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.
Quick Summary
- Jay Cutler's workout routines range from French presses, dips, reverse curls, deadlifts, barbell exercises, leg presses, and lunges, among others.
- Jay's diet is structured in a way he only consumes roughly 5,000 calories per day.
- Cutler openly states that the combination of protein supplements and exercises helps him gain and maintain his muscles.
- Jay emphasizes that exercise routines should be distributed to work on all parts of the body equally.
The Jay Cutler Workout Routines
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 [1], which is very obvious in his workout routine.
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
- 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
- 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
- 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
Training splits of other bodybuilding champions:
Saturday: 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
The Jay Cutler Diet Plan
Jay Cutler’s diet is another area that we researched with great interest.
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 out over nine meals.
Would You Be Able For This Routine?
If you want to gain serious muscle mass like Jay Cutler, then you have to take some steps that most people won’t do.
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.
But it’s certainly not for everyone.
If you’ve followed Jay Cutler’s professional career and think that we missed some important things, then let us know on social media to make sure you do justice to the work Jay has put in.
Check out our analysis of other celebrity workouts:
References:
1 - https://medium.com/@SandCResearch/what-does-training-to-failure-actually-achieve-2837460c5f0f
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