Mr. Olympia Jay Cutler Training Routines

Mr. Olympia Jay Cutler Training Routines

Updated August 13, 2020

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.

Mr. Olympia Jay Cutler Training Routines

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

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

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

author

The author

Steve Shaw
Steve Shaw is the original founder of Muscle and Brawn, an experienced powerlifter with over 31 years experience pumping iron. During competition he’s recorded a 602.5lb squat, 672.5lb deadlift and a 382.5lb bench press.

About Us

We’re a team of dedicated and honest writers that offer a no bullshit guide to health and supplementation.

muscleandbrawn.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.