The life, biography, and workouts of fitness influencer Jesse James West.
Jesse James West has established himself as a prominent bodybuilding, fitness, and nutrition figure. His relentless drive to improve physically and mentally while entertaining his audience has opened up many opportunities. West often finds himself in extraordinary places he never imagined as a teenager, including a recent appearance at the 2024 Olympia, where he presented an award.
Creating engaging content focused on fitness, bodybuilding, and nutrition, Jesse has collaborated with renowned athletes such as Ronnie Coleman, Eddie Hall, Jay Cutler, Jeff Nippard, Urs Kalecinski, Sadik Hadzovic, Jeremy Buendia, and many others. Additionally, his website offers comprehensive fitness programs featuring tailored training plans catering to various fitness levels and goals.
Before venturing into the online fitness realm, Jesse was a dedicated lacrosse athlete who initially teamed up with a friend to share lacrosse videos on YouTube. After parting ways, he began producing independent content in 2016, gradually shifting his focus to fitness, training, and diet tips. Jesse embraced the challenge of tackling demanding fitness and bodybuilding routines, successfully documenting his transformative journey.
This article delves into Jesse’s physique, highlighting his workout routines and diet strategies to achieve his goals and exploring his distinctive training approach. Let’s dive in!
| Full Name: Jesse James West | ||
| Weight | Height | Date of Birth |
| (86 kg) 190 lbs | (185 cm) 6’1” | 01/25/2000 |
| Profession | Era | Nationality |
| Fitness Influencer & Bodybuilder | 2020s – Till date | American |
Jesse James West’s Workout Approach
Jesse James West does intense, structured training, focusing on different muscle groups daily. He uses upper and lower body split training, which helps him balance and ensures he hits every part of his body. West works out six days a week and rests on the seventh day.
Workout Routine
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Before starting his workout, West takes a pre-workout drink. This study proves that taking pre-workouts before your exercises can help improve your exercise performance (1). Below is how Jesse James West trains his muscles weekly:
- Chest & Triceps
- Back, Biceps, and Rear Delts
- Shoulders & Legs
- Chest, Triceps, & Abs
- Back, Biceps, & Rear Delts
- Shoulders & Legs
Day 1 — Chest & Triceps Workout (Monday)
| Exercises | Sets | Reps |
| Barbell Bench Presses | 4 | 8-12 |
| Incline Dumbbell Bench Presses | 3 | 10-12 |
| Low to High Cable Flys | 3 | 10-15 |
| Dumbbell Flat Bench Presses | 3 | 8-12 |
| Cable Rope Extensions | 4 | 10-12 |
| Dumbbell Flys | 4 | 8-12 |
| Dumbbell Skull Crushers | 4 | 8-10 |
| Triceps Dips | 4 | 10-20 |
Day 2 — Back, Biceps, & Rear Delts Workout (Tuesday)
| Exercises | Sets | Reps |
| Deadlifts | 4 | 5-8 |
| Pull-ups/Assisted Pull-ups | 4 | 10-20 |
| Lat Pulldowns | 4 | 12-15 |
| Single-Arm Dumbbell Rows | 3 | 8-12 (ea. arm) |
| Cable Pullovers | 4 | 12-15 |
| Preacher Curls | 4 | 12-15 |
| EZ Bar Curls | 4 | 12-15 |
| Dumbbell Hammer Curls | 4 | 8-10 |
| Barbell Curls | 4 | 8-10 |
| Bent-Over Dumbbell Flys | 5 | 10-12 |
Day 3 — Shoulders & Legs Workout (Wednesday)
| Exercises | Sets | Reps |
| Dumbbell Arnold Presses | 3 | 10-12 |
| Dumbbell Seated Shoulder Presses | 4 | 8-10 |
| Dumbbell Lateral Raises | 4 | 12-15 |
| Barbell Back Squats | 4 | 5-8 |
| Cable Lateral Raises | 3 | 12-15 |
| 45-Degree Leg Presses | 3 | 10-12 |
| Stationary Lunges | 3 | 10-12 (ea. leg) |
| Dumbbell Romanian Deadlifts | 3 | 10-12 |
| Machine Leg Extensions | 3 | 10-12 |
| Smith Machine/Leg Press Calf Raises | 5 | 10-12 |
Day 4 — Chest, Triceps, & Abs Workout (Thursday)
| Exercises | Sets | Reps |
| Barbell Flat Bench Presses | 4 | 8-12 |
| Incline Dumbbell Bench Presses | 3 | 10-12 |
| Low to High Cable Flys | 3 | 10-15 |
| Dumbbell Flat Bench Presses | 3 | 8-12 |
| Cable Rope Extensions | 4 | 10-12 |
| Dumbbell Flys | 4 | 8-12 |
| Dumbbell Skull Crushers | 4 | 8-10 |
| Triceps Dips | 4 | 10-20 |
| Hanging Leg Raises | 3 | AMRAP |
| Russian Twists | 3 | AMRAP |
| Sit-ups | 4 | AMRAP |
Day 5 — Back, Biceps, & Rear Delts Workout (Friday)
| Exercises | Sets | Reps |
| Pull-ups/Assisted Pull-ups | 4 | 10-20 |
| Lat Pulldowns | 4 | 12-15 |
| Single-Arm Dumbbell Rows | 3 | 8-12 (ea. arm) |
| Cable Pullovers | 4 | 12-15 |
| EZ Bar Curls | 4 | 12-15 |
| Dumbbell Hammer Curls | 4 | 8-10 |
| Barbell Curls | 4 | 8-10 |
| Bent-Over Dumbbell Rear Delt Flys | 5 | 10-12 |
| Cable Rope Face Pulls | 4 | 10-12 |
Day 6 — Shoulders & Legs Workout (Saturday)
| Exercises | Sets | Reps |
| Dumbbell Arnold Presses | 3 | 10-12 |
| Dumbbell Seated Shoulder Presses | 4 | 8-10 |
| Dumbbell Lateral Raises | 4 | 12-15 |
| Barbell Back Squats | 4 | 5-8 |
| Cable Lateral Raises | 3 | 12-15 |
| 45-Degree Leg Presses | 3 | 10-12 |
| Stationary Lunges | 3 | 10-12 (ea. leg) |
| Dumbbell Romanian Deadlifts | 3 | 10-12 |
| Machine Leg Extensions | 3 | 10-12 |
| Machine Hamstring Curls | 4 | 10-12 |
| Machine Seated Calf Raises | 3 | 12-15 |
| Smith Machine/Leg Press Calf Raises | 5 | 10-12 |
Day 7 — Rest
Jesse James West takes time off from the gym and surfs or spends time with family and friends once a week.
Jesse James West’s Diet
West enjoys healthy and nutritious foods and always pays attention to his supplements, especially when preparing for exercise. He occasionally adopts some diet plans of well-known bodybuilders, but he has a strict diet plan. Below is a list of typical foods Jesse James West consumes daily.
Meal 1
- Eggs
- Oatmeal
- Berries
Meal 2
- Almonds
- Protein Shake
Meal 3
- Grilled Chicken
- Quinoa
- Vegetables
Meal 4
- Greek Yogurt
- Honey
Meal 5
- Sweet Potatoes
- Salmon
- Vegetables
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Reference
- Martinez, N., Campbell, B., Franek, M., Buchanan, L., & Colquhoun, R. (2016). The effect of acute pre-workout supplementation on power and strength performance. Journal of the International Society of Sports Nutrition, 13, 29. https://doi.org/10.1186/s12970-016-0138-7
