Once Seth Feroce decided he was ready to compete in bodybuilding, he took the circuit by storm. He went from amateur to pro in one calendar year, then won his first pro show. He is intense about everything and a believer in Dorian Yates' Blood and Guts training.

He has tried most weightlifting protocols and floats through their rigors like a pirate ship, cannons a-blast. He changes programs on the regular and never settles for a bad workout. If he sucks, he changes instantly; an arms day can shift to legs if he so desires.



There is great freedom in his weightlifting. He makes choices and gets results.

Seth Feroce Fit 360

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Winning The Guessing Game

He can plan all he wants, but Seth's body changes every day, so he changes with it. He warms up, goes nuts for a few sets, institutes dropsets, partials, negatives, and goes to failure. Constant change helps keep workouts fresh for the professional bodybuilder. He's completed enough workouts to understand what his body needs. "I've come to realize that how I feel is the most important part of training. If I am just not feeling it, I will move on and say it's just not working for me today."

Seth trains heavy—like any responsible man of muscle—5-6 days per week. He does cardio five times each week. A former chubby kid, the last thing he wants is to become a chubby adult.

All his efforts have put him right where he needs to be. "I just need to refine it and go through the maturity process," Feroce says. "I think in the next couple of years things will come together. Everyone says everything gets better with age in bodybuilding. I hope that's true."

To get better, Seth will continue his patterns of change. He'll use high volume, HIIT, Doggcrapp, FST-7, and Y3T. "There are a ton of them out there," Feroce says. "They all have their place and they all work to a certain extent. I have experimented with them all and I can say that they all did what they said they were going to do. Some are just more fun than others and we are drawn to them more. If you enjoy training one style more than others, then you probably will be biased to the others."

Seth's Training Regimen

Hany Rambod's FST-7 and Neil Hill's Y3T are two of Seth's favorites programs. He says FST-7 is incredible for lagging body parts and Y3T is great for a style switch and to see how far you can push your body in three weeks.



After 2-3 days of grueling work, he'll rest for one full day—but no more than that. "When training for a show, sadly, I tell everyone to kiss my ass," Feroce says. "I have shit to take care of."

Seth's Off-season Program

Day 1: Chest (FST-7)
Note: You need to have a partner on this day.
1
Barbell Incline Bench Press Medium-Grip
4 sets, 12, 10, 8, 6 reps (last set dropset)
2
Bent-Arm Dumbbell Pullover
4 sets, 10 reps
3
Incline Dumbbell Flyes
4 sets, 8-10 reps
4
Cable Crossover
3 sets, 15 reps
5
Leverage Incline Chest Press
1 set, 8-12 reps (FST-7 reps)
Day 2: Back (Standard Volume)
1
Wide-Grip Pull-Up
3 sets, to failure
2
Pullups
Close-grip.
3 sets, to failure
3
Bent Over Barbell Row
4 sets, 8-10 reps
4
One-Arm Dumbbell Row
4 sets, 8-10 reps (per arm)
5
Underhand Cable Pulldowns
4 sets, 10-12 reps
6
Hyperextensions (Back Extensions)
4 sets, 12-15 reps
7
Barbell Shrug
4 sets, 10-12 reps (to failure; heavy weight)

Day 3: Rest

Day 4: Shoulders (High Volume)
1
Seated Side Lateral Raise
3 sets, 12 reps
2
Machine Shoulder (Military) Press
4 sets, 8-10 reps
3
Side Lateral Raise
6 sets, 8-10 reps (With side laterals you want to hit them from many different angles. Think of all the different ways you can hold the dumbbell and the angles that you lift them up. I do many different variations throughout the 6 sets. )
4
Seated Bent-Over Rear Delt Raise
4 sets, 10 reps
5
Seated Dumbbell Press
4 sets, 10-12 reps
6
Superset Ladders
3 sets to failure with moderate weight
Side Lateral Raise
3 sets, 10 reps (10, 8, 6, 4, 4, 6, 8, 10 reps )
Front Dumbbell Raise
3 sets, 10 reps (10, 8, 6, 4, 4, 6, 8, 10 reps )
Day 5: Legs (FST-7)
1
Walking, Treadmill
Warm-up.
1 set, 1 mi
2
Lying Leg Curls
Warm-up.
3 sets, to failure
3
Leg Extensions
Warm-up.
3 sets, to failure
4
Barbell Squat
10 sets, 8-10 reps
5
Leg Press
6 sets, 10-20 reps
6
Front Barbell Squat
3 sets, 8-10 reps
7
Barbell Lunge
3 sets, 12 reps
8
Stiff-Legged Barbell Deadlift
4 sets, 8-10 reps
9
Lying Leg Curls
7 sets, 8-12 reps (FST-7)
10
Leg Extensions
7 sets, 8-12 reps (FST-7)
Day 6: Arms
1
Barbell Curl
21s
3 sets, 21 reps (7, 7, 7 reps)
2
Machine Preacher Curls
4 sets, 8 reps
3
Dumbbell Alternate Bicep Curl
3 sets, 12-15 reps
4
Spider Curl
3 sets, 10-12 reps
5
Hammer Curls
4 sets, 10-12 reps
6
Standing Dumbbell Triceps Extension
4 sets, 12-15 reps
7
Close-Grip Barbell Bench Press
4 sets, 10 reps
8
Triceps Pushdown - Rope Attachment
3 sets, 12-15 reps
9
Dip Machine
4 sets, 8-10 reps
10
Cable One Arm Tricep Extension
3 sets, 12-15 reps (per arm)

Day 7: Rest

None of the training protocols will work without proper nutrition and supplementation, so check out Seth's other pages to see how he balances the big challenge of overall strength.

[ Seth Feroce Fit 360 Main Page ]

About the Author

Dustin Lapray

Dustin Lapray

Dustin Lapray is a writer, journalist, and editor living in Boise, Idaho.

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