Jay Cutler’s training philosophy centers on high-volume, high-intensity workouts with strategic rest and recovery. His routines are designed to maximize muscle growth, strength, and symmetry.
Training Split: 3-On, 1-Off, 2-On, 1-Off
Cutler followed a structured weekly split:
- Day 1: Chest & Calves
- Day 2: Arms (Biceps & Triceps)
- Day 3: Rest
- Day 4: Back
- Day 5: Shoulders
- Day 6: Legs
- Day 7: Rest
This approach ensures each muscle group is trained once per week with adequate recovery time.
8-Week Bulking & Strength Program
The Jay Cutler 8-Week Bulking and Strength routine is an advanced program focusing on muscle mass and strength gains. Each workout targets specific muscle groups with 3 sets of 10 reps per exercise and 60-second rest intervals.
Sample Chest & Calves Workout:
- Leverage Incline Chest Press
- Barbell Bench Press
- Dumbbell Fly
- Dips
- Straight Arm Dumbbell Pullover
- Machine Calf Raise
- Seated Calf Raise
Cut Like Cutler: 12-Week Shredding Program
The Cut Like Cutler program alternates between heavy and moderate training weeks over six cycles.
- Week 1: Heavy Training
- Week 2: Moderate Training
This periodization helps in building muscle mass while enhancing definition.
High-Volume Training Principles
Cutler’s training emphasizes:
- Sets per Muscle Group: 15–20 sets weekly
- Rest Between Sets: 60 seconds for moderate weights; 2–4 minutes for heavy lifts
- Intensity Techniques: Incorporation of supersets, dropsets, and varied angles
This approach ensures comprehensive muscle engagement and growth.
Mind-Muscle Connection
Cutler advocates for a strong mind-muscle connection, focusing on controlled movements and proper form over lifting maximal weights. This technique enhances muscle activation and reduces injury risk.
Key Takeaways
- Structured Split: 3-on, 1-off, 2-on, 1-off
- Volume Training: High sets and reps with controlled rest periods
- Periodization: Alternating heavy and moderate weeks
- Focus on Form: Emphasis on technique and muscle engagement
By integrating these principles, the Jay Cutler workout routine offers a comprehensive approach to building muscle mass and strength.