Seth Feroce's Workout Plan & Diet (Simple & Genius Routine)

Seth's favorite leg workout is the leg press, which has multiple foot placement positions. He attributes his big legs to this equipment.

Seth will perform a series of pre-exhaustion activities to warm up his legs.

The workouts:

• 4 sets of 10-15 repetitions of the hack squat machine
• 5 sets of 10-15 repetitions of leg presses
• 4 sets of 10 repetitions of bodyweight lunges
• 5 sets of 10-15 repetitions of stiff leg barbell deadlift
• 4 sets of 15 steps of walking bodyweight lunge
• 5 sets of 10-15 repetitions of single leg press
• 5 sets of 10-15 repetitions of machine seated leg curl
• 4 sets of 10-15 repetitions of sitting hamstring curl superset

3. Shoulder Workout

Adopting Seth's shoulder mobility exercises, I experienced enhanced flexibility and a noticeable reduction in shoulder tightness.

He'll take a pair of dumbbells and execute front or side lifts to warm up his shoulders and build them wider.

The workouts:

• Warm-up exercise: front and side dumbbell raises
• 5 sets of 12-15 repetitions of side dumbbell raise
• 5 sets of 12-15 repetitions of front dumbbell alternating raises
• 4 sets of 10-15 repetitions of seated machine overhead press superset with side machine raise
• 4 sets of 12-15 repetitions of ear delt rope pull superset with front plate raise

This back workout is designed to strengthen and increase your lats. Seth feels that lats are the most challenging muscle for novices to develop since they are tough to target.

Seth does 75 to 100 pull-ups before each back exercise. This assists him in contracting the same muscle group and prepares his back for most of the workout.

The workouts: 

• Warm-up workout: bodyweight and assisted pull-ups
• 5 sets of 8-12 repetitions of T bar row
• 5 sets of 8-15 repetitions of dumbbell row bent over
• 5 sets of 10-15 repetitions of wide grip seated cable row
• 5 sets of 10-15 repetitions of seated lat pulldown
• 5 sets of 10-15 repetitions of wide grip seated lat pulldown
• 5 sets of 8-12 repetitions of close grip seated cable row

Related Articles:

• • Standing Lat Pulldown 101 Guide
  • 7 Top Lat Pulldown Alternatives

5. Arm Workout

As with all previous workouts, Seth will begin his arm exercise with a lightweight warm-up routine.

He'll pick up a pair of dumbbells and perform a couple of bicep curls.

The workouts:

• 5 sets of 10-15 repetitions of the preacher curl machine
• 5 sets of 10-15 repetitions of triceps rope pull down
• 5 sets of 10-12 repetitions of the one-arm machine preacher curl
• 5 sets of 10-12 repetitions of standing dumbbell curl
• 5 sets of 10-12 repetitions of standing dumbbell triceps extension
• 5 sets of 10-15 repetitions of cable triceps extension
• 5 sets of 10-12 repetitions of the spider dumbbell curl

High-volume, high-intensity training sessions distinguish the Seth Feroce fitness regimen.

He prefers the Bro split training method, which entails working on a particular muscle group or parts rather than performing full-body workouts daily.

If you follow a bro split regimen, you will work out your shoulders, chest, arms, back, and legs on different days.

This is a popular training regimen with amateur and professional bodybuilders, fitness trainers, and others with various physical objectives following it.

Seth also appreciates Hany Rambod's FST-7 training regimen, which helps him to strengthen his weak muscle regions.

Neil Hill's Y3T is another workout regimen he likes since it allows him to push his muscles to their limits.

Since they deliver the essential muscular shock, both training methods encourage more significant development.

Supersets, drop sets, tri-sets, and giant sets are some of the other intensity methods Seth prefers to integrate into his exercise routine.

He feels that these high-intensity tactics serve two functions: they give his muscles an excellent pump while exercising them to their utmost potential.

"I've tested FST-7, high volume, Y3T, HIIT, and Dogcrapp, and I can confirm that they all delivered on their claims. Some are simply more fun, and we gravitate toward them. You will be biased if you prefer one training style over another."

- Seth Feroce, American Professional Bodybuilder

Seth sometimes prefers to use the pre-exhaust workout principle to exercise muscular areas such as the legs, back, and chest.

Seth's diet is designed to effectively regulate his macronutrients (proteins, carbohydrates, and fat). He's always been strict about his dietary habits.

He even believes that "food is everything" and that "if you don't eat, you won't be able to improve your practice to the ideal level."

Your gut controls everything you feel. For your body to function correctly, your food must be digested well.

Seth is a major proponent of consuming organic foods. His favorite foods are farm-raised chicken, grass-fed beef, deer meats, and homegrown apples and vegetables.

The nutritional value of organic foods is higher than chemical-laden ones.

According to insights from a study published by the National Institutes of Health (NIH), organic foods are high in essential elements such as vitamins and minerals, making one's diet more nutritious and healthy [1].

Seth frequently experiments with his daily intake, and in late 2019, he attempted the ketogenic diet. He said that the keto diet provided him with excellent benefits.

Based on information from a study published by the National Institutes of Health (NIH), ketogenic diets are distinguished by high protein, fat, and low carbohydrate intake [2].

Even though a keto diet made him feel more energized, he had to adjust his workout program to get the most out of it.

According to insights from a study published by the National Institutes of Health (NIH), bodybuilders must supplement their meals since they are subjected to extreme stress to achieve their optimal physical characteristics [3].

They won't be able to retain the appropriate strength without supplements.

Some strong athletes can handle their exercise without supplements, while others go beyond supplementing excessively.

Bodybuilders, as per Seth Feroce, should focus on their diet – total organics if possible.

According to Feroce, it's all about time. He takes nearly all of his supplements before, during, and after exercises and a quality late-night protein supplement formulated for men. Nonetheless, he frequently replaces leftover whole foods.

"Supplements help anyone who exercises, whether it's bodybuilding, CrossFit, or simply being in shape. A person's supplement needs are unique; they should try different supplements and find the one that fits them best."
- Set Feroce, American Professional Bodybuilder

Feroce begins with the basics, such as amino acids, vitamins, protein, creatine, pre-workout, and fat burners.

He also emphasizes the need to drink enough water to burn fat, depending on the supplements people use.

He claims that the high salt content of creatines and pre-workout supplements necessitates hydrated bodies for maximum efficiency [4].

Hydrating yourself before starting a workout or training routine is an effective prospect to ensure you do not lose energy and drain yourself out in the process.

Consuming sufficient amounts of water is very important during workout sessions.

Don't forget to warm up before exercising and cool down by stretching your muscles out since it helps you to do an injury-free workout or exercise.

Most significantly, no supplement program will function without a good training program and nutrition.