Jesse James West Workout & Diet (Elite Secrets Unveiled)

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: March 30, 2024
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Jesse James West has taken the internet by storm, captivating a global audience and shattering the stereotype that success in the fitness industry requires a degree or powerlifting achievements.

As a Certified Fitness Trainer, I researched Jesse James West workout and nutritional preferences extensively through his YouTube and social media content, where he regularly shares his fitness routines and dietary habits.

Are you ready for the transformation it demands, and what challenges might you face along the way?

Keep reading to uncover the secrets behind his success.

Jesse James West Stats

Man lifting barbell

Jesse James West is a well-known trainer and internet figure in the fitness world from the United States.

He has gained a significant following on platforms like TikTok and his YouTube channel, where he shares fitness and vlog videos.

In 2019, he started his own merchandise company called Dubs Company.

In addition to his videos, West offers various fitness programs and merchandise options to his followers.

  • Date of birth: January 25, 2000 (23 years)
  • Height: 5'10"
  • Weight: 170 lbs (77.1 kgs)
  • Chest: 42 in (106.7 cm)
  • Waist: 32 in (81.3 cm)

Workout Routine and Principles

Man in a dead-lift position

We found that Jesse James West workout principles revolve around heavy lifting, progressive overload, and two daily workouts to achieve bodybuilding wins.

He emphasizes the importance of physical activity for weight loss and recommends combining strength and cardio exercises in a workout routine.

Monday: Back and Chest Day

  • Bench press: 4 sets of 8–10 reps
  • Push-ups: 3 sets of 10–15 reps
  • Barbell incline chest press: 4 sets of 8–10 reps
  • Dumbbell flys: 3 sets of 12–15 reps
  • Chest dips: 4 sets of 10–12 reps
  • Pull-ups & Chin-ups: 3 sets of 8–10 reps (each)
  • Barbell bent over rows: 4 Sets Of 8–10 Reps
  • Seated rows: 3 Sets Of 12–15 Reps

Tuesday: Legs and Shoulders Day

A man doing squats
  • Squats: 3 sets of 10–12 reps
  • Lunges: 3 sets of 8–10 reps (each leg)
  • Calf raises: 3 sets of 15–20 reps
  • Push-ups: 3 sets of 8–15 reps
  • Shoulder presses: 3 sets of 10–12 reps (each arm)
  • Bent over rows: 3 sets of 10–12 reps (each arm)
  • Upright rows: 3 sets of 8–15 reps

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Wednesday: Rest

We also discovered that Jesse James takes a two-day break following intense workout sessions to facilitate muscle recovery.

Thursday: Arms and Abs Day

  • Biceps curl: 3 sets of 12 reps
  • Tricep extension: 3 sets of 12 reps
  • Dips: 3 sets of 12 reps
  • Tricep kick back: 3 sets of 12 reps
  • Barbell overhead press: 3 sets of 12 reps
  • Incline dumbbell curl: 3 sets of 12 reps
  • Push-ups: 3 sets of 12 reps
  • Hanging leg raise: 3 sets of 12 reps
  • Cable crunch: 3 sets of 12 reps
  • Oblique crunch: 3 sets of 12 reps

Friday: Back and Biceps Day

Man working out with dumbbells for biceps
  • Seated row: 4 sets of 8–10 reps
  • Dumbbell biceps curl: 4 sets of 10–12 reps
  • Cable hammer curl: 4 sets of 8–10 reps
  • Standing barbell curl: 3 sets of 10–12 reps
  • Preacher curls: 3 sets of 8–10 reps
  • Seated alternating dumbbell bicep curls: 3 sets of 12–15 reps
  • Resistance band supinated bicep curls: 4 sets of 15–20 reps

Saturday: Surfing

Jesse lives near the beach in New Jersey and goes surfing on Saturdays, which according to the National Institute of Health (NIH), improvse the physical mobility and cardiovascular health [1].

Sunday: Rest

He spends his Sundays resting and spending some quality time with his family and friends.

What Does Jesse James West's Diet Look Like?

Protein diet

Jesse James West's diet plan looks like it's focused on meeting his 341g of protein, 342g of carbs, and 74g of fat requirements, amounting to 3,398 calories per day.

He consumes six meals that are high in whole grains and lean proteins to maintain a positive muscle-protein balance.

“I guess if you want to be as big as Thor, you gotta eat big.”

– Jesse James West

Sample Meal Plan for His Diet

Here’s a Jesse James West diet plan focused on fat loss and building a muscular physique like the fitness influencer.

  • Meal 1: One cup of oatmeal with dried fruit, One egg and four egg whites, Fat–free milk, Orange juice an A cup of coffee
  • Meal 2: Cottage cheese, Mixed nuts, Sliced turkey, Greek yogurt
  • Meal 3: Chicken breast, Beans on the cob, Steamed broccoli, Brown rice and Fat–free almond milk
  • Meal 4: Grilled salmon, Asparagus with quinoa and Fat-free milk
  • Meal 5: Hard-boiled eggs and 2 pieces of toast
  • Meal 6: Vegan protein shake

His Diet Principles

Jesse James West follows a diet principle that is focused on balancing macronutrients and maintaining a healthy lifestyle while still enjoying food. Here are the key aspects of his diet principle:

  1. Macronutrient Balance: Jesse emphasizes the importance of balancing proteins, carbohydrates, and fats in his diet. This balance is crucial for muscle growth, energy, and overall health.
  2. High Protein Intake: Protein is a staple in his diet, essential for muscle repair and growth. He includes a variety of protein sources like lean meats, fish, eggs, and protein supplements.
  3. Moderate Carbohydrates: Carbohydrates are included as a primary energy source. He opts for complex carbs like whole grains, fruits, and vegetables, which provide sustained energy and essential nutrients.
  4. Healthy Fats: His diet includes healthy fats from sources like avocados, nuts, and olive oil, which are important for hormone production and overall health.
  5. Calorie Counting and Portion Control: Jesse is mindful of his calorie intake and portions, ensuring he consumes enough to fuel his workouts and daily activities without overeating.
  6. Hydration: Staying hydrated is a key part of his diet, as it's essential for overall health and optimal physical performance.
  7. Cheat Meals: He allows himself occasional cheat meals, understanding the importance of balance and enjoying life, which helps in maintaining a sustainable diet long-term.

What Supplements Does He Take?

Jesse James West's supplement regimen includes various products, each serving a specific purpose to enhance his energy levels and muscle-building capabilities.

  • Jesse James West incorporates the best protein powder for men into his regimen, essential for muscle repair and growth, providing vital amino acids post-workout.
  • He uses mass gainers, rich in calories, proteins, carbs, and fats, to support muscle mass increase.
  • Creatine is a key part of his routine, enhancing strength and muscle mass by aiding ATP regeneration.
  • Pre-workout supplements boost his energy and focus, containing ingredients like caffeine and beta-alanine.
  • BCAA supplements are crucial for muscle protein synthesis and reducing post-exercise soreness, consumed during or after workouts.


How Many Calories a Day Does Jesse James West Eat?

Jesse James West eats 3398 calories daily from 341g of protein, 342g of carbs, and 74g of fat.

How Long Did Jesse James West Train For?

Jesse James West trained individual body parts for 30 days in a row through a six-day, week-heavy workout.


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About The Author

James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy
Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy

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