Jay Cutler's Arm Workout for Massive Triceps & Biceps

Benedict Ang, CPT, PN1-NC
Published by Benedict Ang, CPT, PN1-NC | Staff Writer & Senior Coach
Last updated: May 10, 2024
FACT CHECKED by James Cunningham, BSc, CPT
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For several years, our team has been fascinated by Jay Cutler's impressive muscle development, notably his standout arms.

To gain deeper insights into his workout routine, we conducted thorough research, including interviews, videos, and social media posts. This process provides valuable insights for transforming your appearance.

Now, let's delve into the Jay Cutler arm workout that played a crucial role in earning him his Mr. Olympia titles.

Jay Cutler Stats and Fitness Journey

Jay Cutler, a 4-time Mr. Olympia winner (2006, 2007, 2009, and 2010), has been a prominent figure in the industry since 2000.

He participated in 23 competitions over the next decade, establishing himself as one of the world's most accomplished bodybuilders [1].

Even after retiring, Jay Cutler continues to uphold his distinctive trait — well-defined and impressive arms.

Now, let's explore his stats before delving into the details of his arm workout.

  • Age: 50

  • Height: 5 feet, 10 inches

  • Weight: 260 lbs.

  • Waist: 34 inches

  • Chest: 58 inches

The Jay Cutler Arm Workout Routine

Jay Cutler flexing his arms

Jay Cutler performs his arm workout two to three times a week, varying the sets. Here are the five main movements he prefers.

1. Barbell Curl (3 sets of 6 reps)

The barbell curl is highly effective for targeting both the short and long-head biceps muscles. It allows for heavy weightlifting, engaging both arms simultaneously.

2. Concentration Bicep Curls (3 sets of 6 reps)

For this exercise, sit on a bench and rest your elbow on your knee. Pull up the dumbbell slowly, emphasizing engagement in the biceps.

Research from Frontiers indicates that a strong mind-muscle connection can significantly impact bodybuilding results [2].

Learn More: The Jay Cutler Workout & Diet

3. Skull Crushers (3 sets of 6 reps)

A buff male doing skull crusher workout in the gym

Another Jay Cutler favorite involves lying on a bench with a dumbbell in each hand. Hold them with a hammer grip above your chest, arms stretched out, and then slowly bend your elbows. Ensure the weight doesn't come too close to your head.

4. Rope Pushdowns (3 sets of 6 reps)

For this exercise, set up a cable machine with the rope attachment at head height. Perform slow and deliberate movements, aiming for each repetition to take about five seconds.

5. Reverse Curl (3 sets of 6 reps)

This biceps and forearm exercise is often overlooked in bodybuilding routines. For the reverse curl, use an EZ bar with a slightly reduced load. Grip the bar with your palms facing down to experience a distinct strain during the workout.

​​“What hurts today makes you stronger tomorrow.”

- Jay Cutler

HIs Workout Principles

In an interview, Jay Cutler mentioned that he reviews his workout plan every eight weeks and may add some cardio. He's determined to be in his best shape in 10 years.

Cutler also clarified that he's not striving for an extremely lean body; instead, he aims to be full, hard, and round.

As a fitness trainer, I like Jay Cutler's idea of making steady progress and looking at fitness in a way that's more about overall health and not just about getting super lean.

Jay Cutler's Diet Plan

Food with a lot of protein and carbs

Cutler provided details about his diet in a YouTube interview, highlighting the significant protein intake necessary to preserve his muscle mass.

He depended mainly on chicken, steak, and eggs as sources of protein. Some diets even required the consumption of up to 30 egg whites a day, with variations in other meal plans.

As a fitness trainer, I support Jay Cutler's emphasis on consuming sufficient protein because it facilitates muscle recovery and growth—something I frequently recommend to my clients to accelerate their muscle-building goals.

His Diet Principles

Cutler follows a highly disciplined diet plan centered around calorie intake and macro balance for either bulking or cutting. On a typical workout day, he consumes over 4,500 calories.

While his macronutrient ratios vary, a recommended guideline is to aim for 40–50% of calories from protein, 35–40% from carbs, and the remaining portion from healthy fats beneficial for the body.

The overall concept is to ensure an ample supply of daily carbs for energy and a substantial intake of protein to support muscle repair and building.

Jay Cutler Supplements

Jay Cutler not only takes supplements but also owns a sports nutrition company called Cutler Nutrition. For a challenging arm workout like the one mentioned earlier, I recommend focusing on two types of supplements.

Firstly, invest in a high-quality protein powder. It's better to spend more for better quality and take less, rather than opting for a cheap product with low purity and source quality.

Additionally, consider adopting the Jay Cutler approach by taking a pre-workout supplement to enhance stamina and strength. While not a magic pill, these small boosts can make a significant difference over several months.


Also Read: Debunking the Myth on Jay Cutler’s Steroid Use


How Big Were Jay Cutler’s Arms?

In his prime, Jay Cutler had an arm circumference of 22.5 inches. It was one of his hallmark achievements that helped him win four Mr. Olympia trophies.

What Did Jay Cutler Do For Triceps?

For triceps, Jay Cutler focused heavily on slow-movement triceps extensions. The cable pushdown and overhead extensions are two great arm workout options that he often used while generally favoring working with free weights.


  1. https://www.cbs19news.com/story/42804018/jay-cutler-bodybuilder-life-career-and-workout-program
  2. https://www.frontiersin.org/articles/10.3389/fspor.2019.00007/full
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About The Author

Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy
James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy

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