Jeff Seid Workout Routine Spreadsheet

Experience Level: Beginner , Intermediate
Weeks: Indefinite
Program Goal: Bodybuilding , Hypertrophy
Uses RPE: No
Uses 1RM Percentage(%): No

Jeff Seid’s workout routine is a 5-day or 6-day split program focused on hypertrophy and bodybuilding aesthetics. The routine targets most muscle groups once per week, with an optional sixth day dedicated to any muscle groups you feel need extra attention.

Spreadsheet: Jeff Seid Workout Routine

Progression & Adding Weight

The spreadsheet below tracks the volume of each exercise per week, making it easier to monitor tonnage (reps * weight = tonnage) over time, which you should aim to gradually increase.

However, there is no set progression for this program. You may not be able to increase weight each week, so these weight increases will need to be determined by you based on how the sets feel.

One suggestion is to try increasing the weight of one of the rep ranges for a given exercise each week.

For example, if your week 1 sets of incline bench press are:

  • Set 1: 100 x 10 reps
  • Set 2: 110 x 8 reps
  • Set 3: 110 x 8 reps
  • Set 4: 125 x 6 reps

You could then attempt 115 x 10 reps the following week, keeping sets 2, 3, and 4 the same. The week after, you might maintain set 1 but increase sets 2 and 3, and continue this pattern. Remember, this is a bodybuilding program where the focus is on working the muscles, not just adding weight. Ensure your rep quality is high, and you’re building a mind-muscle connection during your reps.

This is just a suggestion—find what works best for you. Jeff recommends running the program for at least 6 weeks to start seeing results, but you can continue the program indefinitely. I provided six weeks in the spreadsheet, but you can easily extend it by:

  1. Clicking on “File” -> “Make a Copy” to create a new spreadsheet (tip: include the date in the spreadsheet name!)
  2. Right-clicking on “week 6” and selecting “Duplicate” to add another week.

HAPPY LIFTING!