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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
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
Mr. Olympia Jay Cutler Training Routines - Muscle and Brawn Bodybuilding, Powerlifting and Muscle Building.
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
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
Mr. Olympia Jay Cutler Training Routines - Muscle and Brawn Bodybuilding, Powerlifting and Muscle Building.
