Jeff SeidFor trainees who already have gym experience and want to sculpt physique—not for total beginners.
This program is designed to emulate Jeff Seid’s training philosophy, focusing on high volume and sculpted aesthetics. It follows a traditional bodybuilding split, where most muscle groups are trained once per week, with an optional sixth day for addressing weaker areas. There’s no strict progression model—no fixed percentages of 1RM or mandatory weekly weight increases. Instead, progression is self-regulated by monitoring total training volume and increasing loads when possible. The program is best suited for individuals who already possess a solid foundation of strength and are ready to handle greater volume and more refined training techniques. The optional sixth day provides flexibility to customize the routine according to personal weak points. Although it can be run indefinitely, it’s recommended to follow the program for at least six weeks to properly assess adaptation and progress.
Program Roadmap
The Jeff Seid routine uses a 5-day body part split, with an optional 6th day for lagging muscle groups or active rest. Here’s the weekly breakdown: Day 1: Chest & Calves – Incline barbell press, dumbbell press, flyes, dips, cable flyes, standing & seated calf raises, etc. Day 2: Back – Deadlifts, barbell rows, wide-grip chin-ups, seated cable row (with drop sets indicated) Day 3: Legs – Squats, front squats, leg press, quad extensions, leg curls, etc. Day 4: Arms & Calves – Curl variations (barbell, dumbbell, preacher, concentration), triceps extensions, rope pushdowns, skull crushers, plus calf raises Day 5: Shoulders – Overhead/shoulder presses, lateral raises, rear-delt work, shrugs, etc. Day 6 (Optional): Rest / Lagging Muscle Work – If choosing to train, it's for the muscles you feel need extra attention. Otherwise rest. Day 7: Rest
Chest
Legs
BackLegsLegsLegs
ArmsBack
ShouldersTrack total volume each week and aim for gradual increases. Maintain strict form and strong mind-muscle connection, especially in isolation work. Keep compound lifts around RPE 8, saving failure only for drop sets. Use the optional 6th day to train weak points or rest if fatigue builds up. Deload every 4–6 weeks to recover. Eat enough protein, sleep 7–8 hours, and stay hydrated for best hypertrophy results.
Hello! I'm Jeff Seid. I'm a bodybuilder, fitness model, and influencer who spreads the concept of 'Aesthetic Hypertrophy' to millions of followers worldwide. Through the Jeff Seid Workout Routine, I've designed a 5-6 day split training program that simultaneously promotes body balance, muscle growth, and motivation. This routine goes beyond simple hypertrophy training and is designed with systematic workout structure + autonomous intensity control + muscular endurance improvement as its goals.
