Jeff Seid’s workout routine is a 5 day or 6 day split program focused on hypertrophy and bodybuilding aesthetics. The routine hits most muscle groups once per week, but has an optional sixth day where you can work on any muscle groups you think need extra attention.
Table of Contents
Spreadsheet: Jeff Seid Workout Routine
Progression & Adding Weight
The spreadsheet below tracks the volume of each exercise per week. This makes it easier to track tonnage (reps*weight = tonnage) over time, which you should gradually aim to increase.
With that said, there is no set progression for this program. You will not be able to increase weight each week, so these weight increases will need to be determined by yourself based on how the sets feel.
One idea: see if you can increase the weight of one of the rep ranges for a given exercise each week.
For example, if your week 1 sets of incline bench press are:
- Set 1: 100 x 10 reps
- Set 2: 110 x 8 reps
- Set 3: 110 x 8 reps
- Set 4: 125 x 6 reps
Then you could try to hit 115 x 10 reps the next week, leaving sets 2, 3, and 4 the same. Then next week you could leave set 1 the same, but increase sets 2 and 3, and so on. Remember that this is a bodybuilding program and the importance is on working the muscles, not necessarily on adding weight. Make sure your rep quality is high and you’re building a mind/muscle connection during your reps.
This is just a suggestion – see what works for you. Jeff recommends running the program for at least 6 weeks to begin seeing results, but the program can be run for an indefinite amount of time. I gave you six weeks there, but you can easily extend the program by:
- File –> Make a Copy of the file for a brand new spreadsheet (tip: include the date in the spreadsheet name!)
- Right click on “week 6” and duplicate the tab to add another week
Jeff Seid Daily Workout Plan
To get the exact reps for each set, please see the spreadsheet above.
Day 1: Chest & Calves Workout
| Exercise Movement | Sets | Reps |
|---|---|---|
| Incline Bench Press | 4 | 6-10 |
| Dumbbell Bench Press | 4 | 6-10 |
| Incline Dumbbell Flyes | 4 | 6-10 |
| Dips - Chest Version | 3 | AMRAP |
| Cable Flyes | 3 | 8-12 |
| Standing Calf Raises | 5 | 8-20 |
| Seated Calf Raises | 5 | 10-25 |
Day 2: Back Workout
| Exercise Movement | Sets | Reps |
|---|---|---|
| Deadlift | 3 | 6-10 |
| Bent Over Barbell Row | 4 | 8-12 |
| Wide Grip Chin Up | 4 | 10 |
| Seated Cable Rows | 4 | 8-12 |
Day 3: Legs Workout
| Exercise Movement | Sets | Reps |
|---|---|---|
| Squat | 4 | 8-15 |
| Front Squat | 4 | 6-10 |
| Leg Press | 3 | 8-10 |
| Quad Extensions | 4 | 8-12 |
| Lying Leg Curls | 4 | 8-12 |
When deciding your leg curl variation, consider the advantages of the lying leg curl vs the seated curl.
Day 4: Arms & Calves Workout
| Exercise Movement | Sets | Reps |
|---|---|---|
| Barbell Curl | 4 | 6-12 |
| Alternating Dumbbell Curl | 3 | 8-10 |
| Preacher Curl | 3 | 10 |
| Concentration Curl | 3 | 15 |
| Dumbbell One-Arm Triceps Extension | 3 | 15 |
| Tricep Rope Extension | 4 | 8-12 |
| Skull Crushers | 4 | 10-12 |
| Standing Calf Raises | 5 | 8-20 |
| Seated Calf Raises | 5 | 10-25 |
Day 5: Shoulders Workout
| Exercise Movement | Sets | Reps |
|---|---|---|
| Shoulder Press | 4 | 6-10 |
| Side Lateral Raise | 4 | 10 |
| Bent Over Delt Raise | 3 | 10 |
| Front Dumbbell Raise | 3 | 10 |
| Upright Barbell Row | 2 | 10 |
| Rear Delt Pec Deck Flyes | 4 | 12-15 |
| Barbell Shrug | 4 | 10-20 |
| Dumbbell Shrug | 3 | 8-12 |
Day 6: Rest/Optional Lagging Muscle Groups
This day can be used for rest or for working muscle groups you believe need extra attention.
Day 7: Rest
Jeff Seid Workout Videos
The workout videos below do not necessarily align with the workout routine that Jeff outlined above. These are simply examples of how Jeff works out various muscle groups.
Jeff Seid Shoulder Workout
Jeff Seid Chest Workout Video
Jeff Seid Leg Workout Video
