Mr. Olympia Jay Cutler Training Routines
Mr. Olympia Jay Cutler is known for his scientific, ever-evolving approach to bodybuilding and his physique. If something’s not working – Jay Cutler changes it. And in the case of his quest for the Mr. Olympia crown, if a routine is working, but didn’t land him the Mr. Olympia crown – Jay Cutler changes it.
Jay Cutler’s 2003 Bodybuilding Routine. Jay performed this double split routine up until 2003. The routine is extremely high volume, and involves 2 workouts and approximately 40 sets per day.
Day 1: AM Back, PM Back, trapezius
Day 2: AM Chest, PM Biceps, forearms, calves
Day 3: Rest
Day 4: AM Hamstrings, PM Quadriceps
Day 5: AM Deltoids, PM Triceps
Day 6: Rest
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Example back and trap workout from 2003:
EXERCISE SETS REPS
Morning: Back
Front chins 4 8-10
Reverse-grip front pulldowns 3 8-10
Reverse-grip barbell rows 2 8-10
One-arm dumbbell rows 3 8-10
One-arm Hammer Strength machine rows 3 8-10
Seated cable rows 3 8-10
Hyperextensions 2 10-12
Afternoon: Back, Trapezius
Deadlifts 5 8-10
Machine pullovers 5 8-10
Dumbbell shrugs 3 8-10
Behind-the-back barbell shrugs 3 8-10
Upright rows 3 8-10
Jay Cutler’s 2004 Bodybuilding Routine. After a failed 2003 Mr. Olympia attempt, Jay tweaked his routine. He moved away from double splits, increased his intensity, and decreased his training volume.
Day 1 Thighs
Day 2 Chest, calves
Day 3 Rest
Day 4 Shoulders, arms, abdominals
Day 5 Back, trapezius
Day 6 Rest
Example back workout from 2004:
Two-arm Hammer Strength machine rows 3 8
Barbell or dumbbell rows 3 8
Machine pullovers or seated cable rows 3 8
One-arm Hammer Strength machine rows 3 8
Seated dumbbell shrugs 4 8-10
Deadlifts * 3-4 8
* Note: Jay Cutler alternated deadlifts with hyperextensions every other workout.
Jay Cutler’s 2008 Bodybuilding Routine. Jay moved to a 5 day a week split, and in some cases, upped training volume.
Monday – Delts, Traps, Triceps & Abs:
* 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 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 Shrugs 4 sets x 12 reps
* 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 – Off
Thursday – Chest, Biceps, Forearms & Abs:
* 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 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 Reverse Curls 6 sets x 15 reps
* 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
print Click Here For A Printable Log Of Thursday.
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, Calves & Abs:
* 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 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 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 – Off
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With Steroids: This is an excellent workout;
Without Steroids: This is overtraining :)
God Bless Jay Cutler
Agreed. This is good if on steroids but for someone bodybuilding naturally this is to much. More rest would be required. There should be a resting day in between each day of intense working out.
That is not true if you are really motivated and dedicated then you wont have a problem with this but if you like some people and think you can just get up off the couch and jump right in to this workout then your mistaken.
[...] Mr. Olympia Jay Cutler Training Routines [...]
yeah adam is right. you cant just one day say yep im going to the gym and work out my biceps for the next 4 hours. no not going to happen. takes a lot time of training to build yourself up to a routine such as jay’s. really cant stand the people who jump to conclusions. oh he has huge muscles, he is on steroids. no. do your homework before you open your mouth. in order to compete for mr. olympia, you are rigirously tested for steroids and drugs. plus steroid users have insanely bloated stomachs and really bad back and thigh acne. muscletech makes some phenomenal products. find you a good stack and eat 4 to 6 well balanced meal with loads of protein and calories , you to can build up to a hardcore routine like that.
Mate, your are fuckwit. If you think he looks like that without the aid of juice you need to wake the fuck up.
Haha, sorry there scott I have to agree with ab. If you think he isnt on the gear then you better change your thinking. the ‘Mr Olympia’ isnt steroid tested, if it was there would be no competitors in it. If you have seen any of Jay cutlers videos you will see the vials in his fridge door.
There is not one bodybuilder in the Arnold Classic, or Mr. Olympia that isn’t on steroids.
Except Marc Lobliner – wink. wink.
east or west jay is the best.
U r all f-ing morons
He has always juiced and i don’t mean grape, apple or orange either. I lift 500 lbs+ with one hand over my head. I ust 2 was de incredible hulk u puny humans make me sic
ive been following this program for over a month. I dont give a shit how much one can try but there is no way anyone who’s clean can thoroughly complete this program. Either way, this program aint for skinny ecto-fags.
Great routine. If you have dedication or i say if you are SERIOUS about bodybuilding then this workout is f**KIN good. Provided that you have a good diet, proper supplementation.
to all the morons who think that pro bodybuilders use steroids, do it right and kill yourselves. ok. i’ve seen puny bodies become monsters with proper training and proper supplementation and diet. legal supplements not steroids.. morons always think that supplement are steroids.. stupid nerds, can’t take the reality that all they can do is talk trash about people over the internet.. tsk tsk. i pity you morons. try going to the gym and follow proper guidelines, try good supplements and maybe by that time you can really see what these Pro’s do to achieve their body..
no2steroids…
I work in the natural industry and make a living speaking to top natural bodybuilders. They don’t, and never will get anywhere near IFBB pros. If you believe otherwise you’re lying to yourself.
I don’t mean to sound harsh, but natural testosterone levels only allow for a limited amount of muscle gains.
@all the guys saying jay isnt on roids- are you stupid, open your eyes you twits. if these guys arent on drugs then there would be no reason for natural competitions. also if you knew anything about the sport then it would be obvious. Now none of this is meant to take away from the guys, they all put in a tremendous effort, but they are on drugs
guys, we all know that every olympian has used steroids, i’m not saying this is bad, because they are only cheating genetics and human limitations, if you want to complain about them, go watch the natural bodybuilding shows and gtfo from websites about Mr. Olympia and its contestants.
Scott the whole blotted stomach thing is due to HGH. It makes your whole body grow, which includes your organs. These bodybuilders have large organs which make them appear blotted. They still have around %5 body fat, and that is why you can still see their abdominals.
the guys saying jay isnt on roids- are you stupid, open your eyes you twits. if these guys arent on drugs then there would be no reason for natural competitions. also if you knew anything about the sport then it would be obvious. Now none of this is meant to take away from the guys, they all put in a tremendous effort, but they are on drugs
@ Scott: Hate to break it to you but bodybuilding competitions are not ‘rigorously’ tested… in fact their not tested at all. Also just so you know you can type in ”Bigger faster stronger: Deleted scene Jay Cutler” he admits using anabolic steroids. It’s no secret that bodybuilders juice half of them admit to it, the other half are scared to lose their sponsorships.
The only Mr. ”O” that has ever won and passed every single drug test he was ever given was Ronnie Coleman. There hasn’t even been rumors of him using, hard to believe but he might actually be 100% natural…
Either way this is one hell of a routine, if a natural person was to follow this same routine (and let me clarify, follow it 100% complete it just like JC would) would probably burn out their tendons, or just burn out in less then a month.
With all that said I don’t mean to say that steroids is a shortcut, you don’t have to look pass his workout regimen to see that he still puts in a whole lot of effort and devotion to get to his size.
To think that Jay hasnt been on roids for at leat the last 20 years is absurd but anyone who know’s anything about using gear know’s that it is no magic potion. guys like jay are geneticaly gifted, have a tremendous amount of drive and use whatever medicated edge they can to be winners.
hi everyone
through my experience in bodybuilding and fitness i have read and seen many things about it. i have transformed my body from a very skinny to a massive guy with huge muscles. i have done this through hard working, dieting, and good use of supplementation. many people thought that i use steroids, but i never used any. it’s true that bodybuilders use them, but my advice to anyone is to do your bests.
“The only Mr. ”O” that has ever won and passed every single drug test he was ever given was Ronnie Coleman. There hasn’t even been rumors of him using, hard to believe but he might actually be 100% natural…”
HAHAHAHAHA!!! Yeah, Ronnie is all-natural, sure pal! Holy shit, of all the dumb stuff you see on the internet this may top them all!
@scott
lol stfu
jay cuttler is a fag too. volume training is so gay.
well i hate to break it to all of you but i have been following this workout since it was published using no steroids i went from 175 18% body fat to 235 7% body fat.. scott is right if you have enough determoination you can do the routine. but you have to slowly increase you calorie intake!!!! go to muscletech.com and look at his nutrition plan i went based on that 100% and lowered the cal’s but slowly uped them and i have seen the results!!!
235 at 7% natural?…bullcrap.
lol many people take “prohormones” which are actually steroids so its funny when people like micah who know nothing thinking he can go 175 18% body fat to 235 7% without roids, going from Sept 9 2009 when this article was published to his post at May 23 2010 without Roids IS IMPOSSIBLE. Micah so are you saying you went gained 55lbs while losing 11% bodyfat thats 70LBM gain in less than a year… BULLSHIT.
Dude hit the nail on the head, and obviously Micah has never seen a natural bodybuilding show. Because Micah is basically saying he’s 40 to 50 pounds heavier then past NATURAL Mr. Olympians.
I think he can’t even bench 235.
Okay, a lot of hostility here on the replies. I am not a big fan of cheating, which to me is anything that gives temporary gains but long-term is negative such as roids. So that being said, yes, Cutler works out a lot and yes he is a genetic wonder, but I don’t think that he looks good at all. His muscularity is not practical, unless he is a mover. What drives him is not normal – see “The Man Whose Arms Exploded” – the doctor in that documentary states that what these guys have is the exact opposite of an anorexic – anorexics see only the fat and how “big” they are, whereas, Culter only sees his imperfections; how small his deltoids are or his calves. They are never satisfied. Anorexics die if they don’t get help. These body-builders just become one big giant muscle. Chuck Norris at 70 years old, looks way better than Schwarzeneggar does now. Anyway, that is my 2 cents.
Everyone has to take it easy, you have to realize that he is a mix between roids, dedication, proper diet, and proper supplimentation. Yes dedicated people can get really big but this is the man’s profession and in order for him to be the best it requires him to bust his ass in the gym and have a mix between all of the things above. He and all of these guys are on the juice. Also, he has nothing else to do all day but lift. Lets go now…
Why does all this even really matter. Either workout and use roid or not. It’s that simple. I don’t want any parts of them, so those of you who do…more power to you. It’s your phuggin business and your organs you are destroying. I could give a phug less.
here is a photo of Jay opening his fridge…
look in the top corner of his fridge; all the medical vials
that is his hGH, IGF-1, insulin etc (it wont be steroids, they dont need to be in a fridge)
[IMG]http://i77.photobucket.com/albums/j70/steveninthematrix/JayCutlerandhisfridge.jpg[/IMG]
http://i77.photobucket.com/albums/j70/steveninthematrix/JayCutlerandhisfridge.jpg
Arnold was the pinnacle of steroid bodybuilding…
Haney was on GH, Yates on GH, Cutler on GH and insulin etc etc……
the pinnacle of natural bodybuilding, is someone like Steve Reeves, or Grimek, or Reg Park
Amen to that. Reeves. Grimek. Park.
Ronnie Coleman does take steroids. And that is a fact look it up.
No way! Serious?
You know regarding GH a doctor in the know mentioned to me that by it self it doesn’t do much.He mentioned that you would need to run it with testosterone.
Wow some of the idiotic remarks ive seen on here.
First all pros use steriods
Second no this program is not overtraining if you have the actual genetics/determination/ and knowledge to be a bodybuilder. You see just because you can go into the gym and bench 225 and you think thats a lot does not make you a bodybuilder. I guarantee all of you that have no actual bodybuilding experience go to the gym and fool around with your friends and put up your pussy weight then walk around like you own the place, go to an actual gym. Only a handful of people you meet have the genetics to be a bodybuilder with or without juice and i doubt any of you do.
3. R. Singh and everyone else who responded saying “Duh ronnies on steriods” thats obvious, read what the guy fucking posted. He never said ronnie wasnt on steriods he said that He has “passed” all the steriod testing according to IFBB standards.
4. Prohormones are not AAS if you dont know the difference you shouldnt talk shit.
5. Just because someone is 235 7% bf and you will never get there naturally doesnt mean they dont exist.
6. Supplements will do shit people just use them as an excuse to workout less or get results without doing anything there are very few supplements that are actually neccessary to compete such as multivitamins and whey., but im sure all you guys love shopping at the over priced gnc for the next get big quick scheme.
7. IFBBs testing is a joke
8. For all of you that are following someone elses program, which they designed specifically for their benefit, you are fucking retarded, thats the reason why 99 percent of people cant even build a decent body, and 99 percent of the people who have genetics to do so cant do shit in bodybuilding because they are to lazy to take the time to try what works for them and spend the 5/10/20/lifetime of years perfecting a workout.
I think ive covered all of the ignorance on here.
Angry Bodybuilder said: ” Just because someone is 235 7% bf and you will never get there naturally doesnt mean they dont exist.”
They don’t exist. This issue has been studied. You can only get so big naturally with normal testosterone levels. While you’re on here calling out people, I think you should stare in the mirror first.
http://muscleandbrawn.com/determining-natural-bodybuilding-potential/
You honestly have no idea what true naturals compete at which scares the shit out of me.
You also said:
“Supplements will do shit people just use them as an excuse to workout less or get results without doing anything”
That’s one of the most idiotic things I’ve ever heard. proof that you are 13 and bench 65 pounds.