Jay Cutler Workout Routine

Are you looking for a workout routine that will help you get the physique of a bodybuilding champion? Jay Cutler is a four-time Mr. Olympia who knows how to achieve maximum results in the gym. So what’s his secret to sculpting an impressive physique?

Jay Cutler needs no introduction to the world of bodybuilding and fitness. He has earned several championships, titles, and acclaim in his 17-year bodybuilding career, becoming one of the most recognized faces of professional bodybuilding.

Whether you aspire to be a professional or want a strong, well-defined physique like Jay Cutler’s, here’s everything you need to know about his famous workout routine that has helped him reach the top level of competition. 

This article looks at how Jay Cutler trains for success and shares tips on successful dieting that you can incorporate into your routine for maximum gains. Read on to discover why Jay Cutler is considered one of the top bodybuilders ever and why his workouts have been copied by many aspiring athletes who dream of attaining excellence in physical form.

“Surround yourself with people who dream BIGGER than you do.”


All About Jay Cutler

Jason (Jay) Isaac Cutler is a retired professional bodybuilder and fitness personality. He was born on August 3rd, 1973, in Worcester, Massachusetts. Cutler began bodybuilding in his late teens and quickly rose to prominence in the sport, winning his first major bodybuilding title in 1998. 

He became one of the most successful bodybuilders of his era, winning the Mr. Olympia bodybuilding competition four times in 2006, 2007, 2009, and 2010.

Cutler retired from competitive bodybuilding in 2013 but remained involved in the fitness industry through his supplement company and other ventures. He is also known for his philanthropic work, including founding the Jay Cutler Foundation, which focuses on improving the lives of children and families in need.


Height: 5’ ft 10”

Off-season weight: 290 lbs.

Competition weight: 260 lbs.

Upper arms: 22”

Chest: 58”

Thighs: 30”

Waist: 34”

Calves: 20”

Workout Routine

Here’s an example of a workout routine that Jay Cutler might have followed during his competitive bodybuilding days:

Day 1: Chest

  • Barbell bench press: 5 sets x 12-15 reps
  • Incline dumbbell press: 4 sets x 10-12 reps
  • Cable flyes: 4 sets x 12-15 reps
  • Machine pec deck 4 sets x 8-12 reps
  • Dumbbell pullovers: 4 sets x 12-15 reps

Day 2: Back

  • Wide grip lat pulldowns: 5 sets x 12-15 reps
  • T-bar rows: 4 sets x 10-12 reps
  • Nautilus pullover 4 sets x 8-12 reps
  • Lat pulldown (wide grip) 4 sets x 8-12 reps
  • Hammer strength low row 4 x 8-12 reps
  • Seated cable rows: 4 sets x 10-12 reps
  • Hyperextensions: 4 sets x 15-20 reps

Day 3: Arms

  • Barbell bicep curls: 5 sets x 12-15 reps
  • Close-grip bench press: 4 sets x 10-12 reps
  • Preacher curls: 4 sets x 10-12 reps
  • Triceps pushdowns: 4 sets x 12-15 reps
  • Alternating dumbbell curls 4sets x 8-12 reps
  • Reverse curl 4 sets x 8-12 reps
  • Rope pushdown 4 sets x 8-12 reps

Day 4: Shoulders

  • Seated dumbbell press: 5 sets x 12-15 reps
  • Lateral raises: 4 sets x 10-12 reps
  • Standing calf raise 4 x 8-12 reps
  • Donkey calf raise 4 x 8-12 reps
  • Seated calf raise 4 x 8-12 reps
  • Rear delt flyes: 4 sets x 12-15 reps
  • Barbell shrugs: 4 sets x 12-15 reps

Day 5: Legs

  • Squats: 5 sets x 12-15 reps
  • Leg press: 4 sets x 10-12 reps
  • Machine hack squat 4 x 8-12 reps
  • Barbell lunges 4 x 8-12 reps
  • Smith machine front squat 4 x 8-12 reps
  • Seated leg curl 4 x 8-12 reps
  • Leg extensions: 4 sets x 12-15 reps
  • Romanian deadlifts: 4 sets x 10-12 reps
  • Seated leg curl: 4 x 8-12 reps
  • Supine leg curl: 4 x 8-12 reps

“I want to use a weight where I struggle around 10; maybe I can get 12 out of it. But sometimes I may do 15 reps, sometimes on a leg press; I may do 20 reps or squat 20 reps; it depends on the day. What we’re trying to do in bodybuilding is try and build muscle and get that pump; I always work towards the pump in the gym, not necessarily weight records.”

Jay Cutler Workout Tips

Here are some workout tips from Jay Cutler that can help you improve your fitness and bodybuilding performance:

Focus on intensity

Jay Cutler believes it’s important to train with intensity to see significant muscle size and strength improvements. This means pushing yourself to lift heavy weights and perform exercises to failure.

Use proper form

While intensity is important, using it during your workouts is also crucial. Using the correct technique ensures that you’re targeting the right muscles and reducing your risk of injury.

Prioritize compound exercises

Compound exercises, such as squats, bench presses, and deadlifts, work for multiple muscle groups simultaneously. Cutler believes these exercises should form the foundation of your workout routine because they are highly effective at building muscle and strength.

Jay Cutler Workout Routine

Don’t neglect isolation exercises

While compound exercises are important, it’s also important to include isolation exercises that target specific muscle groups. This can help you develop a more balanced physique and ensure you’re targeting all areas of your body.

Incorporate rest days

Rest is crucial for recovery and muscle growth, so ensure you give your body enough time to rest and recover between workouts. Jay Cutler typically took two rest days per week to allow his muscles to recover.

Focus on nutrition

Nutrition is an important part of any bodybuilding routine. Jay Cutler emphasizes the importance of eating a diet high in protein and carbohydrates to support muscle growth and recovery. He also stresses the importance of staying hydrated and getting enough rest.

Stay motivated

Bodybuilding is a challenging sport, and staying motivated and focused on your goals is important. Jay Cutler suggests setting realistic goals and tracking your progress to stay motivated and make continuous progress.

Jay Cutler Workout Routine

Wrapping Up

It’s important to remember that there is no one-size-fits-all approach to exercise and achieving peak physical condition. Every individual has unique needs and goals, so it’s essential to tailor a workout routine that works best for you. That said, following Jay Cutler’s workout routine as a guideline can be a great starting point, as he has some tried and true methods and advice for building lean muscle mass.

By taking cues from his strategies, any individual can create an effective training program catered to their needs and goals. With that in mind, don’t be afraid to get creative with your routines and have fun while you get closer to the body of your dreams!

4.4/5 - (5 votes)


Robert Carter
Robert Carter
Robert is a passionate sports fan and writer who covers the latest news and events in the world of sports. He has been a regular contributor to ballercircuit.com, where he shares his insights and analysis on the latest developments in the world of sports.

More Like This

5-Ingredient Chicken Salad Recipes: Delicious and Easy Meals!

Chicken salad is a popular dish that has gained immense popularity among food enthusiasts and individuals seeking quick and easy meal options. With today's...

How to Get Rid of Neck Fat: 7 Effective Exercises You Need to Try!

Are you tired of feeling self-conscious about your neck fat? Do you avoid certain clothing styles because they accentuate your double chin or fat...

Best Dip Bars – (TOP 5)

Dip bars are an essential piece of equipment for anyone looking to strengthen their upper body and core. These bars are often used in...

Best Sit Up Benches (TOP 10)

If you're looking to improve your core strength, you may have considered purchasing a sit-up bench. These benches are designed to help you perform...

Best Pec Deck Machine + How To Use

The chest is one of the most important muscle groups in the body, and training it effectively requires the right equipment. A pec deck...

Best Pull Up Bar Stand

A pull-up bar stand is an essential piece of equipment for anyone looking to build strength, improve their fitness level, and develop a muscular...

Best Lifting Straps

If you're serious about your weightlifting routines, you know that the grip is as important as the form. Do you often find that your...

Best Liquid Chalk for Lifting

When it comes to lifting weights, grip strength is an essential component of the workout. Without a strong grip, it can be difficult to...

Does Creatine Expire?

Creatine is a popular dietary supplement used by athletes, bodybuilders, and fitness enthusiasts to improve athletic performance and increase muscle mass. It is a...

1000 Calorie Meal – (TOP 10) Ideas

Are you looking for healthy and satisfying meal ideas that won't tip your calorie count over 1000? Striking a balance between taste and nutrition...

Latest Posts