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Jay cutler’s workout routine and diet plan

Mr. Olympia, Jay Cutler's workout routine and diet plan

Jay Cutler’s workout routine goes on alternate days like working on day one and resting on the other. As a bodybuilder, he has to work hard on his body to attain proper muscles and body on specific parts of the body like shoulders, back, legs, etc. Cutler is very passionate about his workout and he even practices very hard to win against the opponent. Apart from the workout, Jay Cutler’s diet plan is very healthy and is protein and carbs-rich.

Who is Jay Cutler?

Jay Cutler is a professional IFBB pro bodybuilder who is retired now and won Mr. Olympia four times in the year 2006, 2007, 2009, and 2010 and was runner-up six times. He is considered to be the top bodybuilder in history and renowned for quad-stomp pose and quadriceps.

Cutler started his training the becoming bodybuilder at the age of 18 and was inspired by his bodybuilding trainer Marcos Rodriguez. His dream was to become the biggest competitor in the world and while chasing his desire, cutler won first at the 1993 iron bodies invitational.

By establishing his name in the bodybuilding part, he started appearing in many documentaries and ads which became the reason for his worldwide recognition.

Jay Cutler workout routine

Jay Cutler’s workout routine

Bodybuilders work hard to train themselves to get in proper shape and to attain muscle mass for the lifting of heavy weights and strength. In bodybuilding, it’s not the size of the body that matter for winning the competition but the symmetry, strength, and proportion is all that matter for keeping up the power over the other competitor. But the weight of bodybuilders is generally larger than that of normal humans.

The workout routine of Jay cutler is not specific to only one routine but it fluctuates. As a bodybuilder, Jay cutler needs to change his workout routine according to the requirement of his specific body part. Heavy weights are also involved in the workout routine of Jay cutler but with the passage of time, Jay realized that heavy weights are not always necessary for building muscle mass but workout quality does matter.

Jay Cutler workout routine

Read more about: Shawn Mendes’s workout routine: and diet plan

Jay cutler divides his workout routine into doing one part on one day and the next part on another. But he takes a break between the days for relaxation. But here we will discuss the most used workout routine of Cutler. Cutler spent his one day on one muscle group and the next day on the other. The day-to-day workout routine is as follows:

DAY 1- Monday – Chest

The workout routine for the chest is as follows:

  • Machine pec deck (3-4 sets, 8-12 reps)
  • Dumbbell pullover (3-4 sets, 8-12 reps)
  • Barbell bench press (3-4 sets, 8-12 reps)
  • Incline bench press (3-4 sets, 8-12 reps)
  • Cable crossover (3-4 sets, 8-12 reps)
  • Incline dumbbell bench press (3-4 sets, 8-12 reps)
  • Dumbbell fly (3-4 sets, 8-12 reps)

DAY 2- Tuesday – Back

Jay Cutler’s workout routine involves the back workout on Tuesday.

  • Lat pullover (3-4 sets, 8-12 reps)
  • Seated cable row (neutral grip) (3-4 sets, 8-12 reps)
  • Nautilus pullover (3-4 sets, 8-12 reps)
  • Lat pull down (wide grip) (3-4 sets, 8-12 reps)
  • Lat pull down (underhand grip) (3-4 sets, 8-12 reps)
  • Barbell bent over row (3-4 sets, 8-12 reps)
  • Hammer strength low row (3-4 sets, 8-12 reps)
  • 45-degree back extension (3-4 sets, 8-12 reps)

DAY 3 – Wednesday – Arms

On Wednesday, jay cutler focuses on the arms to make them muscular and stronger.

  • Overhead dumbbell triceps extension (3-4 sets, 8-12 reps)
  • Single arm cable pushdown (3-4 sets, 8-12 reps)
  • Single arm machine preacher curls (3-4 sets, 8-12 reps)
  • Reverse curls (3-4 sets, 8-12 reps)
  • Rope pushdown (3-4 sets, 8-12 reps)
  • Alternating hammer curls (3-4 sets, 8-12 reps)
  • Alternating dumbbell curls (3-4 sets, 8-12 reps)
  • Close grip bench press (3-4 sets, 8-12 reps)
  • Barbell biceps curls (3-4 sets, 8-12 reps)
  • Triceps pushdown (3-4 sets, 8-12 reps)


Jay Cutler workout routine

DAY 4 – Thursday – Calves and shoulders

On Thursday, the workout routine for Jay cutler is as follows:

  • Alternating dumbbell front raises (3-4 sets, 8-12 reps)
  • Seated calf raise (3-4 sets, 8-12 reps)
  • Standing calf raise (3-4 sets, 8-12 reps)
  • Seated dumbbell overhead press (3-4 sets, 8-12 reps)
  • Cable lateral raise (3-4 sets, 8-12 reps)
  • Reverse peck deck (3-4 sets, 8-12 reps)
  • Bent over rear delt fly (3-4 sets, 8-12 reps)
  • Donkey calf raise (3-4 sets, 8-12 reps)
  • Seated dumbbell lateral raise (3-4 sets, 8-12 reps)

It’s vital to take some rest between sets and reps, so Jay Cutler takes a 60-second break between the exercises.

DAY 5 – Friday – legs

Legs are the main aim of Cutler on Friday

  • Leg press (3-4 sets, 8-12 reps)
  • Seated leg curls (3-4 sets, 8-12 reps)
  • Kneeling leg curls (3-4 sets, 8-12 reps)
  • Supine leg curls (3-4 sets, 8-12 reps)
  • Leg extension (3-4 sets, 8-12 reps)
  • Barbell lunges (3-4 sets, 8-12 reps)
  • Romanian deadlift (3-4 sets, 8-12 reps)
  • Smith machine front squat (3-4 sets, 8-12 reps)
  • Machine hack squat (3-4 sets, 8-12 reps)

On Saturday and Sunday, Jay cutler prefers to rest. As a bodybuilder, he has to maintain his shape and strength and for that, the diet must be good too for better performance. Because rest is necessary for the recovery of the body muscles, repair, and growth of the body.

Jay Cutler’s workout principles

The workout principles of Jay Cutler are as follows:

  • Does a workout that suits your body

While talking about workout routine of Jay Cutler, he believes in doing that exercises which work for the body. Every individual has his/her own body needs and requirements so you need to find your own workout requirements, but for Jay Cutler, long duration and high volume workouts work best which helps in building muscle mass.

  • Focus on the pattern of the workout

Working on doing exercises on weekdays must be arranged in a way that the overlapping of muscles should not occur on alternative days, for instance, if the chest is on day one then the shoulder should not be trained on day two. So, days in working out on muscles are very significant for the better strength of the body.

Jay Cutler workout routine

Diet plan of Jay cutler

Jay cutler uptake about 5000 calories and by that he eats a lot of food. Because his workout routine is quite intense and for that, he has to eat a lot to fulfill his need. Jay Cutler diet mostly includes carbs and proteins which provide the essential nutrients for the body. Like

  • Egg white
  • Oatmeal
  • Sweet potatoes
  • White rice
  • Bananas
  • Chicken breasts
  • Shakes

His diet contains a healthy meal which must be of balanced calories because the body must be fit and healthy from the outside and inside. Also, Don’t forget to read about: Jared Padalecki’s workout routine and diet plan.