Jeff Seid’s Workout Routine & Diet

Jeff Seid's Workout Routine & Diet

Jeff Seid is an IFBB professional bodybuilder; and although he’s only 23 years old, he’s been lifting weights since he was 11!

Seid was highly passionate about sports when he was in school, and planned on getting a college scholarship paid for through a sports program. This didn’t quite turn out the way he wanted after tore his ACL, and all the scholarship offers disappeared.

Within this article, we’ll look at Jeff Seid’s workout routine and diet:

 

Current Stats

Height: 6’0 | 183cm
Weight: 210lbs | 95kg
Age: 23 years old
Birthday: 12th of June, 1994
Owner: SeidWear Fitness Apparel
Birthplace: Renton, Washington USA
Accolades: 2013/2014/2016 Mr Olympia Men’s Physique Competitor

 

Workout Principles

When it comes to Jeff’s routines, he tends to use a lot of super-sets. With most exercises, he will aim for 10-12 reps on the first set, and gradually drop the number of reps to 6-8 on the last set.

He also makes sure to hit either calves or abs within each workout; normally right at the end of the workout, for roughly 10-15 minutes.

When it comes to nutrition, the old-school bulking and cutting methodology is Seid’s chosen way of progression.

 

Jeff Seid’s Workout Routine

Before we get into the details of Jeff Seid’s workout routine, it’s important to mention that he is always switching his routines up, in attempt to shock his muscles and focus on progressive overload.

The routine below is just one of the routines that he has seen great results from, and recommends others to try out. And naturally, with any workout routine, regularly switching things up is the key to growth and success.

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Here is Jeff Seid’s recommended workout routine:

1. Monday: Chest/Calves

 

Since Monday is ‘National Chest Day’, that’s what Jeff Seid’s workout routine consists of on the 1st day of the week. As well as some calve workouts at the end of the session.

Within this routine, the 1st and 2nd exercises are a super-set, as well as the 4th and 5th, and 6th and 7th.

Here is Jeff Seid’s chest routine:

  1. Incline Bench Press (4 Sets of 10, 8, 8, 6)
  2. Incline Fly’s (4 Sets of 10, 10, 8, 8)
  3. Cable Cross-Overs (4 Sets of 15, 10, 8, 8)
  4. Dumbbell Flat Bench Press (4 Sets of 10, 8, 8, 6)
  5. Dips (4 Sets to Failure)
  6. Incline Bench Machine (3 Sets of 10)
  7. Push-Ups (3 Sets to Failure)
  8. Pullovers (3 Sets of 15)
  9. Standing Calve Raises (4 Sets of 15)
  10. Donkey Calve Raises (4 Sets of 15)
  11. Seated Calve Raises (4 Sets of 15)

2. Tuesday: Back/Abs

 

On Tuesday Jeff focuses on hitting his back and finishes with a short session of ab training. The first and last exercise in his routine before his abdominal session are both single exercises.

The 6 exercises shown in between this are super-sets; 2 & 3, 4 & 5, 6 & 7. For example, Jeff starts with exercise 2, and rests for only a few seconds before performing exercise 3. He will then rest, and repeat.

Here is Jeff Seid’s Back/Abs Routine:

  1. Deadlifts (4 sets of 15, 10, 8, 8 reps)
  2. Bent-Over Rows (4 Sets of 12, 10, 8, 8)
  3. Chainsaws (4 Sets of 12, 10, 8, 8)
  4. T-Bar Rows (4 Sets of 12, 10, 8, 8)
  5. Wide-Grip Pull Ups (4 Sets to Failure)
  6. Seated Rows (4 Sets of 10, 8, 8, 6)
  7. Wide Grip Lat Pull Downs (4 Sets of 12, 10, 8, 8)
  8. Good Mornings (3 Sets of 12)
  9. Various Ab Exercises (10 mins of Crunches, Hanging Leg Raises, etc.)
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3. Wednesday: Legs/Calves

 

On Wednesday, Jeff will hit his legs, including calves. Within this routine, he alternates between single exercises and super-set exercises.

For example: the 1st exercise is a single exercise. Then the 2nd and 3rd exercises are super-sets. The 4th is a single exercise, and so on… You get the idea.

The calve exercises at the end of his workout routine are all single exercises.

Here is Jeff Seid’s legs/calves routine:

  1. Squats (5 Sets of 15, 10, 8, 6, 4)
  2. Front Squats (4 Sets of 12, 10, 8, 8)
  3. Hack Squats (4 Sets of 12, 10, 8, 8)
  4. Leg Press (4 Sets of 10, 8, 8, 6)
  5. Quad Extensions (4 Sets of 12, 10, 8, 8)
  6. Lying Leg Curls (4 Sets of 12, 10, 8, 8)
  7. Standing Calve Raises (4 Sets of 15)
  8. Donkey Calve Raises (4 Sets of 15)
  9. Seated Calve Raises (4 Sets of 15)

4. Thursday: Shoulders/Abs

 

On Thursday, Jeff Seid’s workout routine consists of shoulder exercises, with a small 10 minute ab session at the end of the workout.

Within this routine, the first 3 exercises are part of a triple set. One exercise is performed after the other with no rest in between. The 4th and 5th exercises are part of a super-set, and the 6th, 7th, and 8th exercises are once again, a triple set.

Here is Jeff Seid’s shoulder workout routine:

  1. Dumbbell Shoulder Press (4 Sets of 10, 8, 8, 8)
  2. Alternative Front Lateral Raises (4 Sets of 12, 10, 8, 8)
  3. Side Lateral Raises (4 Sets of 12, 10, 8, 8)
  4. Arnold Press (3 Sets of 10, 8, 8)
  5. Cable Upright Rows (3 Sets of 8-10)
  6. Bent Over Lateral Raises (3 Sets of 8-10)
  7. Upright Rows (3 Sets of 12-15)
  8. Shrugs (4 Sets of 15)
  9. Various Ab Exercises (10 mins of Crunches, Hanging Leg Raises, etc.)
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5. Friday: Arms/Calves

 

On Friday, Jeff focuses on working his arms, and also includes a small calve sessions at the end of the workout.

Within this routine, all exercises aside from the calve session are super-sets: 1 & 2, 3 & 4, 5 & 6, 7 & 8.

Here is Jeff Seid’s arms workout routine:

  1. Barbell Curls (4 Sets of 10, 10, 8, 8)
  2. Incline Bench Skull-Crushers (4 Sets of 12, 10, 8, 8)
  3. Machine Curls (4 Sets of 8-10)
  4. Push Downs (4 Sets of 8-10)
  5. Incline Curls (4 Sets of 8-10)
  6. Kickbacks (4 Sets of 10-12)
  7. Concentration Curls (4 Sets of 8-10)
  8. One Arm Extensions (4 Sets of 10-12)
  9. Standing Calve Raises (4 Sets of 15)
  10. Donkey Calve Raises (4 Sets of 15)
  11. Seated Calve Raises (4 Sets of 15)

 

6. Saturday: Optional Rest Day

On Saturday, Jeff has an optional rest day. Which means that if he feels his body needs to rest, then he will rest. If, however, he’s itching to hit another body part again, he will pick a lagging muscle group and hit it again on Saturday.

So if you’re trying to improve your physique in one area more than the other; you can hit that muscle group for the 2nd time in the week on this day.

 

7. Sunday: Rest Day

On Sunday, Jeff takes a rest for the whole day. He’s earned it! Seid uses Sunday to recover, so that he can go back to the gym on Monday ready to hit this routine once again!

Jeff Seid’s Diet

Jeff Seid's Bulking & Cutting Diet

Jeff Seid’s Workout routine is insane, but he also pays incredibly close attention to his diet. Seid’s average daily diet is different throughout the year; depending on whether he is cutting to lose fat, or bulking to gain mass. He has given two different example diets, one for each stage, along with the thought process behind them.

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Bulking Diet

Since Jeff is into bulking/cutting, he will have a bulking diet that involves consuming a lot of calories. Roughly 5000 calories or so.

Here is an example of Jeff Seid’s bulking diet:

Meal 1:

  • Oats (Dry) W/Water (1-1/2 Cups)
  • Banana (1)
  • Egg Beaters (1 Cup)

Meal 2:

  • Mass Gainer (1 Serving)
  • 2% Milk (16 Oz)
  • Flax-seed Oil (1 Tbsp)

Or:

  • Meal Replacement Powder with Complex Carbohydrates (1 Serving)
  • Flax-seed Oil (1 Tbsp)
  • Fruit (1 Piece)

Meal 3:

  • Chicken, Turkey or Lean Fish (6-8 Oz)
  • Brown Rice (1-1/2 Cup)
  • Green Beans or Broccoli (2 Cups)

Meal 4:

  • Mass Gainer (1 Serving)
  • 2% Milk (16 Oz)
  • Flax-seed Oil (1 Tbsp)

Or:

  • Meal Replacement Power with Complex Carbohydrates (1 Serving)
  • Flax-seed Oil (1 Tbsp)
  • Fruit (1 Piece)

Meal 5:

  • Chicken, Turkey or Lean Fish (6-8 Oz)
  • Brown Rice (1-1/2 Cup)
  • Green Beans or Broccoli (2 Cups)

Meal 6:

  • Mass Gainer (1 Serving)
  • 2% Milk (16 Oz)
  • Flax-seed Oil (1 Tbsp)

Or:

  • Meal Replacement Power with Complex Carbohydrates (1 Serving)
  • Flax-seed Oil (1 Tbsp)
  • Fruit (1 Piece)

Meal 7:

  • Cream of Rice (1/2 Cup)
  • Banana (1)

Meal 8 (Before Bed):

  • Casein Protein (2 Scoops)
  • Complex Carbohydrate Powder (3 Scoops)

 

Cutting Diet

When Jeff is trying to cut down his body fat levels for a competition or photo-shoot, he likes to use carb-cycling to help him. He does this on either a 4, 3 or 2 day basis.

Essentially what this means is Jeff will slowly lower his carbohydrate intake over a period of X days, and then will dramatically increase it on the next day.

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Here is an example of Jeff Seid’s cutting diet:

Meal 1:

  • 2 Whole Eggs
  • 4 Egg Whites
  • Half Cup of Old Fashion Oatmeal
  • ¼ Cup of Blue Berries
  • Multi-Vitamin Pack, Omega 3 pills

Meal 2:

  • 1 Cup of Brown Rice
  • 6oz. Chicken Breast

Meal 3 (Post Gym):

  • 1 Banana or 1 Mini Gatorade
  • 2 Scoops of Whey Protein

Meal 4:

  • 3oz. Avocado
  • 6oz. Chicken Breast

Meal 5:

  • 8oz. Round Steak
  • 6oz. Sweet Potato (Optional)

Meal 6 (Before Bed):

  • 8oz. Cod White Fish or 1.5 cups of liquid Egg White

 

Supplements Used

Jeff Seid is a big fan of using supplements to help his body get the nutrients it needs for quick recovery and growth. Here’s the list of supplements he uses daily:

 

Jeff Seid Transformation Video

Summary

Jeff Seid’s transformation is incredible. Haters may make excuses for why he’s managed to pull off these incredible gains; but lets not let that take away from Jeff’s obvious hard work and discipline.

What do you think about Jeff Seid’s workout routine and diet? Leave a comment below.

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