Jeff Seid Workout Routine

Jeff Seid is one of the most popular names in the current scene of fitness and bodybuilding. Owing to his lean and shredded physique, he has acquired a huge fan base, along with being a social media sensation in the world of bodybuilding.

In his earlier days, Jeff used to play various sports like wrestling, baseball, football, etc. But at the same time, his physique lacked the basic strength and musculature. He was also suffering a bit from the inferiority complex that he used to feel on seeing buff dudes who garnered all the attention of the people, especially girls around.

Jeff Seid’s fitness journey began when he watched “Conan the Barbarian”. He was mesmerized by seeing Schwarzenegger’s massive and muscular physique. It provided him with all the needed motivation and inspiration that pushed him to become a bodybuilder. Seeing his penchant towards fitness and bodybuilding, his parents even gifted him a weight set on his birthday.

Jeff Seid’s penchant towards lifting further transformed into his greatest passion which paved the way of his fruitful career in the field of fitness and bodybuilding. Presently, apart from being a world-renowned fitness model, Seid also conducts personal training sessions, appears in a lot of photoshoots, and is the face of various fitness-oriented brands. The following sections will let you know in detail about Jeff Seid’s workouts and the specificity of his workout plans that earned him the physique he is known for.

Program Overview

Jeff Seid Workout

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Jeff Seid is a huge admirer of Weider exercise routines and follows them religiously. His workout program mostly involves training a single muscle group in each training session. Jeff’s workout plan is never solely focused on bulking but he rather prefers to stay lean, aesthetic, and shredded.

While going through his training program, he sticks to the old school approach of progressive resistance weight training. As he progresses with the sets, he increases the weight and decreases the reps. This helps Seid in maintaining muscle size along with promoting hypertrophy.

Jeff Seid’s workout routine involves using a lot of supersets which provides him with hypertrophy gains on one hand and aids to burn fat on the other hand.

Jeff chooses High Intensity Interval Training (HIIT) over cardio. He performs ten minutes of HIIT every other day to burn unnecessary fat. It also helps in keeping his physique lean.

Jeff Seid Workout Schedule

Jeff Seid often switches up his workout routines. He doesn’t stick to a particular exercise routine. There is a reason behind it. Switching up one’s workout routine regularly aids in providing the muscles with the shock that promotes growth. If you keep on following the same workout plan for a long period of time, your body will certainly hit a plateau and you won’t be experiencing the gains that you are striving for. Moreover, switching up your workout schedule regularly helps in letting you know what kind of exercise routine suits your body.

  • Day 1 – Chest and Calves
  • Day 2 – Back
  • Day 3 – Legs
  • Day 4 – Arms and Calves
  • Day 5 – Shoulders
  • Day 6 – Optional Rest Day or Lagging Muscle Group
  • Day 7 – Rest

Jeff Seid Workout Routine

The following table will give you a descriptive overview of Jeff Seid workout routine. Let’s have a look at it.

Jeff Seid Workout Routine

Jeff Seid Workout Plan


Sets x Reps

Day 1 – Chest and Calves

Barbell Incline Bench Press

4 x (10, 8, 8, 6)

Dumbbell Bench Press

4 x (10, 8, 8, 6)

Incline Dumbbell Flys

4 x (10, 8, 8, 8)

Dips (chest focused)

3 x (AMRAP)

Cable Flys

3 x (12, 10, 8)

Standing Calf Raises

5 x (20, 15, 12, 10, 8)

Seated Calf Raises

5 x (25, 20, 15, 12, 10)

Day 2 – Back

Barbell Deadlift

3 x (10, 8, 6)

Bent Over Barbell Rows

4 x (12, 10, 8, 8)

Wide Grip Chin-Ups

4 x 10

Seated Cable Rows

4 x (12, 10, 8, 8) Drop set to failure each set.

Day 3 – Legs

Barbell Squat

5 x (15, 10, 8, 8, 6)

Front Barbell Squat

4 x (10, 8, 8, 6)

Leg Press

3 x (10, 8, 8)

Quad Extensions

4 x (12, 10, 8, 8)

Lying Leg Curls

4 x (12, 10, 8, 8)

Day 4 – Arms and Calves

Barbell Curls

4 x (12, 10, 8, 6)

Alternating Dumbbell Curls

3 x (8-10)

Preacher Curls

3 x 10

Concentration Curls

3 x 15

One-arm Dumbbell Triceps Extensions

3 x (12-15)

Triceps Rope Extensions

4 x (12, 10, 8, 8)


4 x (10-12)

Standing Calf Raises

5 x (20, 15, 12, 10, 8)

Seated Calf Raises

5 x (25, 20, 15, 12, 10)

Day 5 – Shoulders

Shoulder Press

4 x (10, 8, 8, 6)

Side Lateral Raises

4 x 10

Bent-Over Rear Delt Raises

4 x 10

Front Dumbbell Raises

3 x 10

Upright Barbell Rows

2 x 10

Rear Delt Pec Deck Flys

4 x (12-15)

Barbell Shrugs

4 x (20, 15, 12, 10)

Dumbbell Shrugs

3 x (12, 10, 8)

Day 6 – Optional Rest Day

(Jeff either takes a rest on this day by keeping the level of his physical activity low or he trains a lagging muscle group)

Day 7 – Rest

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Jeff recommends that in order to get the best results, one must follow his workout routine for at least 6 weeks before choosing to switch it up. It will provide the body with sufficient time to get adapted and promote growth. He also suggests to ensure the application of the progressive overload principle as one progresses with his workout routine. One must increase the weight in every training session but at the same time should be cautious about not compromising the form. Here are some other important points that Jeff Seid considers while following his workout routine.

  • Jeff suggests that in order to get ripped, one must not take more than 45 seconds of rest in between sets.
  • He recommends paying attention to one’s stress levels. It might sound unrealistic but higher stress levels can also make a person fat.
  • Jeff claims that beginners often have a tendency to overtrain arms. This should be avoided at all costs as muscles need rest periods for recovery and growth.
  • Jeff claims that being attentive towards the rep tempo and range of motion helps in stimulating more muscle fibers, thereby promoting greater gains.

How long does Jeff Seid Workout?

Since Jeff Seid’s workout routines are more focused on promoting leanness, he takes shorter rest periods between sets. His workouts last for around 60-90 minutes.

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Final Words

And that’s it. We expect that you would have got an idea about how Jeff Seid maintains a jaw-dropping physique year-round. We would like to recommend that before you proceed to follow the workout routine of Jeff Seid, it is imperative to have an experienced trainer or coach by your side. This will help in minimizing the probable chances of injury. We can assure you that following the specificities of the Jeff Seid program will surely serve you in taking your physique to the next level over time.