Jesse James West Workout & Diet Plan (Secret Revealed)

Connor Sellers
Published by Connor Sellers | Senior Coach
Last updated: November 20, 2023
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Jesse James West is an internet sensation, captivating millions of followers worldwide and proving that you don't need a fancy degree or powerlifting records to make it in the fitness industry.

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.

This article explains the workout fundamentals and dietary regimen contributing to Jesse James West's remarkable physique.

Quick Summary

  • Jesse James West workout is a six-day training split routine that involves working on legs, pushing, and pulling twice a week each.
  • His high–protein diet consists of six nutrient-dense meals totaling about 4000 calories daily.
  • Jesse's successful business is based solely on his self-motivation, despite lacking bodybuilding or powerlifting victories, scientific degrees, or studies.

Jesse James West Stats

Man lifting weight

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 lifting weights

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

Man lifting a medicine ball
  • 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

Jesse James rests after two days of intense workouts to allow for 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 weights
  • 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 to improve his 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 [2].

“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

What Supplements Does He Take?

Jesse James West takes the best protein powder for men, mass gainer, creatine, pre-workout, and BCAA supplements to boost his energy and build muscle.


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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