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Jeff Seid Workout Routine

Jeff Seid is a well-known fitness model, entrepreneur, former bodybuilder, and social media influencer from the United States. He came to fame as a teen bodybuilder, winning multiple competitions and becoming the youngest IFBB professional bodybuilder in history when he was 18 years old.

Jeff Seid is a well-known figure in the fitness indsutry because of his chiseled physique and charming personality. He keeps giving millions of people around the world the inspiration and motivation they need to reach their exercise goals and live a healthy life.

The following article will tell you about Jeff Seid workout routine and whether or not you can follow it.

Jeff Seid latest Stats

  • Age: 28 years
  • Birthday: June 12, 1994
  • Height: approximately 6 feet (1.83 m)
  • Weight: 88–93 kg (194–205 lbs)

Overview of Jeff Seid Workout

Jeff Seid is well-known for his extremely stunning aesthetic physique. To maintain his Greek god-like physique. Jeff Seid follows a 5-day workout routine. His workout plan combines muscle hypertrophy, muscle strength, and muscle endurance training techniques. He incorporates multiple supersets and AMRAPs into his workout routine. 

Jeff Seid Workout Principles

Here are some key principles of Jeff Seid’s fitness routine:

  • Compound Exercises: Squats, deadlifts, bench presses, and pull-ups are compound movements that Jeff emphasizes. These exercises improve muscle and strength.
  • High-Intensity Training: Jeff uses supersets, drop sets, and pyramids to stimulate muscular growth.
  • Progressive Overload: Jeff steadily increases his workout weight and intensity to challenge and improve his muscles.
  • Cardivascular Training: Running, cycling, and rowing help Jeff burn fat and increase stamina.
  • Proper Nutrition: Jeff believes a balanced diet with enough protein, carbs, and healthy fats is crucial for growing muscle and staying lean.

Jeff Seid Workout Routine

Monday, Day 1: Chest and Calves

Barbell Incline Bench Press0410, 08, 08, 06
Dumbbell Bench Press0410, 08, 08, 06
Incline Dumbbell Fly0410, 08, 08, 06
Bar Dips03Failure (AMRAPs)
Cable Chest Fly 0312, 10, 08
Standing Calf Raise (Body Weight)0520, 15, 12, 10, 08
Seated Calf Raise (Machine)0525, 20, 15, 12, 10

Tuesday, Day 2: Back

Deadlift0410, 10, 08, 06
Bent Over Rowing0412, 10, 08, 08
Wide grip Pull Up0410, 10, 10, 10
Seated Rowing0412, 10, Failure (AMRAPs)

Wednesday, Day 3: Legs

Squats0515, 10, 08, 08, 06
Front Squats0410, 08, 08, 06
Leg Press0310, 08, 08
Leg Extension0412, 10, 08, 08
Lying Leg Curls0312, 10, 08

Thursday, Day 4: Arms/Calves

Barbell Curls0412, 10, 08, 06
Alternate Dumbbell Curls0310, 10, 08
Preacher Curls 0310, 10, 10
Concentration Curls0315, 15, 15
Dumbbell One arm overhead
triceps extension
0315, 12, 12
Tricep Rope Pushdown0412, 10, 08, 08
Skull Crushers0412, 12, 10, 10
Standing Calf Raises0520, 15, 12, 10, 08
Seated Calf Raises0525, 20, 15, 12, 10

Firday, Day 5: Shoulders

Shoulder Press0410, 08, 08, 06
Side Lateral Raises0410, 10, 10, 10
Rear Delt Fly with dumbbell0310, 10, 10
Front Raises with dumbbell0310, 10, 10
Upright rows0210, 10
Rear peck deck fly0415, 12, 10, 10
Shrugs0520, 15, 12, 10, 08

Saturday, Day 6: Weakest part/Rest

Jeff seid often takes Saturdays off to either relax or work on improving his weaker muscle parts.

Sunday, Day 7: Rest

Sundays are set aside for Jeff Seid’s rest and the full recovery of his muscles.

jeff seid workout routine

Jeff Seid Abs Workout Routine

Jeff Seid trains his abs 2-3 times a week, with each session consisting of 3-4 sets of 12-15 repetitions per exercise. It should be noted that a well-defined six-pack requires both focused ab workouts and a low body fat percentage obtained via adequate diet and overall fitness.

  • Hanging leg raises
  • Crunches
  • Russian twists
  • Leg raises
  • Planks
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Can you Follow Jeff Seid Workout Routine?

Jeff Seid workout routine is a terrific blend of muscle development, definition, and strength that is appropriate for intermediate and advanced gym goers. Lift weights and adjust the intensity of your exercise to your abilities.

If you want to try Jeff Seid’s workout routine, first go through Jeff Seid’s key workout principles highlighted above in this post.

A beginner should not attempt to follow Jeff Seid workout routine because it is too intense for someone who has just started going to the gym and may injure himself. A beginner can save Jeff’s workout routine for later, once he has gained experience.

Is Jeff Seid Natural?

Jeff Seid has never officially confessed to taking performance-enhancing drugs, but his physique has been the subject of doubt and controversy.

People often think that, as a bodybuilder and fitness model, he utilized steroids or other performance-enhancing drugs to attain his muscular and lean physique.

Moreover, whether Jeff Seid is natural is something only he and his close ones know for certain, and it is not something that can be definitely proven by anybody else.

What matters is that he motivates individuals to live a healthy and active lifestyle and assists them in reaching their fitness objectives with his workout routines and motivational content.


Jeff Seid is a popular American fitness model and bodybuilder. He’s also the youngest IFBB pro; he turned pro when he was just 18 years old. Jeff Seid follows some key principles in his workout routine, which I believe everyone should follow to achieve a lean and aesthetic physique.

Jeff’s 5-day workout routine: on Monday he trains chest and calves; on Tuesday he trains back; on Wednesday he trains quads and hamstrings; on Thursday he trains arms and calves; on Friday he trains shoulder; on Saturday he tries to work on his weaker muscle groups or take rest if his body is still sore from previous workouts; on Sunday he does complete rest and tries to recover his body.

Jeff Seid likes to train his abs 2-3 times, and he also focuses on cardiovascular training to burn fat.

A beginner should not attempt his workout routine; an intermediate and advanced gym goer can give it a try, but stay safe, do 10-15 minutes of warm-up before starting workout, and keep intensity to your level. Don’t ever try to replicate Jeff Seid’s workout intensity; he’s professional and has over a decade of experience.

Photos by @jeff_seid Instagram.

I'm a certified personal trainer and sports nutritionist with more than four years of experience working with various clients. In addition, I publish articles on fitness and nutrition based on thorough research and personal experience for The Sigma Fitness.

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