Here’s How Jeff Went From Zero – to – Hero by Sculpting His Body Like His Hero Arnold Schwarzenegger
Jeff is highly passionate about sports since his school days. According to him, he got his first set of weights as a 12th birthday present, which included pair of dumbbells, bench press, 50 pounds of weights, 30 pounds barbell, and the very first training book called “Weight Lifting For Dummies.”
Jeff was a high school football player and an All-American Wrestling champion who planned his entire career in sports, believing nothing would go wrong. And had even planned to get a college scholarship paid through a sports program. However, it didn’t turn out according to the plans because of his ACL (Anterior Cruciate Ligament) injury.
Jeff Seid Is America’s Youngest Professional Competitive Bodybuilder in the IFBB History to Win Pro Card at the Age of 19
From wrestling champion to high school football player and then being the youngest IFBB pro, Jeff has overcome a lot of obstacles, injuries while maintaining a strong belief that he’ll keep moving and keep giving more and more every time with a deep drive and a passion.
Nonetheless, if you’re wondering how he got his physique or what’s Jeff Seid’s workout plan then keep reading as we’re getting into the details.
Jeff Seid’s Training Split
Started from a very young age, Jeff has changed his workout and training splits from time to time,and one such is as:
- Day 1 – Monday: Chest & Calves
- Day 2 – Tuesday: Back & Abs
- Day 3 – Wednesday: Legs & Calves
- Day 4 – Thursday: Shoulders & Abs
- Day 5 – Friday: Arms & Calves
- Day 6 – Saturday: Optional if he wants to workout, he’ll choose to go with the lagging body part.
- Day 7 – Sunday: Rest Day
He works out five days a week, and if he feels, he’ll go for his lagging body part on the sixth day.
Let’s get into Jeff Seid’s workout routine.
Jeff Seid’s Workout Routine
Day 1 – Monday: Chest & Calves
| Exercise | Sets | Reps |
|---|---|---|
|
Superset: BB Bench Press – Incline Incline DB Flys |
4 4 |
10, 8, 8, 6 10, 10, 8, 8 |
| Cable Cross – Overs | 4 | 15, 10, 8, 8 |
|
Superset: DB Flat Bench Press Chest Dips |
4 4 |
10, 8, 8, 6 Till Failure |
|
Superset: Incline Bench Press W/ Machine Push-Ups |
3 3 |
10 Till Failure |
| DB Pullovers | 3 | 15 |
| Calf Raises (Standing) | 4 | 15 |
| Donkey Calf Raises | 4 | 15 |
| Seated Calf Raises | 4 | 15 |
Day 2 – Tuesday: Back & Abs
| Exercise | Sets | Reps |
|---|---|---|
| BB Deadlifts | 4 | 15,10, 8, 8 |
|
Superset: BB Bent Over Rowing Chainsaw |
4 4 |
12, 10, 8, 8 12, 10, 8, 8 |
|
Superset: T – Bar Rowing Pull-Ups (Wide Grip) |
4 4 |
12, 10, 8, 8 Till Failure |
|
Superset: Cable Seated Rowing Lat Pulldowns (Wide Grip) |
4 4 |
10, 8, 8, 6 12, 10, 8, 8 |
| BB Good Mornings | 3 | 12 |
|
Different Ab Exercises (Like Hanging Leg Raises & Crunches) | – | 10 Min |
Day 3 – Wednesday: Legs & Calves
| Exercise | Sets | Reps |
|---|---|---|
| BB Squats | 5 | 15, 10, 8, 6 , 4 |
|
Superset: BB Front Squats 45 – Degree Hack Squats |
4 4 |
12, 10, 8, Drop set: 8, 6 12, 10, 8, Drop set: 8, 6 |
| Leg Press
|
4 |
10, 8, 8, 6 |
|
Superset: Leg Extensions Lying Leg Curls |
4 4 |
12,10, 8, 8 12,10, 8, 8 |
| Standing Calf Raises
|
4 |
15 |
| Donkey Calf Raises |
4 |
15 |
| Seated Calf Raises |
4 |
15 |
Day 4 – Thursday: Shoulders & Abs
| Exercise | Sets | Reps |
|---|---|---|
|
Tri – Set: DB Shoulder Press Front DB Lateral Raises Side DB Lateral Raises |
4 4 4 |
10, 8, 8, 8 12, 10, 8, 8 12, 10, 8, 8 |
|
Superset: Arnold Press Cable Upright Rowing
|
3 3 |
10, 8, 8, 8 8 – 10 |
|
Superset: Bent Over DB Lateral Raises BB Upright Rowing
|
3 3 |
8 – 10 12 – 15 |
| BB Shrugs
|
4 |
15 |
| Different Ab Exercises (Like Hanging Leg Raises & Crunches) |
– |
10 Min |
Day 5 – Friday: Arms & Calves
| Exercise | Sets | Reps |
|---|---|---|
|
Superset: BB Biceps Curls Incline Skull Crushers |
4 4 |
10, 10, 8, 8 12, 10, 8, 8Push |
|
Superset: Machine Curls Triceps Pushdowns
|
4 4 |
8 – 10 8 – 10 |
|
Superset: Incline DB Curls DB Triceps Kickbacks
|
4 4 |
8 – 10 10 – 12 |
|
Superset: DB Concentration Curls 1 – Arm Triceps Extensions
|
4 4 |
8 – 10 10 – 12 |
| Calf Raises (Standing)
|
4 |
15 |
| Donkey Calf Raises |
4 |
15 |
| Calf Raises (Seated) |
4 |
15 |
Day 6 – Saturday: Rest Day or Lagging Body part
On Saturday, if he feels like working out,he may train any of his lagging body parts, or else he’ll take a rest.
Day 7 – Sunday: Rest Day
Note: Every other day, he prefers doing HIIT that includes 10 minutes bike workout where he keeps his RPM 120+ for 30 seconds on a level of 15 and then goes down to a level of 5 for 30 seconds as a resting period.
Jeff Seid’s Diet Plan
Jeff is working out fora very long time.And, often,he goes for bulking and cutting. Henceforth he’s strict with his diet routine that consists of 5000 calories.
Jeff Seid’s Diet Plan for Bulking
Meal 1
- Egg Beaters – 1 Cup
- Banana – 1
- Dry Oats W/ Water – 1 ½ Cup
Meal 2
- Mass Gainer – 1 Servings
- Skim Milk (2%) – 16 Oz
- Flax Seed Oil – 1 Tbsp
OR
- Flax Seed Oil – 1 Tbsp
- Fruit – 1 Piece
- Meal Replacement Powder With Complex Carbs – 1 Serving
Meal 3
- Chicken, Lean Fish or Turkey – 6 – 8 Oz
- Brown Rice – 1 ½ Cup
- Broccoli or Green Beans – 2 Cups
Meal 4
- Same as Meal 2
Meal 5
- Same as Meal 3
Meal 6
- Same as Meal 2
Meal 7
- Banana – 1
- Cream of Rice – ½ Cup
Meal 8 – Before Going to Bed
- Complex Carbohydrate Powder – 3 Scoops
- Casein Protein – 2 Scoops
Jeff Seid’s Diet Plan for Cutting
Meal 1
- Whole Eggs – 2
- Egg Whites – 4
- Old Fashioned Oatmeal – ½ Cup
- Blue Berries – ¼ Cup
- Omega 3 Pills – 1 Serving
- Multi-Vitamin – 1 Serving
Meal 2
- Brown Rice – 1 Cup
- Chicken Breast – 6 Oz
Meal 3
- Mini Gatorade or Banana – 1
- Whey Protein – 2 Scoops
Meal 4
- Chicken Breast – 6 Oz
- Avocado – 3 Oz
Meal 5
- Sweet Potato (Optional) – 6 Oz
- Round Steak – 8 Oz
Meal 6
- Cod White Fish – 8 Oz or
- Liquid Egg Whites – 1.5 Cups
Wrapping Up
Jeff Seid’s transformation is incredible, and that’s one of the reasons why he’s known as the King of Aesthetics. Haters may hate, but it’s the truth that Jeff has achieved with the sheer amount of hard work and discipline. And, if you’re wondering what’s Jeff Seid workout routine looks like, or you want to work out like him, then here you have it. It includes five days of strength training along with one extra session only if he feels he’s lagging any body part.
