Jay Cutler Workout Routine (Train Like Former Mr. Olympia)

Jay Cutler is a bodybuilding legend with an unreal physique, and every aspiring bodybuilder has envied his body. His training is tough, but you can follow it if you work hard.

In this guide, we'll explain the Jay Cutler workout routine, explore his training principles, and see what his diet and supplement plan looks like.

Monday: Chest & Calves

Chest Workout 1
  • 30 Degree Incline Bench Press, 3-4 sets of 8-12 reps
  • 30 Degree Incline Dumbbell Press, 3-4 sets of 8-12 reps
  • Machine Pec Dec, 3-4 sets of 8-12 reps
  • Flat Dumbbell Flyes, 3-4 sets of 8-12 reps
  • Flat Bench Press, 3-4 sets of 8-12 reps
  • Cable Crossover, 3-4 sets of 8-12 reps
  • Lying Dumbbell Pullover, 3-4 sets of 8-12 reps
Chest Workout 2
  • Hammer Strength Incline Press, 3-4 sets of 8-12 reps
  • Close grip bench press, 3-4 sets of 8-12 reps
  • 30 Degree Incline Dumbbell Press, 3-4 sets of 8-12 reps
  • Smith Machine Bench Press, 3-4 sets of 8-12 reps
  • Machine Pec Dec, 3-4 sets of 8-12 reps
Calves workout
  • Seated Calf Raise, 3-4 sets of 8-12 reps
  • Standing Calf Raise 3-4 sets of 8-12 reps
  • Donkey Calf Raise 3-4 sets of 8-12 reps

Tuesday: Biceps & Triceps

Arm Workout 1
  • Rope Triceps Pushdown, 3-4 sets of 8-12 reps
  • Bench Press (shoulder-width grip), 3-4 sets of 8-12 reps
  • Straight Bar Triceps Pushdown, 3-4 sets of 8-12 reps
  • Overhead Dumbbell Triceps Extension, 3-4 sets of 8-12 reps
  • One-Arm Underhand Grip Triceps Pushdown, 3-4 sets of 8-12 reps
  • Standing Barbell Curl/ Reverse Curl, 3-4 sets of 8-12 reps
  • Dumbbell curl, 3-4 sets of 8-12 reps
  • Standing Alternating Dumbbell Hammer Curls, 3-4 sets of 8-12 reps
  • One-arm Machine Preacher Curls, 3-4 sets of 8-12 reps
  • Standing Alternating Dumbbell Curls (supinating grip), 3-4 sets of 8-12 reps
Arm Workout 2
  • Machine Preacher Curls, 3-4 sets of 8-12 reps
  • Standing Dumbbell Curls (hammer grip), 3-4 sets of 8-12 reps
  • 90 Degree Preacher EZ-bar curl, 3-4 sets of 8-12 reps
  • Dumbbell Concentration Curl, 3-4 sets of 8-12 reps
  • Standing Barbell Curls, 3-4 sets of 8-12 reps
  • Standing Dumbbell Curls (supinating grip), 3-4 sets of 8-12 reps
  • Standing Rope Cable Pushdown, 3-4 sets of 8-12 reps
  • Standing Cable Pushdown (pronated grip), 3-4 sets of 8-12 reps
  • V-bar Dips (upright torso), 3-4 sets of 8-12 reps
  • Skull Crushers (to forehead), 3-4 sets of 8-12 reps
  • One-Arm Cable Pushdown (supinated grip), 3-4 sets of 8-12 reps

Wednesday: Rest

Thursday: Back

Back Workout 1
  • Nautilus Pullover Machine, 3-4 sets of 8-12 reps
  • Lat Pulldown (wide/overhand grip), 3-4 sets of 8-12 reps
  • Hammer Strength low row, 3-4 sets of 8-12 reps
  • Reverse Grip Pull Down (medium/supinated grip), 3-4 sets of 8-12 reps
  • Bent Over Barbell Row, 3-4 sets of 8-12 reps
  • Seated Cable Rows (v-handle), 3-4 sets of 8-12 reps
  • Seated Cable Rows (overhand grip), 3-4 sets of 8-12 reps
  • 45 Degree Back Extension, 3-4 sets of 8-12 reps
Back Workout 2
  • Lat pulldown (wide/supinated grip), 3-4 sets of 8-12 reps
  • Standing barbell row (supinated grip), 3-4 sets of 8-12 reps
  • One-arm dumbbell row, 3-4 sets of 8-12 reps
  • Lat pulldown (narrow / neutral grip), 3-4 sets of 8-12 reps
  • Seated cable row (v-handle), 3-4 sets of 8-12 reps
  • Dorian Yates deadlift, 3-4 sets of 8-12 reps
  • Behind The Neck Pulldown (wide/pronated grip), 3-4 sets of 8-12 reps

Friday: Shoulder

Shoulder Workout 1
  • Seated Dumbbell Lateral raise, 3-4 sets of 8-12 reps
  • Seated Dumbbell Overhead Press, 3-4 sets of 8-12 reps
  • Standing Cable Lateral Raise, 3-4 sets of 8-12 reps
  • Alternating Dumbbell Front Raise, 3-4 sets of 8-12 reps
  • Reverse Pec Dec, 3-4 sets of 8-12 reps
  • Bent Over Rear Delt Fly, 3-4 sets of 8-12 reps
Shoulder Workout 2
  • Seated Dumbbell Lateral Raise, 3-4 sets of 8-12 reps
  • Standing Barbell Overhead Press, 3-4 sets of 8-12 reps
  • Dumbbell Shrug, 3-4 sets of 8-12 reps
  • One-Arm Cable Lateral Raise, 3-4 sets of 8-12 reps
  • Rear Delt Cable Pull Apart, 3-4 sets of 8-12 reps
  • Reverse Pec Dec, 3-4 sets of 8-12 reps

Saturday: Bodybuilder Leg Workout

Leg Workout 1
  • Machine Leg Extension, 3-4 sets of 8-12 reps
  • Leg Press, 3-4 sets of 8-12 reps
  • Machine Hack Squat, 3-4 sets of 8-12 reps
  • Barbell Lunges, 3-4 sets of 8-12 reps
  • Machine Front Squats, 3-4 sets of 8-12 reps
  • Machine Leg Extension, 3-4 sets of 8-12 reps
  • Seated Leg Curl, 3-4 sets of 8-12 reps
  • Lying Leg Curl, 3-4 sets of 8-12 reps
  • Romanian Deadlift, 3-4 sets of 8-12 reps
  • Kneeling Leg Curl, 3-4 sets of 8-12 reps
Leg Workout 2
  • 45-degree Leg Press, 3-4 sets of 8-12 reps
  • Machine Hack Squat, 3-4 sets of 8-12 reps
  • Machine Leg Extension, 3-4 sets of 8-12 reps
  • Smith Machine squats, 3-4 sets of 8-12 reps
  • Walking barbell Lunges, 3-4 sets of 8-12 reps
  • Seated Leg Curls, 3-4 sets of 8-12 reps
  • Lying Leg Curls, 3-4 sets of 8-12 reps
  • Stiff-Legged Deadlifts, 3-4 sets of 8-12 reps
  • Unilateral Leg Curls, 3-4 sets of 8-12 reps

Sunday: Rest

Jay Cutler Flexing His Biceps and Lats at the Gym

Who Is Jay Cutler? (Mr. Olympia Bodybuilder)

Jay Cutler is one of the most iconic mass monsters. He's a force in bodybuilding who dominated the scene from 1990-2013, winning some of the most prestigious titles in the sport.

His work ethic, physique, and success in the industry have inspired some of the other big bodybuilding names.

Early Life

Cutler was born in Massachusetts in 1973. Surprisingly, he didn't show any sporting acumen and even admits he was a skinny teenager.

When he turned 17, he started to develop his physicality by working in the family concrete business, but when he turned 18, he joined the gym. That's when everything changed.

Cutler took inspiration from bodybuilding magazines and sought to emulate the models he saw there.

He started growing bigger and bigger, and eventually was considered a mass bodybuilder rather than an aesthetic one.

He entered his first competition just 2 years later at the 1992 Gold Gym Worcester Bodybuilding Championships, winning first place.

From there, he dedicated himself to going further, and after he graduated in 1993 with a criminal justice degree, he set about becoming a pro bodybuilder.

Pro Bodybuilding

Cutler worked hard to get his pro card, and in 1996 he entered and won the National Bodybuilding and Fitness Championships to get it.

He entered his first IFBB competition in 1998 and soon realized that there was some stiff competition to overcome.

In 2000 Cutler won his first pro IFBB competition, and from 2002-2004 he won 3 consecutive Arnold Classics - cementing himself as a big name in bodybuilding.

From there, he went on to win 4 Mr. Olympia titles (the Superbowl of bodybuilding) in 2006, 2007, 2009, and 2010.

Jay Cutler's toned quads and insane definition earned him the top spot for so many years.

His quad-stomp pose is iconic, and it's why he's regarded as one of the top pro bodybuilders in history.

He was never the biggest, but his conditioning and competition physique set him apart from the field, making him a legend in the sport.

Retirement And Other Ventures

Cutler retired from professional bodybuilding in 2013 after a disappointing (for him) 6th place finish in Mr. Olympia. However, he remains a leading voice in the bodybuilding scene.

He has his own nutrition and supplement company that produces everything from protein to pre-workout.

He's also authored a bodybuilding book 'Jay Cutler's No-Nonsense Guide To Successful Bodybuilding,' and released several DVDs.[1]

Cutler is also active on social media, with over 500k subscribers to his YouTube channel.

This is where he talks about his journey and gives tips on how others can successfully get into bodybuilding.[2]

By using social media, Cutler has remained an influential voice in this sector and continues to shape the next generation of mass freaks.

Personal Life

Jay is married to Angie Feliciano, his second wife, who is a 42-year-old fitness model, bodybuilder, and influencer.

They've been married for over 5 years, and she loves to post pictures of them together on her social media. It's fair to say that Mr. Olympia has done well in love, career, and bodybuilding!

Also Check Out - Chris Bumstead Workout & Diet Plan


Current Body Stats

Stat

Measurement

Height

5’10”

Weight

260-274lbs

Age

49

Biceps

22 inches

Waist

34 inches

Chest

58 inches

Legs

30 inches

Jay Cutler Flexing His Chest Side View Pose

Jay Cutler Workout Principles

Jay takes a fairly structured approach to workout routines, targeting each muscle group on a different day.

This split has allowed him to excel throughout his professional bodybuilding career and develop an unreal physique.

However, to take the Mr. Olympia title 4 times, you know there's a bit more to it. There's no magic solution, but Jay has some solid workout principles he adopts in his approach.

High Volume Workouts

Many bodybuilders choose to train with heavy weights and lift until failure. This can have amazing results, but Cutler instead found that the best bodybuilder routine for him was high volume.

He had long workouts in the gym, taking the time to really push each of the muscle groups he was targeting that day.

By going for a lot of high-volume, long-duration workouts, he was able to rise to the top of the fitness industry and claim the Olympia crown.

Training For The Pump - Not Failure

The four-time Mr. Olympia also took a different approach to his sets, choosing not to go to failure.

He would aim for 8-12 reps every time, sticking to that rule and never pushing himself too hard. If he wanted to increase the intensity, he would just add more sets.

Jay Cutler’s approach is safer and easier to recover from. This is how he developed dense muscles and became a mass monster.

See Related - CrossFit Vs Bodybuilding

Short Breaks

Jay Cutler's approach meant he was in the gym for a long time but didn't waste time.

His competitive bodybuilding program only gave him short breaks between sets, and he typically only took 60 seconds before he went again.

This intense training routine helped him to produce testosterone and growth hormone and made him more productive.

This aided his muscular development and allowed him to grow his body parts larger than those doing fewer sets more slowly.

Take Rest Seriously

Jay Cutler did train hard, but he also rests up. He would take several hours in the gym to do a full workout, but he supported his body in building muscle by getting plenty of rest on his days off.

His training plan includes 2 rest days a week.

This rest day is sacred to Cutler and allows him to adequately recover from his high training volume routine and kept him in the best shape so he could remain the hardest working bodybuilder of his generation.

Jay Cutler Sleeping on a Couch

Double Train Weaker Areas

Cutler takes a strategic approach to his training to try and iron out weaknesses in his body.

As a competitive bodybuilder, he knew that he had to focus on his weak body parts, and during his week, he would double-train his weakest muscle groups.

This often meant focusing on his calves with a seated calf raise or performing donkey calf raises several times a week.

Jay Cutler's chest and back were built out using this technique, eliminating any weakness and growing back stronger.

Measure And Reassess

Jay Cutler's approach centers on recording and measuring his progress.

He carefully tracked his body measurements, weight, and image, along with his workouts, to determine what was working best.

Jay Cutler had the support of his trainer for this, but you can still take the same approach if you're serious about your development.

Target The Muscle From Every Angle

Jay hit each body part from every possible angle to create the full package. Instead of just squats, he did leg extensions, a single leg curl on each side, a stiff-legged deadlift, seated calf raises and standing calf raise exercises.

Instead of just a chest press, he did dumbbell flyes, dumbbell chest press exercises, and cable crossovers, etc.

I’m sure you get it, but the point is that he left no smaller muscle group untrained and hit his muscles from all sides.

Related Article - Different Bench Press Grips & What They Work

Eat Properly

Like any professional bodybuilder, Jay Cutler only grew because of the nutrition plan he put in place.

We'll come onto the Jay Cutler eating plan in a minute, but it's worth noting that all the greatest bodybuilders focus as much on diet as they do training.


Accomplishments - Competition History & Bodybuilding Titles

  • From 1993-2010, Cutler dominated the bodybuilding scene with wins in several different competitions:
  • 1993 NPC Iron Bodies Invitational – Teenage & Men's Heavyweight
  • 1993 NPC Teen Nationals – Heavyweight
  • 1995 NPC U.S. Tournament of Champions – Men's Heavyweight and Overall
  • 2000 IFBB Night of Champions
  • 2002 Arnold Classic
  • 2003 Arnold Classic
  • 2003 Ironman Pro Invitational
  • 2003 San Francisco Pro Invitational
  • 2003 Dutch Grand Prix.
  • 2003 British Grand Prix
  • 2004 Arnold Classic
  • 2006 Austrian Grand Prix
  • 2006 Romanian Grand Prix
  • 2006 Dutch Grand Prix
  • 2006 Mr. Olympia
  • 2007 Mr. Olympia
  • 2009 Mr. Olympia
  • 2010 Mr. Olympia

Jay Cutler's Diet Plan

Like any professional bodybuilder, Jay has to eat a serious amount of calories to maintain all that mass.

His diet plan is split into two, his bulking diet to maintain his off-season weight and encourage muscle development, and his cutting diet to prepare for competitions.

Both diets focus on having plenty of lean protein. He eats clean but does indulge in a cheat day every 2 weeks or so to boost his mood and keep him on track.

He also drinks several liters of water throughout the day to stay hydrated.

Bulking Diet

Jay's bulking diet consists of about 5000 calories a day, and he splits it into 7-10 meals.

By consuming several meals every few hours, he keeps his body fuelled and constantly gives his muscles something to absorb.

Each meal is centered around lean protein, and he loads the most calories into his breakfast. He typically aims for 40% carbs, 40% protein, and 20% fat.

A typical day would look something like this:

  • Meal 1: 10-15 egg whites, 3 whole eggs, 1 piece of toast, 2 packs of oatmeal
  • Meal 2: 12 ounces of chicken, 2 cups of brown rice
  • Meal 3: Protein shake, 8oz of chicken, 1 cup of oatmeal
  • Meal 4: 8oz steak, 2 cups of white rice
  • Meal 5: 12oz chicken, 1 cup of brown rice
  • Meal 6: Protein shake
  • Meal 7: 14oz chicken, 12 oz of sweet potato, 3 whole eggs
  • Meal 8: 6oz beef fillet, 2 cups of broccoli

Cutting Diet

Jay’s cutting diet was a lot more strict and helped him preserve his mass, while also improving his conditioning.

He aimed for 3000 calories, but instead went for a 30% carbs, 60% protein, and 10% fats ratio.

He would still have 5-6 meals a day, and this is what they might include:

  • Meal 1: 2 whole eggs, 3 slides of turkey bacon, 1 piece of Ezekiel toast
  • Meal 2: 2 cups of egg whites, 2 packets of oatmeal, 1 scoop of whey protein
  • Meal 3: 10oz of steak, 2 cups of white rice, mixed green and yellow peppers, and onions
  • Meal 4: 10oz of chicken breast, 12oz of sweet potato, green beans
  • Meal 5: 10oz of chicken breast, 2 cups of white rice, mixed peppers, and onions
  • Meal 6: Protein shake
Jay Cutler Eating a Meal at Home

What Supplements Does Jay Take?

Jay Cutler used supplements to support his diet and promote his health and fitness. They helped grow the Jay Cutler mass and improve his training routine.

The most important supplements he takes are:

  • Whey Protein
    Whey protein is the most commonly used supplement in the world. It’s designed to support muscle growth, and Cutler uses it to supplement his diet and give his body what it needs to build extra mass. It also helps to improve recovery, which is important when you train as long as he does.
  • Pre-Workout
    The Jay Cutler pre-workout, Prevail, is high caffeine and gives you intense focus. He also has the Pre-Workout Legend Stack to better improve performance in the gym. This helps him train for longer and improve his lifting performance.
  • BCAAs
    Branched-chain amino acids are taken to boost muscle growth. They stimulate the building of protein in muscle and reduce muscle breakdown. Jay uses BCAAs to protect his gains and keep his mass.
  • Multivitamins
    Multivitamins help to ensure that Cutler’s body gets all the nutrients it needs even when he’s on a strict diet. The exact multivitamins he uses change throughout the year, but he always takes some to keep his body in good health.

Jay Cutler now owns his own supplement brand, so it's fair to assume he's using their products.

He does mix up his pre-workout stack periodically, but you can get training tips and supplement information through the Jay Cutler workout app.

Jay Cutler showing Prevail pre-workout

Jay Cutler Workout Routine FAQs

How many calories does it take for Jay Cutler to maintain his muscle power?

Jay consumes 4000-5000 calories a day to maintain his muscle mass.

How many hours a day does Jay Cutler work out?

Jay Cutler trained 3-4 hours a day minimum, 5 days a week when he was competing.

How often does Jay Cutler do cardio?

Jay did a cardio workout 3-4 times a week in the morning. His cardio was short but helped him burn calories and increase definition without losing any mass.

Who trained Jay Cutler?

Jay Cutler was trained by Marcos Rodriguez - a bodybuilder in his own right.

What apparel does Jay sell?

Jay Cutler has a range of hoodies and tees, all available through his website.[3]


Conclusion

Cutler is one of the greatest bodybuilders to ever live. He was well known for training every body part to its limit and perfecting his physique over many years through training and dedication.

Everybody is different, but hopefully this article has given you some insight into one of the best bodybuilding routines and provided you with some tips to boost your performance.

Reference:

1. https://jaycutler.com/
2. https://www.youtube.com/channel/UCb41hIvO1CE92dX1ZB1SFZw
3. https://jaycutler.com/collections/mens-apparel 

Last Updated on January 17, 2023