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September 06, 2022 7 min read

Seth Feroce, also known as “Ferocious Feroce,” is an American professional bodybuilder who has a podcast titled “Hard Working Mother F*ckers,” where he shares his secrets for sporting a year-round muscular physique. In this article, we will share some of those secrets.

Seth was born in Pennsylvania on November 21, 1984, and he stands 5’5″ (165 cm) tall. He maintains an off-season weight of 242 lbs. (110 kg) but cuts 40 pounds for contests when he weighs 202 lbs. (92 kg).

Feroce emphasizes that it is not all about training like a freak. 

Nutrition, hydration, and enough sleep are also vital role players in the quest to become lean, ripped or shredded

He feeds his body well and explains that there is no one-size-fits-all when it comes to bodybuilding. Each person must learn to recognize what their body needs in terms of both nutrition and exercise.

SETH FEROCE’S ROAD TO THE TOP

Feroce’s inspiration came from his father who gave him a set of weights. He started with weightlifting and soon became a serious bodybuilder. He started working out in a gym at a young age and went on to win a gold medal at the 202 Division Europa Show organized by IFBB in 2010. He went on to build his physique into a masterpiece and won countless awards.

LEAN, RIPPED, OR SHREDDED

Strength workout – Image from Shutterstock

 

When sharing his knowledge, Feroce often refers to what it takes to be shredded. In a book called Sliced, co-authored by Negrita Jayde, Canadian female bodybuilding champ, and Bill Reynolds, former FLEX magazine exec, unpacked these terms.

They explained that there are seven levels of leanness, of which the top three, Ripped, Sliced, and Shredded are the ones that matter when it comes to bodybuilding. Shredded, the zenith of aesthetics and the ultimate goal of many, is when it looks as if the muscles have no covering.

However, only a few reach such heights. Seth Feroce explains that it takes a decade or more to gain maximum muscle mass for your particular body.

Furthermore, you need self-discipline, work ethic, determination, and persistence of Herculean proportions to be recognized as a shredded bodybuilder.

Shredded Muscles – Image from Shutterstock

 

However, it is not a state that lasts because it means your body is entirely free of fat, which is unhealthy and not sustainable. The lesson here is not to shoot too high, be realistic instead. Feroce emphasizes that the workout and diet information he provides aims to encourage healthy bodybuilding.

SETH FEROCE’S WORKOUT ROUTINE

It is worth noting that Seth Feroce likes to adjust his workout routines and nutrition frequently, saying they are not set in stone. So, the information in this article is based on his basic routines. He says his body changes every day, and so do the details of his workout routine.

FEROCE’S PERSONAL TRAINING PROGRAM FAVORITES

The Seth Feroce workout plan is characterized by intense high-volume training sessions. He favors the Bro split training program,  which involves training individual muscle groups  instead of doing full-body workouts each day.

While following a bro split routine, you will likely be training your chest, back, shoulders, arms, and legs on separate days. This is a popular training program, followed by professional and amateur bodybuilders, fitness enthusiasts, and others with a wide range of physique goals.

Seth also favors Hany Rambod’s FST-7 training program, which allows him to bring up his lagging muscle groups.

Another training program he finds useful is Neil Hill’s Y3T because it enables him to train his muscles to the limit. Both of these training programs promote more growth because it provides the necessary muscle shock.

Other intensity techniques Seth likes to incorporate into his workout plan include drop sets, supersets, tri-sets, and giant sets. He believes that these intensity techniques are dual purpose, they provide his muscles with a great pump, while also training them to their full capacity.

Occasionally, Feroce prefers to train specific muscle groups like legs, back, and chest, with the pre-exhaust training principle. To accomplish that, he starts his training by performing several sets of isolation movements using light-moderate weights for a specific muscle group. He then follows that by performing the heavy compound movements for that same muscle group.

PRE-WORKOUT ROUTINE

Seth Feroce’s workout schedule starts with a pre-workout supplement, water or an energy drink  for proper hydration, and a warm-up routine to prepare his muscles. Similarly, he does cool-down stretches after his workout sessions.

MUSCLE-BASED WORKOUT ROUTINES

Below are the details of the different muscle-group strength-building exercises.

CHEST WORKOUT

Seth Feroce Chest Workout – Image from Shutterstock

Seated chest press (warm-up)

3 sets of 20 reps

Incline dumbbell chest press

4 sets of 8-12 reps

Flat bench dumbbell fly

4 sets of 12-15 reps

Bodyweight dip superset with push-ups

4 sets of 10-12 reps

Standing cable fly

4 sets of 10-15 reps

Flat Smith machine bench press

4 sets of 10-15 reps

Incline Smith machine bench press

4 sets of 10-15 reps

 

 SHOULDER WORKOUT

Dumbbell side raise – Image from Shutterstock

Front and side dumbbell raise

Warm-up exercise

Side dumbbell raise

5 sets of 12-15 reps

Front dumbbell alternating raise

5 sets of 12-15 reps 

Seated machine overhead press superset with side machine raise

4 sets of 10-15 reps

Rear delt rope pull superset with front plate raise

4 sets of 12-15 reps

 

 ARM WORKOUT

Arm workout – Image from Shutterstock

Machine preacher curl

5 sets of 10-15 reps

Triceps rope pull down

5 sets of 10-15 reps

One arm machine preacher curl

5 sets of 10-12 reps

Standing dumbbell curl

5 sets of 10-12 reps 

Standing dumbbell triceps extension

5 sets of 10-12 reps

Cable triceps extension

5 sets of 10-15 reps

Spider dumbbell curl

5 sets of 10-12 reps

 

 BACK WORKOUT

Back Workout – image from Shutterstock

Assisted and bodyweight pull-ups

Warm-up exercise

T bar row

5 sets of 8-12 reps

Bent over dumbbell row

5 sets of 8-15 reps

Wide grip seated cable row

5 sets of 10-15 reps 

Seated lat pulldown

5 sets of 10-15 reps

Wide grip seated lat pulldown

5 sets of 10-15 reps 

Close grip seated cable row

5 sets of 8-12 reps

 

 LEG WORKOUT

Leg Workout – Image from Shutterstock

Hack squat machine

4 sets of 10-15 reps

Leg press

5 sets of 10-15 reps 

Bodyweight lunge

5 sets of 10-15 reps

Stiff leg barbell deadlift

5 sets of 10-15 reps 

Walking bodyweight lunge

4 sets of 15 steps 

Single leg press

5 sets of 10-15 reps  

Seated leg extension superset with seated hamstring curl

4 sets of 10-15 reps

 

FUNCTIONAL TRAINING FOR MASSIVE GAINS – 8-WEEK CAMP

This IFBB Pro bodybuilder does not rely exclusively on classic exercises like squats and bench presses. When Seth Feroce decides it’s time to get into his best shape, he chooses to get the job done with an 8-week functional training camp. That is when he uses an exercise routine that pushes his body in a way that not only gets him jacked and shredded but builds awesome strength at the same time.

SETH FEROCE’S FUNCTIONAL TRAINING REGIMEN

 Sled Push – Image from Shutterstock

15-yard Sprints

5 back-and-forth rounds

Spiderman (Sidekick) push-ups / Push-ups with Mountain Climbers

10 each leg, 20 total push-ups

Pull-ups

10 reps

Handstand push-ups

10 reps

Sit-ups

10 reps

Squat Presses/Back Squats

10 reps

Sled push with 3 plates 

15 yards

Sled Pull with 3 plates

15 yards

Burpees over the bag

15 reps

Squat Presses / Back Squats

10 reps

 

SETH FEROCE’S DIET PLAN

Like Feroce’s training routine,  his nutrition plan is also not set in stone. 

He has basic rules, but he’s a believer in Country Organic produce and adjusts his diet plan according to available fresh produce.

Feroce explains his outlook on nutrition like this: “Nothing in this is an exact science, it's all based on your individual body—the look, the feel, and the ultimate goal. We're all in different stages of our bodybuilding careers, so we have different looks we must achieve to move forward.”

After a health scare back in 2012, introspection took Feroce off the bodybuilding stage, to do an in-depth re-evaluation of his life in general, including his future in bodybuilding and his health.

He recognized the fact that  your body is what you make of it  and subsequently changed the way he treated his body.

Seth supports organic farmers in western Pennsylvania where there is an abundance of apple orchards, organic vegetable farms, and turkey farms with organic meats. He avoids sugar substitutes because they cause gut problems. Instead, he eats unpasteurized, organic honey or organic sugar with his breakfast of cream of rice.

SETH FEROCE’S BASIC DIET PLAN

 Organic Food – Image from Shutterstock

Seth Feroce follows a healthy, clean diet plan. He typically eats 6 meals a day, containing egg whites, whole eggs, strawberries, oatmeal, chicken breast, whey protein,   grain rice, bananas, sweet potatoes, lean steak, mixed veggies, etc.

Seth eats a lot, and his daily caloric intake is high, with chicken and rice as the primary sources. His simple goal, or motto, is to look good and feel good, and although he eats heavy meals, he maintains muscle and physique as well.

Below is the 6-meal plan Seth Feroce recommends

1st Meal:  3 Whole eggs, 2 cups Egg whites, 1 cup Oatmeal, Strawberries

2nd Meal: 6 ounces Grilled Chicken breast, 1/2 cup Grain rice

3rd Meal: 2 scoops of Whey protein, 2 Bananas

4th Meal: 6 ounces of Lean Steak, 1 cup of Sweet Potatoes, Mixed Vegetables

5th Meal: 6 ounces of Grilled chicken, a Half cup of Jasmine rice, Salad

6th Meal: 2 scoops of Casein protein with water, Ice, Peanut Butter, Frozen fruit

SETH FEROCE’S SUPPLEMENT PHILOSOPHY

Supplements—Image from Shutterstock

Bodybuilders need to supplement their diets because their bodies take abnormal levels of stress to reach their ideal physical conditions. Without supplements, they won’t be able to maintain the necessary strength.

Some strength builders can manage their training without the need for supplements, and others go overboard, supplementing with extravagance. According to Seth Feroce, bodybuilders’ focus should be on food — whole organics if possible.

Feroce says it’s all about timing. He takes almost all his supplements before, during, and after his workouts, and also as a late-night protein supplement. However, he often substitutes that with leftover whole foods.

But Seth notes that  supplements benefit everyone who works out, whether it is bodybuilding, CrossFit or just staying in shape. 

Those people take their bodies to the limit when food alone is typically not enough. However, he maintains that each person’s supplement needs are unique, and recommends people try different supps to determine what works best.

Feroce starts with basic supplements like creatine, amino acids, protein, pre-workout,  vitamins, and fat burners. He also reminds people that drinking lots of water is crucial, regardless of which supplements they take. He says the high salt contents in creatines and pre-workout supps require hydrated bodies for optimized efficiency.

Most importantly—there is no supplement protocol that will work without the proper training protocols and nutrition.