Whether you want to compete in bodybuilding or build an aesthetic and strong physique, you can try the Jay Cutler training program.
Jay Cutler (50) is one of the six elite bodybuilders who won Mr. Olympia four or more times. He won the prestigious title in 2006, 2007, 2009, and 2010, which made him popular around the world.
Besides his incredible and well-defined physique, he is known for his high-intensity and high-volume training approach.
Jay Cutler followed various workout programs and constantly made changes to suit his needs, so I can’t hand out all his programs.
In this article, I’ve shared his three routines that can help you build a firm, thick, and muscular physique. These training programs are highly inspired by Jay Cutler, not the exact copy.
I’ve made some changes in his routine so that many fitness enthusiasts can try the Jay Cutler Workout Plan. You can also adjust them based on your fitness level and goal.
Jay Cutler Workout Summary
Workout Plans
- Routine 1: Simple Muscle Group Split (Training one muscle per day)
- Routine 2: Cut Like Cutler
- Routine 3: Advanced Training Split
- Depending on your fitness level, you can follow one of them for twelve months. You can also merge and divide them into three phases, four weeks each.
High Volume Training
Cutler often incorporates high-volume workouts, which involve performing many sets and repetitions for each muscle group. This approach helped him grow mass and build an incredible shape.
Rest Between Sets
Jay Cutler keeps the rest time short between sets. He usually rests for 60 seconds between moderate weight/isolation exercises and 2-4 minutes when he trains for strength (heavy-weight focus).
Warm-up Before Main Training
Warm up for up to ten minutes to increase your body temperature and oxygen supply. You can start your training with a 3-5 minute light jog. It is also best to perform one light set before each exercise to activate and prepare the muscles to lift heavy and minimize the risk of injuries.
Routine 1 – Basic Jay Cutler Workout Split
This program involves training every muscle group at least once a week. It is excellent for every fitness who wants to follow a straightforward but effective workout routine.
Schedule 1:
- Monday – Chest and Calves
- Tuesday – Triceps and Biceps
- Wednesday – Back
- Thursday – OFF
- Friday – Delts and Traps
- Saturday – Quads, Hamstrings, and Calves
- Sunday – OFF
Monday – Chest and Calves
| Exercise | Sets | Reps |
|---|---|---|
| Hammer Strength Incline Press | 3 | 12, 10, 8 |
| Flat Dumbbell Bench Press | 3 | 12, 10, 8 |
| Incline Dumbbell Fly | 3 | 12, 10, 8 |
| Parallel Bar Dips | 3 | 10-12 |
| Decline Barbell Press | 3 | 10-12 |
| Standing Calf Raise | 3 | 12-15 |
| Seated Calf Raise | 3 | 12-15 |
Tuesday – Triceps and Biceps
| Exercise | Sets | Reps |
|---|---|---|
| Rope Pressdown | 3 | 15, 12, 10 |
| Straight Bar Pressdown | 3 | 15, 12, 10 |
| Close Grip Bench Press | 3 | 12, 10, 8 |
| Dip Machine | 3 | 12, 10, 8 |
| EZ Bar Skull Crushers | 3 | 12, 10, 8 |
| Single Arm Reverse Pressdown | 3 | 12, 10, 8 |
| Seated Dumbbell Alternating Curl | 3 | 15, 12, 10 |
| Machine Incline Curl | 3 | 15, 12, 10 |
| Barbell Preacher Curl | 3 | 15, 12, 10 |
| Dumbbell Hammer Curl | 3 | 12, 10, 8 |
| Cable Overhead Curl | 3 | 12, 10, 8 |
Wednesday – Back
| Exercise | Sets | Reps |
|---|---|---|
| Underhand Lat Pulldown | 3 | 8-10 |
| Neutral Grip Pulldown | 3 | 10-12 |
| Deadlift | 3 | 6-8 |
| T-Bar Row | 3 | 8-10 |
| Dumbbell Row | 3 | 10-12 |
| Barbell Row | 3 | 10-12 |
| Seated Cable Row | 3 | 10-12 |
Friday – Delts and Traps
| Exercise | Sets | Reps |
|---|---|---|
| Seated Dumbbell Side Raise | 3 | 10-12 |
| Dumbbell Overhead Press | 3 | 8-10 |
| Machine Shoulder Press | 3 | 10-12 |
| Reverse Pec Deck | 3 | 10-12 |
| Dumbbell Shrug | 3 | 10-12 |
| Barbell Upright Row | 3 | 10-12 |
Saturday – Quads, Hamstrings, and Calves
| Exercise | Sets | Reps |
| Leg Extension (Warm Up) | 2 | 12-15 |
| Back Squat | 3 | 8-10 |
| Leg Press | 3 | 10-12 |
| Dumbbell Lunges | 3 | 10-12 |
| Hack Squat | 3 | 10-12 |
| Leg Extension | 3 | 12-15 |
| Seated Leg Curl | 3 | 10-12 |
| Lying Leg Curl | 3 | 10-12 |
| Barbell Romanian Deadlift | 3 | 8-10 |
| Standing Single Leg Curl | 3 | 10-12 |
| Hip Abduction | 3 | 10-12 |
| Hip Adduction | 3 | 10-12 |
Jay Cutler Workout Program for Strength & Size (Plan 2)
This Jay Cutler workout routine involves training with heavy weight in the first week and with moderate weight in the second week and repeating this pattern till the twelfth week.
This bodybuilding program is excellent for people who not only want to put on muscles but also increase their lifting ability.
Schedule 2:
- Day 1 – Thighs and Calves
- Day 2 – Chest and Abs
- Day 3 – Back and Calves
- Day 4 – OFF
- Day 5 – Delts and Traps
- Day 6 – Arms and Abs
- Day 7 – OFF
Day 1 – Thighs and Calves
| Week 1 (Heavy) | Week 2 (Moderate) |
|---|---|
| Leg Extension (4 sets x 10 reps) | Laying Leg Curls (4 x 20 reps) |
| Leg Curls (4 sets x 10 reps) | Walking Lunges (4 x 20 reps) |
| Back Squats (3 sets x 6-10 reps) | One-Leg Extension (4 x 20 reps) |
| Leg Press (3 sets x 8-10 reps) | Stiff Leg Deadlifts (3 x 15 reps) |
| Seated Calf Raises (4 x 10-15 reps) | Standing Calf Raises (3 x 25 reps) |
Day 2 – Chest and Abs
| Week 1 (Heavy) | Week 2 (Moderate) |
|---|---|
| Bench Press (3 sets x 5-10 reps) | Decline DB Press (4 x 12-20 reps) |
| Incline DB Press (3 sets x 6-10 reps) | Cable Cross-Over (4 x 12-18 reps) |
| Incline DB Flyies (3 sets x 6-10 reps) | Wide Grip Bench Press (4 x 10-15 reps) |
| Machine Press (3 sets x 6-10 reps) | Bar Dips (4 x 15 reps) |
| Rope Crunches + Sit-up (3 x 10-12 reps) | Rope Crunches + Sit-up (4 x 20 reps) |
- Superset sit-up and cable kneeling crunches.
Day 3 – Back and Calves
| Week 1 (Heavy) | Week 2 (Moderate) |
|---|---|
| Pull-Ups (3 sets x 10 reps) | Seated Row (4 x 15-20 reps) |
| Bent-over Rows (3 x 6-10 reps) | Reverse Grip Pulldown (4 x 15-20 reps) |
| Deadlifts (3 sets x 4-8 reps) | Straight Arm Lat Pullover (4 x 15-20 reps) |
| Single Arm DB Row (3 x 6-8 reps) | Rack Pulls (4 x 10-15 reps) |
| Seated Calf Raises (3 x 15 reps) | Lat Pulldown (4 x 15-20 reps) |
| – | Seated Calf Raises (4 x 25 reps) |
Day 5 – Delts and Traps
| Week 1 (Heavy) | Week 2 (Moderate) |
|---|---|
| Seated Military Press (3 x 6-10 reps) | Arnold Press (4 x 12-20 reps) |
| Lateral + Front Raises (3 x 6-10 reps) | Reverse Pec Deck (4 x 12-20 reps) |
| Upright Rows (3 sets x 6-10 reps) | Barbell Front Raises (4 x 12-20 reps) |
| DB Shrugs (3 sets x 6-8 reps) | Standing Military Press (4 x 12-20 reps) |
| – | Cable Delt Raises (4 x 12-20 reps) |
| – | Barbell Shrugs (4 x 12-20 reps) |
- Superset front and lateral delt raise.
Day 6 – Arms and Abs
| Week 1 (Heavy) | Week 2 (Moderate) |
|---|---|
| Skull Crushers (3 sets x 8-10 reps) | Straight Body Dips (4 x 12-20 reps) |
| Pushdown + Kickback (3 x 8-10 reps) | DB OH Extension (4 x 12-20 reps) |
| Barbell Curls (3 sets x 8-10 reps) | Preacher Curls (4 x 12-20 reps) |
| Incline DB Curl (3 sets x 8-10 reps) | Straight Bar Curl (4 x 12-20 reps) |
| Hanging Leg Raises (3 x 8-10 reps) | Reverse Barbell Curl (4 x 12-20 reps) |
| Cable Wood Chop (3 x 8-10 reps) | Rope Crunches (4 x 15-25 reps) |
- Superset triceps pushdown and kickback
Source: Cut Like Cutler Trainer (Muscleandstrength.com)
Routine 3 – Jay Cutler Olympia Workout Routine
This routine is inspired by Jay Cutler’s 2008 Olympia training split (Originally published on Bodybuilding.com). It is a high-volume workout routine that involves training two muscles every workout day.
Those working out for a while and looking for a challenging program can try this Jay Cutler bodybuilding routine.
Schedule 3:
- Monday – Shoulder, Triceps, and Abs
- Tuesday – Back
- Wednesday – OFF
- Thursday – Chest, Biceps, Forearms and Abs
- Friday – Quadriceps
- Saturday – Hamstrings, Calves, and Abs
- Sunday – OFF
Monday – Shoulder, Triceps, and Abs
| Exercise | Sets | Reps |
| Dumbbell Lateral Raise | 3 | 10-12 |
| Seated DB Overhead Press | 3 | 10-12 |
| Cable Side Delt Raise | 3 | 8-12 |
| Barbell Front Raise | 2 | 8-12 |
| Bent Over DB Lateral Raise | 3 | 8-12 |
| Cable OH Triceps Extension | 4 | 15 |
| One-arm OH Triceps Extension | 3 | 15 |
| Close-Grip Bench Press | 3 | 8 |
| French Press | 3 | 8 |
| Dumbbell Kickbacks | 3 | 12 |
| Straight Torso Dips | 3 | 15 |
| Shrugs | 4 | 12 |
| Bodyweight Crunches | 3 | 20 |
| Rope Crunch | 3 | 20 |
| Hanging Leg Raise | 3 | 12 |
| Lying Leg Lifts | 3 | 10 |
Tuesday – Back
| Exercise | Sets | Reps |
|---|---|---|
| Wide-Grip Front Lat Pulldown | 3 | 8-12 |
| One-arm Dumbbell Row | 3 | 8-12 |
| Bent Over Barbell Row | 4 | 8-12 |
| Conventional Deadlifts | 3 | 8-10 |
| Close-Grip T-Bar Row | 3 | 8-12 |
| Behind-the-Neck Pulldown | 3 | 8-12 |
| Seated Cable Row | 3 | 8-12 |
| Hyperextension | 3 | 8-12 |
Thursday – Chest, Biceps, Forearms and Abs
| Exercise | Sets | Reps |
|---|---|---|
| Incline Barbell Bench Press | 5 | 10-12 |
| Flat Dumbbell Bench Press | 3 | 8-10 |
| Incline Dumbbell Flies | 3 | 8-10 |
| Cable Crossovers | 3 | 12 |
| Decline Barbell Bench Press | 3 | 8 |
| Straight Bar Curl | 5 | 15 |
| Alternating Dumbbell Curl | 3 | 12 |
| Single Arm Preacher Curl | 3 | 10 |
| Hammer Curl | 2 | 12-15 |
| Reverse Curls | 6 | 15 |
| Bodyweight Crunches | 3 | 20 |
| Kneeling Cable Crunches | 3 | 20 |
| Hanging Leg Raise | 3 | 12 |
| Lying Leg Raises | 3 | 10 |
Friday – Quadriceps
| Exercise | Sets | Reps |
|---|---|---|
| Leg Extensions (Light) | 3 | 20 |
| Leg Press | 4 | 12 |
| Back Squats | 4 | 6-10 |
| Forward Lunges | 3 | 8/leg |
| Leg Extensions (Heavy) | 4 | 10 |
Saturday – Hamstrings, Calves, and Abs
| Exercise | Sets | Reps |
|---|---|---|
| Lying Leg Curl | 6 | 12 |
| Romanian Deadlift | 3 | 10 |
| Single Leg Hamstring Curl | 3 | 12 |
| Leg Press (Feet High and Wide) | 3 | 12 |
| Standing Calf Raise | 4 | 10 |
| Donkey Calf Raise | 2 | 10 |
| Seated Calf Raise | 3 | 10 |
| Bodyweight Crunches | 3 | 20 |
| Kneeling Cable Crunches | 3 | 20 |
| Hanging Leg Raise | 3 | 12 |
| Lying Leg Raises | 3 | 10 |
Who Can Follow Jay Cutler Training Program?
Anyone who wants to put on mass and build a good-looking, sizable physique can try Jay Cutler’s training plan.
However, you must have solid fundamental strength and a little knowledge of how exercise and nutrition work.
Without experience and knowledge, you may be unable to utilize Cutler’s workout efficiently.
Jay Cutler Workout Tips to Maximize Your Results
1. High-Intensity
Jay Cutler used to take short intervals between sets to keep the intensity high. He believes in pushing the limits of one’s strength and endurance to stimulate muscle growth.
2. Focus More on Weaker Areas
When it comes to building a defined physique, every muscle should look symmetrical. That’s why legend Jay Cutler suggests working more on weaker muscles. You can do unilateral exercises to train your biceps, triceps, chest, legs, and back unilaterally using one arm or leg at a time.
3. Add Variety to Your Workout
You know we can do one exercise in multiple ways by changing the grip and position. Let’s take an example of lat pulldown; we can do it underhand grip, overhand grip, neutral grip, front, behind-the-neck, wider, and narrow grip lat pulldown. So, train every muscle from various angles to develop an aesthetic physique.
4. No Ego Lifting
There’s no room for ego-lifting in Cutler’s training. Jay Cutler advises you to hold your emotions and focus on building muscles, doing standard reps and sets, and feeling mind-muscle connection instead of putting all your effort into a single rep.
5. Nutrition
Whether you want to put on mass or cut fat, you must focus on your diet. Eating lean protein and healthy carbs and fats can help you build quality muscles over time.
Here’s the standard diet recommendation for bodybuilding based on an article published by the Journal of International Society of Sports Nutrition:1 Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014;11:20. Published 2014 May 12. doi:10.1186/1550-2783-11-20
- Protein – You need to consume sufficient protein 2.3–3.1 g/kg/day, with optimal amounts of 0.50–0.7 g/kg per meal and distributed evenly throughout meals, including pre and post-training.
- Fats – You can take fats in moderate amounts, like 0.5–1.5 g/kg/day or 15-30% of calories you consume.
- Carbohydrates: You can consume enough carbs, 3–5 g/kg/day, to support energy demands from resistance exercise.
Other than the above nutrients, Creatine monohydrate (3–5 g/day), caffeine (5–6 mg/kg), beta-alanine (3–5 g/day), and citrulline malate (8 g/day) might yield ergogenic effects that can be beneficial for bodybuilders – study suggested.
6. Have Patience and Train Consistently
Good things take time to cultivate. You have to train consistently and consume the optimum nutrition to build muscles. If you maintain consistency in your training and diet, you’ll surely see the results.
Download The Jay Cutler Workout Plan PDF
Related Workout Programs
References
- 1Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014;11:20. Published 2014 May 12. doi:10.1186/1550-2783-11-20
