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Get His Workout

How the "Survivor's Remorse" star bulked up with workouts five days a week, plus a 7-meal-a-day eating plan.

This program was designed and developed by celebrity trainer William Thompson for Jessie T. Usher in preparation for season one of Survivor's Remorse on STARZ. For more on the transformation process, watch Jessie's interview at MENSFITNESS.com/JessieUsher. For more information on the training program, visit willpowerfitness.com

Don't forget to tune in to season two of Survivor's Remorse on August 22nd at 9:30 PM ET on STARZ.

Monday (Leg Day)

Romanian Deadlifts 4 Sets of 15, 12, 10 & 8 Reps 
Super set with
Ninja Twist 4 sets of 20, 20, 20, 20 (both sides) Reps 

45º Leg Press 4 sets of 12, 10, 10, 10 Reps 
Tri-set with
Calf Raises on Leg Press 4 sets of 30, 30, 30, 30 Reps 
And 45º Side Crunches 4 sets of 30, 30, 30, 30 Reps (both sides) with 25lbs 

Hack Squat: 4 sets of 12, 10, 10, 10 Reps 
Super-set with
Seated Calf raises 4 sets of 30, 30, 30, 30 Reps 

Prone Leg Curls: 4 sets of 15, 12, 10, 10 Reps 
Super-set with
Leg Extensions: 4 sets of 15, 12, 10, 10 Reps Alternating Single Leg

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Tuesday (Chest Day)

Incline Bench Press (Smith machine) 4 sets of 12, 10, 10, 10 Reps
Super set with
Ninja Twist (Obliques) 4 sets of 20, 20, 20, 20 (both sides) Reps 

Flat Bench Press (Smith machine) 4 sets of 12, 10, 10, Last set is a Drop-Set (Reps) 
Super set with
45º incline crunches: 4 sets of 50 Reps/ 35lbs , 50 Reps/45lbs, 50 Reps/45lbs, 50 Reps/45lbs

Incline Cable Flys 4 sets of 12, 10, 10, 10 Reps 
Super set with
Calf Raises on Leg Press (or Standing): 4 sets of 30, 30, 30, 30 Reps 

Low Chest Fly: sets of 12, 10, 10, 10 Reps 
Super set with
Seated Calf raises 4 sets of: 30, 30, 30, 30 Reps

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Wednesday (Back Day)

Bentover Barbell Rows (Smith machine) 4 sets of 12, 10, 10, Last set is a Drop-Set (Reps) 
Super set with
45º incline Crunches: 4 sets of 50 Reps/ 35lbs , 50 Reps/45lbs, 50 Reps/45lbs, 50 Reps/45lbs

Wide Grip Pull-Ups @ bodyweight: 4 sets of 10, 10, 10, 10 (Reps) 
Super set with
V-Twist (Obliques) 4 set of, 50, 60, 75, 75 Rep 

Single-arm Dumbbell Rows or Close Grip Cable Rows (seated or standing) : 4 sets of 12, 10, 10, 10 (Reps)
Super set with
Seated Calf raises 4 sets of: 30, 30, 30, 30 Reps 

Close Grip Pull-up : 4 sets of 10, 10, 10, 10 (Reps) 
Super set with
Calf Raises on Leg Press (or Standing): 4 sets of 30, 30, 30, 30 Reps

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Thursday (Shoulder Day)

Arnold Press or Clean & Press: 4 sets of 10, 10, 10, 10 Reps 
Tri-set with
Upright-Rows: 4 sets of 10, 10, 10, 10 Reps
And 
Ninja Twist (Obliques) 4 sets of 20, 20, 20, 20 (both sides) Reps 

Reverse Cable or Dumbbell Flys: 4 sets of 10, 10, 10, 10 Reps 
Super set with
45º incline Crunches: 4 sets of 50 Reps/ 35lbs , 50 Reps/45lbs, 50 Reps/45lbs, 50 Reps/45lbs

Lateral Cable or Dumbbell Flys: 4 sets of 10, 10, 10, 10 Reps 
Tri-set with
Shoulder-Shrugs: 4 sets of 15, 12, 10, 8 Reps
And 
Seated Calf raises 4 sets of: 30, 30, 30, 30 Reps 

Anterior Delt Cable or Dumbbell Raises: 4 sets of 10, 10, 10, 10 Reps 
Super set with
Calf Raises on Leg Press (or Standing): 4 sets of 30, 30, 30, 30 Reps

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Friday (Arm Day)

(Iso-Lateral Isometric) Dumbbell Curls: 4 sets of 10, 10, 10, 10 Reps 
Tri-set with
Supine (Iso-Lateral, Isometric) Tricep Extensions: 4 sets of 10, 10, 10, 10 Reps
And 
Modified Dead-Bugs (Abs) 4 sets of 20, 20, 20, 20 (both sides) Reps 

(Externally-rotated) Incline Dumbbell Curls: 4 sets of 10, 10, 10, 10 Reps 
Tri-set with
Overhead Cable Tricep Extensions: 4 sets of 10, 10, 10, 10 Reps
And 
45º incline Crunches: 4 sets of 50 Reps/ 35lbs , 50 Reps/45lbs, 50 Reps/45lbs, 50 Reps/45lbs 

Reverse Grip Cable or Barbell Curls: 4 sets of 10, 10, 10, 10 Reps 
Tri-set with
Weighted Dips (Triceps): 4 sets of 10/ 30lbs, 10/30lbs, 10/35lbs, 10/40lbs Reps
And 
Seated Calf raises 4 sets of: 30, 30, 30, 30 Reps 

Cable or Machine Concentration Curls: 4 sets of 10, 10, 10, 10 Reps 
Giant-Set With
Standing Cable Pull-overs (Proximal Tricep Connection): 4 sets of 10, 10, 10, 10 Reps 
Followed by 
Close-Grip Tricep push downs (Distal Tricep Connection) 4 sets of 10, 10, 10, 10 Reps
And 
Calf Raises on Leg Press (or Standing): 4 sets of 30, 30, 30, 30 Reps

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How Jessie Fueled His Workouts

Jessie also had a 7 to 8 meal-a-day eating schedule. Jessie averaged 7 meals a day, 7 days a week. Each meal should have on average 35-40 grams of protein with an equal or greater portion of ideally low glycemic carbohydrates. ( Jessie is allergic to dairy so any supplement with whey protein was NOT an option.)

Below is a rough outline of his eating schedule:

Meal 1 @ 9:00am

Meal 2 @ 11:30am

Meal 3 (post-workout) Carnivor Mass Shake (700cal) @ 3:00 pm
Meal 4 @ 5:30 pm
Meal 5 @ 7:00 pm

Meal 6 @ 9:30pm

Meal 7 @ 11:30pm (Protein Shake)