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Over the last decade, Jeff Seid has become a popular name within the bodybuilding community

Sporting a lean, athletic build and passion for health and fitness, Seid has carved out a career motivating others to achieve their best in the gym.

His audience continues to grow, as he currently has approximately six million followers across Instagram, TikTok, and YouTube. 

But I bet you are wondering what Jeff really does to build and maintain his excellent physique.

Today, I will cover the Jeff Seid workout routine and diet plan, including his bio, training fundamentals, and supplements to help you get a Jeff Seid body.

Let’s jump in. 

Jeff Seid Current Bio And Stats

Jeff Seid was born in Renton, Washington on June 12th, 1994. He took an early interest in sport and physical activity at just the age of five years old.

Growing up, Seid idolized Arnold Schwarzenegger, who inspired him to begin training in the gym at age 11.

From ages of 13 to 17, Jeff made considerable gains, revealing his incredible physique online. This is when he began amassing millions of followers.

Meanwhile, during Jeff’s adolescence, he excelled in sport, with All-American honors in football as an outside linebacker. He also placed second at nationals in wrestling.

Seid’s senior football career would end sadly, sustaining multiple ACL injuries that would derail his dreams of playing college football. 

However, Jeff would not let this hinder his dream of success within the fitness industry, turning to another sport he already knew and loved – bodybuilding.

Jeff discovered the IFBB Men’s physique category and began focusing his efforts on training and preparing for his first competition.

This is where he would find success, securing his first victory of many on his way to qualifying for his first appearance in the My. Olympia, Men’s Physique category.

Seid’s career since then has continued to the top of the ranks, furthering his reach as one of the best bodybuilders on the planet.    

Seid also founded his own clothing line, SeidWear and authored a  book called Guide to Aesthetics

  • Age: 28 Years Old
  • Height: 6’0 (183 cm)
  • Weight: 210 lbs (95 Kg)
  • Birthday: June 12th, 1994
  • Occupation: Bodybuilder, Entrepreneur
  • Retired/Active: Active


  • 2012 – NPC USA Bodybuilding – 5th Place  
  • 2013 – NPC Mr. Olympia – 11th Place
  • 2014 – Europa Show of Champions Orlando – 5th Place
  • 2016 – NPC Mr. Olympia – 16th Place

Jeff Seid Workout Fundamentals 

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Jeff Seid’s workout fundamentals are based on traditional bodybuilding techniques and HIIT.

Each morning he wakes up and devours high-protein, calorie-dense meals before hitting the gym.

His training schedule includes a five-day bro split with abs and calves at the end of alternating days throughout the week. 

Seid’s session duration ranges from 70-80 minutes, with many different supersets programmed throughout. This allows him to hit more muscle groups and decrease rest time between sets.

Due to the nature of his high volume training, and his pursuit to build and maintain a lean physique, he has a strong focus on nutrition to capitalize on every session. 

Jeff Seid Workout Routine

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jeff seid workout routine

The Jeff Seid workout routine is based on a five-day training split with a focus on different muscle groups each day. 

This leaves two rest days on the weekend, with Saturday left open as an optional training day. Use this if you feel like working on muscle groups that need more attention.

This program below will also contain sets, reps, rest times, and a weekly schedule to help guide you through the workout program.

Seid is a big fan of super sets with many of his workouts containing two to three super sets. These will be highlighted so you can clearly identify them throughout the program. 

All remaining exercises are stand alone exercises to be performed by themselves. 

To complete this, we will also cover Jeff’s HIIT routine to help you lean down and carve out that physique.

Jeff Seid Workout Weekly Schedule



Chest and Calves (Duration 70 – 80 Minutes)

Exercise SetsRepsRest
Incline Bench Press410, 8, 8, 645-60 secs
Dumbbell Incline Flys48-1030-45 secs
Cable Crossovers48-1530-45 secs
Dumbbell Chest Press46-1030-45 secs
Dips4Max Reps30-45 secs
Incline Machine Press31045-60 secs
Push-Ups4Max Reps30-45 secs
Dumbbell Pullovers31530-45 secs
Standing Calf Raises41530-45 secs
Donkey Calf Raises41530-45 secs
Seated Calf Raises41530-45 secs

Back and Abs (Duration 70 – 80 Minutes)

Exercise SetsRepsRest
Deadlifts48,8,10,1530-45 secs
Bent-Over Rows48-1230-45 secs
Chainsaws48-1230-45 secs
T-Bar Rows48-1230-45 secs
Wide Grip Pull-Ups4Max Reps30-45 secs
Seated Row46-1045-60 secs
Wide Grip Lat Pulldown48-1230-45 secs
Good Mornings311230-45 secs
Crunches42030-45 secs
Hanging Knee Raises42030-45 secs

Legs and Calves (Duration 70 – 80 Minutes)

Exercise SetsRepsRest
Back Squat54,6,8,10,1530-45 secs
Front Squat48-1230-45 secs
Hack Squat48-1230-45 secs
Leg Press46-1030-45 secs
Leg Extensions48-1230-45 secs
Lying Leg Curls48-1245-60 secs
Standing Calf Raises41530-45 secs
Donkey Calf Raises41530-45 secs
Seated Calf Raises41530-45 secs

Shoulders and Abs (Duration 70 – 80 Minutes)

Exercise Sets RepsRest
Dumbbells Shoulder Press48-1030-45 secs
Dumbbell Alternating Front/Lateral Raises48-1230-45 secs
Dumbbell Side Lateral Raises48-1230-45 secs
Arnold Press38-1030-45 secs
Cable Upright Rows38-1030-45 secs
Bent Over Lateral Raises310-1245-60 secs
Upright Rows38-1030-45 secs
Shrugs38-1030-45 secs
Crunches312-1530-45 secs
Hanging Legs Raises41530-45 secs

Arms and Calves (Duration 70 – 80 Minutes)

ExerciseSets RepsRest
Barbell Curls48-1030-45 secs
Incline Bench Skull-Crushers48-1230-45 secs
Machine Curls48-1030-45 secs
Tricep Push Downs48-1030-45 secs
Incline Curls48-1030-45 secs
Tricep Kickback410-1245-60 secs
Concentration Curls48-1030-45 secs
One Arm Extensions410-1230-45 secs
Standing Calf Raises41530-45 secs
Donkey Calf Raises41530-45 secs
Seated Calf Raises41530-45 secs

Jeff Seid HIIT Program

Jeff Seid’s HIIT program is a 10-minute cycle that is performed on his training days. The purpose is to burn additional calories, keep him lean, and maintain muscle mass

The HIIT routine below is in a one-to-one format of 30 seconds On, 30 seconds Off, performed for a total of 10 minutes.

One on and off cycle is one minute. You will perform 10 cycles to complete the workout. 

We have also programmed a 60-second warm-up and cool down period at either end to ease into the session and gradually slow down. 

Warm-Up60 secs580
Off30 secs580
On30 secs15120
Cool Down60 secs580

Jeff Seid Dieting and Food Preferences

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Jeff Seid’s diet and food preferences resemble that of a typical bodybuilding diet containing regular protein-rich meals.

He eats between six and seven meals per day depending on whether he is bulking or cutting. Each meal contains a form of lean meat and complex carbohydrates

Below we have both Seid’s bulking and cutting diets to give you a better understanding of what it takes to build a body like Jeff from start to finish. 

Jeff Seid Bulking Food Preferences

jeff seid meal plan for bulking
Meal 1Protein Shake (2x Cups Oats, ½ Cup Blueberries, 1x Cup Egg White, 2x Almond Milk, Cinnamon)
10x Egg Whites, 2x Whole Eggs, 1x Tablespoon Olive Oil
Meal 22x Cups Rice, 8 oz. Chicken
Meal 3 – Post Gym Liquid2x Scoops Protein, 2x Tablespoons Peanut Butter, 2-3x Cups Almond Milk, 1x Cup Egg White, 2x Banana
Meal 42x Cups Brown Rice, 8 oz. Chicken
Meal 52x Cups Rice, 8 oz. Steak
Meal 62x Scoops Protein, 1x Tablespoon Peanut Butter, 2-3x Cups Almond Milk, 1x Cup Egg White
Meal 78-10 oz. Chicken, 12 oz. Sweet Potato

Jeff Seid Cutting Food Preferences

jeff seid meal plan for cutting
Meal 12x Eggs4x Egg Whites½ Cup Oats¼ Cup Blueberries
Multi-Vitamin, Omega-3 Supplements
Meal 26 oz. Chicken Breast1 Cup Brown Rice
Meal 3 1x Banana or Gatorade2x Scoop Whey Protein Shake
Meal 46 oz. Chicken Breast3 oz. Avocado
Meal 58 oz Steak6 oz. Sweet Potato
Meal 6 8 oz. cod White Fish or 1.5 Cups Liquid Egg White

Jeff Seid Diet Plan 

jeff seid diet plan

To get anything close to a Jeff Seid body, you will need to eat like the man himself with six to seven high-protein meals daily.

To make this easier for you, we have created a Jeff Seid-inspired meal plan with a range of meals to help obtain his incredible physique

Below, we have two separate meal plans, one for bulking and cutting phases. Both can help you eat your way to increase muscle and a lean sculpted frame.  

Jeff Seid’s Bulking Diet Plan

jeff seid's diet for bulking

Jeff Seid’s bulking diet plan includes a mammoth 5,000 calories per day.

To do this, many of his meals are in liquid form with high calorie shakes for easy digestion, lean meats, and brown rice. 

Meal 1

  • 10x Egg White Omelette
  • Salad
  • Whole Wheat Toast
  • High Calorie Protein Shake (2x Scoops Protein, 2x Cup Oats, 2x Cups Almond Milk Banana, Berries, Peanut Butter, Honey) 

Meal 2

  • 8 oz. Grilled Chicken
  • Green Salad
  • Brown Rice

Meal 3

Meal 4

  • 2x Cups Brown Rice
  • Stir Fried Vegetables
  • 8 oz. Portuguese Baked Chicken 

Meal 5

  • 8. Oz steak
  • Sweet Potato Mash
  • 2x Cups Brown Rice

Meal 6

  • Protein Shake (2x Scoops Protein, 2x Cups Almond Milk Banana, Berries, Peanut Butter, Honey) 

Meal 7

  • 8-10 oz. Chicken
  • 12 oz. Sweet Potato
  • Green Salad

Jeff Seid’s Cutting Diet Plan

jeff seid's diet for cutting

Jeff Seid’s cutting diet plan includes almost as many meals with an expected reduction in calories to help lean out.

Meal 1

  • 2x Eggs
  • Protein Shake (1x Scoop Protein, ½ Cup Oats, 4x Egg Whites, ½ Cup Berries, 2x Cup Almond Milk) 

Meal 2

  • 6 oz. Chicken
  • Brown Rice
  • Green Salad

Meal 3

  • 2x Scoop Protein Shake 
  • Banana

Meal 4

  • 6 oz. Chicken Breast
  • 3 oz. Avocado, Green Salad, Cherry Tomatoes, Capsicum, Red Onion
  • ½ Cup Brown Rice

Meal 5

  • 8 oz. Steak
  • 6 oz Sweet Potato Mash
  • ½ Cup Brown Rice
  • Stir Fried Vegetables

Meal 6

  • 8 oz. Baked Fish
  • Green Salad
  • 1.5 Cup Egg White Omelette

Whether Jeff Seid is bulking or dieting, he requires frequent protein-rich, nutrient-dense meals to build and maintain lean body mass while training.

The change in phases will largely come from the adjustment from a calorie surplus in his bulking phase and a calorie deficit in his cutting phase.

For you to achieve incredible results like Jeff, we recommend  that you track your food intake with our advanced calorie and macronutrient calculator.

This will give you an accurate number based on your age, gender, height, weight, and activity level.

That way, you ensure that your body is getting enough protein for building muscle, carbs for fuel, and fats for nutrient absorption. It’s the best way to transform your physique for a huge bulk or a lean, sculpted cut.

Jeff Seid Supplement Preferences

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jeff seid supplements

Jeff Seid has an intense workout routine and training schedule that requires the correct nutrients to help him perform at the gym for long stretches.

To ensure that he is on top of his game for every session, Seid also uses a range of supplements to build muscle, reduce soreness, and improve recovery.

Here is a list of Jeff’s supplements:

Final Thoughts

Jeff Seid has become one of the biggest fitness influencers on the planet thanks to his amazing physique and dedication.

His ability to overcome career-ending injuries and pivot to being one of the top physique competitors has inspired many of his fans across the globe.

If you are thinking of giving the Jeff Seid workout routine and diet plan a go, we strongly suggest tracking nutrition, focusing on eating a protein-rich diet, and following a strict training program.

This will help you take huge steps toward achieving incredible results.

So, are you thinking of training like Jeff Seid?

Let us know in the comments. 

How to get a physique like Jeff Seid?

To get a physique like Jeff you will need to eat a high-protein diet with a focus on a calorie surplus for bulking to build lean muscle. Following this, he will begin a calorie deficit while keeping protein intake high to maintain lean muscle mass.  

How many hours a day does Jeff Seid workout?

Jeff Seid trains between 80-100 minutes per day with a heavy weights session and HIIT training for cardio. 

Does Jeff Seid train abs?

Yes, Jeff Seid trains abs two to three times per week at the end of his workouts.

What is Jeff Seid bulking diet?

The Jeff Seid bulking diet is based on seven or eight protein-rich, nutrient-dense meals per day totalling around 5,000 calories. 

To get in these huge numbers, Jeff drinks two to three high-calorie shakes per day, heaps of lean chicken breast, brown rice, and egg whites.

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