Jay Cutler Workout Routine & Diet Plan (+Free 7-Day Program)

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: February 2, 2024
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Winning Mr. Olympia once is a great achievement. But winning it 4 times as Jay Cutler has done is sensational.

I have been following Jay Cutler for a long time now.  His bodybuilding training techniques are remarkable. In fact, I have tried out some of them and attained some positive results.

If you would like to know what it takes to succeed as he did, or just want a few tips for taking your own bodybuilding plans to the next level, then check out the workout routine and diet details we have collected from dozens of interviews.

Jay Cutler Workout Routine

The important thing is that each training session has to bring intensity. Jay is a big believer in bringing the burn to a maximum on each set, which is very obvious in his workout routine.

 

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A post shared by Mr Olympia Jay Cutler (@jaycutler)

Between massive action at the gym and making many different unflavored protein powders as part of your daily meal plan, this workout routine and diet program are recipes for success.

According to an article published by the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), incorporating a workout routine and diet program into your lifestyle can lead to maintaining a healthy weight, reducing the risk of type 2 diabetes and certain cancers, and improving overall health [1].

You May Also Like: Jay Cutler Workout PDF

Monday: Chest

  • Flat Bench Press: 3 sets of 10 reps to failure
  • Leverage Incline Chest Press: 3 sets of 10 reps to failure
  • Dumbbell Flyes, Dips: 3 sets of 10 reps to failure
  • Standing Calf Raise: 3 sets of 10 reps to failure
  • Seated Calf Raise: 3 sets of 10 reps to failure
  • Dumbbell Straight-Arm Pull-Over: 3 sets of 10 reps to failure

Tuesday: Biceps and Triceps

jay cutler arms
  • Reverse Curl: 3 sets of 10 reps to failure
  • Rope Push-Down: 3 sets of 10 reps to failure
  • Close-Grip Bench Press: 3 sets of 10 reps to failure
  • French Press: 3 sets of 10 reps to failure
  • Straight-Bar Push-Down: 3 sets of 10 reps to failure
  • Barbell Curl: 3 sets of 10 reps to failure
  • Arm Preacher Curl: 3 sets of 10 reps to failure
  • Dips: 3 sets of 10 reps to failure
  • Hammer Curl: 3 sets of 10 reps to failure
  • Single Arm Dumbbell Curl: 3 sets of 10 reps to failure

Also Read: Jay Cutler's Arm Workout for Massive Triceps & Biceps

Wednesday: Rest

Read Also: Jay Cutler's Ab Workout

Thursday: Back

jay cutler back
  • One-Arm Dumbbell Row: 4 sets of 10 reps to failure
  • T-Bar Row: 4 sets of 10 reps to failure
  • Bent-Over Barbell Row: 3 sets of 10 reps to failure
  • Back Extensions: 3 sets of 10 reps to failure
  • Seated Cable Row: 3 sets of 10 reps to failure
  • Reverse-Grip Pull-Down: 4 sets of 10 reps to failure
  • Deadlift: 4 sets of 10 reps to failure

Friday: Shoulders

Shoulder workout
  • Bent Over Dumbbell Laterals: 3 sets of 10 reps to failure
  • Seated Dumbbell Side Laterals: 6 sets of 10 reps to failure
  • Barbell Front Raise: 3 sets of 10 reps to failure
  • Cable Lateral Raise: 3 sets of 10 reps to failure
  • Dumbbell Press: 4 sets of 10 reps to failure
  • Rear Dumbbell Lateral: 3 sets of 10 reps to failure
  • Dumbbell Shrug: 6 sets of 10 reps to failure

Saturday: Legs

jay cutler legs
  • Hack Squat: 4 sets of 10 reps to failure
  • Seated Leg Curl: 3 sets of 10 reps to failure
  • Stiff-Legged Deadlift: 3 sets of 10 reps to failure
  • Leg Extension: 2 sets of 10 reps to failure
  • Leg Press: 4 sets of 10 reps to failure
  • Single-Leg Curl: 3 sets of 10 reps to failure
  • Front Squat: 4 sets of 10 reps to failure
  • Lunge: 3 sets of 10 reps to failure
  • Lying Leg Curl: 4 sets of 10 reps to failure
  • Leg Extension: 4 sets of 10 reps to failure

Related: Best Leg Extension Machines

Sunday: Rest

youtube

The Jay Cutler Diet Plan

diet meal plan

Jay Cutler’s diet is another area that I researched with great interest. As indicated by my tests with various diet plans, I've found that a strategy similar to Jay Cutler's, is highly effective for sustained energy and muscle growth.

The one thing we noted in his diet is that rather than dive into a few very large meals to get about 5,000 calories per day, he would spread things ot over nine meals.

References:

  1. https://www.niddk.nih.gov/health-information/weight-management/keep-active-eat-healthy-feel-great
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About The Author

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
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

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