Jeff Seid's Body Split Program
Jeff Seid is an incredibly famous American bodybuilder, fitness model, and a social media celebrity who has thousands of fans admiring him not only for his looks and physique but also for his magnetic personality. He is very health-conscious and believes in leading an active lifestyle. His gorgeous looks coupled with a dashing physique have earned him hype as a well-established bodybuilder who promotes the ultimate fitness mantra. His love for sports since the age of five triggered his interest in gradually building up a strong physique and maintaining a fuss-free, energetic lifestyle. According to Jeff, physical strength is akin to power and literally ensures the survival of the fittest in this highly competitive world. The urge to be in good physical shape was so high that it inspired him to start lifting heavy weights at the mere age of eleven! It was none other than Arnold Schwarzenegger who served as his idol and Jeff sourced his inspiration from his childhood hero. It took him around five years to achieve the physique he desired as a teenager, and the transformation he underwent from the age of 13-17 is really worthy of applause. While it may sound like a mission impossible, Jeff has proudly shown the world that determination and hard work can lead to unbelievable success in spite of the numerous setbacks that may came one’s way.
About the Program
Category: Hypertrophy
DAY 1: CHEST/CALVES
One of my favorite days of the week. This is your opportunity to really hit your chest hard, get an epic pump, and do some work on your calves, too.
DAY 2: BACK
A strong back will add width to your physique and give you that highly desired v-taper, adding to the illusion of a slim aesthetic waist.
DAY 3: LEGS
After hitting chest & back, you’ll find most of your upper body sore as you’ve just completed numerous compound movements. This gives you the perfect opportunity to hit your lower body and really grow your legs. This day isn’t easy, but push through and your physique will stand out from the rest!
DAY 4: ARMS/CALVES
One of the hallmarks of an impressive physique, get your biceps and triceps up to par with this workout. Push hard!
DAY 5: SHOULDERS
Capped, strong shoulders will add width to your physique where it matters and polish off your physique. The shoulder girdle is crucial in almost all lifts, so by working your front, side and rear delts you’ll be building the foundation for a solid physique.
DAY 6: Optional Rest Day
Take a well earned rest on this day, keep physical activity low and try to minimize stress so you’re fresh to continue on with the routine.
- Or you can hit any muscle group again that you want to. I recommend picking a lagging muscle group to train on this day.
DAY 7: REST
Congratulations! You have successfully completed a week of this routine. Rest up, and get right back to it the next day. You’re going to want to stick to this routine for at least 6 weeks to start seeing positive results. Make sure to apply the progressive overload principle, and always try to lift a weight stronger than you’ve lifted in the past.
Workout Schedule
CHEST/CALVES
- compound
1. Barbell Incline Bench Press
- 4 sets of 10, 8, 8, 6 reps
- compound
2. Dumbbell Bench Press
- 4 sets of 10, 8, 8, 8 reps
- isolation
3. Incline Dumbbell Flyes
- 4 sets of 10, 8, 8, 8 reps
- compound
4. Dips – Chest Version
- 3 sets to failure
- isolation
5. Cable Flyes
- 3 sets of 12, 10, 8 reps
- isolation
6. Standing Calf Raises
- 5 sets of 20, 15, 12, 10, 8 reps
- isolation
7. Seated Calf Raises
- 5 sets of 25, 20, 15, 12, 10
BACK
- compound
1. Barbell Deadlift
- 3 sets of 10, 8, 6 reps
- compound
2. Bent Over Barbell Row
- 4 sets of 12, 10, 8, 8 reps
- compound
3. Wide Grip Chin-Up
- 4 sets of 10 reps
- compound
4. Seated Cable Rows
- 4 sets of 12, 10, 8, 8 reps drop set to failure each set
LEGS
- compound
1. Barbell Squat
- 5 sets of 15, 10, 8, 8, 6 reps
- compound
2. Front Barbell Squat
- 4 sets of 10, 8, 8, 6 reps
- compound
3. Leg Press
- 3 sets of 10, 8, 8 reps
- isolation
4. Quad Extensions
- 4 sets of 12, 10, 8, 8 reps
- isolation
5. Lying Leg Curls
- 4 sets of 12, 10, 8, 8 reps
ARMS/CALVES
- isolation
1. Barbell Curl
- 4 sets of 12, 10, 8, 6 reps
- isolation
2. Alternating DB Curl
- 3 sets of 8-10 reps
- isolation
3. Preacher Curl
- 3 sets of 10 reps
- isolation
4. Concentration Curls
- 3 sets of 15 reps
- isolation
5. Dumbbell One-Arm Triceps Extension
- 3 sets of 12-15 reps
- isolation
6. Triceps Rope Extensions
- 4 sets of 12, 10, 8, 8 reps
- isolation
7. Skull-Crushers
- 4 sets of 10-12 reps
- isolation
8. Standing Calf Raises
- 5 sets of 20, 15, 12, 10, 8 reps
- isolation
9. Seated Calf Raises
- 5 sets of 25, 20, 15, 12, 10
SHOULDERS
- compound
1. Shoulder Press
- 4 sets of 10, 8, 8, 6 reps
- isolation
2. Side Lateral Raise
- 4 sets of 10 reps
- isolation
3. Bent-Over Rear Delt Raise
- 4 sets of 10 reps
- isolation
4. Front Dumbbell Raise
- 3 sets of 10 reps
- compound
5. Upright Barbell Row
- 2 sets of 10 reps
- isolation
6. Rear Delt Pec Deck Flyes
- 4 sets of 12-15
- isolation
7. Barbell Shrug
- 4 sets of 20, 15, 12, 10 reps
- isolation
8. Dumbbell Shrug
- 3 sets of 12, 10, and 8 reps