Jay Cutler Workout & Diet Plan – The Bodybuilder’s Mass Workout, Nutrition, Weight Lifting & More…

jay cutler's workout routine

Jay Cutler is a retired, but famed American IFBB professional bodybuilder.  Not only that, he achieved four Mr. Olympia win – in 2006, 2007, 2009, and 2010.

He has featured on heaps of fitness magazines, too, because of his exceptional bodybuilding physique – magazines such as Flex, Muscular Development, and Muscle and Fitness, and more.

He is a really nice guy, approachable, modest, and straightforward

Other bodybuilders look up to him.

Someone like him, who works hard, and with a great personality like his, well it makes sense that he would become one of the most recognizable names on the circuit.

He inspires millions of people, that if they look after their physiques like he does, they can make a career out of it.

He learned to be strong from an early age

He worked with his brother at a construction company from the age of 11 already – lugging concrete blocks from one place to the next.

So that by the time he was 18, he was in the gym, lifting weights.

He just loved the gym and workout sessions – he loved weight lifting so much he started training after his college classes.

He obtained a degree in criminal justice from the Quinsigamond Community College in 1993

But he also started getting noticed for his robust physique. He got encouragement from his trainer to enter his first bodybuilding competition at the age of 20.

He won two titles at this completion. This egged him on so that he decided to pursue a career in fitness and bodybuilding.

He grew in fame with many people considering him as the best bodybuilder of the era.

By the time he turned 23-years old he had achieved what a lot of bodybuilders can only dream about

He ended his career in 2013 after the Mr. Olympia tournament.

He married Kristen Cavallari, an American actress, and model, and they have 3 kids together.

Once he retired, he started achieving some tremendous successes with multiple ventures.

Jay Cutler – All About His Bodybuilding Program

Current Stats

  • Weight: 260 pounds/118 kg.
  • Birthday: 3 August 1973
  • Birthplace: Sterling, Massachusetts
  • Accolades/accomplishments:
    • ‘1993 – NPC Iron Bodies Invitational – Teenage & Men’s Heavyweight’
    • ‘1993 – NPC Teen Nationals – Heavyweight’
    • ‘1995 – NPC U.S. Tournament of Champions – Men’s Heavyweight and Overall’
    • ‘2000 – IFBB Night of Champions’
    • ‘2002 – Arnold Classic’
    • ‘2003 – Arnold Classic’
    • ‘2003 – Ironman Pro Invitational’
    • ‘2003 – San Francisco Pro Invitational’
    • ‘2003 – Dutch Grand Prix’
    • ‘2003 – British Grand Prix’
    • ‘2004 – Arnold Classic’
    • ‘2006 – Austrian Grand Prix’
    • ‘2006 – Romanian Grand Prix’
    • ‘2006 – Dutch Grand Prix’
    • ‘2006 – Mr. Olympia’
    • 2007 – Mr. Olympia
    • ‘2009 – Mr. Olympia’
    • ‘2010 – Mr. Olympia’

He has also been in several movies as well. Look at all his accomplishments here.

Workout Principles of Jay Cutler

Jay Cutler didn’t get ripped in a day. It actually took him around 20 years to get to where he was – it took strenuous training sessions and heavy lifting to achieve the body he has. Read about his journey from start to finish – you will find it very inspiring if you long to do bodybuilding as well.

Being the guy he was, he just steadily continued with the right attitude, consistency, and intensity.

When it came to his workout philosophy, he did not hold back any restrictions.

Jay focused more on the muscle groups that were dense or fully developed.

He trained his arms more lightly, but when it came to his back and legs, he did not hold back at all – he worked very, very hard.

Jay Cutler Training Methods

For all his different competitions, Jay would train 5 days a week, and twice a day.

He would always go to the gym for his workout sessions – he needed to develop and maintain his Mr. Olympia physique.

Even though bodybuilding is his business, he still has fun and enjoys himself. There is no question that Jay has devoted his adult life committed to bodybuilding.

He pulled out all the stops to become a professional competitor, an entrepreneur, and a representative for the sport – a lasting legacy of his struggles, determination, and commitment.

Even today, he still continues to keep fit and train.

He has his own YouTube channel as well and also an Instagram page.

So you can watch plenty of motivational photos and videos there – you will soon understand the secrets of his success.

Jay Cutler’s Workout Routine 

Monday (chest)

‘3 sets, 10 reps, 1 min rest

Exercises – Incline chest press, flat bench press, dips, dumbbell straight arm pullover, dumbbell fly’s, seated calf raise, and standing calf raise’

Tuesday (Arms, Biceps, Triceps)

  • ‘3 sets, 10 reps, 1 in rest
  • Exercises – Rope push-down, dips, French press, close grip bench press, straight bar push down, barbell curl, preacher curl, hammer curl, dumbbell curl, and reverse curl’


Rest day

Thursday (Back muscles)

  • ‘4 sets 10 reps, 1 min rest
  • Exercises – Reverse grip pulldown, one arm dumbbell row, T-bar row, deadlift
  • 3 sets 10 reps, 1 min rest
  • Exercises – Bent over barbell row, seated cable row, ad back extensions’

Friday (shoulder)

  • ‘6 sets, 10 reps, 1 min rest
  • Exercises – Seated side dumbbell lateral raise and dumbbell shrug
  • 4 sets, 10 reps, and 1 min rest
  • Exercises – Dumbbell press
  • 3 sets, 10 reps, 1 min rest
  • Exercises – Barbell front raise, cable lateral raise, rear dumbbell lateral raise, and rear cable lateral raise’

Saturday (legs)

  • ‘4 sets, 10 reps, 1 min rest
  • Exercises – Lying leg curl, leg press, hack squat, leg extension, front squat
  • 3 sets 10 reps, 1 min rest
  • Exercises – Seated leg curl, stiff-legged deadlift, lunge
  • 2 sets, 10 reps, and 1 min rest
  • Exercises – Leg extensions’


Rest day

Jay Cutler’s Diet

In order to become a competitive bodybuilder, Jay Cutler ate a lot to get in plenty of calories and nutrients.

All his workout sessions were backed up with multiple meals during the day. His calorie intake went up to 4700 for the kind of physique he achieved.

His diet would consist of 40% protein, 40% fat, and 40% carbohydrates.

He would add supplements as well such as protein powders, multi-vitamins, and BCAAs, as well as fat burners.

  • Meal 1: 2 cups egg-white, 2 whole eggs, 1 scoop whey protein powder, 2 slices of bread, 2 packs oatmeal, a testosterone capsule
  • Meal 2: 12 ounces chicken and 2 cups brown rice
  • Pre-workout: a scoop of amino acid powder. 1 scoop pre-training muscle building powder
  • Intra-workout – 1 scoop muscle enhancing powder
  • Post-workout: 2 scoops of BCAA for recovery with 1 scoop post-workout muscle-building powder
  • Meal 3: 60 Ounces of Gatorade and 3 scoops of why protein powder
  • Meal 4: 12 ounces sweet potato and 14 ounces chicken
  • Meal 5: 12 ounces chicken and 2 cups brown rice 
  • Meal 6: 6 Ounces beef fillet and 2 cups broccoli

Jay Cutler’s supplements

See what he says himself about his daily supplements

  • Multivitamin
  • Pre-workout
  • Calcium
  • Glutamine
  • Chromium
  • B-Complex

Jay Cutler’s noteworthy recommendations

Here are some of his noteworthy recommendations for enhancing physical potential:

1) Use what works best for you:

You won’t find Mr. Olympia using exotic exercises and gimmicky equipment. Jay is about the real deal, like squats, rows, pullovers, bench-presses, etc.

Why so? – Because he finds them highly effective for him.

2) Add more sets, not reps

Jay performed 3-4 times the number of sets that were allocated for a certain body part, and he didn’t experience failure.

3) Be sure to rest

Great results come to beginners – with full-body routines. Jay insisted on getting plenty of rest among his different body part sessions.

But he said that this could be different for different people. Good sleep and rest were imperative to him.

4) Double up if needs be

Jay would not worry about doing the same workouts over and over again.

He would give importance to just one body part when it was needed.

He would commit to doubling up his sessions to achieve the goal.

5) Trusting the machine:

A person might imagine that Jay would look for different tricks in order to enhance his performance, but his basic guide was what was subjective, i.e. his feel and his approach.

What works today for you might not work tomorrow. He says to trust your gut and go with the flow.

6) Improvise

Have a plan in perspective. Don’t be consumed with your routine that doesn’t provide room for improvisation.

Where is Jay Cutler now?

Now he has launched his own fashion brand – it’s called Cutler Athletics.

He sells various garments to people to want to achieve their fitness goals.

His company has gained a lot of fame on social media. Look online as well for the many online courses he offers; to learn his success secrets.

He also has his own nutrition supplement company – check that out here. Going strong still, that’s Mr. Olympia – Jay Cutler!

“I don’t eat for taste, I eat for function”Jay Cutler Bodybuilder