At 51, most guys are thinking about easing up on heavy lifting—but Jay Cutler isn’t most guys. The 4x Mr. Olympia champion and one of the most respected names in bodybuilding is still training hard, staying strong, and showing that age is just a number—especially when you’ve built a lifetime of discipline around the gym.
These days, Jay doesn’t train to step on stage. Instead, he trains for longevity, joint health, and to keep his muscle mass looking solid. His 5-day training split is smart, efficient, and built on the foundation of over three decades of experience in the iron game. It’s not about crushing ego lifts or chasing size at all costs—it’s about maintaining what he’s built and feeling great doing it.
Let’s break down Jay Cutler’s weekly split and explore how he continues to stay shredded, strong, and mobile at 51.
The Philosophy Behind Jay’s Current Training
Jay has been open about how his training has evolved. During his competitive years, he was training like a machine—pounding heavy weights, double sessions, and minimal rest. But today, the focus has shifted.
His goal now? Maintenance, not maxing out. He’s keeping the size and shape he worked so hard for, but also listening to his body more, prioritizing recovery, and avoiding unnecessary wear and tear.
Key pillars of Jay’s training at 51:
- Intensity without ego: He still lifts hard, but not at the cost of form or health.
- Shorter rest periods: Keeps the pace up, which helps with conditioning.
- Volume over maximum weight: He uses more sets and reps instead of chasing PRs.
- Warm-ups and mobility: These are non-negotiable now.
- Recovery days matter: He takes rest seriously, with active recovery and proper nutrition.
Jay Cutler’s 5-Day Training Split
This split hits each major muscle group once a week, giving plenty of time for recovery while keeping up strength and fullness. Here’s how it breaks down:
Day 1: Chest and Calves
Jay kicks off his week with chest work—his old-school favorite. Volume is high, weights are moderate, and the focus is on that deep contraction.
Sample Workout:
- Incline Hammer Strength Press – 4 sets of 12
- Flat Dumbbell Press – 4 sets of 10-12
- Pec Deck (Machine Flyes) – 4 sets of 15
- Cable Crossovers – 3 sets of 12-15
- Seated Calf Raises – 4 sets of 20
- Standing Calf Raises – 4 sets of 15
Jay loves to stretch the chest at the peak of flyes and always includes some kind of machine-based press to reduce shoulder strain.
Day 2: Back
Back day is all about width and density. Jay has always been known for his wide, thick back, and his current routine keeps it sharp without wrecking his lower back.
Sample Workout:
- Lat Pulldowns – 4 sets of 12
- Seated Cable Rows – 4 sets of 12
- Hammer Strength High Row – 3 sets of 10
- One-arm Dumbbell Rows – 3 sets of 12
- Straight-arm Rope Pulldowns – 3 sets of 15
He’s replaced heavy deadlifts with safer, more joint-friendly rows. That way, he still gets the intensity without the injury risk.
Day 3: Shoulders and Abs
Jay’s delts are still round and full—proof of consistent overhead pressing and smart isolation work.
Sample Workout:
- Seated Dumbbell Shoulder Press – 4 sets of 12
- Lateral Raises – 4 sets of 15
- Rear Delt Machine or Reverse Pec Deck – 4 sets of 15
- Cable Front Raises – 3 sets of 12
- Hanging Leg Raises – 4 sets of 15
- Weighted Cable Crunches – 3 sets of 20
Jay often does his abs as a superset between shoulder sets to save time and keep the intensity up.
Day 4: Arms (Biceps and Triceps)
Who doesn’t love arm day? Jay hits his arms with volume and variety—nothing super heavy, just clean form and controlled reps.
Sample Workout:
- Barbell Curls – 4 sets of 12
- Dumbbell Hammer Curls – 3 sets of 12
- Preacher Curls (Machine or EZ-Bar) – 4 sets of 15
- Rope Pushdowns – 4 sets of 15
- Overhead Dumbbell Triceps Extensions – 4 sets of 12
- Dips (Machine or Assisted) – 3 sets of 15
Supersets are common here. Jay likes to keep the pump going, alternating between biceps and triceps for maximum blood flow.
Day 5: Legs
Even in his 50s, Jay doesn’t skip leg day. He’s modified it to avoid overloading the spine, but still trains hard.
Sample Workout:
- Leg Press – 5 sets of 15
- Walking Lunges – 3 sets of 20 steps
- Seated Leg Curls – 4 sets of 15
- Leg Extensions – 4 sets of 20
- Standing Calf Raises – 4 sets of 15
- Donkey Calf Raises (Machine) – 3 sets of 20
He’s moved away from heavy barbell squats and does more machine work to protect his knees and hips, but the volume is still high.
What He’s Cut Back On
As much as Jay still trains hard, there are a few things he’s scaled back on:
- No more heavy barbell squats or deadlifts
- Less frequency—no more two-a-days
- Fewer compound lifts with max effort
- No forced reps or crazy drop sets every session
Jay’s figured out what works for him at this stage of life—and more importantly, what doesn’t. It’s all about training smart, not just hard.
Nutrition and Recovery at 51
Training is just half the equation. Jay knows better than most that nutrition and recovery become even more critical with age.
Key points from Jay’s nutrition strategy:
- High protein intake (around 250-300g per day)
- Moderate carbs, mostly complex sources like oats, rice, and sweet potatoes
- Healthy fats from avocado, nuts, and eggs
- 5–6 small meals per day to keep metabolism and muscle protein synthesis active
- No alcohol, minimal sugar, and no processed junk
For recovery, Jay incorporates:
- Daily stretching and mobility work
- Massage therapy
- Adequate sleep (7–8 hours)
- Active rest days (walking, light cardio)
He also still uses supplements like whey protein, BCAAs, creatine, and joint support products to keep everything running smoothly.
Final Thoughts: Jay Cutler Is Still in the Game
Jay Cutler’s 5-day training split at 51 is proof that longevity in fitness isn’t just possible—it’s sustainable. He may not be chasing trophies anymore, but he’s still chasing personal excellence. His approach is a lesson to any man over 40 who wants to keep his physique without breaking down his body.
His consistency, his mindset, and his ability to adapt are what keep him going strong—on and off the gym floor.
So whether you’re a younger lifter looking for a role model or an older guy wondering how to stay fit without injury, Jay’s blueprint is worth following. It’s not about lifting the heaviest weights anymore—it’s about lifting smart, living well, and looking great doing it.
