This is how Jeff Seid obtained his aesthetic physique as a natural bodybuilder.
Jeff Seid is a natural bodybuilder known for his aesthetic physique and influential presence in the fitness world. His massive social media following inspires millions by sharing his fitness journey and promoting a healthy lifestyle. An athlete since the age of 11, Seid discovered his passion for fitness and bodybuilding just a month before graduating high school, and he’s never looked back.
A three-time Olympian, Seid secured the 2024 Natural Olympia champion title in the Men’s Physique division. But his achievements go beyond bodybuilding. He’s also a fitness coach, influencer, and model, recently featured in the documentary Aging Evolution, which explores the concept of longevity alongside Mark Cuban.
Jeff Seid’s dedication shines through his unique training routines, innovative workout techniques, and commitment to healthy nutrition. How did he build such an incredible physique? What’s his approach to training and diet? In this post, we’ll explore all this and more. Let’s dive in!
| Full Name: Jeff Seid | ||
| Weight | Height | Date of Birth |
| (95 kg) 210 lbs | (183 cm) 6’ | 06/12/1994 |
| Profession | Era | Nationality |
| Professional Bodybuilder/Fitness Trainer/Model/Influencer | 2010s – Till Date | American |
Who Is Jeff Seid?
Jeff Seid is an IFBB Pro bodybuilder and three-time Olympian. He was born in Seattle, Washington, and has always been an athlete. However, he started bodybuilding at 12. “I asked my parents for a weight set for my 12th birthday. They gave me a bench press, a pair of dumbbells, 50 pounds of weights, a 30 pound barbell, and my first training book, Weight Lifting For Dummies. I still have the exact book actually to this very day!” Seid said. Seid was also an All-American wrestling champion.
Seid was very passionate about sports in high school and planned to get a college scholarship through a sports program. Unfortunately, he tore his left ACL and lost the scholarship. However, this didn’t deter his passion and love for bodybuilding and fitness. He focused on growing his brand and posting regular updates about his training and diet on his social media handles. Now, Jeff Seid has millions of followers, and he keeps growing every day.
At 19, Jeff Seid became the youngest IFBB Pro in the National Championships, beating hundreds of competitors. He then went on to the 2013, 2014, and 2016 Olympias and placed 11th in the 2013 Olympia.
Eight years later, in 2024, Jeff Seid returned after a long hiatus and became the Natural Olympia champion in the Men’s Physique division. He always talked about being a lifelong natural bodybuilder.
“Even when I was like 14, I would be getting accused of being on steroids. It’s like, come on, what kind of 14-year-old is on gear?”
— Jeff Seid
His recent win has only fanned the flames for those internet commentators. “So, I’m still getting the accusations till this day, and it’s nothing new to me. I mean, it’s like, I’m just used to it at this point. I see it as kind of like a compliment.”
Jeff Seid’s Workout Routine
Jeff Seid’s workout routine is intense for a natural bodybuilder. It consists of five days of work and at least two days of rest. He prioritizes rest and recovery because they aid muscle growth and recovery. In fact, studies support longer rest periods between sets to aid strength and muscle gains (1). Seid also takes a pre-workout before training.
During his weekly training, Seid sometimes sacrifices one of his rest days to attack a stubborn muscle group. His weekly workout plan provides balance for his different muscle groups. He typically does four sets for each exercise, using an eight- to ten-rep range.
Day 1 — Chest & Calves
| Exercise | Sets | Reps |
| Incline Barbell Bench Presses | 4 | 6-10 |
| Dumbbell Bench Presses | 4 | 6-10 |
| Dumbbell Chest Flyes | 4 | 8-10 |
| Incline Dumbbell Flyes | 4 | 8-10 |
| Dips | 3 | To Failure |
| Cable Flyes | 3 | 8-12 |
| Standing Calf Raises | 5 | 15-20 |
| Seated Calf Raises | 5 | 15-25 |
Day 2 — Back
| Exercises | Sets | Reps |
| Deadlifts | 3 | 6-10 |
| Barbell Bent Over Rows | 4 | 8-12 |
| T Bar Rows | 4 | 8-10 |
| Wide-Grip Chin Ups | 4 | 10 |
| Wide-Grip Lat Pulldowns | 4 | 8-12 |
| Seated Cable Rows | 4 | 8-12 |
| Good Mornings | 3 | 12 |
Day 3 — Rest
Day 4 — Legs
| Exercises | Sets | Reps |
| Barbell Squats | 4 | 8-15 |
| Front Barbell Squats | 4 | 6-10 |
| Hack Squats | 4 | 8-12 |
| Leg Presses | 4 | 8-10 |
| Leg Extensions | 4 | 8-10 |
| Lying Hamstring Curls | 4 | 8-12 |
Day 5 — Arms & Calves
| Exercise | Sets | Reps |
| Barbell Curls | 4 | 6-12 |
| Alternating Dumbbell Curls | 3 | 8-10 |
| Preacher Curls | 3 | 15 |
| Concentration Curls | 4 | 8-10 |
| One-Arm Dumbbell Triceps Extensions | 4 | 15 For Each Arm |
| Skullcrushers | 4 | 10-12 |
| Standing Calf Raises | 5 | 15-20 |
| Seated Calf Raises | 5 | 15-25 |
Day 6 — Shoulders
| Exercise | Sets | Reps |
| Shoulder Presses | 4 | 6-10 |
| Dumbbell Side Lateral Raises | 4 | 10 |
| Arnold Presses | 3 | 8-10 |
| Rear Delt Bent Over Flyes | 4 | 10 |
| Rear Delt Chest Flyes | 4 | 12-15 |
| Barbell Shrugs | 4 | 10-20 |
| Dumbbell Shrugs | 3 | 10-12 |
Day 7 — Rest
Workout Notes
When taking a look at Jeff Seid’s workout approach, it’s essential to note the following:
Warmups
Jeff Seid starts his training with warmups to get his blood flowing. “This helps me get ready for my working sets and also lowers the risk of injury,” he said. This study in the Journal of Strength and Conditioning Research shows that warmups can improve athletic performance. (2)
Compound Exercises
Jeff Seid also uses compound exercises to train efficiently. They’re timesaving and improve functional fitness. Compound exercises also burn more calories in a shorter period and activate many muscles simultaneously, leading to muscle hypertrophy.
Trains to Failure
Seid trains to failure often to boost muscle growth and strength. This training method causes muscles to recruit more fibers, leading to muscle hypertrophy. It also maximizes intensity, allowing for greater stimulation in less time.
Prioritizes Rest
Jeff Seid prioritizes rest between sets and on his rest days. During bulking season, he takes 3-minute rests between exercises. However, when cutting, he takes a 60-—to 90-second rest. Seid also favors HIIT for shredding his muscles.
“I do ten minutes of HIIT every other day. I jump on the bike, keep my RPM over 120 for 30 seconds on level 15, then bump down to level 5 for 30 seconds at a comfortable rate. I do this for 10 minutes straight.”
Bulking Diet
Jeff Seid’s training can be intense, so he takes his diet seriously. When he’s bulking, he eats close to 5,000 calories daily. Here is what his daily bulking diet is like:
Meal One
- Dry Oats & Water
- Egg Beaters
- Banana
Meal Two
- 16 oz of Milk
- Mass Gainer
- FlaxSeed Oil
- Fruits
Meal Three
Meal Four
- 16 oz of Milk
- Mass Gainer
- FlaxSeed Oil
Meal Five
- Chicken, Fish or Lean Turkey
- Green Bean or Broccoli
- Brown Rice
Meal Six
- 16 oz of Milk
- Mass Gainer
- FlaxSeed Oil
Meal Seven
- Banana
- Cream of Rice
Meal Eight
- Two Scoops of Casein Protein
- Three scoops of Carbohydrate Powder
Cutting Diet
When he’s in his cutting phase preparing for a competition or photoshoot, he does carb cycling on a four-to-three basis. Here’s how he approaches dieting during his cutting phase:
Meal One
- Two Whole Eggs & Four Egg Whites
- Old Fashioned Oatmeal
- Blueberries
- Multivitamins
Meal Two
- 6 oz of Chicken Breast
- One Cup of Brown Rice
Meal Three
- Banana or Gatorade
- Two Scoops of Whey Protein
Meal Four
- 6 oz of Chicken Breast
- 3 oz of Avocado
Meal Five
- 6 oz of Sweet Potato
- 8 oz of Round Steak
Meal Six
- 6 oz of White Cod Fish
- 1.5 Cup of Liquid Egg Whites
Supplements
Jeff Seid takes a pre-workout and consumes whey protein immediately after training. Below is a list of his supplements.
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References
- Schoenfeld, B. J., Pope, Z. K., Benik, F. M., Hester, G. M., Sellers, J., Nooner, J. L., Schnaiter, J. A., Bond-Williams, K. E., Carter, A. S., Ross, C. L., Just, B. L., Henselmans, M., & Krieger, J. W. (2016). Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men. Journal of strength and conditioning research, 30(7), 1805–1812. https://doi.org/10.1519/JSC.0000000000001272
- Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0
