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
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
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
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
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
* 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
* 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
* 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
* 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
* 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
* 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
* 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
* 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
* 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
* 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
* Rope Crunch 3 sets x 20 reps
* Hanging Leg Raise 3 sets x 12 reps
* Leg Lifts 3 sets x 10 reps
Sunday – Off
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