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.
Table of Contents
Jeff Seid Workout Videos
These videos don’t map exactly to the routine below. They’re examples of how Jeff trains individual muscle groups.
Jeff Seid Chest Workout Video
Jeff Seid Shoulder Workout Video
Jeff Seid Leg Workout Video
Jeff Seid Workout Routine Spreadsheet
via Jeff Seid’s workout routine (archived)
Progression & Adding Weight
The spreadsheet tracks the volume of each exercise per week. This makes it easier to track tonnage (reps x weight = tonnage) over time, which you should gradually aim to increase.
There’s no set progression for this program. You won’t be able to increase the weight every week, so those increases are up to you, based on how the sets feel.
One idea: see if you can increase the weight on 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 and leave sets 2, 3, and 4 the same. The week after, leave set 1 alone and bump 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. Keep your rep quality high and build a mind-muscle connection during your reps.
This is just a suggestion, so see what works for you. Jeff recommends running the program for at least 6 weeks to start seeing results, but you can run it for as long as you like. The spreadsheet has 12 weeks laid out, so you can run a full block without copying tabs.
Jeff Seid Daily Workout Plan
To get the exact reps for each set, 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 think need extra attention.
Day 7: Rest
Jeff Seid Workout FAQs
What is the Jeff Seid workout routine?
It’s a 5 to 6 day bodybuilding split from Jeff Seid’s own site. You train one muscle group per day in hypertrophy rep ranges, with an optional sixth day for a lagging body part.
How many days a week does Jeff Seid train?
Five hard training days, Monday through Friday. Saturday is an optional sixth day to hit a lagging muscle group, and Sunday is rest.
Does the Jeff Seid program have a fixed progression?
No. There are no set percentages. You train by feel and add weight or reps when a set starts to feel easy. The spreadsheet tracks your tonnage so you can aim to push it up week to week.
How long should you run the Jeff Seid workout?
Jeff recommends at least 6 weeks to start seeing results. The spreadsheet has 12 weeks laid out, and since it’s an effort-based program, you can keep running it for as long as you’re still making progress.
What muscle group does Jeff Seid train each day?
Monday is chest and calves, Tuesday is back, Wednesday is legs, Thursday is arms and calves, and Friday is shoulders. Saturday is optional for a lagging body part, and Sunday is rest.
