4-Time Mr. Olympia Jay Cutler Shares Delts & Leg Workout

On April 25, 2022, four-time Mr. Olympia champion Jay Cutler posted new workout footage to his YouTube channel from The Lift Factory Gym in Las Vegas, NV. JayCutlerTV producer David Bourlet accompanied him for the session, which included 13 different exercises targeting the deltoids, quadriceps and hamstrings. Next, the duo took a ride in the legendary bodybuilder’s new whip, the Tesla Plaid X electric vehicle. Check out the delts and legs session via the video below:

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Jay Cutler’s Delts, Calves and Hamstrings Workout

Check out the details of Cutler’s workout below:


Jay Cutler started the session with machine standing lateral raises to pre-exhaust the shoulder muscles. The bodybuilding legend has moved on to the iso-lateral shoulder press, a compound mass- and strength-building exercise with a 40-degree angled seat for stability and to prevent hyperextension of the spine.

Cutler threw some bent arm dumbbell lateral raises, incorporating a bit of “body English” (momentum) to overload the deltoids. A major area of ​​focus for the retired IFBB pro is the rear deltoids, for which he has included two moves.

I lost a lot of the size in my rear delt…largely because of the heavy rows I used to do.

Cutler added some dumbbell front raises for the anterior deltoids and finished his shoulder workout with the reverse pec bridge and face pull-ups, using cables and a rope attachment to hit posture-critical muscles. .

Calves, hamstrings and quadriceps

Cutler is no slouch in the calf department. However, he still trains them with a few different moves, including the seated calf raise to pre-exhaust and get a good pump and the standing machine variation, where he uses a two-phase concentric technique.

This is probably my favorite, you’ll notice the move one, two on it, so pay attention to the one where I get that maximum contraction.

Many athletes forgo direct hamstring training. However, the four-time Mr. Olympia understands the importance of using a variety of movements for maximum growth and development. For example, while the hamstrings cross both the hip and knee joints, the short head of the biceps femoris (hamstring muscle) only crosses the knee.

In my early days of training…my hamstrings were really missing and I think many were just trying to get a contraction.

Therefore, it is crucial to incorporate movements such as the extended hamstring curl and the standing single-leg alternating curl. Both involve full knee flexion and allow Cutler to isolate each side. He also did a few sets of leg extensions for quads, then knocked out stiff-legged dumbbell deadlifts.

Train in a different gym, play different music, train with different training partners, change your routine, change your workout time.

Before wrapping up the workout, Cutler placed an EZ barbell on his back and performed walking lunges.

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Jay Cutler’s Complete Workout

Below are the exercises listed in the same order performed during the workout. Due to video editing, we were unable to include the exact number of sets and reps performed for each movement. However, Cutler mentioned in the video that he performed three sets and twelve reps for a large number of exercises.

  • Standing Machine Side Raise
  • Iso-lateral shoulder press
  • Dumbbell side lateral raise
  • Dumbbell Front Shoulder Raise
  • Pec Deck Reverse Fly
  • Cable Rope Face Pull
  • Seated Calf Raise
  • Standing Machine Calf Raise
  • Plate Lying Hamstring Flexion
  • Single Leg Hamstring Curl with Plate
  • Plate Loaded Leg Extensions
  • Romanian deadlift with dumbbells
  • Walking lunges with dumbbells

Jay Cutler is currently following a one-day-on-one-day-off routine. His training has been ‘through the roof’ when he hits the gym with such a busy schedule.

Featured Image: @jaycutler on Instagram

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