Ultimate Aesthetics: The Jeff Seid Workout

Get ripped and shredded with the Jeff Seid workout.

In these days of social media it seems like everyone is in tremendous shape these days. Every time you click on Instagram you see another fitness account looking to cash in on the popularity that the fitness industry is garnering these days. Each fitness enthusiast claims they have the secret to change your life. For a great deal of them they’re absolutely correct and indeed have the right ideas to bring out the best in individuals who come across their page. But very few of these fitness enthusiasts actually have experience in competition as far as bodybuilding is concerned. They may all look great, but it seems like only a handful of them have competed at the highest level.

For Jeff Seid, that isn’t the case at all.


While his passions may have lied elsewhere in his youth, Jeff Seid made a decision to take his passion for athletics and transfer it over to the fitness and bodybuilding industry. That ideology would eventually pay dividends and turn him into one of the premiere fitness personalities out there. He is indeed a young man with a great deal of talent and genetics to turn his physical form into an impressive display of muscular development.

Though Jeff Seid may have some impressive genetics that have bolstered his incredible growth, it doesn’t change the facts that he had to work extremely hard in order to reap the benefits. The training you must put yourself through in order to have sane impress physique as a Jeff Seid isn’t going to be easy. For some who are lucky enough to have great genetics and a clean diet, building up their frame will be a piece of cake. Those who are less genetically inclined will have a tougher time getting their body to respond to training and diet, but that doesn’t mean that’s an opportunity to cop out and give up. Those who aren’t genetically gifted must have more resilience and determination than their gifted counterparts.

Those looking for some specialized Jeff Seid workout may find this article to be a bit of a let down. Why? Because in truth a Jeff Seid workout is going to look very similar to what you’d expect from other bodybuilding programs. You have to remember that we all have different genetics and therefore our bodies will respond to training in different ways. This means that whiles Jeff Seid will work for you may have to tweak it in ways that will best effect your body.

Here is exactly how Jeff Seid trains to get his aesthetic look in his own words.

Tips for a Better Chest Day PumpDAY 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.”

Barbell Incline Bench Press

4 sets of 10, 8, 8, 6 reps

Dumbbell Bench Press

4 sets of 10, 8, 8, 6 reps

Incline Dumbbell Flyes

4 sets of 10, 8, 8, 8 reps

Dips – Chest Version

3 sets to failure

Cable Flyes

3 sets of 12, 10, 8 reps

Standing Calf Raises

5 sets of 20, 15, 12, 10, 8 reps

Seated Calf Raises

5 sets of 25, 20, 15, 12, 10


“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.”

Barbell Deadlift

3 sets of 10, 8, 6 reps

Bent Over Barbell Row

4 sets of 12, 10, 8, 8 reps

Wide Grip Chin-Up

4 sets of 10 reps

Seated Cable Rows

4 sets of 12, 10, 8, 8 reps drop set to failure each set


“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!”

Barbell Squat

5 sets of 15, 10, 8, 8, 6 reps

Front Barbell Squat

4 sets of 10, 8, 8, 6 reps

Leg Press

3 sets of 10, 8, 8 reps

Quad Extensions

4 sets of 12, 10, 8, 8 reps

Lying Leg Curls

4 sets of 12, 10, 8, 8 reps



“One of the hallmarks of an impressive physique, get your biceps and triceps up to par with this workout. Push hard!”

Barbell Curl

4 sets of 12, 10, 8, 6 reps

Alternating DB Curl

3 sets of 8-10 reps

Preacher Curl

3 sets of 10 reps

Concentration Curls

3 sets of 15 reps

Dumbbell One-Arm Triceps Extension

3 sets of 12-15 reps

Triceps Rope Extensions

4 sets of 12, 10, 8, 8 reps


4 sets of 10-12 reps

Standing Calf Raises

5 sets of 20, 15, 12, 10, 8 reps

Seated Calf Raises

5 sets of 25, 20, 15, 12, 10



“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.”

Shoulder Press

4 sets of 10, 8, 8, 6 reps

Side Lateral Raise

4 sets of 10 reps

Bent-Over Rear Delt Raise

4 sets of 10 reps

Front Dumbbell Raise

3 sets of 10 reps

Upright Barbell Row

2 sets of 10 reps

Rear Delt Pec Deck Flyes

4 sets of 12-15

Barbell Shrug

4 sets of 20, 15, 12, 10 reps

Dumbbell Shrug

3 sets of 12, 10, and 8 reps

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.”

What do you think of the Jeff Seid workout?

Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.



*Header image courtesy of Instagram

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