What Is The Jay Cutler Bodybuilder Exercise Routine?

Solely the most effective of the most effective have achieved this feat, and there is no denying that Jay Cutler is the most effective.

However any dialogue about Jay Cutler cannot merely finish with what he achieved on stage. As a result of for greater than twenty years, Cutler was one of the well-known athletes within the sport, and even a decade after retiring, Jay has 4.5 million followers on Instagram and over half 1,000,000 subscribers on YouTube.

Clearly, the bodybuilding group nonetheless values what Jay says, and for good purpose. The quantity of bodybuilding knowledge he has is sort of unmatched. Fortuitously, he is been beneficiant sufficient to share this exercise and weight loss plan knowledge through the years, and you will find all of it on this article.

Desk of Contents:

• Who Is Jay Cutler?
• A Transient Historical past of Jay Cutler’s Bodybuilder Profession
• Jay Cutler’s Coaching Break up
• Jay Cutler Bodybuilding Exercise Routine
• Jay Cutler Coaching Secrets and techniques
• Jay Cutler’s Food plan Plan
• How the Common Lifter Can Practice Like Jay Cutler
• Jay Cutler FAQs

Who’s Jay Cutler?

Jay Cutler was born in Worcester, Massachusetts, on August 3, 1973, and was the youngest of seven siblings. He developed a powerful work ethic from an early age when he began working for his brother’s concrete enterprise at eleven years previous. Along with self-discipline, working with concrete each day helped Jay construct a stable base for his physique to develop.

On his 18th birthday, he started coaching with weights. Curiously, even a four-time Mr. Olympia started to carry weights solely to look higher. Nevertheless, his love of coaching developed rapidly, and after assembly private coach Marcos Rodriguez, who inspired Jay Cutler to think about competing, he began his bodybuilding profession.

At nineteen years previous, he competed in his first present, the Teen Nationals, in Raleigh, NC., and from there, the remaining is historical past. He went on to show skilled and win the Mr. Olympia 4 instances. Jay is taken into account top-of-the-line and largest bodybuilders of all time.

Jay Cutler Stats:

• Peak: 5’9
• Contest Weight: 260lbs
• Off-Season Weight: 290lbs
• Higher Arms: 22 in
• Chest: 58 in
• Thighs: 30 in

A Transient Historical past of Jay Cutler’s Bodybuilder Profession

Surprisingly, Jay Cutler’s bodybuilding profession didn’t begin with him on prime. The truth is, when Jay competed in his first skilled competitors, the 1998 Evening of Champions, he positioned twelfth. And at his first Mr. Olympia debut in 1999 in Las Vegas, he positioned fifteenth out of 16.

From there, his profession began to choose up, though, for a number of years, he was recognized for being second finest (which continues to be an enormous achievement if you’re speaking about competing towards the most effective of the most effective!). Between 2001 and 2005, Cutler completed second to Ronnie Coleman 4 instances within the Olympia competitors.

In 2006, Jay began his reign as a 4 time Mr Olympia winner, lastly beating the GOAT, and ending Coleman’s reign as champion and his as runner-up. Cutler went on to win the Mr. Olympia contest 4 instances. The years he was the Mr. Olympia winner have been 2006, 2007, 2009, and 2010. In 2008, Dexter Jackson received the Mr. Olympia title.

Along with 4 Mr. Olympia titles, he additionally received three Arnold Basic contests, the world’s second best bodybuilding present. Jay Cutler has appeared in quite a few health magazines through the years, and in retirement, Jay stays near the game.

He’s nonetheless flying all around the nation for fan meet-ups, appearances, and seminars. He additionally has a complement line referred to as Cutler Vitamin.

Jay Cutler’s Bodybuilder Coaching Break up

Throughout the peak of Jay’s bodybuilding profession, he adopted a three-on, one-off, two-on, one-off exercise break up. Since again and legs have been his two most difficult exercises, every had a relaxation day after them. 

He skilled every physique half as soon as weekly, making certain enough relaxation earlier than hitting the identical physique half once more. Often, he would break up his again and leg days into two classes.

Within the morning, he would do largely pulldowns, and within the afternoon come again and do rowing workout routines. For legs, the morning session could be quad centered, whereas the afternoon session could be for hamstrings.

Jay Cutler’s Weekly Coaching Schedule:

• Day 1: Chest and Calves
• Day 2: Triceps and Biceps
• Day 3: Again
• Day 4: Relaxation Day
• Day 5: Shoulders and Traps
• Day 6: Quads, Hamstrings, and Calves 
• Day 7: Relaxation Day 

In retirement, Jay follows an identical exercise break up. Nevertheless, his principal aim now could be to take care of a great physique. He isn’t attempting to interrupt any information or step again on stage, so the quantity and depth are decrease. 

The Jay Cutler Bodybuilding Exercise Routine

Right here is Jay’s exercise routine that he adopted to win 4 Mr. Olympia titles and obtain top-of-the-line bodybuilder careers in historical past.

Day 1: Chest and Calves

Jay began his coaching week with chest and calves. The chest was one of the problematic physique components for Jay to develop early on in his profession. His naturally broad shoulders made his chest look small as compared.

Early in Jay’s lifting profession, he was too hung up on how a lot he might bench press, however over time, he realized it’s not about how a lot weight you’ll be able to carry. The important thing to muscle development is utilizing good type, controlling the load, and concentrating on a powerful mind-muscle connection. 

Generally, he would begin his exercise with calves. Nevertheless, more often than not, he would do chest first. The chest exercise would begin with Hammer Power incline presses. Jay sometimes began his chest exercise with a machine or dumbbell incline press to prioritize the higher chest. 

Subsequent, he moved on to flat dumbbell presses for 8 to 10 reps. Jay prefers the flat dumbbell bench over the barbell as a result of, with dumbbells, he can get an elevated vary of movement. Staying on the identical bench, he’d transfer it to an inclined place and carry out dumbbell flys. The shape he makes use of is extra of a fly/press hybrid. 

After the dumbbell work, Jay would transfer on to old-school parallel bar dips. Since he weighed 260+ kilos, utilizing his physique weight was sufficient resistance. To complete up the chest portion of the exercise, he’d do a barbell decline bench press to hit the decrease chest. 

Lastly, are two workout routines for his calves: standing calf raises and seated calf raises. He prefers to coach his calves with the chest as a result of his leg exercise already consists of 11 actions, so including something extra could be an excessive amount of.  

Chest & Calves Exercise:

Day 2: Triceps and Biceps

Day two is everybody’s favourite: arm day! Jay liked coaching his triceps and biceps collectively vs. with different physique components.

He’d start the arm exercise with the triceps to assist get blood into the arm and get a greater pump earlier than transferring on to the biceps. The coaching would start with rope pressdowns. Earlier than stepping into the three working units, he’d do two or three gentle warm-up units.

Subsequent up could be a unique pressdown variation. Switching the rope out for a straight bar, Jay would lean ahead on the straight bar pressdowns and deal with getting his shoulders over the bar to maximise how a lot weight he can use.

Along with his triceps pre-exhausted, the third train of the day included a traditional muscle builder, the shut grip bench press. Though Cutler might press a ton of weight, he’d preserve the load reasonable and deal with sustaining the stress on his triceps.

After CGBP, he’d do three units of dips on the dip machine. Utilizing the machine variation, he’d preserve his torso vertical to take care of the stress on the triceps as a substitute of the chest. Jay completed up the triceps work with cranium crushers and reverse grip pressdowns. He did the reverse grip pressdowns one arm at a time to make sure all sides labored equally laborious.

Cutler began his biceps routine with seated dumbbell alternating curls. He used extra momentum than what could be “textbook” type. Nevertheless, after a long time within the gymnasium, Jay mastered protecting the stress on the biceps, even whereas utilizing a little bit momentum.

Subsequent up could be a machine incline curl adopted by barbell preacher curls. Every train put the elbows in a unique place, creating a singular stimulus for the biceps.

The fourth train within the biceps routine was dumbbell hammer curls. The hammer grip incorporates the brachialis muscle, which when correctly strengthened, makes the biceps seem bigger. Jay completed up with overhead cable curls, feeling this helped peak his biceps.

Though this arm exercise is already excessive quantity, Jay would typically add in forearm work as effectively. On days Jay did forearms, he would stick to 2 fundamental workout routines: wrist curls and reverse wrist curls.

Tricep & Bicep Exercise:

Day 3: Again Day

Early in Jay’s bodybuilding profession, he was caught in Ronnie Coleman’s shadow. Jay took second to him within the Mr. Olympia contest 4 instances, however taking second place was a blessing in disguise. Shedding pressured Jay to scrutinize each facet of his physique.

One space that was most notably lagging behind Coleman was Jay’s again, and he adjusted his routine to hit it laborious.

Jay began his again exercise with two variations of lat pulldowns. The primary train was underhand lat pulldowns. Utilizing a normal lat pulldown bar, he would take a supinated grip and pull towards the higher chest. Subsequent, he would do an everyday broad grip overhand lat pulldown or use a slim impartial grip attachment.

The third train within the routine was deadlifts. Jay was sturdy sufficient to carry a home however usually saved the load at 405 kilos or much less to deal with the muscle tissues working.

After deadlifts have been old-school t-bar rows, Jay attributes t-bar rows to creating his again thickness. He completed his again exercise with three extra row variations utilizing dumbbells, a barbell, and a cable attachment.

Again Exercise:

Day 4: Shoulders and Traps

Jay most popular a pre-exhaust methodology for shoulders, performing facet raises earlier than heavy shoulder presses. He would do the facet raises from a seated place to forestall dishonest.

After facet raises, Cutler appreciated to do two overhead press variations. Usually, this would come with a seated dumbbell shoulder press with a machine shoulder press.

Subsequent, he would do three units of reverse pec deck to hit the rear delts earlier than ending up with dumbbell shrugs and barbell upright rows for the traps.

Shoulders & Traps Exercise:

Day 5: Leg Day

The final exercise in Jay Cutler’s coaching week is leg day. Legs are considered one of Jay’s finest physique components, and it is simple to see why. Anybody who might make it via this leg day must have insane legs. 

Cutler began with a few units of leg extensions to heat up. The primary working train was the again squat, to which Jay attributes a lot of his leg measurement. After squats, he would transfer on to leg presses and dumbbell lunges. If he was at a gymnasium with the area, he’d do strolling lunges. If not, he’d go for reverse lunges.

Subsequent up was hack squats earlier than ending his quads with leg extensions, this time doing working units. Jay centered on getting a full vary of movement on these, going as deep as doable. 

Cutler’s hamstring exercise included barbell Romanian deadlifts sandwiched between three leg curl variations: seated, mendacity, and standing. He completed the leg exercise with a superset of the adduction and abduction machine. 

Leg Exercise:

What about cardio?

Jay didn’t do a lot cardio within the offseason. He would bounce on the step mill for half-hour a few days per week.

Throughout contest prep, he would do 60 to 90 minutes of fasted cardio each day.

4 Jay Cutler Bodybuilder Coaching Secrets and techniques

Listed below are some useful coaching suggestions from Jay Cutler which you could apply to your individual exercises.

1) Use Excessive Quantity:

If there may be one factor Jay Cutler is understood for, it’s coaching with extraordinarily excessive quantity. Jay’s exercises have been legendary.

Whereas it is generally recognized that coaching quantity is important for constructing muscle, there may be additionally usually a false impression that high-volume coaching results in overtraining.

Take into account Jay constructed as much as his high-volume exercises all through his profession. He began with reasonable quantity and progressed to the purpose the place he might deal with 30+ set leg days. Do not be afraid to do additional work, however add units slowly over time. 

2) Transfer Quick:

One facet of Cutler’s coaching that’s distinctive is velocity. He would solely relaxation 30-60 seconds between units, even on the heavy workout routines. He did this for a few causes.

One, since his exercises have been so excessive in quantity, transferring quick was crucial, so he did not spend all day within the gymnasium. Nevertheless, extra importantly, Jay saved his relaxation durations brief to maintain the depth excessive. By the top of the exercise, Jay was drenched in sweat.

Take a web page from Cutler’s e-book and attempt to get via your exercises a little bit quicker. Nobody must relaxation for ten minutes between units. Put the telephone down and cease scrolling social media. 

3) Give attention to Heavy Compound Actions: 

To stand up to 290+ kilos, Jay centered on fundamental compound lifts, just like the bench press, barbell row, t-bar row, deadlift, and shoulder press.

There’s nothing incorrect with together with some cables and machines in your coaching, however free weight workout routines ought to type the core of your routine. 

4) No Ego Lifting:

One take a look at Jay Cutler and it is apparent he’s a powerful dude. Nevertheless, as a bodybuilder, it isn’t about how a lot weight you’ll be able to carry. Early in Jay’s profession, he made the error of coaching extra like a powerlifter than a bodybuilder.

It wasn’t till afterward in his profession he realized he might get extra out of his workout routines by utilizing much less weight and specializing in method. The aim is to really feel the motion working the muscle tissues in the best areas.

Utilizing much less weight can also be simpler on the joints, which may also help you keep away from harm and extend your lifting profession.

Jay Cutler’s Bodybuilding Food plan Plan

At 300 kilos within the offseason, as a aggressive bodybuilder, and even to today, Jay struggles to eat sufficient meals. He is talked about in interviews that he not often has cravings and eats just for efficiency, even stating that the quantity he needed to eat as a bodybuilder has ruined his style for sure meals.

Here’s a pattern meal plan, together with a day’s value of consuming like Jay Cutler, together with macro breakdowns for every meal. It is essential to notice that many people should not have the identical quantity of muscle (and even near it!) as Jay Cutler, so when you can simply observe these meal concepts, we extremely suggest adjusting the macro breakdowns to fulfill your particular objectives.

There is not any purpose many people ought to come near needing 5,000 energy a day, even when bulking. Use a web based calculator to find out your upkeep energy, after which enhance this quantity by 300-500 energy to bulk successfully.

This whole day of consuming, based mostly on what Jay Cutler ate as a aggressive bodybuilder, comes out to 492g of protein, 643.5g of carbohydrates, 63.5g of fats, and 5,113.5 energy.

Jay Cutler Pattern Meal Plan:

Jay would unfold every meal out so he was consuming each 2-3 hours. His final meal of the day was usually his second steak meal. 

Steak is a little bit slower digesting, so consuming this meal earlier than mattress helps guarantee amino acids are in his blood all through the evening. If he have been too full to eat an everyday meal, he would typically have a protein shake as a substitute.

How the Common Lifter Can Practice Like Jay Cutler

Only a few persons are able to following Jay Cutler’s rigorous exercise routine precisely. And even if you happen to have been capable of observe it transfer for extra and set for set, you could not see the identical beneficial properties that Cutler did. Let’s not overlook he was a four-time Mr. Olympia champion for a purpose.

For individuals who wish to practice like Jay Cutler, however aren’t up for a routine as intense as his, there are methods to create an identical coaching program.

For starters, you’ll be able to observe his five-day coaching break up, which incorporates coaching three days on, one-off, two-on, and one-off. We suggest doing lower than Jay from a quantity standpoint, however you’ll be able to nonetheless do a high-volume routine. Begin with 15-20 units per muscle group per week and go from there.

Attempt to get your exercises executed quicker than traditional. Hold your relaxation durations below sixty seconds.

Jay Cutler FAQs

Any unanswered Jay Cutler questions? Let’s reply them right here!

What number of instances was Jay Cutler Mr. Olympia?

Jay Cutler received the Mr. Olympia contest 4 instances.

What’s bodybuilder Jay Cutler doing now?

Jay Cutler at the moment runs a complement and attire firm referred to as Cutler Vitamin and Cutler Athletics, respectively. He’s additionally a model ambassador for a number of corporations.

How did Jay Cutler make his cash bodybuilding?

Jay Cutler made his cash by successful competitions, receiving endorsement offers, and making paid visitor posing appearances.

How Previous Is Bodybuilder Jay Cutler?

Jay Cutler is 49 years previous.

Why did Jay Cutler cease competing?

Jay Cutler stopped competing as a result of he misplaced the keenness to proceed to be the most effective bodybuilder on the planet.

Wish to be taught extra about Jay Cutler? Right here is an unique Q&A with Jay Cutler by SET FOR SET!

Enthusiastic about extra bodybuilding exercise plans? Try the Chris Bumstead Exercise Routine & Food plan and the Ronnie Coleman Exercise Break up!