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Jesse James West has risen to fame via YouTube and other social media platforms, posting entertaining fitness vlogs, comedic antics, and influencer workouts. 

Today, he’s amassed a staggering 4.2 million followers across Youtube, Instagram, and TikTok.

A former college lacrosse player and amateur bodybuilder, West has transformed himself into a fitness celebrity with the conditioning and the body to back it up. How did he do it?

Today, we will discuss the Jesse James West Workout routine and diet plan, covering his fundamentals, diet, and even supplement preferences to help you achieve his elite muscular physique.

Let’s dive in. 

Jesse James West Current Bio And Stats

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Jesse James West was born in Sparta, New Jersey on January 20, 2000. His youth was filled with physical activity, sport, and a love of health and fitness.

He attended Montclair State University, playing lacrosse, although this was interrupted due to COVID-19 lockdowns.

West left university in pursuit of his passion in health and fitness, starting his coaching business and YouTube channel.

In 2020, West would take a break from YouTube in favor of TikTok and Instagram, where his career took off.

West has since enjoyed a rapid rise to social media fame, entertaining and educating his loyal followers. 

  • Age: 23 Years Old
  • Height: 5’10” (178 cm)
  • Weight: 175 lbs
  • Birthday: January 25, 2000
  • Occupation: Youtuber/Fitness Influencer
  • Retired/Active: Active

Jesse James West Workout Fundamentals

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Jesse James West’s workout fundamentals involve a traditional six-day training split routine. This routine is based on a legs, push, and pull split that is performed twice per week.

Each day that he trains he performs both calves and abs, as he believes that they require a considerable amount of stimulus to promote growth. 

His workouts consist of a large compound movement such as squats, deadlifts, or bench press followed by moderate compound lifts and light accessory work.

West also performs one to two cardio sessions per day to help him get in his steps and keep his physique lean. 

Jesse James West Workout Routine

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Jesse James West workout routine

Now that we’ve spoken about West’s training principles it’s time to get into the good stuff – his workout routine

Given that West is constantly training to increase mass and improve his physical health, his training is constantly changing.

So, with this in mind we are taking a variety of different movements that he performs and plugging them into his six-day training split.

The following training split will contain exercises, recommended sets, reps, and rest

We will also include his abs and calf routine which he performs on training days as well as his cardio sessions.

Jesse James West Workout Weekly Schedule


Jesse James West Daily Cardio Workout

Post-Breakfast Fast-Paced Treadmill Walk20 minutes
Post-Workout Fast-Paced Treadmill Walk 20 minutes

Jesse James West 5-Minute Ab Circuit

The following five-minute circuit is for three rounds, performing one exercise after another, then having a 30-second rest after each round.  

ExerciseSets Reps
Toes To Bar35-10
Rest330 Secs

Jesse James West Calf Workout

ExerciseSets RepsRest
Leg Press Calf Raises32030 – 45 secs
Seated Calf Raises32030 – 45 secs
Tibialis Raises31530 – 45 secs
Standing Machine Calf Raises32030 – 45 secs

Shoulders/Legs (Duration 75 – 80 Minutes)

Jesse James West's workout routine
ExerciseSets RepsRest
Back Squat4 – 66 – 1030 – 45 secs
Bulgarian Split Squat Drop Set48 -1030 – 45 secs
Leg Extension48 -1230 – 45 secs
Lying Leg Curl48 – 1230 – 45 secs
Dumbbell Romanian Deadlifts4830 – 45 secs
Barbell Stiff Leg Deadlift4830 – 45 secs
Barbell Shoulder Press48 – 1030 – 45 secs
Dumbbell Overhead Press48 – 1030 – 45 secs
Dumbbell Lateral Raises48 – 1030 – 45 secs
Dumbbell Rear Delt Raises48 – 1230 – 45 secs

Push (Duration 60 – 70 Minutes)

ExerciseSets RepsRest
Bench Press4 – 66 -1030 – 45 secs
Dumbbell Incline Press4 – 68 – 1230 – 45 secs
Dumbbell Incline Flys4 – 68 – 1230 – 45 secs
Dumbbell Flys4 – 68 – 1230 – 45 secs
Close Grip Press4 – 64 – 630 – 45 secs
Tricep Pushdown4 – 68 – 1230 – 45 secs

Pull (Duration 70 – 80 Minutes)

Jesse James West workout plan
ExerciseSets RepsRest
Deadlifts4 – 66 – 845 – 60 secs
Chin-Ups4 – 66 – 830 – 45 secs
Lat Pulldown4 – 66 – 1030 – 45 secs
Dumbbell Bent Over Rows4 – 68 – 1030 – 45 secs
Cable Straight-Arm Pulldown4 – 68 – 1030 – 45 secs
Cable Single-Arm Row4 – 68 – 1030 – 45 secs
Barbell Bicep Curl48 – 1030 – 45 secs
Incline Bicep Curl48 – 1030 – 45 secs
Ez Bar Curl48 – 1030 – 45 secs

Jesse James West Dieting and Food Preferences

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Jesse James West diet and food preferences consist of six nutrient-dense, high-protein meals.

West believes in “memories over macros”, a phrase which he uses to explain moderation and not letting his diet dictate how he eats at social gatherings.

When he attends such events, he attempts to have the healthier option. However, if it falls outside his macros, he simply gets back on track with his next meal.

West also experiments with a variety of different meals, from bunless burgers and salads to vegan shakes.

This helps him to keep his diet fresh, allowing him to adhere to it long term. 

Meal 11x Pack 100-cal Oatmeal, Banana, 70g Liquid Egg White, Coffee
Meal 22 x Open Chicken Burger, Tomato, 10 cal Honey Dijon Sauce, BBQ Sauce, Apple 
Meal 3Teriyaki Chicken Salad, Iceberg Lettuce, Spinach, Mushrooms, Onion, Tomato
Meal 4Protein French Toast, Ground Cinnamon, Stevia, 1/2x Scoop Chocolate Protein, Vanilla Extract,  Egg Whites, Sugar Free Maple Syrup
Meal 5Bunless Beef Burgers
Meal 6Protein Shake, Almond Milk, Oats

Jesse James West Diet Plan

Jesse James West diet

Now that we have established Jesse James West’s diet and how he built his fitness influencer body, here’s a Jesse James West diet plan to obtain a similarly sculpted muscular physique.

Meal 1

  • Coffee
  • 70g Egg White Omelette
  • Banana
  • 1 Cup Oatmeal 

Meal 2

  • Grilled Chicken Wrap
    • BBQ Sauce
    • Iceberg Lettuce, Tomato
  • Apple

Meal 3

  • Grilled Chicken Salad
  • ½ Cup Brown Rice
  • Leafy Greens
  • Tomato
  • Onion

Meal 4

  • Protein Pancakes
  • Sugar Free Syrup
  • Fruit

Meal 5

  • Open-Bun Beef Burger
    • Lettuce, Tomato
    • BBQ Sauce

Meal 6 

Jesse James West is a man of his macros, which shows in his lean, muscular physique. 

Whether it is weight loss, building muscle, or maintaining weight, tracking your calories and macros is the most effective way to achieve the body you want.

By tracking your macros, you can ensure you are getting enough carbohydrates for fuels, protein from muscle development, and fat for nutrient absorption. 

Want to build muscle and get shredded like Jesse James West? Take your nutrition seriously like James and use our advanced calorie and macronutrient calculator to get your nutrition on point.

This will help you take control of results and achieve West’s chiseled physique. 

Jesse James West Supplement Preferences

Jesse James West supplements

Jesse James West uses a variety of supplements, including whey protein for recovery and growth, pre-workout, and fat burners.

Here is a list of all West’s supplements:

Final Thoughts

Jesse James West has rapidly jumped in popularity in the fitness industry.

His commitment to health and nutrition as well as his entertaining fitness challenges are helping to inspire the next generation of lifters.

So, if you are thinking of trying the Jesse James West workout routine and diet plan, be sure to track your calories and macros, get creative with your meal prep, and remember, “memories over macros”. 

So, what do you think about the Jesse James West Workout routine and diet plan, and are you going to give it a try?

Let us know in the comments.

What is Jesse James West workout split?

Jesse James West performs a six-day per week legs/shoulders, push, and pull split. 

How many days a week does Jesse James West train?

Jesse James West trains six days per week in the gym, including two 20-minute cardio sessions per day and calves and abs.

What pre workout does Jesse James West use?

Jesse James West uses STIM-FREE Pre-Workout. West has a collaboration with the brand which he promotes through his channel and social media accounts.

How many calories does Jesse James have in a day?

Jesse James West consumes around 2,500 calories per day through protein-rich, nutrient-dense meals. 

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