Try Phil Heath & Jay Cutler’s Mr. Olympia Push Session

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Welcome to The Ripped Report! Here’s what we’ve got for you today: 

• Mr. Olympia champs Phil Heath and Jay Cutler’s rigorous push training session

• Nick Walker's high-volume upper-body workout that features a dozen exercises 

• A step-by-step breakdown of how to do the T-bar row to build serious rear delts

WORKOUT

Olympia Champs Unite

What’s better than learning workout tips from one Mr. Olympia champion? Learning from two, of course. Four-time Mr. Olympia Jay Cutler and seven-time champ Phil Heath teamed up in Germany for a high-intensity chest and triceps workout that’s worth taking notes on.

Their session focused on a few key exercises: the machine incline bench press, cable crossover, cable triceps pushdown, and machine triceps extension. While the movements were simple, the intensity was anything but. By varying their grip and prioritizing time under tension, they targeted the right muscles for maximum activation, leading to an impressive pump. Want to level up your next push day?

Try incorporating these push training techniques to build strength and size like the pros.

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BODYBUILDING 

Bigger By the Dozen

Men’s Open bodybuilder Nick Walker is preparing for the 2025 Pittsburgh Pro, set to take place on May 10, 2025, in Pittsburgh, PA. With his sights set on securing his fourth professional title and earning a spot at the 2025 Olympia, Walker isn’t just turning up the intensity — he’s taking it to a whole new level. “The Mutant” is pushing his limits with a demanding upper-body workout featuring 12 exercises.

To maximize efficiency and hit all major muscle groups with sufficient volume, Walker strategically incorporated supersets into his routine. This not only saves time but also intensifies training. Notably, all 12 exercises were machine-based, with no free weights used.

By focusing on slow eccentrics, Walker effectively isolated specific muscle groups, promoting greater muscle growth while minimizing injury risks during his high-volume sessions.

TRAINING 

T-Bar Row Exercise Guide 

Barbell bent-over rows are a staple for building back strength, but with a simple adjustment, you can elevate your back workout while minimizing strain on your lower back. Enter the T-bar row — a must-have exercise for both strength athletes and gym-goers wanting to boost performance on major lifts.

The T-bar row helps maintain proper spinal alignment by reducing back rounding and eliminates excess momentum when pulling, allowing for controlled, effective reps. While it’s excellent for enhancing lat development, its power lies in targeting the often-overlooked rear delts, an area many other rowing exercises fail to hit as directly. This makes the T-bar row a versatile movement that not only improves pulling strength for deadlifts but also supports shoulder-heavy lifts like overhead presses and overhead squats.

In this guide, you’ll learn how to perform the T-bar row with proper form, discover the ideal reps and sets to maximize results, and explore variations and alternatives to keep your training fresh and effective.

THE DROP SET 

The Olympia Roster Grows

• The 2025 Wasatch Warrior Pro took place over the weekend and qualified two competitors for this year’s Olympia. Check out the results.

• Bikini bodybuilder Phoebe Hagan tries her hand at HYROX. Check out her debut in the sweltering desert heat of Dubai. 

• Have you ever wondered how many sets to do per workout? Research has the answer for maximum hypertrophy. Check it out here. 

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