Bodybuilder Jay Cutler Workout Routine and Diet Plan

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Jay Cutler Workout Routine

Monday - Delts / Triceps / Traps / Abs
  • Delts (Deltoid Muscle)
    • Delts Dumbbell Side Laterals - 3 sets of 12 reps
    • Dumbbell Press - 3 sets of 8-12 reps
    • Side Lateral Cable - 3 sets of 8-12 reps
    • Front Raise with Olympic Bar - 2 sets of 10 reps
    • Bent Over Dumbbell Laterals – 3 sets of 10 reps
  • Triceps
    • Triceps Cable Extensions - 4 sets of 15 reps
    • Single Arm Extensions - 3 sets of 15 reps
    • Close-Grip Bench Press - 3 sets of 8 reps
    • Superset: French Press - 3 sets of 8 reps
    • Dumbbell Kickbacks - 3 sets of 12 reps
    • Dips - 3 sets of 15 reps
  • Traps
    • Traps Shrugs - 4 sets of 12 reps
  • Abs
    • Abs Crunches - 3 sets of 20 reps
    • Rope Crunch - 3 sets of 20 reps
    • Hanging Leg Raise - 3 sets of 12 reps
    • Leg Lifts - 3 sets of 10 reps
Tuesday - Back
  • Back Wide-Grip Pull-downs - 3 sets of 10 reps
  • Dumbbell Rows - 3 sets of 10 reps
  • Bent Over Barbell Rows - 4 sets of 10 reps
  • Dead-lifts - 3 sets of 12 reps
  • Close-Grip T-bar Row - 3 sets of 10 reps
  • Behind-the-Neck Pull-downs - 3 sets of 10 reps
  • Seated Rows - 3 sets of 10 reps
  • Hyperextensions - 3 sets of 10 reps
Wednesday – Rest Thursday - Chest / Biceps / Abs
  • Chest
    • Chest Incline Barbell Press - 5 sets of 10-12 reps
    • Flat Dumbbell Press - 3 sets of 8-10 reps
    • Incline Dumbbell Flyes - 3 sets of 10 reps
    • Cable Crossovers - 3 sets of 12 reps
    • Decline Bench Press - 3 sets of 8 reps
  • Biceps
    • Biceps Straight Bar Curl – 5 sets of 15 reps
    • Single Arm Dumbbell Curl - 3 sets of 12 reps
    • Single Arm Preacher Curl - 3 sets of 10 reps
    • Hammer Curl - 2 sets of 12-15 reps
    • Forearms Reverse Curls - 6 sets of 15 reps
  • Abs
    • Abs Crunches - 3 sets of 20 reps
  • Rope Crunch - 3 sets of 20 reps
    • Hanging Leg Raise - 3 sets of 12 reps
    • Leg Lifts - 3 sets of 10 reps
  • Friday – Quads
  • Leg Extensions - 3 sets of 20 reps
  • Leg Press - 4 sets of 12 reps
  • Squats - 4 sets of 6-10 reps
  • Lunges - 3 sets of 8 steps per leg
  • Leg Extensions (heavy) - 4 sets of 10 reps
Saturday- Hamstrings / Calves / Abs
  • Hamstrings
    • Hamstrings Lying Leg Curl - 6 sets of 12 reps
    • Romanian Deadlift - 3 sets of 10 reps
    • Single Leg Hamstring Curl - 3 sets of 12 reps
    • Leg Press - 3 sets of 12 reps
  • Calves
    • Calves Standing Calf Raise - 4 sets of 10 reps
    • Donkey Calf Raise - 2 sets of 10 reps
    • Seated Calf Raise - 3 sets of 10 reps
  • Abs
    • Abs Crunches - 3 sets of 20 reps
    • Rope Crunch - 3 sets of 20 reps
    • Hanging Leg Raise - 3 sets of 12 reps
    • Leg Lifts - 3 sets of 10 reps
Sunday- Rest

Jay Cutler Diet Plan

Jay Cutler is a professional bodybuilder and hence his diet is not a normal one. He takes 7 meals a day and various minerals like zinc, magnesium, glutamine, calcium and vitamins in the form of tablets.

He takes Whey / Casein protein powder, nitrix tablets, dextrose as well on regular basis. Here is the full dietplan of Jay Cutler.
Breakfast
  • Meal 1 – 15 egg whites, 3 whole eggs, toast made from Ezekiel Bread, 1 cup oatmeal, multivitamin tablets, 1 glass orange juice
Pre Workout Meal
  • Meal 2 - 1 serving Glutamine and 1 serving of Vitamin B
Post Workout Meal
  • Meal 3 - Protein Shake, 8 oz Chicken, 1 cup Oatmeal
Lunch
  • Meal 4 - 8 oz Steak (Jay Cutler’s favorite food), 2 cups White Rice
  • Meal 5 - 8 oz Chicken, 1 cup Brown Rice
Dinner
  • Meal 6 - 8 oz. chicken, 1 cup brown rice, 12 oz Buffalo Meat, 3 whole eggs
Before Going to Bed
  • Meal 7 – Tablets of Zinc, Glutamine, Calcium, Vitamin B Complex, Vitamin C, Chromium, Vitamin E, Multi-Vitamin