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Bodybuilder Jay Cutler Workout Routine and Diet Plan
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diet
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Jay Cutler Workout Routine
Monday - Delts / Triceps / Traps / Abs
- Delts (Deltoid Muscle)
- 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
Planning Your Training Frequency
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Timing – is everything. Whether you are sold on heavy weight and low reps, or less weight and more reps, if your training frequency is not planned with the same scrutiny as other aspects of your routine, you may be wasting time unnecessarily. With a little insight into the factors affecting the optimal timing of your workouts, you may just experience more success than you believed you could.
Knowing exactly when your muscles need to be trained again after the previous workout is difficult to judge with absolute certainty. Recent research in the area of muscle damage and recovery is showing results that may surprise you. Science is now showing us things that may change the way you train forever!
When you lift weights, you cause damage to your muscles. This is often referred to as “microtrauma”. Microtrauma involves the tearing and shearing of delicate protein structures within your muscle cells. This may sound bad but in reality it is necessary for the initiation of growth after your workout.
Microtrauma, as expected, requires a delay before the next training at the time when the muscles back to normal. That is the logic of using “srednestaistichesky ‘coach when he tells you to relax, sometimes even a whole week before a new study of the same body part. But new research shows us that the delay before the next workout until the muscles “fully recovered” is not desirable!
The results showed that muscle mass increases were greater in the three workout per week group, compared to the one workout per week group. In addition, the strength increases in this group were on average 40% greater! So what does this mean to you? It means the fear of overtraining, which sometimes verges on paranoia, may be preventing you from getting the most gains you can in the gym.
So science is telling us that training a muscle group approximately every 48 hours may be more effective than training it once or twice per week. If you train your whole body three times per week with your current workout routine it might take several hours to complete. I doubt many of us would have time for that. Does this mean you can’t reap the benefits of more frequent training? Once again, new research provides us with some answers.
In a study performed at Montclair State University5 researchers investigated the effect of a single set vs. a multiple set routine on increasing upper body strength. They had the subjects perform either one set or three sets of bench press, incline dumbbell press and flat dumbbell flies using ten reps, three times per week for 12 weeks. This kind of study has been done before but this one is particularly valuable because it involved previously “trained” subjects. This is significant because untrained subjects will usually respond positively to virtually any training routine.
Just because a training strategy works for beginners doesn’t mean it will work for experienced lifters. These researchers found that doing a single set of each exercise was equally effective as doing three sets of the same movements in increasing the subjects one repetition maximum (1RM) on bench press.
The take home message is that you needn’t do more than a single work set to achieve the same relative gains of doing multiple sets. This makes incorporating a whole body workout into your schedule much more feasible.
A sample whole body workout might look like this:10-15 minute warmup on bike or treadmill
Squats, 1-2 warm up sets and 1 work set of 6-8 reps
Leg curls, 1 work set of 6-8 reps
Bench press, 1 warm up and 1 work set of 6-8 reps
Chins or pull ups, 1 work set 6-8 reps. (Add weight as necessary)
Dips, 1 work set of 6-8 reps. (Add weight as necessary)
Seated rows, 1 work set of 6-8 reps
Lying tricep extensions, 1 work set of 6-8 reps
Preacher curls, 1 work set of 6-8 reps
You will notice that this type of training relies heavily on compound exercises. This is necessary to keep the number of exercises down. Don’t worry about this however; compound exercises should be the foundation of any muscle/strength building program.
Mutant mass training program
The Mutant Mass Training Program is a 28-day plan that is scientifically designed to maximize muscle growth! This program is perfect for hardgainers or anyone whose primary goal is to pack on MUTANT size!
The Mutant Mass program is a periodized 3-day split training plan, so you'll notice that each week your set and rep ranges are changing. You must also remember that the rest days between each workout are essential! Your body actually grows and builds new muscle tissue while you're resting, so make sure you take your rest days and get at least 8 hours of quality sleep every night. After you complete this program, rest for a few days, and you can then repeat for an additional 28-day cycle.
Mutant Mass 28-Day Training Calendar | ||||||
| Day 1 Chest / Back Workout #1 | Day 2 Rest | Day 3 Legs / Abs Workout #1 | Day 4 Rest | Day 5 Shoulders / Arms Workout #1 | Day 6 Rest | Day 7 Chest / Back Workout #2 |
| Day 8 Rest | Day 9 Legs / Abs Workout #2 | Day 10 Rest | Day 11 Shoulders / Arms Workout #2 | Day 12 Rest | Day 13 Chest / Back Workout #3 | Day 14 Rest |
| Day 15 Legs / Abs Workout #3 | Day 16 Rest | Day 17 Shoulders / Arms Workout #3 | Day 18 Rest | Day 19 Chest / Back Workout #4 | Day 20 Rest | Day 21 Legs / Abs Workout #4 |
| Day 22 Rest | Day 23 Shoulders / Arms Workout #4 | Day 24 Rest | Day 25 Chest / Back Workout #5 | Day 26 Rest | Day 27 Legs / Abs Workout #5 | Day 28 Shoulders / Arms Workout #5 |
Weight-Training Workouts | Set / Reps | ||||
| Chest/Back Workout 1. Flat Bench Press 2. Bent-Over Barbell Rows 3. Incline Dumbbell Press 4. Close-Grip Weighted Chin-Ups 5. Decline Barbell Press 6. Seated Cable Rows | #1 2 / 15 2 / 15 2 / 15 2 / 15 2 / 15 2 / 15 | #2 3 / 12 3 / 12 3 / 12 3 / 12 3 / 12 3 / 12 | #3 4 / 10 4 / 10 4 / 10 4 / 10 4 / 10 4 / 10 | #4 4 / 8 4 / 8 4 / 8 4 / 8 4 / 8 4 / 8 | #5 5 / 6 5 / 6 5 / 6 5 / 6 5 / 6 5 / 6 |
| Legs / Abs Workout 1. Barbell Squats 2. Stiff Legged Barbell Deadlifts 3. Leg Press 4. Standing Calf Raises 5. Weighted Cable Crunches 6. Hanging Leg Raises | #1 2 / 15 2 / 15 2 / 15 2 / 15 2 / 15 2 / 15 | #2 3 / 12 3 / 12 3 / 12 3 / 12 3 / 12 3 / 12 | #3 4 / 10 4 / 10 4 / 10 4 / 10 4 / 10 4 / 10 | #4 4 / 8 4 / 8 4 / 8 4 / 8 4 / 8 4 / 8 | #5 5 / 6 5 / 6 5 / 6 5 / 6 5 / 6 5 / 6 |
| Shoulders / Arms Workout 1. Military Barbell Shoulder Press 2. Upright Barbell Rows 3. Standing Lateral Dumbbell Raises 4. Bent-Over Lateral Dumbbell Raises 5. Overhead Triceps Dumbbell Extensions 6. Standing Barbell Curls | #1 2 / 15 2 / 15 2 / 15 2 / 15 2 / 15 2 / 15 | #2 3 / 12 3 / 12 3 / 12 3 / 12 3 / 12 3 / 12 | #3 4 / 10 4 / 10 4 / 10 4 / 10 4 / 10 4 / 10 | #4 4 / 8 4 / 8 4 / 8 4 / 8 4 / 8 4 / 8 | #5 5 / 6 5 / 6 5 / 6 5 / 6 5 / 6 5 / 6 |
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