Jay Cutler’s Workout Routine

Jay Cutler stands as one of the most influential and celebrated IFBB bodybuilders. He clinched the esteemed bodybuilding title of “Mr. Olympia” four times. Bodybuilding has played a significant role in Jay’s life, shaping his journey. 

Jay Cutler’s impressive physique is characterized by his quadriceps and overall definition, comparable to the stature of Greek gods. The foot stomp he performed onstage in 2009 remains etched in memory. His quadriceps showcased both size and aesthetic appeal. Every time Jay Cutler has graced the stage, he has consistently wowed both judges and spectators alike with his imposing yet chiseled physique.

Starting from humble roots in amateur bodybuilding and ascending to claim the prestigious title of Mr. Olympia, Jay Cutler’s journey is undeniably remarkable. His accomplishments have solidified his position as a prominent figure in the bodybuilding hall of fame.

The whole credit of Jay Cutler’s outstanding physique goes to his brutal training sessions and ultra-strict diet regimen. His unparalleled dedication to bodybuilding sets him apart. 

Now, let’s delve into a comprehensive overview of Jay Cutler’s Workout Routine.

Unlocking the Training Secrets of Jay Clulyter

The age-old adage “Rome was not built in a day” rings true for Jay Cutler’s imposing physique, earning him the nickname “mass monster.” His colossal build is the result of relentless training sessions and years of heavy lifting spanning over two decades. Jay’s unmatched consistency and intensity in his training regimen set him apart.

When it comes to training, Jay Cutler prioritizes establishing a strong mind-muscle connection over simply piling on ultra-heavy weights.

Jay Cutler’s workout routine revolves around a high-volume approach, emphasizing a greater number of sets and reps for most exercises.

Jay Cutler Workout Routine

Jay Cutler approaches his training with unwavering commitment, incorporating a diverse array of exercises to target each muscle group from various angles. His workout plan is carefully crafted to ensure optimal muscle stimulation and development, enhancing both size and definition.

The following part offers an insightful breakdown of Jay Cutler’s exercise routine, showcasing the meticulous planning and dedication behind his impressive physique.

Monday – Deltoids, Trapezius, Triceps, and Abs

Deltoids

• Dumbbell Side Laterals : 3 sets of 12 reps
• Dumbbell Press: 3 sets of 8-12 reps
• Cable Side Lateral Raises: 3 sets of 8-12 reps
• Front Raises with an Olympic Barbell: 2 sets of 10 reps
• Bent-Over Dumbbell Laterals: 3 sets of 10 reps

Triceps

• Cable Extensions: 4 sets of 15 reps
• Single Arm Extensions: 3 sets of 15 reps
• Close-Grip Bench Press supersetted with French Presses: 3 sets of 8 reps (each)
• Dumbbell Kickbacks: 3 sets of 12 reps
• Dips: 3 sets of 15 reps

Trapezius

• Shrugs: 4 sets of 12 reps

Abs

• Crunches: 3 sets of 20 reps
• Rope Crunch: 3 sets of 20 reps
• Hanging Leg Raises: 3 sets of 12 reps
• Leg Lifts: 3 sets of 10 reps

Tuesday – Back

• Wide-Grip Pulldowns: 3 sets of 10 reps
• Dumbbell Rows: 3 sets of 10 reps
• Bent Over Barbell Rows: 4 sets of 10 reps
• Deadlifts: 3 sets of 12 reps
• Close-Grip T-Bar Rows: 3 sets of 10 reps
• Behind-the-Neck Pulldowns: 3 sets of 10 reps
• Seated Rows: 3 sets of 10 reps
• Hyperextensions: 3 sets of 10 reps

Wednesday – Rest

Thursday – Chest, Biceps, Forearms, and Abs

Chest

• Incline Barbell Press: 5 sets of 10-12 reps
• Flat Dumbbell Press: 3 sets of 8-10 reps
• Incline Dumbbell Flyes: 3 sets of 10 reps
• Cable Crossovers: 3 sets of 12 reps
• Decline Bench Press: 3 sets of 8 reps

Biceps

• Straight Bar Curls5 x 15
• Single Arm Dumbbell Curls: 3 sets of 12 reps
• Single Arm Preacher Curls: 3 sets of 10 reps
• Hammer Curls: 2 sets of 12-15 reps

Forearms

• Reverse Curls: 6 sets of 15 reps

Abs

• Crunches: 3 sets of 20 reps
• Rope Crunches: 3 sets of 20 reps
• Hanging Leg Raises: 3 sets of 12 reps
• Leg Lifts: 3 sets of 10 reps

Friday – Quadriceps

• Leg Extensions: 3 sets of 20 reps
• Leg Press: 4 sets of 12 reps
• Squats: 4 sets of 6-10 reps
• Lunges: 3 sets of 8 reps steps per leg
• Leg Extensions (heavy): 4 sets of 10 reps

Saturday – Hamstrings, Calves, and Abs

Hamstrings

• Lying Leg Curls: 6 sets of 12 reps
• Romanian Deadlift: 3 sets of 10 reps
• Single Leg Hamstring Curl: 3 sets of 12 reps
• Leg Press (feet high and wide): 3 sets of 12 reps

Calves

• Standing Calf Raises: 4 sets of 10 reps
• Donkey Calf Raises: 2 sets of 10 reps
• Seated Calf Raises: 3 sets of 10 reps

Abs

• Crunches: 3 sets of 20 reps
• Rope Crunches: 3 sets of 20 reps
• Hanging Leg Raises: 3 sets of 12 reps
• Leg Lifts: 3 sets of 10 reps

Sunday – Rest

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Jay Cutler likes to mix up his exercises when it comes to his legs, arms, and back workouts. By incorporating varied movements, he effectively targets each muscle group from different angles

When it comes to his smaller muscle groups like biceps and triceps, he focuses more on muscle contractions rather than the weight lifted. He often opts for lighter or moderate weights to facilitate a stronger mind-muscle connection, prioritizing quality over quantity in his reps.

Conversely, when targeting larger muscle groups like the back and legs, Jay’s training sessions are characterized by intense, high-intensity workouts designed to push his limits

How Many Days A Week Does Jay Cutler Workout?

Jay Cutler prefers to workout for 5 days a week hitting most of his muscle groups once a week.

How Long Does Jay Cutler Workout?

Jay Cutler’s training sessions typically span between 60 to 90 minutes, it depends on the number of muscles he is training in a single workout session. He usually trains 1-2 muscle groups per session.

When it comes to larger muscle groups like the legs and the back, he devotes 40-60 minutes of training to them. On the contrary, when it comes to smaller muscle groups he trains them for no more than 30 minutes.

The Bottom Line

We hope that this workout guide has provided you with all the essential information regarding Jay Cutler’s workout routine. Before you start following Jay Cutler’s workout routine, it’s advisable to make certain adjustments tailored to your individual needs and training experience.

Jay Cutler is nothing less than a genetic freak and his training program can be too challenging for you. Blindly copying his workout routine could also increase the risk of injury. Therefore, it’s strongly advised to only undertake Jay Cutler’s workout program under the guidance and supervision of a fitness expert.