Jay Cutler Workout and Training Plan

The Jay Cutler workout plan is no joke. The training and diet regime is perhaps the most intense I have come across of all professional IFBB bodybuilders. Winning Mr. Olympia takes more than commitment, and even Jay is quick to state that his intense training regime leaves little time for other parts of his life . When looking to get the Jay Cutler body, aspiring bodybuilders should build a custom workout and diet for their individual bodies that changes over time, like the Jay Cutler workout.

As you can see, the Jay Cutler workout is no joke. Here is the exact Jay Cutler workout routine Jay follows:

Monday:
Delts:

Delts Dumbbell Side Laterals 3 sets x 12 reps
Dumbbell Press 3 sets x 8-12 reps
Side Lateral Cable 3 sets x 8-12 reps
Front Raise with Olympic Bar 2 sets x 10 reps
Bent Over Dumbbell Laterals 3 sets x 10 reps

Triceps:

Triceps Cable Extension 4 sets x 15 reps
Single Arm Extensions 3 sets x 15 reps
Close-Grip Bench Press 3 sets x 8 reps
Superset: French Press 3 sets x 8 reps
Dumbbell Kickbacks 3 sets x 12 reps
Dips 3 sets of 15 reps

Traps:

Traps Shrugs 4 sets x 12 reps

Abs:

Abs Crunches 3 sets x 20 reps
Rope Crunch 3 sets x 20 reps
Hanging Leg Raise 3 sets x 12 reps
Leg Lifts 3 sets x 10 reps

Tuesday:
Back:

Back Wide-Grip Pulldowns 3 sets x 10 reps
Dumbbell Rows 3 sets x 10 reps
Bent Over Barbell Rows 4 sets x 10 reps
Deadlifts 3 sets x 12 reps
Close-Grip T-bar Row 3 sets x 10 reps
Behind-the-Neck Pulldowns 3 sets x 10 reps
Seated Rows 3 sets x 10 reps
Hyperextensions 3 sets x 10 reps

Wednesday:
Rest day.
Thursday:
Chest:

Chest Incline Barbell Press 5 sets x 10-12 reps
Flat Dumbbell Press 3 sets x 8-10 reps
Incline Dumbbell Flyes 3 sets x 10 reps
Cable Crossovers 3 sets x 12 reps
Decline Bench Press 3 sets x 8 reps

Biceps

Biceps Straight Bar Curl 5 sets x 15 reps
Single Arm Dumbbell Curl 3 sets x 12 reps
Single Arm Preacher Curl 3 sets x 10 reps
Hammer Curl 2 sets x 12-15 reps

Forearms

Forearms Reverse Curls 6 sets x 15 reps

Abs

Abs Crunches 3 sets x 20 reps
Rope Crunch 3 sets x 20 reps
Hanging Leg Raise 3 sets x 12 reps
Leg Lifts 3 sets x 10 reps

Friday:
Quads:

Leg Extensions 3 sets x 20 reps
Leg Press 4 sets x 12 reps
Squats 4 sets x 6-10 reps
Lunges 3 sets x 8 steps per leg
Leg Extensions (heavy) 4 sets x 10 reps

Saturday:
Hamstrings:

Hamstrings Lying Leg Curl 6 sets x 12 reps
Romanian Deadlift 3 sets x 10 reps
Single Leg Hamstring Curl 3 sets x 12 reps
Leg Press (feet high and wide) 3 sets x 12 reps

Calves:

Calves Standing Calf Raise 4 sets x 10 reps
Donkey Calf Raise 2 sets x 10 reps
Seated Calf Raise 3 sets x 10 reps

Abs:

Abs Crunches 3 sets x 20 reps
Rope Crunch 3 sets x 20 reps
Hanging Leg Raise 3 sets x 12 reps
Leg Lifts 3 sets x 10 reps

Sunday:
Rest day.

In addition to the routine above, some of the lifestyle changes Jay has to make include:

Training 4 times per day.
Sleeping for 6-8 hours each night.

Jay Cutler training the Week Before Competition

The Jay Cutler workout routine and diet climaxes at this point, where Jay Cutler has stripped down from around 300 pounds to 250 pounds. At this point, Jay stops having 20 egg whites for breakfast and stops drinking water come Thursday and Friday in preparation for the show on the typical Saturday night. Jay’s look you see Jay sporting in magazines is the result of dehydration for the photo shoots, where Jay has to ripped and showing every fiber in the body.