Summer-Ready Physique — 4-Time Mr. Olympia Jay Cutler Hits Chest and Biceps

The bodybuilding legend goes through a high-volume upper body-focused workout that includes calves.

Four-time Mr. Olympia Jay Cutler may be retired from competition, but he has not let his foot off the gas in the gym. On April 1, 2022, Cutler uploaded a high-volume chest and biceps workout (which included some calf training, too) on his YouTube channel, JayCutlerTV, as he gets ready for shirtless summer activities

The Massachusetts native had one of the most iconic runs in bodybuilding history, ending Ronnie Coleman’s eight-year reign as Mr. Olympia in 2006. Cutler went on to win bodybuilding’s most prestigious title three more times (2007, 2009, 2010). Post competitive career, Cutler experienced success as a businessman and remains one of the most famous figures in the industry. 

Check out his chest and biceps training session in the video below. For reference, the workout begins at 8:44:

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Jay Cutler’s Chest, Biceps, and Calves Workout

Cutler’s video started with his usual comedy skit involving his partner, Angie Feliciano. Following the opening laughs, Cutler met up with Senior Producer at JayCutler TV David Bourlet at Kilo Club in Las Vegas, NV, in the Tivoli Village of Summerlin for the training session

In addition to sharing his workout, Cutler intended for the video to help his followers find some mid-week motivation:

Everyone should be on their summer rotation of physique transformation.

Below is a breakdown of each exercise Cutler incorporated into his training to prepare for summer:

Machine Standing Calf Raise

Bourlet noted that Cutler starts his workouts with calves. Cutler’s rationale is clear-cut:

Prioritize the weaker muscle group.

Cutler mentioned that most people have less energy to train calves after a full workout and suggests it’s better to train them first:

How much blood do you have left to give to your calves.

The standing calf raise emphasizes the gastrocnemius (two-headed muscle below the knee on the back of the leg) that plays a big role in the aesthetics of the lower leg. As shown in the video, Cutler explained that he warms up and then performs three sets. He opts for a double-pump calf raise movement to maximize contraction and lift heavier loads. 

Machine Seated Calf Raise  

The seated calf raise emphasizes the soleus — the muscle below the meatier gastrocnemius that contributes to lower leg aesthetics. Two sets were shown in the video, as Cutler notes “a little out of the calf” as the area he’s targeting.


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Machine Incline Hammer Press

Cutler starts his chest workouts with the incline Hammer machine. He adjusts the seat to a low position and creates space between his back and the machine so that he can press in an arcing motion to get full contraction of his pecs. He performed a few warm-up sets pyramiding up in weight for three working sets. His goal is to maintain constant tension in the chest

Dumbbell Incline Press

Cutler tends to do more incline movements, thus moved to the dumbbell incline press. His rest periods between sets lasted 45-60 seconds and he emphasized that he is “squeezing” every rep.

Smith Machine Press

The Smith machine press is a great option for mimicking the conventional barbell flat bench press but without as much of the safety risk and that’s why Cutler prefers it over a free-weight variation

I’m totally against flat benching.

The former mass monster talked about being so strong on the bench press at one point that he would rip through 405 pounds. However, he pulled back after straining his pec — further injury risk was not worth the bigger lifts.

Machine Seated Cable Flye

Cutler did a seated cable machine chest exercise next. It was a hybrid between a press and flye. Flyes are great for feeling the contraction in the pecs and involve more arm adduction. Cutler noted that his back arched similarly to his form during the incline Hammer press. He did two sets and took the last one to failure.


Cutler finished off his session with a few biceps exercises, including standing alternating biceps curl, machine seated curl, free-weight barbell curl, machine preacher curl, and seated cable biceps curls.

After his chest, biceps, and calves workout, Cutler spoke about his upcoming shows; the Jay Cutler Desert Classic in Las Vegas on April 9, 2022, and the Boston Jay Cutler Classic in Lynn, MA on April 16, 2022.


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[Related: Bodybuilder Nick Walker Shares His High-Intensity Back Workout Focused On Lats]

Cutler’s Full Workout

Below is Cutler’s entire workout routine from this session:

  • Standing Calf Raise (machine): 3 x 12 
  • Seated Calf Raise (machine): 2 x 10-12
  • Machine Incline Hammer Chest Press : 3 x 10-12
  • Dumbbell Incline Press: 2 x 12
  • Smith Machine Flat Bench Press: 3 sets
  • Machine Seated Cable Flye: 2 sets
  • Standing Alternating Biceps Curl
  • Machine Seated Curl
  • Free-weight Barbell Curl
  • Machine Preacher Curl
  • Seated Cable Biceps Curl

As the summer approaches, Cutler’s goal is similar to many — get a beach-ready physique. Being a former elite bodybuilding champion, he knows some tricks to make it happen.

Featured image: @jaycutler on Instagram