Written by Big Al
11 January 2014

IFBB Pro Jay Cutler - Chest Workout with Print & Go

Pecs of a King! Chest Training With 4-Time Mr. Olympia Jay Cutler


When you talk about “one in a million genetics,” that rare human being that was destined from the womb to be a champion bodybuilder, few men in the world would more aptly fit that description than four-time Mr. Olympia Jay Cutler. When he first walked into a gym on his 18th birthday, seven years of lugging concrete for his older brothers’ business and some very random lifting had already made him a very solid 180 pounds at 5’9”. When he started training, young Cutler added 50 pounds in the first four months. A year after that, and Jay was up to 260 pounds. That’s more muscle mass than the majority of men will ever carry, even if they train like beasts for 20 years, eat enough food to feed an entire village, and take any and all supplements known to man in unlimited quantities.

JAY_CUTLER_CHEST_ins_2Jay is a genuine genetic freak, which is how he was able to turn pro at just 23 years old when these days, we see guys pushing 40 finally getting their pro cards. But before you doubt whether Cutler is an actual human being and not some creation of mad genetic scientists, you should know that as enormous as his chest is today, this was definitely not always the case. “When I was younger, my chest was by far my worst body part, and even now I still don’t consider it to be totally up to par with everything else on me,” Jay explains. The reason why is the same reason younger pros like fellow Team MD members Dennis Wolf and Evan Centopani have all had to fight for pec mass— their shoulders are enormous and quick to take over on any pressing motions for the chest.

Don’t worry about how much weight Jay uses, or even how much weight you use. Do try to become stronger, but only if your form is good, you are handling the weight on your own and not relying on a spotter to assist you, and you are feeling the muscle working. Otherwise, all the weight in the world means jack shit. There are plenty of idiots out there throwing around a lot of weight who have no physique to show for it, despite considering themselves bodybuilders. If Mr. Olympia isn’t worried about being the strongest guy around, why should you? Here are the exercises Cutler relies on to train his Olympic-caliber pecs.



Jay’s Chest Workout

JAY_CUTLER_CHEST_ins_4Incline Dumbbell Presses 2 warm-ups: 12-15, 3 x 10-12

Flat Smith Machine Presses 3 x 10-12

Incline Dumbbell Flyes 3 x 10-12

Dips 3 x 10-12

Decline Barbell Presses 3 x 10-12

Dumbbell Pullovers 3 x 12





Jay Cutler's Training Split*

Day 1: Chest and calves

Day 2: Back and traps

Day 3: Shoulders and arms

Day 4: Legs

*Rest days are taken as needed. Sometimes Jay will run through all four days before taking a rest day.




Jay’s Chest Workout, Circa 1992— Age 18

Incline Dumbbell Presses 4 x 10

Dumbbell Flyes 4 x 10

Pec Deck 4 x 10

Flat Bench Presses 4 x 10

Cable Crossovers 4 x 10





Discuss Jay's Chest Workout On The MD Forum