Bodybuilder Jay Cutler Workout Routine and Diet Plan

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Jay Cutler is an IFBB (International Federation of Bodybuilders) professional bodybuilder. He has won Mr. Olympia titles 4 times (2006, 2007, 2009, 2010) till now. In 2011, he was runner up to Phil Heath in Mr. Olympia. He has gained much popularity after winning these titles and everybody wants to know his workout routine / schedule.

Jay-Cutler-body

Jay Cutler is 5 ft 9 in and weighs around 140 kg. You can find his complete profile information and body statistics here. Jay Cutler trains himself at Gold’s Gym in Las Vegas, Nevada, USA. His training day at gym is divided into 2 sessions – 1 morning session and 1  evening session. These exercises, he takes into account, while at Gold’s Gym.

Jay Cutler Workout Routine

Monday – Delts / Triceps / Traps / Abs

  • Delts (Deltoid Muscle)
    • Delts Dumbbell Side Laterals – 3 sets of 12 reps
    • Dumbbell Press – 3 sets of 8-12 reps
    • Side Lateral Cable – 3 sets of 8-12 reps
    • Front Raise with Olympic Bar – 2 sets of 10 reps
    • Bent Over Dumbbell Laterals – 3 sets of 10 reps
  • Triceps
    • Triceps Cable Extensions – 4 sets of 15 reps
    • Single Arm Extensions – 3 sets of 15 reps
    • Close-Grip Bench Press – 3 sets of 8 reps
    • Superset: French Press – 3 sets of 8 reps
    • Dumbbell Kickbacks – 3 sets of 12 reps
    • Dips – 3 sets of 15 reps
  • Traps
    • Traps Shrugs – 4 sets of 12 reps
  • Abs
    • Abs Crunches – 3 sets of 20 reps
    • Rope Crunch – 3 sets of 20 reps
    • Hanging Leg Raise – 3 sets of 12 reps
    • Leg Lifts – 3 sets of 10 reps

Tuesday – Back

  • Back Wide-Grip Pull-downs – 3 sets of 10 reps
  • Dumbbell Rows – 3 sets of 10 reps
  • Bent Over Barbell Rows – 4 sets of 10 reps
  • Dead-lifts – 3 sets of 12 reps
  • Close-Grip T-bar Row – 3 sets of 10 reps
  • Behind-the-Neck Pull-downs – 3 sets of 10 reps
  • Seated Rows – 3 sets of 10 reps
  • Hyperextensions – 3 sets of 10 reps

Jay-Cutler-Workout-Routine-Diet-Plan

Wednesday – Rest Thursday – Chest / Biceps / Abs

  • Chest
    • Chest Incline Barbell Press – 5 sets of 10-12 reps
    • Flat Dumbbell Press – 3 sets of 8-10 reps
    • Incline Dumbbell Flyes – 3 sets of 10 reps
    • Cable Crossovers – 3 sets of 12 reps
    • Decline Bench Press – 3 sets of 8 reps
  • Biceps
    • Biceps Straight Bar Curl – 5 sets of 15 reps
    • Single Arm Dumbbell Curl – 3 sets of 12 reps
    • Single Arm Preacher Curl – 3 sets of 10 reps
    • Hammer Curl – 2 sets of 12-15 reps
    • Forearms Reverse Curls – 6 sets of 15 reps
  • Abs
    • Abs Crunches – 3 sets of 20 reps
  • Rope Crunch – 3 sets of 20 reps
    • Hanging Leg Raise – 3 sets of 12 reps
    • Leg Lifts – 3 sets of 10 reps
  • Friday – Quads
  • Leg Extensions – 3 sets of 20 reps
  • Leg Press – 4 sets of 12 reps
  • Squats – 4 sets of 6-10 reps
  • Lunges – 3 sets of 8 steps per leg
  • Leg Extensions (heavy) – 4 sets of 10 reps

Jay-Cutler-Workout-Routine

Saturday– Hamstrings / Calves / Abs

  • Hamstrings
    • Hamstrings Lying Leg Curl – 6 sets of 12 reps
    • Romanian Deadlift – 3 sets of 10 reps
    • Single Leg Hamstring Curl – 3 sets of 12 reps
    • Leg Press – 3 sets of 12 reps
  • Calves
    • Calves Standing Calf Raise – 4 sets of 10 reps
    • Donkey Calf Raise – 2 sets of 10 reps
    • Seated Calf Raise – 3 sets of 10 reps
  • Abs
    • Abs Crunches – 3 sets of 20 reps
    • Rope Crunch – 3 sets of 20 reps
    • Hanging Leg Raise – 3 sets of 12 reps
    • Leg Lifts – 3 sets of 10 reps

Sunday– Rest

Jay Cutler Diet Plan

Jay Cutler is a professional bodybuilder and hence his diet is not a normal one. He takes 7 meals a day and various minerals like zinc, magnesium, glutamine, calcium and vitamins in the form of tablets.

Jay-Cutler-eating-meals

He takes Whey / Casein protein powder, nitrix tablets, dextrose as well on regular basis. Here is the full diet plan of Jay Cutler.

Breakfast

  • Meal 1 – 15 egg whites, 3 whole eggs, toast made from Ezekiel Bread, 1 cup oatmeal, multivitamin tablets, 1 glass orange juice

Pre Workout Meal

  • Meal 2 – 1 serving Glutamine and 1 serving of Vitamin B

Post Workout Meal

  • Meal 3 – Protein Shake, 8 oz Chicken, 1 cup Oatmeal

Lunch

  • Meal 4 – 8 oz Steak (Jay Cutler’s favorite food), 2 cups White Rice
  • Meal 5 – 8 oz Chicken, 1 cup Brown Rice

Dinner

  • Meal 6 – 8 oz. chicken, 1 cup brown rice, 12 oz Buffalo Meat, 3 whole eggs

Before Going to Bed

  • Meal 7 – Tablets of Zinc, Glutamine, Calcium, Vitamin B Complex, Vitamin C, Chromium, Vitamin E, Multi-Vitamin

Jay-Cutler-eating-meal

38 COMMENTS

  1. Thank you for posting this, I’ve been using it for a month or two and I’ve rlealy noticed a significant change in my core strength and consequently my balance and running ability, overall it’s just been awesome! Especially the knowledge you passed on in the video, it was very good to know. However, it’s reached the point where I no longer find this workout as challenging as before, so I was wondering if you had any advice as to what kind of core strengthening exercises I should try next?

    • Thanks Ana. I am glad to know that this article helped you. You could search here for some other bodybuilder’s exercises also. May be, you may get to know your next exercise.

  2. I has been excersice for last 12 months my chest is 43 and my biceps is 15 plz give me some tips diet and workout routine to my email

  3. I’m a amatuer body builder and want to gain wait and some muscle but can’t afford 7 meals a day.what kind of food should l eat for 3 meals a day.

  4. I am yr fane i like your body and every time see your workout i join gym and i do normal routine workout you
    give me some tips about normal supplement workout

  5. hi i am a big fan of yours.i wanted to be a bodybuilder like you, i do normal workout at zym. i have joined the zym from last 2 years. i want you to give me some tips ,about how to increase my biceps and chest.

  6. I have been very inspired by urs body and i have also joined the gym last 3 months my biceps are of 16 and my chest is 40 what should i do too increase my triceps

  7. I m continuos exercise for 3year but my bysecps r not to built up. Plz to suggestion me for …what type of nutrician useful for my bysecps nd all structure….

  8. The majority of adults in the United States take one or more dietary supplements either every day or occasionally. Today’s dietary supplements include vitamins, minerals, herbals and botanicals, amino acids, enzymes, and many other products. Dietary supplements come in a variety of forms: traditional tablets, capsules, and powders, as well as drinks and energy bars.

  9. I’m 23 and just starting to workout please send me any and all diet and workout info i should have and follow for best results. I’m 5’11 and 170 lbs currently. i want to be about 195 all muscle

  10. My body weight is 75 kg and my height is 5.10′. I want to gain body weight and body muscle, please suggest me on that. My body growth hormones is low, how to increase my body growth hormones, please could you send me the full diet in my mail. However 7 meal a day is unaffordable for me.Therefore suggest me for 4 or 5 meals.

    Thank You

  11. It all depends on the diet you take and the workout is just 20% and 80% is the diet so don’t cheat yourself by not taking proper diet ???

  12. What time does he wake up, what time does he eat and when does he workout! Basically give me times of the day, his actual schedule.

  13. I notice that Jays sets are among 3 sets instead of 4 and 8 to 12 reps, or more like some body builders recommend Does Jay feel that less self s and reps gives him the accomplishment he wants. Does it matter?

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