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

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

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