The Seth Feroce Training Program!


Seth Feroce is one of the most popular bodybuilders in the world.

He is known for earning his IFBB pro card after just 2 competitions in 2010 and winning his first professional bodybuilding show in 2011.

If you want to train like Seth Feroce then this article is for you!

Introduction

  • Part 1: Seth Feroce Chest Workouts
  • Part 2: Seth Feroce Back Workouts
  • Part 3: Seth Feroce Arm Workouts
  • Part 4: Seth Feroce Leg Workouts
  • Part 5: Seth Feroce Shoulder Workouts

In this comprehensive guide I will teach you how Seth Feroce trains to prepare for his professional bodybuilding competitions.

Seth Feroce trains 5 days per week using a traditional bodybuilding bro-split. Seth says that training each muscle group once per week on its own training day is the best way to build muscle because you can attack each muscle group with a ton of volume and intensity.

Seth is famous for using different high-intensity techniques like “Seth sets” in his workouts. A Seth set is a drop set where you train to failure, then reduce the weight by 50% and double the number of reps you got on your first set.

Here is Seth Feroce demonstrating a Seth set on the incline dumbbell press. Check it out:

Seth Set On The Incline Dumbbell Press 

Seth Feroce presses the 140 pound dumbbells for 6 reps, then drops the weight and presses the 70 pound dumbbells for 12 reps.

This is how you do a Seth set! You train to failure, then cut the weight in half and double the number of reps. You have to do whatever it takes to get your required number of reps.

Here is Seth Feroce describing Seth sets:

“It’s just a drop set. However, we’re going to keep count rather than just pushing to absolute failure.

We’re going to keep count so that we know we are pushing yourself to the limit and consciously know that we are pushing ourselves past the point of where our body wants to.

Mind over matter! That is what we are doing with this technique.”

Seth Feroce says that Seth sets have done more for his physique than any other high-intensity technique. They are a core part of his overall training program.

Seth Feroce trains each muscle group with a ton of volume and intensity. In order to recover from his workouts he uses a 5-day bro split. Check it out:

The Seth Feroce Training Split

  • Day 1: Chest
  • Day 2: Back
  • Day 3: Arms
  • Day 4: Off
  • Day 5: Legs
  • Day 6: Shoulders
  • Day 7: Off

This is the exact training split that Seth Feroce used to prepare for his professional bodybuilding competitions.

If you train with as much volume and intensity as Seth Feroce then you will need a full week for each muscle group to recover between workouts.

I hope you found this overview helpful. Now let’s take a closer look at the workouts that exact workouts made Seth Feroce a champion bodybuilder.

Part 1: Seth Feroce Chest Workouts

Seth Feroce trains his chest once per week on the first day of his training split.

Seth likes to perform anywhere from 4-6 exercises using a combination of compound and isolation movements like incline dumbbell presses, machine presses and dumbbell flyes.

Of course Seth also performs plenty of Seth sets to increase the intensity of his workouts. Here is one of Seth’s favorite chest workouts. Check it out:

Seth Feroce Chest Workout #1

  • Exercise #1: 30 degree incline DB press, 4 sets of 8-12 reps**
  • Exercise #2: 30 degree incline DB fly, 4 sets of 8-12 reps**
  • Exercise #3: Lying DB pullover, 4 sets of 10-15 reps
  • Exercise #4: Machine pec dec, 4 sets of 10-15
  • Exercise #5: Cable crossovers, 4 sets of 10-15 reps

**Perform a “Seth set” on your last working set. Perform one set to failure in the 8-12 rep range, then reduce the weight by 50% and try to double the number of reps you got on the initial set.

Here is the training video for this workout:

Talk about an intense workout! Seth performs 5 exercises for his chest using a combination of heavy compound exercises and high-rep isolation movements.

Seth Feroce performs most of his chest exercises with a partial range of motion. He lifts the weight 70% of the way up and then lowers the weight back down.

Some people like Marc Bell have no clue why a bodybuilder would perform partial reps on their chest exercises. Check it out:

“Look at that, not one rep locked out. Leave it to a bodybuilder to lift like a slob!

I don’t know what it is about the bodybuilders, why they do partial reps? Maybe that’s why I’m not ripped?”

The truth is bodybuilders use partial reps to keep constant tension on their chest.

The chest is recruited more in the bottom half of chest exercises so bodybuilders like Seth Feroce like to concentrate on this half of the movement.

Nowadays Marc Bell is ripped and he performs plenty of bodybuilder-style partial reps. Maybe partial reps really are the secret?

Seth Feroce also performs Seth sets on the last working set of his first 2 exercises. Here is Seth describing his favorite high-intensity technique:

“A Seth set is where we work with a weight, then we pick half the weight and do twice the reps immediately after the first set.

Seth sets are a way to add intensity to your workouts to switch up what you are doing on a regular basis.”

For the incline dumbbell press Seth Feroce lifts the 140 pound dumbbells for 10 reps, then cuts the weight in half and performs 20 reps with 70 pound dumbbells. This is a great way to fatigue as many muscle fibers as possible in a short period of time.

Here is another one of Seth Feroce’s favorite chest workouts. Check it out:

Seth Feroce Chest Workout #2

  • Exercise #1: Machine fly, 4 sets of 10-15 reps
  • Exercise #2: 30 degree incline smith machine press, 4 sets of 8-12 reps
  • Exercise #3: Lying DB pullovers, 4 sets of 10-15 reps
  • Exercise #4: 30 degree incline DB fly, 4 sets of 10-15 reps**

**Perform “Seth sets” on your last 2 working sets.

Here is the training video:

Seth Feroce mixes things up for this workout. Instead of starting the workout with a big compound exercise like the incline dumbbell press he uses the pec dec machine.

Here is Seth describing his thought process for this workout:

“We’re going to start with pec dec and push a lot of blood without doing any power movements first.

That way when I get to the incline smith machine exercise my chest will be crazy full and I can concentrate on driving even more blood into a specific part of my upper chest.”

The pre-exhaust strategy is an interesting technique that you can incorporate into your workouts from time to time. Many other bodybuilding coaches like Josh Bryant also like to use the pre-exhaust technique occasionally for their chest workouts.

For the rest of the workout Seth Feroce uses his usual high-intensity training style. He trains all the way to failure on most of his sets and even throws in a Seth set for his last exercise.

Seth Feroce believes that you have to push yourself past your mental barriers if you really want to get results. Check it out:

“When people say failure, Oh I’m going to go to failure, it gives you an excuse to give up early.

If you have a specific number that you have to hit then it’s going to push you past it.

And if you still have more in the tank, f*ck it, that means the next set you have to push even harder.”

Now that is the attitude of a professional bodybuilder!

Part 2: Seth Feroce Back Workouts

Seth Feroce is known for his massive upper back. Every muscle group in his back including his lats, traps and spinal erectors is absolutely massive.

Seth Feroce believes that the upper back is such a complex muscle group that you have to use a wide variety of exercises. Otherwise you will have some muscle groups that are overpowering others.

Here is one of Seth Feroce’s favorite upper back workouts. Check it out:

Seth Feroce Back Workout #1

  • Exercise #1: T-bar rows, 4 sets of 12, 10, 10, 8 reps
  • Exercise #2: Chest supported row, 4 sets of 12, 10, 10, 8 reps
  • Exercise #3: One-arm DB rows, 3 sets to failure
  • Exercise #4: Pulldowns (wide / overhand grip), 3 sets of 12 reps
  • Exercise #5: Reverse grip cable rows, 3 sets of 10 reps
  • Exercise #6: Hyperextensions, 4 sets of 12 reps

Here is the training video:

For this workout Seth Feroce uses a wide variety of exercises to overload every muscle group in his upper back. Seth says that the way you perform your rowing exercises has a big impact on your overall upper back development.

Seth likes to really focus on contracting his lower lats during these exercises because this is a lagging muscle group for most bodybuilders. Check it out:

“The low rows thicken the lower lats. That’s a huge lacking area for everybody. Pull ups and 1-arm DB rows, or any other row, activating the lower lats.

If you don’t feel your lower lats working when you’re doing a lower lat exercise you’re not working your lower lats. If you ain’t feeling it, it ain’t working!”

This is interesting advice from Seth Feroce! Many other bodybuilding coaches like John Meadows also believe that you have to perform at least some exercises to target the lower lats for complete development.

Here is another one of Seth Feroce’s favorite upper back workouts. Check it out:

Seth Feroce Back Workout #2

  • Exercise #1: T-bar row machine, 4 sets of 8-15 reps
  • Exercise #2: Lat pulldown (wide / neutral grip), 4 sets of 8-15 reps
  • Exercise #3: One-arm DB game, 4 sets of 8-15 reps
  • Exercise #4: Seated cable row (wide / overhand grip), 4 sets of 8-15 reps
  • Exercise #5: Rack pulls (just below knees), 4 sets of 8-15 reps

Here is the training video:

For this workout Seth Feroce performs 100 pull ups before he does anything else.

The pull ups weren’t listed in the routine because Seth just considers them a warm up. He performs as many sets as he needs to in order to get to that magic 100 rep target. Check it out:

“I start most of my back workouts with pull ups. I can’t do 100 reps on regular pull ups so I use the assisted pull up machine.

I want to warm up my back. Pull ups and pull downs are not the same thing. Don’t tell me ‘oh I do pulldowns to warm up instead of pulldowns.

No, pull ups are better than pulldowns. The goal is to push blood into our muscles. I don’t care, leave your ego at the door and start doing pull ups.”

For this workout Seth Feroce pre-exhausts his upper back with a wide variety of rows and pulldown movements. At the end of the workout he finishes things off with a few heavy sets of rack deadlifts.

Seth likes to perform rack deadlifts at the end of his workouts because his upper back is already pre-exhausted and he can feel his upper back muscles working harder this way.

Seth Feroce says that bodybuilders really have to focus on flexing their upper back during rack pulls.

It’s not just about moving the weight from point A to point B – it’s about flexing your muscles against the weight to make them work as hard as possible. Check it out:

“I’m going to make sure when I perform rack pulls I’m not just moving the weight. I can sit there and bang the weight off the bars and throw around 6 plates.

I don’t want to do that. I want to focus on feeling my lower lats, into my upper lats, my teres major, teres minor, traps, rear delts. I want to feel it from the top of my ass cheeks up into the top of my back.

If you want to move weight go powerlift. I want to make sure my back gets the most activation possible from this exercise.”

If your upper back has not grown sense Rich Piana confessed to being a natural bodybuilder then you have to give Seth Feroce’s workouts a shot!

Part 3: Seth Feroce Arm Workouts

Seth Feroce trains his arms using antagonistic supersets. He performs 1 set for his biceps, rests 30 seconds, performs 1 set for his triceps, rests 30 seconds and then performs another set for his biceps. This is a great way to train your arms if you want to build muscle or get stronger.

Here is one of Seth Feroce’s favorite arm workouts. Check it out:

Seth Feroce Arm Workout #1

  • A1: Standing ez-bar curl (wide / supinated grip), 4 x 8-15, 30 seconds rest
  • A2: Lying skull crusher (behind head), 4 x 8-15, 30 seconds rest
  • B1: Standing alternating DB curl (hammer grip), 4 x 8-15, 30 seconds rest
  • B2: Standing overhead dual DB extension, 4 x 8-15, 30 seconds rest
  • C1: Seated alternating cable curl, 4 x 8-15, 30 seconds rest
  • C2: Standing cable pushdown, 4 x 8-15, 30 seconds rest
  • D1: Standing barbell curl (reverse grip), 4 x 8-15, 30 seconds rest

Here is the training video for this workout:

Why is Seth Feroce using supersets to train his arms? The truth is supersets are one of the best training methods you can use for building muscle mass.

When you superset two opposing muscle groups like biceps and triceps you recruit more muscle fibers and improve your muscular endurance in both muscle groups.

You also get an incredible pump in your arms which makes this a very fun technique to use.

Here is Seth Feroce describing his supersets training style:

“I am having a blast. Always remember to go to the gym with passion and enjoy yourself. Remember, we want to feel the weight, feel the muscle grow, focus on it growing. This is arm day, you’re supposed to have fun!”

I couldn’t have said it better myself! Here is another one of Seth Feroce’s favorite arm workouts. Check it out:

Seth Feroce Arm Workout #2

  • A1: Standing alternating DB curl (supinating grip), 4 x 8-15, 30 seconds rest
  • A2: Standing cable pushdown (pronated grip), 4 x 8-15, 30 seconds rest
  • B1: Machine preacher curl (supinated grip), 4 x 8-15, 30 seconds rest
  • B2: Machine skull crusher, 4 x 8-15, 30 seconds rest
  • C1: Bench press (shoulder width grip), 4 x 8-15, 30 seconds rest
  • C2: 30 degree alternating DB spider curl (supinating grip), 4 x 8-15, 30 seconds rest
  • D1: Standing barbell curl, 4 x 8-15, 30 seconds rest
  • D2: Rope cable pushdown, 4 x 8-15, 30 seconds rest

Here is the training video:

For this arm workout Seth Feroce uses the same supersets style. Seth believes that this is the ultimate way to design an arm workout.

You go in the gym, get a crazy pump on 4 different exercises for your biceps and triceps and then get out so you can grow.

Part 4: Seth Feroce Leg Workouts

Seth Feroce is known for his massive legs. Seth’s legs are so big and so developed that they look like they belong on the body of the legendary bodybuilder Tom Platz!

Unlike a lot of bodybuilders Seth stays away from heavy back squats. Instead he likes to focus on different machine exercises like the 45 degree leg press to build up his legs.

Here is one of Seth Feroce’s favorite leg workouts. Check it out:

Seth Feroce Legs Workout #1

  • Exercise #1: 45 degree leg press, 8 sets of 15 reps
  • Exercise #2: Back squats, 8 sets of 8-10 reps
  • Exercise #3: Walking alternating DB lunges, 4 sets of 15 reps
  • Exercise #4: Stiff legged deadlifts, 8 sets of 8-12 reps

Here is the training video:

For this workout Seth Feroce performs 4-8 sets on every exercise. That is a massive amount of volume but it works like magic for him. Seth says that the leg press is his man quadriceps exercise.

He performs the leg press almost every single leg workout and he almost always performs this movement towards the start of his workout. Check it out:

“The leg press is my favorite leg exercise. Hands down this is what has built my legs.”

Seth includes the back squat in this workout but only after he pre-exhausted his quads with the leg press.

A lot of super strong bodybuilders find that they have to use this pre-exhaust strategy or they can’t feel their quads working properly on the back squats.

Here is another one of Seth Feroce’s favorite leg workouts. Check it out:

Seth Feroce Legs Workout #2

  • A1: Machine squat, 4 sets of 8-20 reps
  • B1: 45 degree leg press, 4 sets of 8-20 reps
  • C1: Stiff legged deadlift, 4 sets of 8-20 reps
  • D1: One leg 45 degree leg press, 4 sets of 8-20 reps, no rest
  • D2: Machine leg extension, 4 sets of 8-20 reps, no rest
  • D3: Machine seated leg curl, 4 sets of 8-20 reps, no rest
  • D4: Machine glute kick back, 4 sets of 8-20 reps, 2 minutes rest

Here is the training video:

Talk about a brutal workout! Seth Feroce starts his workout with 3 heavy compound exercises for his legs. He performs 4 hard sets on machine squats, the 45 degree leg press and stiff legged deadlifts.

Seth is always very careful about how he performs his leg presses. His goal is to stimulate as much weight as possible rather than just lifting a bunch of weight so he really pays attention to how he positions his feet. Check it out:

How I place my feet is going to dictate how and where I’m hitting on my lower body. I’m not in this to move the weight. I’m in this to get a specific result.

Some of the strongest people on the planet do not have the biggest legs. Get that idea out of your head. You have to understand each exercise you’re doing has a purpose.”

This is some great advice from Seth Feroce! Whenever you are performing an exercise you have to understand the purpose of it.

If your goal is to use the leg press to build muscle then make sure you are actually feeling the target muscle contract during the exercise. The same is true for all of your other exercises.

At the end of the workout Seth Feroce uses a brutal giant set circuit to train his quads and hamstrings. He performs 4 different exercises in a row with no rest between sets.

Giant sets work like magic for building big legs if you have the guts to train this way.

Part 5: Seth Feroce Shoulder Workouts

Seth Feroce trains his shoulders using supersets and tri-sets. He performs anywhere from 2-3 shoulder exercises in a row with no rest between sets.

This is a strategy that many other top bodybuilders like Kai Greene have used throughout their careers.

Here is one of Seth’s favorite shoulder workouts. Check it out:

Seth Feroce Shoulders Workout #1

Shoulder Circuit #1:

  • A1: Bent over rear delt DB raise, 3 x 8-20, no rest
  • A2: Standing lateral DB raise, 3 x 8-20, no rest
  • A3: Standing front DB raise, 3 x 8-20, 1 minute rest

Shoulder Circuit #2:

  • B1: Machine overhead press, 3 x 8-20, no rest
  • B2: Machine lateral raise, 3 x 8-20, 1 minute rest

Shoulder Circuit #3:

  • C1: Cable lateral raise, 3 x 8-20, no rest
  • C2: Cable front raise, 3 x 8-20, 1 minute rest

Here is the training video for this workout:

Talk about an intense workout! So why does Seth perform supersets and tri-sets for his shoulders?

Supersets and tri-sets are hypertrophy training methods that were popularized by many old-school bodybuilders like Larry Scott. These techniques increase the time under tension of your sets and force your muscles to work longer than normal.

Just think about it: if your normal sets take about 20 seconds to complete then a tri-set will take about 60 seconds to complete! This extra time under tension is extremely helpful for building muscle mass, especially in the shoulders. Check it out:

“My goal here is to build the delts up so they are round and full so that my next exercise, when I work into presses I don’t have to use that crazy heavy amount of weight.

I can just start to feel the muscle, make the mind-muscle connection with every exercise I go on from here. Hit it and move on from here. 2-3 work sets, onto the next exercise.”

If you are stuck in a training rut then Seth Feroce’s shoulder workouts will snap you right out of it.

Here is another one of Seth Feroce’s favorite shoulder workouts. Check it out:

Seth Feroce Shoulders Workout #2

First 2 Shoulder Exercises

  • A1: DB lateral raise, 3 x 8-20, 1 minute rest
  • B1: DB front raise, 3 x 8-20, 1 minute rest

Shoulder Circuit #1

  • C1: Machine overhead press, 3 x 8-20, no rest
  • C2: Machine lateral raise, 3 x 8-20, 1 minute rest

Shoulder Circuit #2

  • D1: Cable rope bent-over pulldown, 3 x 8-20, no rest
  • D2: Plate front raise, 3 x 8-20, no rest
  • D3: Plate lateral raise, 3 x 8-20, no rest
  • D4: Plate bent-over rear delt raise, 3 x 8-20, 1 minute rest

Here is the training video for this workout:

For this workout Seth performs 3 different circuits to drive as much blood into his shoulders as possible.

Towards the end of his workout he even performs a giant set with 4 different shoulder exercises. This is a powerful way to stimulate muscle hypertrophy by extending the time under tension of your sets.

If you want to learn more about supersets, tri-sets and giant sets then make sure you check out the following article:

Supersets / Tri-Sets / Giant Sets: The Ultimate Guide!

I know, I know: what a creative title for an article! It’s almost as bad as calling a simple drop set a “Seth set.” Sorry Seth!

Conclusion

Seth Feroce is one of the most gifted bodybuilders on planet Earth. He won his IFBB bodybuilding pro-card on his second bodybuilding competition which is almost unheard of.

Seth may be gifted for building muscle mass but he also uses an intelligent training program and he trains incredibly hard in the gym.

If you respond well to extremely high-volume workouts and are looking for a great program to follow then look no further than the Seth Feroce training program. It may be just what you need to take your training to the next level.

Here is one more quote by Seth Feroce to pump you up even more:

“Let’s push it to another level, let’s see where we can go with this. Because the whole point of working out is to push yourself to another level.”

Thank you for reading and I wish you the best of luck on your strength training journey!

Dr. Mike Jansen, PT, DPT

Thanks for checking out my site! My name is Dr. Mike Jansen and I'm the founder of Revolutionary Program Design. If you want to reach your size and strength goals faster then you've come to the right place. My goal is to make RPD the #1 strength training resource available anywhere in the world. So grab a seat, kick back and relax. There's never been a better time to lift weights or to learn the art and science of strength training program design.

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