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

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: May 10, 2024
FACT CHECKED by Benedict Ang, CPT, PN1-NC
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Seth Feroce is an American pro bodybuilder who hosts a podcast offering tips for maintaining a strong physique all year.

And as a fitness trainer for ten years, I like digging into professional bodybuilders` training routines to share with my clients so they get the same benefits.

In this article, I will give my research on Seth Feroce's workout plan, diet, and the type of supplements he uses for the gains.

Celebrity Stats/Career Highlights

  • Age: 39 years
  • Height: 5ft 5in
  • Weight: off-season 242 lbs, on-season 202 lbs

Seth Feroce’s Workout Routine

Seth Feroce shows his back muscles result of his workout plan and diet.

Having tried Seth Feroce’s intense workout schedule myself, I found that focusing on each muscle group with dedicated sets and repetitions significantly boosted my strength and muscle tone.

Here is a descriptive overview of Seth's workout routine.

1. Chest Workout

Push-ups, according to Seth, are responsible for his well-developed chest. He performs push-ups every day, five to six days weekly.

Seth equates push-ups to sit-ups, which is one of the reasons he does so many of them.

The workouts:

  • 3 sets of 20 repetitions of seated chest press (warm-up)
  • 4 sets of 8-12 repetitions of incline dumbbell chest press
  • 4 sets of 12-15 repetitions of flat bench dumbbell fly
  • 4 sets of 10-12 repetitions of bodyweight dip superset with push-ups
  • 4 sets of 15-20 repetitions of standing cable fly
  • 4 sets of 10-15 repetitions of flat Smith machine bench press
  • 4 sets of 10-15 repetitions of Incline Smith machine bench press

2. Leg Workout

A person doing leg presses

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

4. Back Workout

A person working out their back in the gym

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

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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

Seth Feroce’s Workout Principles

Seth Feroce in the gym working out

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 Feroce’s Diet Plan

Close up shot of steak and eggs

While creating a diet, you need to include all the essential nutrients your body needs. Regarding diet planning, consider several aspects, including an acceptable number of calories and fat.

Eating and sleeping are crucial parts of a mentally and physically fit person.

Seth consumes around 6 meals daily to provide his body with all the necessary nutrients.

Below is Seth's diet plan:

  • Meal 1: Two cups egg whites, three whole eggs, strawberries, and one cup of oatmeal
  • Meal 2: Six ounces grilled chicken breast and 12 cups long grain rice
  • Meal 3: Two bananas and two whey protein scoops
  • Meal 4: One cup of sweet potatoes, assorted veggies, and six ounces of lean steak
  • Meal 5: Twelve cups of jasmine rice, six ounces of grilled chicken, and a salad
  • Meal 6: Two scoops of casein protein mixed with peanut butter, ice, water, and frozen fruit

Seth Feroce’s Diet/Nutrition Principles

Healthy meal on the table

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.

Seth Feroce’s Supplements

Supplements on the table

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.


How Many Days a Week Does Seth Feroce Workout?

Seth Feroce trains five days a week with a two-day rest. Seth’s workout plan has him working out three times a week like a traditional bodybuilder, employing a Push, Pull, and Leg split. Seth also includes Functional & FXCKABLE in his workout plan, training twice a week.

What Supplements Does Seth Feroce Take?

Seth Feroce takes supplements such as creatine, fat burners, protein, vitamins, pre-workouts, and amino acids. He also emphasizes the need to drink enough water, regardless of the supplements you use.

Is 2 Hours at the Gym Too Much?

Yes, 2 hours at the gym is too much. Workouts should be no less than 1 hour and not over 90 minutes long. This is enough time to push your body with great repetitions. Anything more will result in lower returns on your effort.


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About The Author

James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy
Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy

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