12-Week Jay Cutler Training Program with Free PDF

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

Jay Cutler Bodybuilding Routine
Jay Cutler Instagram

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

ExerciseSets Reps
Hammer Strength Incline Press312, 10, 8
Flat Dumbbell Bench Press312, 10, 8
Incline Dumbbell Fly312, 10, 8
Parallel Bar Dips310-12
Decline Barbell Press310-12
Standing Calf Raise312-15
Seated Calf Raise312-15

Tuesday – Triceps and Biceps

Rope Pressdown315, 12, 10
Straight Bar Pressdown315, 12, 10
Close Grip Bench Press312, 10, 8
Dip Machine312, 10, 8
EZ Bar Skull Crushers312, 10, 8
Single Arm Reverse Pressdown312, 10, 8
Seated Dumbbell Alternating Curl315, 12, 10
Machine Incline Curl315, 12, 10
Barbell Preacher Curl315, 12, 10
Dumbbell Hammer Curl312, 10, 8
Cable Overhead Curl312, 10, 8

Wednesday – Back

Underhand Lat Pulldown38-10
Neutral Grip Pulldown310-12
T-Bar Row38-10
Dumbbell Row310-12
Barbell Row310-12
Seated Cable Row310-12

Friday – Delts and Traps

Seated Dumbbell Side Raise310-12
Dumbbell Overhead Press38-10
Machine Shoulder Press310-12
Reverse Pec Deck310-12
Dumbbell Shrug310-12
Barbell Upright Row310-12

Saturday – Quads, Hamstrings, and Calves

Leg Extension (Warm Up)212-15
Back Squat38-10
Leg Press310-12
Dumbbell Lunges310-12
Hack Squat310-12
Leg Extension312-15
Seated Leg Curl310-12
Lying Leg Curl310-12
Barbell Romanian Deadlift38-10
Standing Single Leg Curl310-12
Hip Abduction310-12
Hip Adduction310-12

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

Dumbbell Lateral Raise310-12
Seated DB Overhead Press310-12
Cable Side Delt Raise38-12
Barbell Front Raise28-12
Bent Over DB Lateral Raise38-12
Cable OH Triceps Extension415
One-arm OH Triceps Extension315
Close-Grip Bench Press38
French Press38
Dumbbell Kickbacks312
Straight Torso Dips315
Bodyweight Crunches320
Rope Crunch320
Hanging Leg Raise312
Lying Leg Lifts310

Tuesday – Back

Wide-Grip Front Lat Pulldown38-12
One-arm Dumbbell Row38-12
Bent Over Barbell Row48-12
Conventional Deadlifts38-10
Close-Grip T-Bar Row38-12
Behind-the-Neck Pulldown38-12
Seated Cable Row38-12

Thursday – Chest, Biceps, Forearms and Abs

Incline Barbell Bench Press510-12
Flat Dumbbell Bench Press38-10
Incline Dumbbell Flies38-10
Cable Crossovers312
Decline Barbell Bench Press38
Straight Bar Curl515
Alternating Dumbbell Curl312
Single Arm Preacher Curl310
Hammer Curl212-15
Reverse Curls615
Bodyweight Crunches320
Kneeling Cable Crunches320
Hanging Leg Raise312
Lying Leg Raises310

Friday – Quadriceps

Leg Extensions (Light)320
Leg Press412
Back Squats46-10
Forward Lunges38/leg
Leg Extensions (Heavy)410

Saturday – Hamstrings, Calves, and Abs

Lying Leg Curl612
Romanian Deadlift310
Single Leg Hamstring Curl312
Leg Press (Feet High and Wide)312
Standing Calf Raise410
Donkey Calf Raise210
Seated Calf Raise310
Bodyweight Crunches320
Kneeling Cable Crunches320
Hanging Leg Raise312
Lying Leg Raises310

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 supplementationJ 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


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Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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