Jesse James West Workout Routine & Diet

Jesse James West is a rising star in the online fitness community, and despite being remarkably young, he’s already charging clients a pretty penny for his workouts…

Let’s review the plan he posted on YouTube a while ago to see if it’s any good.

About the Creator – Jesse James West

As I just mentioned, Jesse is a really young guy (22 years old as of 2022) and can simply be described as a fitness influencer.

No bodybuilding wins or powerlifting records here, and he’s no Chris Bumstead. No scientific degrees or studies were reviewed. No, Jesse is a self-made man who’s looking to spread fitness to every part of the globe.

He’s created various plans on his site for clients to choose from, but I wanted to go into detail on his own plan. The video posted not only allows us to see his explanation behind some of his motives but also see how he would adapt it for someone else.

Jesse James West Stats

• Height: 5’ 10’’ / 177cm
• Weight: 175lbs / 79kg
• Birthday: 01/25/00
• Age: 22 years old

Jesse James West Workout Overview

Jesse starts the video with some shenanigans. He is an influencer, after all. But then, he finally pulls out the whiteboard to explain his workout plan – in detail.

• Fitness level: Beginner to intermediate
• Duration: 6 or 12 weeks
• Workouts per week: 6 workouts per week
• Average workout duration: 60 minutes
• Equipment needed: Full gym
• Goal: Build muscle

Right after explaining volume, intensity, and schedule, the image changes to something that might frighten those of us who move a bit of weight in the gym:

“20 – 25 sets per muscle (each session)”

With that alone, it’s already very different from Rob Mcelhenney’s program, which is more focused on conditioning and circuit-style strength training.

Jesse James West Workout Schedule & Details

Yeah, if you thought this plan was in any way, shape, or form going to be focused on high intensity, progressive overload, and the minimum amount of volume needed, you were wrong.

Jesse is bringing a nuclear weapon to a debate.

He doesn’t go into great detail about how each day looks. However, looking at the number of sets he wants per muscle and how he splits a day of lifting, we can extrapolate that the workouts look as follows:

Day 1 – Legs & Shoulders Day

• Overhead Press Barbell – 5 sets x 6 – 10 reps
• Squats – 5 sets x 6 – 10 reps
• Dumbbell Overhead Press – 5 sets x 10 – 15 reps
• Leg Press – 5 sets x 10 – 15 reps
• Lateral Raises – 5 sets x 10 – 15 reps
• Leg Extensions – 5 sets x 10 – 15 reps
• Rear Delt Raises – 5 x 10 – 15 reps
• Leg Curls – 5 x 10 – 15 reps

Day 2 – Push Day

• Flat Barbell Bench – 5 sets x 6 – 10 reps
• Dumbbell Incline Press – 5 sets x 10 – 15 reps
• Dumbbell Flat Flyes – 5 sets x 10 – 15 reps
• Dumbbell Incline Flyes – 5 sets x 10 – 15 reps
• Close Grip Bench – 5 sets x 6 – 10 reps
• Tricep Pushdowns – 5 sets x 10 – 15 reps

Day 3 – Pull Day

• Deadlifts – 5 sets x 6 – 10 reps
• Low Cable Rows – 5 sets x 10 – 15 reps
• Wide Grip Pulldowns – 5 sets x 10 – 15 reps
• Dumbbell Rows – 5 sets x 10 – 15 reps
• Barbell Curls – 5 sets x 6 – 10 reps
• Dumbbell Curls – 5 sets x 10 – 15 reps

Day 4 – Legs & Shoulders Day

• Overhead Press Barbell – 5 sets x 6 – 10 reps
• Squats – 5 sets x 6 – 10 reps
• Dumbbell Overhead Press – 5 sets x 10 – 15 reps
• Leg Press – 5 sets x 10 – 15 reps
• Lateral Raises – 5 sets x 10 – 15 reps
• Leg Extensions – 5 sets x 10 – 15 reps
• Rear Delt Raises – 5 x 10 – 15 reps
• Leg Curls – 5 x 10 – 15 reps

Day 5 – Push Day

• Flat Barbell Bench – 5 sets x 6 – 10 reps
• Dumbbell Incline Press – 5 sets x 10 – 15 reps
• Dumbbell Flat Flyes – 5 sets x 10 – 15 reps
• Dumbbell Incline Flyes – 5 sets x 10 – 15 reps
• Close Grip Bench – 5 sets x 6 – 10 reps
• Tricep Pushdowns – 5 sets x 10 – 15 reps

Day 6 – Pull Day

• Low Cable Rows – 5 sets x 10 – 15 reps
• Wide Grip Pulldowns – 5 sets x 10 – 15 reps
• Dumbbell Rows – 5 sets x 10 – 15 reps
• Barbell Curls – 5 sets x 6 – 10 reps
• Dumbbell Curls – 5 sets x 10 – 15 reps

He also mentions that he does abs and calves every single day.

Day 7 is a rest day – finally.

Jesse James West Diet Plan

Jesse’s diet is pretty much the same as any other influencer focused on lean gains. He prioritizes lean proteins – such as beef, chicken, and fish – and also likes his whole grains. Whole grains and veggies allow him to combat hunger while staying shredded year-round.

But it must be said – it’s also not unusual for Jesse to make tastier versions of healthy food for his Instagram and YouTube followers.

Jesse James West Supplements

Jesse is a sponsored athlete, and the company sponsoring him, Gorilla Mind, is known to give him the following supplements:

• Mass gainer
• Protein powders
• Creatine
• Pre-workouts and BCAAs

2 Jesse James West Workout Pros

1. If you like death by volume, then this is the plan for you. Some people prefer volume over heavy lifting, and Jesse does as well. He even says he doesn’t believe 10 sets is enough to build muscle. What does Mr. Olympia Dorian Yates know? Pfft. For a lower-volume plan that actually works, Bradley Martyn’s plan is a better choice.
2. He has other plans that have fewer workouts per week. He uses this as the base plan to create the others, but they all have a similar feel – high volume.

2 Jesse James West Workout Cons

1. If you like not progressing, this is also the plan for you. He doesn’t explain progression or the act of progressive overload. He kind of seems to be “wishing” the volume would sort everything out…
2. There are too many workout days in the week. Most people (even professional athletes) need two rest days per week. How is an 18-year-old guy who plays video games until 3 AM and eats 120 grams of protein per day supposed to survive this? The answer – he won’t.

Jesse James West Workout Conclusion

What can you say? This is not a great plan. Jesse still needs to do some growing up and isn’t someone who I deem to be worthy of listening to.

Gotta walk the walk before you can talk the talk.