Last Updated On June 29, 2023
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.
- Jay 'Comeback Kid' Cutlers Workout Summary
- Jay Cutler's Workout Program
- Who Is Jay Cutler? (Mr. Olympia Bodybuilder)
- Current Body Stats
- Jay Cutler Workout Principles Explained
- Accomplishments - Competition History & Bodybuilding Titles
- Jay Cutler's Diet Plan
- What Supplements Does Jay Take?
- Jay Cutler Workout Routine FAQs
- Conclusion
Jay 'Comeback Kid' Cutlers Workout Summary
Main Workout Goal | Building Muscle Mass And Strength |
Program Duration | 11 weeks |
Workout Days Per Week | 5 |
Time Per Workout | 60-120 minutes |
Recommended Supplements | Whey Protein Powder Pre-Workout BCAA's Multivitamins |
Jay Cutler's Workout Program
Monday: Chest & Calves
Chest Workout 1
Exercises | Sets | Reps | Rest |
|---|---|---|---|
30 Degree Incline Bench Press | 3-4 | 8-12 | 30-35 secs |
30 Degree Incline Dumbbell Press | 3-4 | 8-12 | 30-35 Secs |
Machine Pec Dec | 3-4 | 8-12 | 30-35 Secs |
Flat Dumbbell Flyes | 3-4 | 8-12 | 30-35 Secs |
Flat Bench Press | 3-4 | 8-12 | 30-35 Secs |
Cable Crossover | 3-4 | 8-12 | 30-35 Secs |
Lying Dumbbell Pullover | 3-4 | 8-12 | 30-35 Secs |
Chest Workout 2
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Hammer Strength Incline Press | 3-4 | 8-12 | 30-35 Secs |
Close grip bench press | 3-4 | 8-12 | 30-35 Secs |
30 Degree Incline Dumbbell Press | 3-4 | 8-12 | 30-35 Secs |
Smith Machine Bench Press | 3-4 | 8-12 | 30-35 Secs |
Machine Pec Dec | 3-4 | 8-12 | 30-35 Secs |
Calves workout
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Seated Calf Raise | 3-4 | 8-12 | 30-40 secs |
Standing Calf Raise | 3-4 | 8-12 | 30-40 Secs |
Donkey Calf Raise | 3-4 | 8-12 | 30-40 Secs |
Tuesday: Biceps & Triceps
Arm Workout 1
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Rope Triceps Pushdown | 3-4 | 8-12 | 30-35 secs |
Bench Press (shoulder-width grip) | 3-4 | 8-12 | 30-35 Secs |
Straight Bar Triceps Pushdown | 3-4 | 8-12 | 30-35 Secs |
Overhead Dumbbell Triceps Extension | 3-4 | 8-12 | 30-35 Secs |
One-Arm Underhand Grip Triceps Pushdown | 3-4 | 8-12 | 30-35 Secs |
Standing Barbell Curl/ Reverse Curl | 3-4 | 8-12 | 30-35 Secs |
Dumbbell curl | 3-4 | 8-12 | 30-35 Secs |
Standing Alternating Dumbbell Hammer Curls | 3-4 | 8-12 | 30-35 Secs |
One-arm Machine Preacher Curls | 3-4 | 8-12 | 30-35 Secs |
Standing Alternating Dumbbell Curls (supinating grip) | 3-4 | 8-12 | 30-35 Secs |
Arm Workout 2
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Machine Preacher Curls | 3-4 | 8-12 | 30-35 Secs |
Standing Dumbbell Curls (hammer grip) | 3-4 | 8-12 | 30-35 Secs |
90 Degree Preacher EZ-bar curl | 3-4 | 8-12 | 30-35 Secs |
Dumbbell Concentration Curl | 3-4 | 8-12 | 30-35 Secs |
Standing Barbell Curls | 3-4 | 8-12 | 30-35 Secs |
Standing Dumbbell Curls (supinating grip) | 3-4 | 8-12 | 30-35 Secs |
Standing Rope Cable Pushdown | 3-4 | 8-12 | 30-35 Secs |
Standing Cable Pushdown (pronated grip) | 3-4 | 8-12 | 30-35 Secs |
V-bar Dips (upright torso) | 3-4 | 8-12 | 30-35 Secs |
Skull Crushers (to forehead) | 3-4 | 8-12 | 30-35 Secs |
One-Arm Cable Pushdown (supinated grip) | 3-4 | 8-12 | 30-35 Secs |
Wednesday: Rest
Thursday: Back
Back Workout 1
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Nautilus Pullover Machine | 3-4 | 8-12 | 30-40 secs |
Lat Pulldown (wide/overhand grip) | 3-4 | 8-12 | 30-40 Secs |
Hammer Strength low row | 3-4 | 8-12 | 30-40 Secs |
Reverse Grip Pull Down (medium/supinated grip) | 3-4 | 8-12 | 30-40 Secs |
Bent Over Barbell Row | 3-4 | 8-12 | 30-40 Secs |
Seated Cable Rows (v-handle) | 3-4 | 8-12 | 30-40 Secs |
Seated Cable Rows (overhand grip) | 3-4 | 8-12 | 30-40 Secs |
45 Degree Back Extension | 3-4 | 8-12 | 30-40 Secs |
Back Workout 2
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Lat pulldown (wide/supinated grip) | 3-4 | 8-12 | 30-40 Secs |
Standing barbell row (supinated grip) | 3-4 | 8-12 | 30-40 Secs |
One-arm dumbbell row | 3-4 | 8-12 | 30-40 Secs |
Lat pulldown (narrow / neutral grip) | 3-4 | 8-12 | 30-40 Secs |
Seated cable row (v-handle) | 3-4 | 8-12 | 30-40 Secs |
Dorian Yates deadlift | 3-4 | 8-12 | 30-40 Secs |
Behind The Neck Pulldown (wide/pronated grip) | 3-4 | 8-12 | 30-40 Secs |
Friday: Shoulder
Shoulder Workout 1
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Seated Dumbbell Lateral raise | 3-4 | 8-12 | 30-35 secs |
Seated Dumbbell Overhead Press | 3-4 | 8-12 | 30-35 Secs |
Standing Cable Lateral Raise | 3-4 | 8-12 | 30-35 Secs |
Alternating Dumbbell Front Raise | 3-4 | 8-12 | 30-35 Secs |
Reverse Pec Dec | 3-4 | 8-12 | 30-35 Secs |
Bent Over Rear Delt Fly | 3-4 | 8-12 | 30-35 Secs |
Shoulder Workout 2
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Seated Dumbbell Lateral Raise | 3-4 | 8-12 | 30-35 Secs |
Standing Barbell Overhead Press | 3-4 | 8-12 | 30-35 Secs |
Dumbbell Shrug | 3-4 | 8-12 | 30-35 Secs |
One-Arm Cable Lateral Raise | 3-4 | 8-12 | 30-35 Secs |
Rear Delt Cable Pull Apart | 3-4 | 8-12 | 30-35 Secs |
Reverse Pec Dec | 3-4 | 8-12 | 30-35 Secs |
Saturday: Bodybuilder Leg Workout
Leg Workout 1
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Machine Leg Extension | 3-4 | 8-12 | 30-40 secs |
Leg Press | 3-4 | 8-12 | 30-40 Secs |
Machine Hack Squat | 3-4 | 8-12 | 30-40 Secs |
Barbell Lunges | 3-4 | 8-12 | 30-40 Secs |
Machine Front Squats | 3-4 | 8-12 | 30-40 Secs |
Machine Leg Extension | 3-4 | 8-12 | 30-40 Secs |
Seated Leg Curl | 3-4 | 8-12 | 30-40 Secs |
Lying Leg Curl | 3-4 | 8-12 | 30-40 Secs |
Romanian Deadlift | 3-4 | 8-12 | 30-40 Secs |
Kneeling Leg Curl | 3-4 | 8-12 | 30-40 Secs |
Leg Workout 2
Exercises | Sets | Reps | Rest |
|---|---|---|---|
45-degree Leg Press | 3-4 | 8-12 | 30-40 Secs |
Machine Hack Squat | 3-4 | 8-12 | 30-40 Secs |
Machine Leg Extension | 3-4 | 8-12 | 30-40 Secs |
Smith Machine squats | 3-4 | 8-12 | 30-40 Secs |
Walking barbell Lunges | 3-4 | 8-12 | 30-40 Secs |
Seated Leg Curls | 3-4 | 8-12 | 30-40 Secs |
Lying Leg Curls | 3-4 | 8-12 | 30-40 Secs |
Stiff-Legged Deadlifts | 3-4 | 8-12 | 30-40 Secs |
Unilateral Leg Curls | 3-4 | 8-12 | 30-40 Secs |
Sunday: Rest
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!
Related Article - Chris Bumstead Workout Routine And 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 Workout Principles Explained
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.
Related Article - Ronnie Coleman's Exercise Routine And Diet
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.
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.
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, dumbbell tricep 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 Smart!
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
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:
Related Article - Dorian Yates Diet Plan And Workout
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:
What To Go For
What To Avoid
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:
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.
Related Article - David Laid's Diet Program And Exercise
Jay Cutler Workout Routine FAQs
Jay consumes 4000-5000 calories a day to maintain his muscle mass.
Jay Cutler trained 3-4 hours a day minimum, 5 days a week when he was competing.
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.
Jay Cutler was trained by Marcos Rodriguez - a bodybuilder in his own right.
Jay Cutler has a range of hoodies and tees, all available through his website. [3]
See Also - Dana Linn Bailey Workout Routine
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
