Seth Feroce Workout Plan and Daily Diet


Beginners often ask, “how much training do I need to become ripped/shredded?” While it’s easy to answer this question by saying “lots,” it is quite important for each person to find what works for them. As Seth Feroce puts it, “test your body” because we are all different. He stresses that spending the whole day at the gym like a freak is not logical or smart. Also, everyone should not have to follow the same combination. What’s more important is knowing what works for you. 

In this article, we’ll explore his workout plan and daily diet to help you map out yours.

Seth Feroce’s Story

Seth Feroce, or the Ferocious Feroce, is a professional bodybuilder born in Pennsylvania on November 21, 1984. According to him, he fell victim to several bullies as a child. Therefore, it did not take so long to find his bodybuilding passion. His father helped fast-track this process by introducing him to weightlifting and buying him his first gym membership. Sooner or later, his son will have to learn to “be a man” and defend himself. His passion grew over the years, and he soon became a professional. In fact, he won the 2009 Northern Kentucky Championship, heavyweight class, on his debut appearance. He has since won several awards.

He is the owner of the popular “Hard Working Mother F*ckers” (HWMF) podcast, where he speaks on his journey. Seth often shares his routines and changes. Every bodybuilder will find it especially helpful.

Nationality: American

Height: 5’5”

Weight: 242 lbs (off-season), 202 (on-season)

Seth Feroce Workout Plan

HEADS UP; the Seth Feroce workout plan is characterized by intense training sessions. Basically, the Ferocious man trains five days weekly, adopting the conventional bodybuilding bro-split routines. Bro-split is one where bodybuilders train specific body areas on different days. The focus areas are the chest, back, shoulders, arms, and legs. According to Seth, this training style is most effective because you have enough time to work intensively on specific areas. 

Additionally, these muscle groups have ample time to recover before the next week. He refers to it as the best way to build muscles.

Seth is not one to shy away from change, so he openly says his routine changes from time to time. This is to ensure he does not get overly used to them. Hany Rambod’s FST-7 and Neil Hill’s Y3T are two popular training programs that Seth enjoys using. For him, the former allows the individual to focus on weaker muscles, while the latter pushes their muscles to their limits in order to stimulate more growth. Both programs are effective in promoting muscle growth. Seth believes that such intense workout techniques can give your muscles a great pump and help them reach their full potential.

In the course of his bodybuilding experience, he invented a high-intensity technique that he calls “Seth Sets.” in his workouts. A Seth Set is a drop set in which trainers train to the last, cut down the load (weight) by half, and do two times the reps in the previous set. It is referred to as “training to failure.” In the outline below, you will find that Seth loves high-intensity methods, including giant sets, supersets, and tri-sets. Find his routine below.

Day One: Chest

First Workout

  • Machine fly – 4 sets of 10-15 reps
  • 30-degree incline smith machine press – 4 sets of 8-12 reps
  • Lying DB pullovers – 4 sets of 10-15 reps
  • 30-degree incline DB fly – 4 sets of 10-15 reps

Second Workout

  • Machine fly – 4 sets of 10-15 reps
  • 30-degree incline smith machine press – 4 sets of 8-12 reps
  • Lying DB pullovers – 4 sets of 10-15 reps
  • 30-degree incline DB fly – 4 sets of 10-15 reps

Day Two: Back

First Workout

  • T-bar rows – 4 sets of 12, 10, 10, 8 reps
  • Chest supported row – 4 sets of 12, 10, 10, 8 reps
  • One-arm DB rows – 3 sets to failure
  • Pulldowns (wide and pronated grip) – 3 sets of 12 reps
  • Reverse grip cable rows – 3 sets of 10 reps
  • Hyperextensions – 4 sets of 12 reps

Second Workout

  • T-bar row machine – 4 sets of 8-15 reps
  • Lat pulldown (wide and neutral grip) – 4 sets of 8-15 reps
  • One-arm DB game – 4 sets of 8-15 reps
  • Seated cable row (wide and overhand grip)- 4 sets of 8-15 reps
  • Rack pulls (just below knees) – 4 sets of 8-15 reps

Day Three: Arm

First Workout 

  • Standing EZ-bar curl (wide and supinated grip) – 4 x 8-15 (30 seconds rest)
  • Lying skull crusher (behind head) – 4 x 8-15 (30 seconds rest)
  • Standing alternating DB curl (hammer grip)- 4 x 8-15 (30 seconds rest)
  • Standing overhead dual DB extension – 4 x 8-15 (30 seconds rest)
  • Seated alternating cable curl – 4 x 8-15 (30 seconds rest)
  • Standing cable pushdown – 4 x 8-15 (30 seconds rest)
  • Standing barbell curl (reverse grip) – 4 x 8-15 (30 seconds rest)

Second Workout

  • Standing alternating DB curl (supinating grip) – 4 x 8-15 (30 seconds rest)
  • Standing cable pushdown (pronated grip) – 4 x 8-15 (30 seconds rest)
  • Machine preacher curl (supinated grip) – 4 x 8-15 (30 seconds rest)
  • Machine skull crusher – 4 x 8-15 (30 seconds rest)
  • Bench press (shoulder width grip) – 4 x 8-15 (30 seconds rest)
  • 30 degree alternating DB spider curl (supinating grip) – 4 x 8-15 (30 seconds rest)
  • Standing barbell curl – 4 x 8-15 (30 seconds rest)
  • Rope cable pushdown – 4 x 8-15 (30 seconds rest)

Day Four: Leg

First Workout

  • 45 degree leg press – 8 sets of 15 reps
  • Back squats – 8 sets of 8-10 reps
  • Walking alternating DB lunges – 4 sets of 15 reps
  • Stiff legged deadlifts – 8 sets of 8-12 reps

Second Workout

  • Machine squat – 4 sets of 8-20 reps
  • 45 degree leg press – 4 sets of 8-20 reps
  • Stiff legged deadlift – 4 sets of 8-20 reps
  • One leg 45 degree leg press – 4 sets of 8-20 reps (no rest)
  • Machine leg extension – 4 sets of 8-20 reps (no rest)
  • Machine seated leg curl – 4 sets of 8-20 reps (no rest)
  • Machine glute kick back – 4 sets of 8-20 reps (2 minutes rest)

Day Five: Shoulder

First Workout

  • Bent over rear delt DB raise – 3 x 8-20 (no rest)
  • Standing lateral DB raise – 3 x 8-20 (no rest)
  • Standing front DB raise – 3 x 8-20 (1 minute rest)
  • Machine overhead press – 3 x 8-20 (no rest)
  • Machine lateral raise – 3 x 8-20 (1 minute rest)
  • Cable lateral raise – 3 x 8-20 (no rest)
  • Cable front raise – 3 x 8-20 (1 minute rest)

Second Workout

  • DB lateral raise – 3 x 8-20 (1 minute rest)
  • DB front raise – 3 x 8-20 (1 minute rest)
  • Machine overhead press – 3 x 8-20 (no rest)
  • Machine lateral raise – 3 x 8-20 (1 minute rest)
  • Cable rope bent-over pulldown – 3 x 8-20 (no rest)
  • Plate front raise – 3 x 8-20 (no rest)
  • Plate lateral raise – 3 x 8-20 (no rest)
  • Plate bent-over rear delt raise – 3 x 8-20 (1-minute rest)

N.B: To prepare for the intensity of these training sessions, you need to warm up properly to get your body ready. This will help reduce the risk of injuring yourself during your workout. Also, ensure you drink a lot of water; it will help your endurance level. You may need a can of energy drink.

Seth Feroce Daily Diet

“Food is everything,” as Seth Feroce puts it. The importance of eating healthy can not be overemphasized. Seth eats a lot. So, if you must follow his routine, you should be prepared to eat six times every day. As pointed out earlier, Seth is pretty flexible with his nutrition and workout routine. He is constantly reinventing because his body is constantly changing. In fact, he once tried the keto diet but had to call it quits because even though the energy was there, he was not achieving his body goals. Thus, he is quite experimental on both ends.

Seth argues that bodybuilding goes beyond being “shredded.” One also needs to amass a decent amount of muscle mass by eating large portions of healthy food. This can help your physique look larger and more balanced. Seth’s diet contains food substances rich in vitamins, minerals, protein, and carbohydrates. His diet contains fair amounts of chicken, eggs, fruits, lean steak, potatoes, rice, and mixed veggies. Rice and chicken are his favorite. Organic foods are more nutritious than those that are made with chemicals. This makes them a better choice regarding a healthy and wholesome diet plan. Find Seth Feroce’s diet plan below.

Daily Diet Outline

  1. Three whole eggs, two cups of egg whites, one cup of oatmeal, and strawberries
  2. Six ounces of grilled chicken breast and half a cup of rice grain
  3. Two scoops of whey protein and two bananas
  4. Six ounces of lean steak, one cup of sweet potatoes, and mixed vegetables
  5. Six ounces of grilled chicken, a half cup of jasmine rice, and salad
  6. Two scoops of casein protein with water, ice, peanut butter, and frozen fruit

N.B: You won’t get a muscular body if all you do is restrict your food intake. Plus, to maintain his muscular physique, Seth says he stays away from specific foods, including red meat. Other food items he avoids include those that contain chemical ingredients gluten, artificial sweeteners, preservatives, and additives.

Wrapping Up

Essentially, Seth Feroce’s workout plan and daily diet include regular exercise and healthy eating. It makes for an ideal pattern to get shredded to the bones. Mind you, do not be too hard on yourself. Simply ensure you follow the routine, eat well, and work out regularly. Also, make slight changes as they suit your body and goals. As Seth always says, knowing your body is crucial. Also, take the two-day break to rest well and go about your daily business. We have no doubt that the above routine should help you achieve your body goals and improve your overall confidence. Undoubtedly, issues may come up such that you fall out of line. Be that as it may, you can always start again.

P.S: The Seth Feroce workout plan and daily diet change from time to time. What is discussed in this article are the basics. You may want to follow his social media pages, especially his YouTube, to get timely updates.

Niklas Lampi

My name is Niklas Lampi and I work as a fitness writer, nutritional consultant and personal trainer. My favourite exercise is the bench press and my favourite food is pizza!

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