jay cutler workout routine

4 Time Mr. Olympia Jay Cutler Is the World’s Best Bodybuilder With an Infinite Training Capacity

Those who are a fan of bodybuilding have heard about Jay Cutler. He’s one of the most familiar names and the highest-paid bodybuilder of his time in the realms of bodybuilding.

Born on August 3rd, 1973, Jay is a retired American professional bodybuilder, an IFBB pro, and four-time winner of Mr. Olympia, who has started working out to become a bodybuilder from 18.

Since 2000, Jay Cutler Is Among the Most Recognizable Name in the Professional Bodybuilding Circuit, Who Has Inspired Millions of People to Make a Career From Their Physique

Modest, straightforward, and approachable, Jay is a person bodybuilding fans idolize. He doesn’t have any backup of any epic workout stories, training rituals, or mythical originality. Nonetheless, he is one of the leading examples of knowing the value of hard work and hardship in life.

Jay Cutler’s Training Split

Jay has started working out from the age of 18 to become a professional bodybuilder. Throughout his career, Jay has changed and followed many workout routines. And, one such workout plan of Jay is below.

Jay Cutler’s training split:

  • Day 1 – Monday: Chest & Calves
  • Day 2 – Tuesday: Arms
  • Day 3 – Wednesday: Rest Day
  • Day 4 – Thursday: Back
  • Day 5 – Friday: Shoulders
  • Day 6 – Saturday: Legs
  • Day 7 – Sunday: Rest Day

Here below is Jay Cutler’s training routine:

Jay Cutler’s Workout Routine

Day 1 – Monday: Chest & Calves

Exercise Sets Reps
Incline Chest Press – Leverage 3 10
Bench Press – Flat 3 10
DB Flys or Dips 3 10
DB Pullover – Straight Arm 3 10
Calf Raises – Standing 3 10
Calf Raises – Seated 3 10

Day 2 – Tuesday: Arms

Exercise Sets Reps
Triceps Pushdowns – Rope 3 10
Triceps Dips 3 10
French Press 3 10
Triceps Bench Press – Close Grip 3 10
Triceps Pushdowns – Straight Bar 3 10
Barbell Curls 3 10
Preacher Curls 3 10
DB Curls 3 10
Hammer Curls 3 10
Reverse Barbell Curls 3 10

Day 3 – Wednesday: Rest Day

Day 4 – Thursday: Back

Exercise Sets Reps
Pull Downs – Reverse Grip 4 10
1 – Arm DB Rowing 4 10
T – Bar Rowing 4 10
Bent Over BB Rowing 3 10
Cable Rowing – Seated 3 10
BB Deadlift 3 10
Hyperextensions 3 10

Day 5 – Friday: Shoulders

Exercise Sets Reps
DB Side Lateral Raises 6 10
DB Press 4 10
BB Front Raises 3 10
Side Lateral Raises – Cable 3 10
Rear Deltoid DB Raises 3 10
Rear Deltoid Cable Raises 3 10
Shrugs Using DB 6 10

Day 6 – Saturday: Legs

Exercise Sets Reps
Leg Curls – Lying 4 10
Leg Curls – Seated 3 10
Leg Curls – Single Leg 3 10
Deadlift – Stiffed Leg 3 10
Leg Extensions 2 10
Leg Press 4 10
Hack Squats 4 10
Barbell Front Squats 4 10
Lunges 3 10
Leg Extensions 4 10

Day 7 – Sunday: Rest Day

Jay Cutler’s Workout Routine – For 2008 Mr. Olympia Preparation

Below is Jay Cutler’s workout routine that he followed for the preparation of Mr. Olympia 2008:

Day 1 – Monday: Deltoids, Traps, Triceps & Abs

Exercise Sets Reps
DB Side Lateral Raises 3 12
DB Press 3 8 – 12
Cable Side Lateral Raises 3 8 – 12
Front Raises – Olympic Barbell 2 10
Bent Over DB Lateral Raises 3 10
Triceps Cable Extensions 4 15
1 – Arm Triceps Extensions 3 15

Close Grip Bench Press

Superset W/ French Press

3

3

8

8

Triceps DB Kickbacks

3 12
Triceps Dips 3 15
Shrugs 4 12
Regular Crunches 3 20
Crunches W/ Rope 3 20
Hanging Leg Raises 3 12
Leg Lifts 3 10

Day 2 – Tuesday: Back

Exercise Sets Reps
Lat Pulldowns – Wide Grip 3 10
1 – Arm DB Rowing 3 10
Bent-Over Barbell Rowing 4 10
Barbell Deadlifts 3 12
T – Bar Rowing (Close Grip) 3 10
Lat Pulldowns – Behind The Neck 3 10
Seated Cable Rowing 3 10
Hyperextensions 3 10

Day 3 – Wednesday: Rest Day

Day 4 – Thursday: Chest, Biceps, Forearms & Abs

Exercise Sets Reps
Barbell Press – Incline 5 10 – 12
Flat DB Press 3 8 – 10
DB Flys – Incline 3 10
Cable Crossovers 3 12
Bench Press – Decline 3 8
Barbell Curls – Straight Bar 5 15
1 – Arm DB Curls 3 12
1 – Arm Preacher Curls 3 10
Hammer Curls 2 12 – 15
Reverse Barbell Curls 6 15
Crunches 3 20
Rope Crunches 3 20
Hanging Leg Raises 3 12
Leg Lifts 3 10

Day 5 – Friday: Legs (Quads Focused)

Exercise Sets Reps
Leg Extensions 3 20
Leg Press 4 12
Barbell Squats 4 6 – 10
Lunges 3 8 / Leg
Leg Extensions – Heavy 4 10

Day 6 – Saturday: Legs (Hamstrings Focused), Calves & Abs

Exercise Sets Reps
Leg Curls – Lying 6 12
Romanian Barbell Deadlift 3 10
Leg Curls – Single Leg 3 12
Leg Press – Keep Feet High & Wide 3 12
Calf Raises – Standing 4 10
Donkey Calf Raises 2 10
Calf Raises – Seated 3 10
Crunches 3 20
Rope Crunches 3 20
Hanging Leg Raises 3 12
Leg Lifts 3 10

Day 7 – Sunday: Rest Day

Jay Cutler’s Meal Plan

Like any other bodybuilder, Jay also believes eating food is the key and supplements are secondary. Here, below is one of Jay Cutler’s diet plan he used to become a mass monster.

Meal 1

  • Egg Whites – 10
  • Oats W/ Whey Protein
  • Banana – 1 Piece
  • Honey
  • Plain Rice Cakes – 7

Meal 2

  • Oats
  • Raisins
  • Whey Protein Shake
  • Fat-Free Muffin – 1

Meal 3

  • Plain Pasta – 6 Oz
  • Turkey Breast – 4 Oz

Meal 4

  • Fish W/ Rice – 5 Oz

Meal 5

  • Rice Cakes – 7
  • Whey Protein Shake
  • Oats
  • Raisins
  • Fat-Free Muffin

Meal 6

  • Whey Protein W/ Oats

Meal 7

  • Turkey Breast W/ Rice – 4 Oz

Meal 8

  • Rice Cakes – 7
  • Whey Protein Shake

Meal 9

  • Usually Sushi (Meal out)
  • Fat-Free Yoghurt (Frozen) – 8 Oz

Meal 10

  • Egg Whites – 10
  • Rice Cake
  • Oats
  • Whey Protein Shake

Meal 11

  • Whey Protein W/ Oats

Meal 12

  • Whey Protein Shake

Physical Statistics of Jay Cutler

  • Height – 5 Feet & 9 Inch
  • Weight – 265 Lbs to 275Lbs (120.2 kg to 124.7 kg)
  • Arms – 21 Inch
  • Chest – 58 Inch
  • Waist – 34 Inch
  • Thighs – 30 Inch
  • Calves – 19 Inch

Accomplishments of Jay Cutler

  • 1993 – Placed 1st (Teenage & Men’s Heavyweight – NPC Iron Bodies Invitational)
  • 1993 – Placed 1st (Teen Nationals – NPC)
  • 1995 – Placed 1st & Overall Title Men’s Heavyweight (NPC U.S. Tournament of Champions)
  • 1996 – Placed 1st & Won Pro Card (Heavyweight – NPC Nationals)
  • 1998 – Placed 12th (Night Of Champions – IFBB)
  • 1999 – Placed 4th (Arnold Classic – IFBB)
  • 1999 – Placed 3rd (Ironman Pro Invitational – IFBB)
  • 2000 – Placed 1st (Night Of Champions – IFBB)
  • 2000 – Placed 2nd (Grand Prix – England)
  • 2000 – Placed 2nd (Joe Weider’s World Pro Cup)
  • 2002 – Placed 1st (Arnold Classic)
  • 2003 – Placed 1st (Arnold Classic)
  • 2003 – Placed 1st (Ironman Pro Invitational)
  • 2003 – Placed 1st (Pro Invitational – San Francisco)
  • 2003 – Placed 2nd (Russian Grand Prix)
  • 2003 – Placed 2nd (GNC Show Of Strength)
  • 2003 – Placed 1st (Dutch Grand Prix)
  • 2003 – Placed 1st (British Grand Prix)
  • 2004 – Placed 1st (Arnold Classic)
  • 2006 – Placed 1st (Austrian Grand Prix)
  • 2006 – Placed 1st (Romanian Grand Prix)
  • 2006 – Placed 1st (Dutch Grand Prix)
  • 2012 – Placed 2nd (Sheru Classic)

Olympia Results

  • 2000 – Placed 8th (Mr. Olympia – IFBB)
  • 2001 – Placed 2nd (Mr. Olympia – IFBB)
  • 2003 – Placed 2nd (Mr. Olympia – IFBB)
  • 2004 – Placed 2nd (Mr. Olympia – IFBB)
  • 2005 – Placed 2nd (Mr. Olympia – IFBB)
  • 2006 – Placed 1st (Mr. Olympia – IFBB)
  • 2007 – Placed 1st (Mr. Olympia – IFBB)
  • 2008 – Placed 2nd (Mr. Olympia – IFBB)
  • 2009 – Placed 1st (Mr. Olympia – IFBB)
  • 2010 – Placed 1st (Mr. Olympia – IFBB)
  • 2011 – Placed 2nd (Mr. Olympia – IFBB)
  • 2013 – Placed 6th (Mr. Olympia – IFBB)

Wrapping Up

Jay Cutler is the bodybuilding industry’s known personality featured in many popular fitness magazines like Muscular Development and Muscle & Fitness. Further, he’s not only a four-time Mr. Olympia and winner of many other bodybuilding titles, but he’s more than that. He’s one of the living legends who know how to balance personal and professional lives. If you’re a fan of Jay Cutler, who wants to try his workout routine, then go through the two routines mentioned here with a high protein diet and stick with it for around 6 to 8 weeks to get the benefits.