Here’s an American Bodybuilder, Fitness Influencer, Brand Ambassador Jesse James West’s Workout Routine
Jesse James West is an established name in the bodybuilding and fitness industry. Like any Pro Level athlete, his relentless drive to improve physically & mentally while keeping his audience entertained has helped him gain many opportunities.
He’s a one-of-a-kind personality that’s seen in many unimaginable places, including making an appearance in 2025 Mr. Olympia, where he got an opportunity to present an award. Here, we’re going to discuss about Jesse James West’s workout routine and diet plan. Hence, please keep reading to know more about it.
Apart from creating fitness, bodybuilding & nutrition-focused, engaging content, Jesse is also popular for collaborating with known bodybuilding personalities like Ronnie Coleman, Eddie Hall, Jay Cutler, Sadik Hadzovic, Jeremy Buendia, Jeff Nippard, Urs Kalecinski, and many more.
Jesse James West’s Workout Routine Approach
Jesse believes in intense and structured workouts focused on different muscle groups in each session. For instance, he likes going for split training, which helps him keep his workout balanced and ensures he trains each part of his body.
Here below are two workout routines of him that will help you understand about his workout philosophy, like how many numbers of exercises he likes doing each session and what are the reps & sets of each exercise.
Jesse James West’s Workout Routine – 1
Day 1 – Back & Chest
| Exercise Name | Sets | Reps |
|---|---|---|
| BB Bench Press | 5 | 8 |
| Wide Grip Pull Ups | 5 | 5 |
| Incline BB Press | 5 | 10 |
| T – Bar Rowing | 5 | 10 |
| Bent Over BB Rowing | 5 | 10 |
| DB Fly | 5 | 10 |
| Triceps Dips | 5 | 10 |
| Reverse Grip Lat Pulldown | 5 | 10 |
| DB Pullover | 5 | 10 |
| Cable Fly | 5 | 10 |
Day 2 – Arms & Abs
| Exercise Name | Sets | Reps |
|---|---|---|
| Cable Curls | 4 | 15 |
| Cable Triceps Extensions | 4 | 15 |
| Bar Hang | 4 | 30 Seconds |
| DB Curls | 4 | 15 |
| Skull Crushers | 4 | 15 |
| Incline DB Curls | 4 | 15 |
| Triceps Pushdowns | 4 | 15 |
| Plank | 4 | 1 Min |
| Cable Crunches | 4 | 15 |
| Reverse Crunches | 4 | 15 |
| Hanging Leg Raises | 4 | 15 |
| Crunches | 4 | 15 |
Day 3 – Rest Day
Day 4 – Back & Biceps
| Exercise Name | Sets | Reps |
|---|---|---|
| Wide Grip Pullups | 3 | Till Failure |
| Seated DB Rowing | 3 | 10 |
| Lat Pulldown | 3 | 10 |
| Cable Rowing | 3 | 10 |
| Seated BB Curls | 3 | 10 |
| Incline DB Curls | 3 | 10 |
| DB Zottman Curls | 3 | 10 |
Day 5 – Legs & Abs
| Exercise Name | Sets | Reps |
|---|---|---|
| BB Back Squats | 4 | 10 |
| Hack Squats | 4 | 15 |
| Stationary Lunges | 3 | 10 |
| Calf Raises | 3 | 10 |
| Leg Extensions | 4 | 20 |
| Hamstring Curls | 4 | Till Failure |
| Hanging Leg Raises | 4 | Till Failure |
| Russian Twists | 4 | Till Failure |
| Dead Bugs | 3 | 30 Sec on, 30 Rest |
| Crunches | 2 | Till Failure |
Day 6 – Surfing
Day 7 – Rest Day
Jesse James West’s Workout Routine – 2
Day 1 – Chest & Triceps
| Exercise Name | Sets | Reps |
|---|---|---|
| BB Bench Press | 4 | 8 – 12 |
| Incline DB Bench Press | 3 | 10 – 12 |
| Low to High Cable Flys | 3 | 10 – 15 |
| DB Flat Bench Press | 3 | 8 – 12 |
| Cable Rope Triceps Extensions | 4 | 10 – 12 |
| DB Flys | 4 | 8 – 12 |
| DB Skull Crushers | 4 | 8 – 10 |
| Triceps Dips | 4 | 10 – 20 |
Day 2 – Back, Biceps & Rear Deltoids
| Exercise Name | Sets | Reps |
|---|---|---|
| BB Deadlifts | 4 | 5 – 8 |
| Pull Ups | 4 | 10 – 20 |
| Lat Pulldowns | 4 | 12 – 15 |
| 1 – Arm DB Rowing | 3 | 8 – 12 |
| Cable Pullovers | 4 | 12 – 15 |
| Preacher Curls | 4 | 12 – 15 |
| EZ Bar Curls | 4 | 12 – 15 |
| DB Hammer Curls | 4 | 8 – 10 |
| BB Curls | 4 | 8 – 10 |
| Bent Over DB Flys | 5 | 10 – 12 |
Day 3 – Shoulders & Legs
| Exercise Name | Sets | Reps |
|---|---|---|
| DB Arnold Press | 3 | 10 – 12 |
| DB Seated Shoulder Press | 4 | 8 – 10 |
| DB Side Lateral Raises | 4 | 12 – 15 |
| BB Back Squats | 4 | 5 – 8 |
| Cable Side Lateral Raises | 3 | 12 – 15 |
| Leg Press (45 Degree) | 3 | 10 – 12 |
| Stationery Lunges | 3 | 10 – 12 / Leg |
| DB Romanian Deadlifts | 3 | 10 – 12 |
| Leg Extensions | 3 | 10 – 12 |
| Leg Press Calf Raises | 5 | 10 – 12 |
Day 4 – Chest, Triceps & Abs
| Exercise Name | Sets | Reps |
|---|---|---|
| BB Flat Bench Press | 4 | 8 – 12 |
| Incline DB Bench Press | 3 | 10 – 12 |
| Low to High Cable Flys | 3 | 10 – 15 |
| DB Flat Bench Press | 3 | 8 – 12 |
| Cable Rope Extensions | 4 | 10 – 12 |
| DB Flys | 4 | 8 – 12 |
| DB Skull Crushers | 4 | 8 – 10 |
| Triceps Dips | 4 | 10 – 20 |
| Hanging Leg Raises | 3 | Till Failure |
| Russian Twists | 3 | Till Failure |
| Sit – Ups | 4 | Till Failure |
Day 5 – Back, Biceps & Rear Deltoids
| Exercise Name | Sets | Reps |
|---|---|---|
| Pull – Ups | 4 | 10 – 20 |
| Lat Pulldowns | 4 | 12 – 15 |
| 1 – Arm DB Rowing | 3 | 8 – 12 |
| Cable Pullovers | 4 | 12 – 15 |
| EZ Bar Curls | 4 | 12 – 15 |
| DB Hammer Curls | 4 | 8 – 10 |
| BB Curls | 4 | 8 – 10 |
| Bent Over DB Rear Deltoid Flys | 5 | 10 – 12 |
| Cable Rope Face Pulls | 4 | 10 – 12 |
Day 6 – Shoulders & Legs
| Exercise Name | Sets | Reps |
|---|---|---|
| DB Arnold Press | 3 | 10 – 12 |
| DB Seated Shoulder Press | 4 | 8 – 10 |
| DB Side Lateral Raises | 4 | 12 – 15 |
| BB Back Squats | 4 | 5 – 8 |
| Cable Side Lateral Raises | 3 | 12 – 15 |
| Leg Press (45 – Degree) | 3 | 10 – 12 |
| Stationary Lunges | 3 | 10 – 12 |
| DB Romanian Deadlift | 3 | 10 – 12 |
| Leg Extensions | 3 | 10 – 12 |
| Leg Curls | 4 | 10 – 12 |
| Seated Calf Raises | 3 | 12 – 15 |
| Leg Press Calf Raises | 5 | 10 – 12 |
Day 7 – Rest Day
Jesse James West’s Diet Plan
Similar to his workout, he likes taking care of his diet. He chooses to stay focused on healthy & nutritious foods and always likes paying attention to his dietary supplements as well. Occasionally, he likes following the diet plans of known bodybuilders, but usually, he likes staying focused on his diet. Today, he might be following a different diet plan, like his workout, according to his goal. However, here below is one such diet plan that will give you a basic idea about his eating habits.
Meal 1:
Meal 2:
Meal 3:
- Grilled Chicken
- Vegetables
- Quinoa
Meal 4:
Meal 5:
- Salmon
- Sweet Potatoes
- Vegetables
Supplements
- Creatine
- Fat Burner
- BCAAs
- Pre-Workout
- Mass Gainer
About Jesse James West
Jesse James is an internet personality who gained popularity by posting workout routine videos on his own YouTube channel. He has more than 6 million subscribers and is popular on other platforms like TikTok, where he likes posting additional fitness content.
Also, he has his own merchandise company named Dubs Company. It’s not directly affiliated with the training and fitness program he offers. But, the line has featured various items that range from mug and apparel to phone cases.
Lastly, in his family, he has a sister named Chris and his girlfriend Claudia Walsh, with whom he got engaged in February 2024.
Wrapping Up
Jesse has gained popularity on a quicker level within the fitness industry mainly because of his positive attitude, entertaining videos, and impressive workouts. He’s someone who isn’t afraid of hard work, and he’s committed to his health & fitness. For example, he constantly likes to keep educating himself and like inspiring his social media fans to achieve their health & fitness goals.
Here, we’ve covered Jesse James West’s workout routine and diet plan. Those who want to try can do their workout, and if you stay dedicated to a proper diet, you’ll surely get results. Happy lifting!
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