Four-time Mr. Olympia and three-time Arnold Classic champion Jay Cutler may have retired in 2013. However, at age 52, his impressive physique still turns heads, especially following his successful “Fit for 50” challenge between 2022 and 2023.
In May 2025, Cutler shared insights into his chest and calf training routine using pyramid sets.
I’m ready for chest day, but we always start with calves. I train them once per week with chest training.
—Jay Cutler
Jay Cutler’s Chest Training
- Hammer Strength Machine Incline Chest Press
- Hammer Strength Machine Chest Press
- Jbell Dumbbell Flye
- Atlantis Machine Standing Flye
Hammer Strength Machine Incline Chest Press
Cutler starts with two warm-up sets on a selectorized machine before progressing to three working sets in a pyramid structure, adding plates to each side with each subsequent set.
A study published in the Journal of Bodywork and Movement Therapies found that pyramid training effectively increases strength and muscle hypertrophy. However, it may not be inherently superior to other resistance training methods. (1)
Hammer Strength Machine Chest Press & Jbell Dumbbell Flye
Cutler’s incorporates an isolateral exercise, the Hammer Strength machine chest press, which unilaterally isolates and trains each side of the body to reduce muscular imbalances and strengthen mind-muscle connection. (2)
Cutler adjusted the seat to a lower position for a better contraction. “The goal is to hit my chin with my chest,” Cutler said.
Cutler uses a distinctive pair of dumbbells named after him — the Jbells — for dumbbell chest flyes. He prefers his customized dumbbells for their balance, which minimizes the involvement of unwanted muscles during the stretched position.
Cutler emphasized a full stretch and squeeze of the chest, building a strong mind-muscle connection. Cutler ensured his triceps stayed out of the movement, allowing for isolation of the pecs.
Atlantis Machine Standing Flye
Cutler concluded that the Atlantis machine standing flye is excellent for stretching and isolating the chest. Combining compound exercises and heavy lifting promotes blood flow for a stronger pump.
Jay Cutler’s Calf Training
Cutler’s go-to calf training routine begins with three of his favorite exercises:
- Standing Calf raise
- Seated Calf raise
- Donkey Calf raise
Starting with standing calf raises, he ensures a deep stretch at the bottom. He follows with a controlled halfway lift and a full extension for maximum muscle contraction. Cutler typically performs 10 to 15 reps.
Seated calf raises target the soleus — the outer portion of the calf muscle — different than standing calf raises, which primarily work the gastrocnemius — the inner calf. (3)
Finally, Cutler often incorporates donkey calf raises, noting that adding weights to the lower back during this exercise builds bigger, stronger calves.
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References
- Cardozo, D. C., & de Souza Destro, D. (2023). Pyramidal resistance training: A brief review of acute responses and long-term adaptations. Journal of bodywork and movement therapies, 35, 21–27. https://doi.org/10.1016/j.jbmt.2023.04.070
- Calatayud, J., Vinstrup, J., Jakobsen, M. D., Sundstrup, E., Brandt, M., Jay, K., Colado, J. C., & Andersen, L. L. (2016). Importance of mind-muscle connection during progressive resistance training. European Journal of Applied Physiology, 116(3), 527–533. https://doi.org/10.1007/s00421-015-3305-7
- Kinoshita, M., Maeo, S., Kobayashi, Y., Eihara, Y., Ono, M., Sato, M., Sugiyama, T., Kanehisa, H., & Isaka, T. (2023). Triceps surae muscle hypertrophy is greater after standing versus seated calf-raise training. Frontiers in physiology, 14, 1272106. https://doi.org/10.3389/fphys.2023.1272106
Featured image: @jaycutler on Instagram
