Jay Cutler Workout Routine and Diet Plan

Which thought crosses your mind when you hear the name, Jay Cutler? Fitness.

Isn’t that what he is most famous for? The IFBB professional bodybuilder has a fit and sculpted physique, which is a dream for many males. Fans always wonder what the secret is behind it. How does he maintain that physique at the age of 48? Well, the answer is simple. Proper scheduled workout and diet plans are all that you require. Today we are going to discuss workouts that can pack on muscles like him. We will talk about his daily workout schedules, diet plans, and much more. So, let’s begin.

Who is Jay Cutler?

Jay Cutler is a renowned IFBB professional bodybuilder, born on 3rd August 1973. Cutler is the winner of four Mr. Olympia titles 2006, 2007, 2009, and 2010). He has dedicated his whole life to bodybuilding and fitness. He is a successful professional competitor, a proponent of sports, and also an entrepreneur. Cutler has built a significant legacy on hard work, dedication, daily struggle, and sacrifice.

Jay Cutler Statistics

Now let us talk about his current status:

Height: 5’9” 179cm

Weight: 274 lbs – 124 kg

Chest: 58” ; Waist: 34”

Thighs: 33”

Biceps: 22”

Calves: 20”

Birthday: 3rd August

Birthplace: Sterling, Massachusetts, the United States


Jay Cutler Workout Routine

Cutler’s strong, ripped body took decades to be built. Around two decades of non-stop training and heavy weight lifting made Jay Cutler what he is today. Whenever he hits the gym, he works with total energy, high intensity, and consistency. He never gives up until all his muscles are well exercised. He does not maintain any strict rule for the number of reps or sets. Cutler concentrates on his muscle groups, core, and muscles that are not dense and full.

Jay Cutler Workout

Here is the chance to know more about his workout schedule, supplements, and diet plan.


Cutler starts his week with chest and calves workouts. He performs seven exercises with three sets, ten reps, and each having one minute gap in between.

  • Flat Bench Press
  • Leverage Incline Chest Press
  • Dumbbell Straight-Arm Pull-Over
  • Dumbbell Flyes
  • Dips
  • Seated Calf Raise
  • Standing Calf Raise


On Tuesdays, Jay Cutler focuses on his arms, biceps, and triceps. There is a total of 10 exercises with three sets, ten reps, including 1-minute rest.

  • Rope Push-Down
  • French Press
  • Dips
  • Close-Grip Bench Press
  • Barbell Curl
  • Straight-Bar Push-Down
  • Preacher Curl
  • Hammer Curl
  • Dumbbell Curl
  • Reverse Curl


Wednesdays are rest days for Jay Cutler.


Thursday, he is back with intense energy and works on his back. He performs exercises in total with four sets and ten reps with 60 seconds rest in between.

  • Reverse-Grip Pull-Down (sets: 4, reps: 10, rest: 1 min)
  • T-Bar Row (sets: 4, reps: 10, rest: 1 min)
  • One-Arm Dumbbell Row (sets: 4, reps: 10, rest: 1 min)
  • Bent-Over Barbell Row (sets: 3, reps: 10, rest: 1 min)
  • Deadlift (sets: 4, reps: 10, rest: 1 min)
  • Seated Cable Row (sets: 3, reps: 10, rest: 1 min)
  • Back Extensions (sets: 3, reps: 10, rest: 1 min)


Cutler focuses on his shoulder workouts on Fridays. He emphasizes the following seven exercises.

  • Seated Side Dumbbell Lateral (sets: 6, reps: 10, rest: 1 min)
  • Barbell Front Raise (sets: 3, reps: 10, rest: 1 min)
  • Dumbbell Press (sets: 4, reps: 10, rest: 1 min)
  • Cable Lateral Raise (sets: 3, reps: 10, rest: 1 min)
  • Dumbbell Shrug (sets: 6, reps: 10, rest: 1 min)
  • Rear Dumbbell Lateral (sets: 3, reps: 10, rest: 1 min)
  • Rear Cable Lateral (sets: 3, reps: 10, rest: 1 min)


Cutler reserves Saturday for performing a leg workout. There are a total ten exercises in this schedule.

  • Lying Leg Curl (sets: 4, reps: 10, rest: 1 min)
  • Single-Leg Curl (sets: 3, reps: 10, rest: 1 min)
  • Seated Leg Curl (sets: 3, reps: 10, rest: 1 min)
  • Leg Extension (sets: 2, reps: 10, rest: 1 min)
  • Stiff-Legged Deadlift (sets: 3, reps: 10, rest: 1 min)
  • Hack Squat (sets: 4, reps: 10, rest: 1 min)
  • Leg Press (sets: 4, reps: 10, rest: 1 min)
  • Front Squat (sets: 4, reps: 10, rest: 1 min)
  • Leg Extension (sets: 4, reps: 10, rest: 1 min)
  • Lunge (sets: 3, reps: 10, rest: 1 min)


Sundays are recovery days for Jay Cutler. He prefers giving his body rest on Sundays.

Jay sometimes does not follow a strict workout schedule. He focuses on the muscles that need more fine exercise.

Jay Cutler’s Diet Chart

Jay has a simple nutrition plan, and he strictly sticks to it. He has his meals according to calories intake. HE takes 40% proteins and 40% carbs every day. Here is a detailed list of his food intakes.

Jay Cutler’s Diet

Meal Plan
Meal 1 2 slices of Ezekiel bread, one scoop of whey protein powder, two whole eggs, 2 cups of egg whites, one testosterone capsule, and two packs of oatmeal
Meal 2 2 cups brown rice, and 12 ounces chicken
Pre-workout 1 scoop of amino acid powder and one scoop of pre-training muscle building powder
Intra-workout 1 scoop of muscle-enhancing powder
Post-workout 2 scoops of BCAA for workout recovery and one scoop of post-workout muscle-building powder
Meal 3 60 ounces of Gatorade and three scoops of whey protein powder
Meal 4 12 ounces sweet potato and 14 ounces chicken
Meal 5 2 cups brown rice and 12 ounces chicken
Meal 6 2 cups broccoli and 6 ounces beef filet

He follows his diet according to the following principles.

The perfect macronutrient ratio: If one wants to grow or build muscle, it is essential to maintain the right balance of macronutrients. A simple protein-rich or a carb-rich diet will not work for this theory. One needs to plan it out well.

Proper scheduling time for the meals: Ample calories are needed to building serious muscle. Any athlete or professional bodybuilder must devote 7-8 hours a day to preparing and taking the meals.

Nutrition is crucial: Besides hard training in the gym, the right measure of carbs, proteins, and healthy fats should always be considered in the diet plan.

Remember to add supplements to your diet: Multivitamins, Protein powders, fat burners, and BCAAs help achieve the ultimate fitness goals faster.

Remember to build a fit and muscular physique like Jay Cutler; you must follow your workout schedule, diet plan properly and never give up.

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