Jay Cutler’s Workout Routine – Independent Overview of His 2026 Training Plan

TLDR: Jay Cutler Workout Routine

• High volume bodybuilding style: Multiple exercises and many sets per muscle group with short rest periods.
• Classic body part split: Each training day focuses on one main muscle group for depth and recovery.
• Fast paced lifting sessions: Short rests keep intensity high and workouts efficient.
• Form over max weight: Controlled reps and muscle feel take priority over heavy numbers.
• Strict daily structure: Cardio, lifting, meals, and sleep are planned around training demands.
• Long term mindset: Recovery, consistency, and sustainability guide training decisions.

Day 1 – Chest & Calves

This opening session reflects how Jay Cutler approached his training during his competitive years. Chest was treated as a priority muscle, while calves were added in a smart way to avoid making leg days even longer and more draining, something many top bodybuilders planned around.

• Chest training structure: The workout blends Hammer Strength incline presses, flat dumbbell bench presses, incline dumbbell flyes, parallel bar dips, and decline barbell bench presses. This type of chest setup has also been seen in programs followed by athletes like Ronnie Coleman and Phil Heath, who relied on multiple pressing angles in one session.
• Upper chest emphasis early: He often started with an incline press using either a Hammer Strength machine or dumbbells. Prioritizing incline work early is a method Arnold Schwarzenegger was also known for when focusing on upper chest size.
• Flat pressing choice: Instead of using a barbell on flat bench, he leaned toward dumbbells. This allowed deeper reps and more control through each movement, an approach commonly used by bodybuilders aiming for fuller chest development.
• Bodyweight dips to finish: Parallel bar dips were used near the end of the chest session. With his bodyweight sitting above 260 pounds, these acted as a heavy finisher that pushed the chest hard without the need for added plates, something larger competitors often rely on.
• Standing calf raises: Calves were trained using standing calf raise machines to load the muscle with heavier weight. This helped keep calf size progressing without adding more strain to lower body sessions.
• Seated calf raises: Seated calf raises were added to change the working position and place more focus on controlled reps rather than weight alone.
• Calves scheduled on chest day: He placed calf training on chest day since leg workouts were already long and demanding. On some days, calves were even trained first as a light warm up, though they were usually saved for after chest work.

This setup shows how chest volume stayed high while calves were trained consistently without stealing energy from leg sessions. It offers a clear look at how the Jay Cutler workout routine balanced intensity, recovery, and weekly structure without unnecessary overlap.

The secret is progression, consistency and dedication day in and day out.

Day 2 – Arms (Triceps & Biceps)

This arm focused session reflects how Jay Cutler approached growth with patience and structure. High effort arm days like this were also common among athletes such as Dorian Yates and Dexter Jackson, especially during phases where arm size and density were a priority rather than chasing one rep strength.

Instead of rushing through movements, the goal on this day was to keep blood in the muscles for as long as possible while moving through different tools, grips, and angles.

• Triceps volume focus: Arm day usually began with triceps, where he often performed five to six exercises. Starting with triceps allowed him to put full effort into the larger arm muscle before fatigue set in.
• Cable pushdowns first: Rope pushdowns and straight bar pushdowns were used early to warm up the elbows and get blood moving through the triceps. This setup helped prepare the joints before heavier pressing movements.
• Straight bar pushdown setup: On straight bar pushdowns, he leaned slightly into the bar. This positioning made it easier to handle more weight while keeping tension locked on the triceps.
• Heavy pressing movements: After cable work, he moved into close grip bench presses and dip machine presses. These exercises allowed heavier loading while still keeping the focus on triceps involvement rather than chest dominance.
• Isolation to finish triceps: EZ bar skull crushers and single arm reverse grip pressdowns were saved for later. These isolation movements helped work all three triceps heads once the muscle was already fatigued.
• Biceps training volume: After triceps, he shifted straight into biceps with roughly five exercises. The goal was to maintain intensity while changing angles and tools throughout the session.
• Heavy dumbbell curls first: Seated alternating dumbbell curls were often placed early in the biceps workout. Slight momentum was allowed, but control and tension remained the priority.
• Angle changes for biceps: Machine incline curls were used to stretch the biceps, followed by barbell preacher curls to limit movement and keep the muscle isolated.
• Hammer curl inclusion: Dumbbell hammer curls were added to work the brachialis. This helped add thickness to the arms rather than focusing only on peak shape.
• Cable curls to finish: Overhead cable curls were sometimes used at the end to keep steady tension and place more emphasis on the upper portion of the biceps.
• Optional forearm work: On some arm days, wrist curls and reverse wrist curls were added when time and energy allowed to round out the session.

This arm focused day shows how high volume and smart sequencing were used to keep progress steady over time. It fits naturally into the broader Jay Cutler workout plan, where arms received enough attention without taking away from recovery or performance later in the week.

Push as much heavy weight as possible… heavy weights build muscle.

Day 3 – Back

This training day reflects a clear shift in how Jay Cutler approached his physique once back development became a higher priority. Instead of chasing numbers, the focus moved toward controlled reps, full muscle engagement, and covering every major area of the back within one session.

• Back width focus early: The workout often opened with underhand lat pulldowns followed by wide grip or neutral grip lat pulldowns. Using two styles back to back helped build width, a method also seen in training styles used by Lee Haney.
• Grip variety on pulldowns: An underhand grip allowed a tighter elbow path, while overhand or neutral grips helped spread the lats wider. This mix made sure the lats were fully worked before moving into heavier lifts.
• Deadlift execution: Deadlifts were included as a main compound movement, but weight was commonly capped around 405 pounds. The goal was clean form and strong muscle feel rather than max effort pulls, an approach Frank Zane was also known for during back sessions.
• T bar rows for thickness: Old school T bar rows played a major role in building mid back density. Jay often credited this exercise for adding visible thickness through the center of his back.
• Dumbbell rowing work: One arm dumbbell rows were used to train each side on its own. This helped improve control and allowed full focus on pulling with the back instead of relying on momentum.
• Barbell row inclusion: Barbell bent over rows added another heavy rowing pattern. This movement helped load the back while still keeping steady tension through the pull.
• Cable rows to finish: Seated cable rows were saved for the end of the workout. These helped maintain tension and hit the lower, middle, and upper back before ending the session.

This back focused day shows how volume and exercise selection were used to bring up a lagging area over time. It gives a strong example of how the Jay Cutler workout placed long term improvement above short term lifting numbers.

Day 4 – Shoulders & Traps

On this day, Jay Cutler structured shoulder training to feel demanding before any heavy pressing began. The focus was not chasing numbers, but making sure the delts were already working hard so every press and shrug had a clear purpose.

• Seated lateral raises to start: He opened with seated dumbbell side laterals to remove momentum from the movement. Sitting down forced the delts to do the work and stopped the hips from helping, which mattered to him as shoulder size increased over the years.
• Delts tired before pressing: Starting with laterals meant the shoulders were already fatigued once pressing began. This allowed him to use controlled weight while still getting a deep stimulus from each set.
• Dumbbell press before machines: Seated dumbbell shoulder presses came first, followed by a machine shoulder press. He preferred free weights early for control and balance, then machines later to keep tension high without worrying about stability.
• Rear delts never skipped: Reverse pec deck flyes were included every shoulder session. Jay treated rear delts as a priority, knowing they played a major role in shoulder width and overall upper body balance, similar to how Flex Wheeler approached shoulder symmetry.
• Traps saved for last: Trap work was always placed after shoulders so pressing strength stayed intact. Dumbbell shrugs allowed him to load the traps directly once shoulder work was complete.
• Upright rows with limits: Barbell upright rows were pulled only to chest height. He avoided pulling higher to keep stress where he wanted it and reduce unnecessary strain on the shoulders.

Shoulder and trap work here reflects a clear decision to protect pressing strength while still pushing growth. Within the Jay Cutler workout plan, this day helps maintain shoulder detail and trap thickness without interfering with recovery for heavier upper body sessions.

Day 5 – Legs (Quads, Hamstrings & Abs)

Leg day sat at the end of the week for a reason. Recovery mattered after this session, since it demanded full effort across quads, hamstrings, glutes, and supporting muscles. The structure was demanding by design, with little room to coast from one exercise to the next.

• Quad warm up approach: Light leg extension sets were used at the start to warm the knees and get blood into the quads. This helped him feel ready before loading heavier compound lifts.
• Squats as the core lift: Back squats formed the center of the quad workout. He squatted very deep and even suggested placing a 2×4 under the heels to improve range of motion, treating squats as the main size builder for legs, a mindset also shared by Tom Platz.
• Post squat compounds: After squats, he moved into 45 degree leg presses and dumbbell lunges. Lunges were done walking when space allowed, or stationary when it did not, keeping constant tension on the quads.
• Hack squat emphasis: Hack squats were added to place extra focus on the quads once fatigue had already set in. This helped push the muscles further without needing free weights.
• Quad finish work: Another round of leg extensions closed out quad training. These final sets were pushed for burn and fullness rather than load.
• Hamstring curl sequencing: Hamstrings began with seated leg curls to work the muscle in a shortened position. This helped prepare the hamstrings before heavier hip hinge movements.
• RDL placement: Barbell Romanian deadlifts were placed between curl variations. This sandwich style setup stretched the hamstrings and glutes while keeping tension high, a structure also seen in training styles used by Branch Warren.
• Hamstring isolation: Lying leg curls followed RDLs, then standing single leg curls were used to train each side on its own. This ensured both sides worked evenly.
• Inner and outer thigh finish: Thigh abduction and thigh adduction machines were supersetted at the end. These movements strengthened the hips and supported full thigh development and stability.

Few training days demanded more effort than this one. The Jay Cutler workout shows how leg growth came from depth, volume, and finishing work rather than rushing through heavy lifts alone.

I stuck with the basics of training… it’s very, very basic what a pro bodybuilder does.

Rest Days

Recovery played a clear role in how Jay Cutler structured his week. Time away from heavy training was planned just as carefully as lifting days, with rest spaced out to support growth after demanding sessions.

• Scheduled days off: He typically rested on Day 6 and Day 7. A common setup was a three days on, one day off, two days on, one day off cycle, such as taking Thursday and Sunday away from the gym.
• Spacing rest after hard sessions: Rest days were intentionally placed after the most demanding muscle groups. Legs and back were always followed by a day off to allow the body time to recover and rebuild.
• Preferred split structure: In his own perfect split recommendation, he suggested a two days on, one day off rotation. This ensured the hardest body parts were never trained back to back without recovery.
• Light activity only: Rest days did not mean complete inactivity. He often did light stretching, massage work, or very light cardio to stay loose without adding fatigue.
• Focus on recovery habits: Most of the attention on rest days went toward eating well and allowing the body to recuperate. Supplements were also sometimes used as part of his recovery routine.

Rest periods were planned with the same intent as training days, not added in at random. In the Jay Cutler workout routine, stepping back at the right time helped keep energy high, joints feeling better, and weekly training quality consistent.

Daily Workout Routine

During his competitive years, Jay Cutler followed a tightly structured daily schedule built around training, eating, and recovery. Each part of the day had a purpose, and nothing was left to chance when it came to staying lean, strong, and consistent year round.

Morning Routine

Mornings were centered on conditioning and setting the tone for the day, especially during contest prep.

• Fasted cardio sessions: He often started the day with fasted cardio, especially when preparing for competition. Sessions usually lasted around 30 to 40 minutes.
• Cardio machine rotation: Cardio was done on machines like the StairMill, stationary bike, treadmill, and similar equipment. Rotating machines helped keep sessions engaging and avoided overuse.
• Intensity level: Cardio stayed low to moderate in effort. The goal was steady fat loss and conditioning rather than exhaustion.
• Seasonal adjustments: During the off season, cardio volume dropped to just a few sessions per week. When leaning out for a show, he sometimes added a second cardio session later in the day.

Weight Training Session

Lifting was treated as the main event and usually took place later in the day after the first meal.

• Timing of workouts: Weight training was often done in the early afternoon after morning cardio and breakfast.
• Muscle group focus: Each session focused on one muscle group based on the weekly split, keeping training organized and targeted.
• Training pace: Workouts moved quickly with short rest periods, usually around 45 to 60 seconds between sets.
• Session length: Most lifting sessions lasted about 60 to 90 minutes. Even high volume days were completed efficiently by limiting downtime.
• Conditioning effect: The fast pace often left him breathing hard and sweating heavily, adding a conditioning benefit to the workout itself.

Meal Schedule

Eating followed a strict schedule and played just as big a role as training.

• Frequent meals: Meals were spaced every two to three hours throughout the day.
• Daily structure: A typical day included early cardio, a large breakfast, errands or work, weight training, a post workout shake, and several whole food meals later in the day.
• Food as work: He often said he spent more time eating than training, viewing nutrition as part of the job of building size.
• Supplement support: Products from brands like Steel Supplements were sometimes used to support training and recovery needs.

Sleep Routine

Recovery finished the day and was treated as non negotiable.

• Nighttime priority: Evenings were kept simple to allow proper rest.
• Sleep duration: He aimed for eight or more hours of sleep each night.
• Long term mindset: Staying consistent with sleep, food, and training was seen as the foundation for longevity in bodybuilding.

Taken together, this daily structure shows how consistency shaped results over time. The Jay Cutler workout approach relied on repeatable habits done every day, not shortcuts or rushed sessions, which helped him stay competitive well beyond his prime years.

Jay Cutler Workout Diet Plan

Nutrition played a central role in how Jay Cutler supported heavy training and long competitive seasons. Food was treated as a daily responsibility tied directly to performance, recovery, and staying stage ready at a very high bodyweight.

• Daily calorie intake: During the off season, daily intake often climbed past 5,000 calories to support a bodyweight in the 290 to 300 pound range. Even during contest prep, calories remained relatively high because of the amount of muscle he carried and the demands of his training schedule.
• Meal frequency: Food was split into seven meals per day, usually spaced every two to three hours. This steady intake helped him hit calorie targets without relying on oversized meals.
• Macronutrient focus: His diet typically provided around 5,100 calories per day, with roughly 492 grams of protein, 640 grams of carbohydrates, and about 63 grams of fat. Protein stayed high to support recovery, while fats were kept lower to maintain leanness.
• High carb preference: Higher carbohydrate intake worked well for his body due to constant activity and large muscle mass. Carbs supported training output and endurance, while protein helped preserve muscle year round.
• Consistent food choices: Meals were built around basic bodybuilding staples such as egg whites, whole eggs, oatmeal, chicken breast, turkey, lean steak or bison, rice, sweet potatoes, and green vegetables. Repetition made it easier to stay consistent.
• Clean eating approach: Most meals stayed very clean throughout the year. Junk food was rare, even outside of contest prep, with fast food used only at times to raise calories quickly.
• Cheat meal mindset: Cheat meals were used carefully and in moderation. His go to treat was often sugar free frozen yogurt, which satisfied cravings without pulling him away from his usual routine.
• Food as fuel: Eating was treated as part of the work required to grow and stay lean. Taste and variety took a back seat to performance and consistency.
• Hydration habits: Water intake remained high throughout the day, especially with such a large protein intake. Sodium levels were also monitored to help muscles stay full and support training demands.

Sticking to this eating style required discipline over many years. The Jay Cutler workout diet plan shows how steady habits and repeated effort helped support size, conditioning, and long term performance without chasing shortcuts.

I ate more whole foods than ever and turned up the weights and cardio like never before.

Workout Supplements

Supplement use was treated as support, not a shortcut. Jay Cutler consistently stressed that supplements only worked when paired with solid training and a disciplined diet, using them to fill gaps created by high volume workouts and long competitive seasons.

• Protein powder use: Whey protein shakes were a regular part of his day to help meet extremely high protein needs. Shakes were often used between meals or post workout, sometimes counting as a full meal when whole food was not practical. This made it easier to stay consistent when daily protein intake pushed close to 500 grams.
• Supplement brand involvement: He later launched his own brand, Cutler Nutrition, formulating products based on what he had used throughout his career. His long term involvement in the supplement space also included visibility across platforms like Generation Iron and coverage from outlets such as BarBend.
• Pre workout support: Pre workout supplements were used to support energy, focus, and endurance during fast paced training sessions. These often included caffeine, nitric oxide boosters, and amino acids to help maintain output, especially during low carb periods.
• Creatine priority: Creatine monohydrate was viewed as the single most effective supplement for strength and muscle fullness. He used it consistently to support ATP production, improve recovery, and maintain a fuller muscle look. He has repeatedly addressed concerns around water retention, noting that proper diet and hydration made it a non issue.
• Amino acid intake: Amino acids played a key role around training. L glutamine was used to support recovery, muscle repair, and overall health, while BCAAs or EAAs were taken during workouts to help limit muscle breakdown during long sessions or fasted cardio.
• Intra workout nutrition: During training, he sometimes sipped on an intra workout drink containing electrolytes, amino acids, and simple carbs. This was especially useful during depleted phases before contests.
• Post workout recovery: After training, whey protein was often paired with fast digesting carbs like dextrose or carb powders to replenish glycogen quickly. Creatine was sometimes added post workout to support recovery.
• Joint and health support: Over the years, joint support supplements became more relevant due to heavy lifting volume. He also paid attention to general health supplements such as niacin for cardiovascular support, along with multivitamins, minerals, and fish oil to cover nutritional gaps.
• Lifestyle consistency: Alcohol and unnecessary substances were avoided. Supplement choices stayed focused on supporting training output, recovery, and long term health rather than excess or trend driven products.

Used correctly, supplements helped support years of intense training without replacing fundamentals. The Jay Cutler workout supplement approach reflects a steady focus on performance, recovery, and health rather than relying on hype or quick fixes.

If you want a deeper breakdown of the specific supplements he used across different training phases, you can check out our Jay Cutler Supplement List article. It walks through each supplement in more detail, explains how they fit into his routine, and helps clarify what was used daily versus situationally during heavier training or contest prep.

The supplements are exactly what they say. Taken alongside a great diet, they can be very beneficial.

Jay Cutler Workout Philosophy

Training was never random or flashy in Jay Cutler’s approach. His mindset was shaped by years under heavy loads, long sessions, and learning what actually produced growth without breaking the body down over time.

• High volume mindset: He trained with a strong focus on volume, often using many exercises and a high number of sets for each muscle group. At his peak, a single body part session could include close to ten movements and more than forty total sets.
• Short rest periods: Rest between sets stayed brief, often around one minute or less. This kept workouts fast paced and demanding, helping maintain intensity from the first set to the last.
• Speed over ego lifting: He described himself as a speed focused trainer, prioritizing constant work rather than chasing the heaviest numbers. The goal was muscle fatigue and pump, not showing off strength.
• Form first approach: Over time, he shifted away from lifting maximal weight and focused more on clean reps and control. Better form helped target muscles more directly and reduced unnecessary stress on joints.
• Mind muscle connection: He placed strong value on feeling the muscle work during every rep. Slightly lighter weights were often used to maintain control and improve contraction.
• Smart load choices: Even with high strength levels, he kept certain lifts in check. For example, deadlifts were often held around 405 pounds to stay focused on muscle engagement rather than raw load.
• Listening to the body: Training schedules were flexible based on recovery. If soreness or fatigue was high, he adjusted rest days rather than forcing sessions.
• Recovery awareness: He consistently stressed that hard sessions like legs or back should be followed by rest. Quality sleep, lower stress, and steady habits were viewed as essential for long term progress.
• Consistency over time: Even after retirement, regular training and healthy habits remained part of his lifestyle. Staying active helped maintain his physique and overall health well beyond competition years.

Taken together, this philosophy shows why his results lasted for decades. The Jay Cutler workout philosophy centered on effort, control, and consistency rather than shortcuts, helping him train hard while staying durable over the long run.

I don’t train on a specific body part schedule; I train specifically how my body tells me I need to… if I’m really sore I’ll take a day off, I don’t have a set day off.

How Precise Is This Jay Cutler Training Breakdown?

The routine outlined in this article is based on widely shared interviews, training footage, and long term patterns Jay Cutler has discussed over the years. It is not taken from a single fixed program that was followed exactly the same way every week.

Workout structure, exercise choices, and total workload naturally shifted depending on competition prep, recovery needs, age, and training goals at the time. Because of that, this breakdown should be viewed as a realistic representation of how Jay Cutler generally trained, not a rigid plan meant to be copied set for set.

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