Bodybuilding Archives

Jeff Seid Workout Routine Spreadsheet

By Kyle Risley
Last updated July 31, 2026

Experience level: Beginner, Intermediate
Weeks: Indefinite
Periodization: Autoregulated, Linear Periodization
Meet prep program: No
Program goal: Bodybuilding, Hypertrophy
Uses RPE: No
Uses 1RM Percentage(%): No

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Jeff Seid’s workout routine is a 5 to 6 day bodybuilding split that trains one muscle group per day. You hit chest and calves on Monday, back on Tuesday, legs on Wednesday, arms and calves on Thursday, and shoulders on Friday. Saturday is an optional day for a lagging body part, and Sunday is rest.

It’s a high-volume aesthetics program built around hypertrophy rep ranges, mostly sets of 8 to 12 with some higher-rep calf and shrug work. There’s no percentage-based progression here. Jeff trains by feel, so you push the weight or reps up when a set starts to feel easy and track your tonnage week to week.

This one’s for lifters chasing size and a classic physique who can commit to training 5 or 6 days a week. If you’re a beginner, or you’re mainly after a bigger 1RM, you’ll get more out of a program with built-in strength progression. It also carries high training volume, so make sure your recovery can keep up.

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Lean Muscle Building Workout Plans

By Kyle Risley
Last updated February 18, 2022

Experience level: Advanced, Beginner, Intermediate
Meet prep program: No
Program goal: Bodybuilding, Hypertrophy

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Here are some of the best workout plans for building strong, lean muscle. These routines focus on high volume, which stimulates muscular hypertrophy in the athlete. Coupled with proper nutrition and recovery, these programs will help the athlete develop larger, stronger muscles.

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Lee Hayward 12 Week Bodybuilding Workout Routine Spreadsheet

By Kyle Risley
Last updated April 18, 2020

Experience level: Advanced, Intermediate
Weeks: 12
Periodization: Linear Periodization, Wave Periodization
Meet prep program: No
Program goal: Bodybuilding, Hypertrophy
Uses RPE: Yes
Uses 1RM Percentage(%): No

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Lee Hayward’s 12 week bodybuilding program is broken up into four 3 week cycles, each cycle focusing on adding volume to the same set of lifts before switching to new movement variations and rep ranges for the next 3 week cycle. Each week has four training days, with the recommended set up being Monday/Tuesday/Thursday/Friday. [Read more…]