “As I get closer to
the Olympia I’m going
to have to start
peeling off the fat.
TRAINING DAY 5: TRAINING log: Besides my food
LEGS SET 1 SET 2 SET 3 SET 4 intake and cardio,
EXERCISE 10 REPS WEIGHT JAY’S WT. 10 REPS WEIGHT JAY’S WT. 10 REPS WEIGHT JAY’S WT. 10 REPS WEIGHT JAY’S WT. I’m going to rely on
EXERCISE SETS REPS
LYING LEG CURLS 100 Lbs. 140 Lbs. 160 Lbs. 180 Lbs. STIM 10™. This is an
LYING LEG CURLS 4 10
extremely powerful
SEATED LEG CURLS 120 Lbs. 140 Lbs. 150 Lbs.
fat burner.”
SEATED LEG CURLS 3 10
- Jay
ONE LEG CURLS 3 10
ONE LEG CURLS 100 Lbs. 120 Lbs. 120 Lbs.
STIFF LEGGED DEADS 3 10
LEG EXTENSIONS 2 10 STIFF LEGGED DEADS 135 Lbs. 185 Lbs. 225 Lbs.

LEG PRESS 4 10
LEG EXTENSIONS 100 Lbs. 120 Lbs.
HACK SQUATS 4 10
10 12 14 16
FRONT SQUATS 4 10 LEG PRESS PLATES PLATES PLATES PLATES
LUNGES 3 10 6 8
HACK SQUATS PLATES PLATES
10
PLATES
12
PLATES
LEG EXTENSIONS 4 10
FRONT SQUATS 135 Lbs. 225 Lbs. 315 Lbs. 365 Lbs.

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

completely forgetting this workout entirely. Truly test yourself LUNGES
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.
22 R O A D T O O LY M P I A Legs are a critical part of the complete bodybuilding experience.
LEG EXTENSIONS 120 Lbs. 140 Lbs. 150 Lbs. 160 Lbs.
 T he Mr. Olympia is the pinnacle, or Superbowl if you will, of bodybuilding. Preparing

PRE-CONTEST MEAL PLAN

for the 2013 Olympia is serious business and I treat it as such. It’s 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 & SUPPLEMENTS
nutrition routines. I can’t 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 I’m currently using to bring the
best physique you’ve ever seen to the Olympia stage. I’m in it to win it! Kill it!
MEAL 5 MEAL 7
MEAL 1 MEAL 3 MEAL 4 16 oz fish MEAL 6 12 oz steak
20 Egg Whites MEAL 2 16 oz fish 16 oz fish
10 oz sweet potato
16 oz fish
3 packs Grits 1.5 cups rice 1 scoop of
12 oz steak 10 oz sweet potato 1 cup rice
Black Coffee BUILD-HD™
12 oz sweet potato
1 scoop of CHAIN™ (Neurocognitive-
(Silk Amino Acids/ based Creatine
Muscle Recovery from from BPI SPORTS)
EXT Sports) immediately immediately after
after workout workout

1 scoop of GO™
(Performance
Pre-workout from DIET TIP Never miss a meal or skip cardio; both are
indispensable after absolute conditioning.
EXT SPORTS) 15-20
minutes prior to
workout.
R O A D T O O LY M P I A 25
 BUILD MUSCLE AND The New Breed
RECOVER FASTER of PRE-WORKOUT
†*

Clearly supplements should never This unbelievable muscle building, GO™ is a Monumental Muscle
replace food, but every part of life strength conditioning, recovery formula
serves as the standard for the ultimate
Building Pre-Exercise Powder geared
towards anyone that wants to power
needs supplementation. athlete. Experience this exact Sequenced
Composition and Precise Ratio for optimal
through their training sessions like
nothing ever that came before it.
A person needs quality whole foods I’ve seen a lot of nutrition fads pro-anabolic results!
the same way a car needs gas to run. come and go, a lot of supplements
But that car also needs oil changes, and supplement companies make Performance†* Pump†*
air filter replacements and other fine noise and then vanish faster than ENERGY†* Muscle†*
tuning, especially if you want your car they appeared. But there are some
to out perform the other cars on the things that last -- supplementing RECOVERY†* Definition†*
road. Proper, quality supplementation with creatine, amino acids, protein, MUSCLE†* Strength†*
allows a person the chance to thermogenics, etc. has helped me STAMINA†* Definition†*
improve performance in much the invaluably in the last 20-plus years.
same way. This is how I treat my And done the same for just about
body. I’ve been in this for a long time. every bodybuilder I know. I wouldn’t
I remember my first national show be where I am today without
was the Teen and Collegiate Nationals nutritional supplements -- no pro OTHER PRODUCTS
back in 1993. would.

REAL TEST ™ STIM 10 ™

I wouldn’t be where I am today Muscle Growth*† Appetite Control*†

without nutritional supplements Androgenic*†

Male Performance*†
Energy*†
CNS Stimulant*†

-- no pro would. Increased Strength*† Boost Metabolism*†

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. *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 I’m booked
overseas and throughout the US
on my mobile mansion tour, I’ll 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... there’s no time
to lay low now! As I travel city-to-
city, 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. I’m able
to eat as if I was at home; I can
prep, cook and store all my food,
including my supplements, right
30
8 RROOAADD TTOO OOLLYYMMPPI IAA
WHERE’S
JAY?
there with me on the bus. This Scan here to
way I’m able to still eat healthy see Jay’s
and consistently as I prep for my next stop on
comeback. his Mobile
Mansion Tour
The tour bus also works as a
private meeting place while on
the go and, of course, it’s great
for resting up so I can train hard
during the day. All of this isn’t
possible when you are flying all
the time going from airport to
airport or traveling in a car. I don’t
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.
†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.