Alex Eubank, a prominent figure in the fitness industry, has garnered significant attention for his impressive physique and dedicated approach to bodybuilding. Known as the "Greek God" by his followers, Eubank embodies the modern fitness influencer, leveraging social media to share his workouts, nutrition tips, and personal journey. This article delves into Alex Eubank's workout routine and diet plan, providing a comprehensive overview of his methods for achieving and maintaining a shredded physique.
About Alex Eubank
Alex Eubank is a young American bodybuilder, social media influencer, and strength coach. He gained popularity online for his ripped physique and intense workout programs that he shares with his following. On social media, Alex Eubank is known as the Greek god for his impressive stature. He shares at great length his passion for the sport and why he works so hard to emulate the greats of the sport that reigned in the 70s. Alex is a totally natural bodybuilder and is very open about how he achieves such big gains.
Current Stats:
- Height: 5’9″
- Weight: approximately 175 pounds
- Age: 21 years old
- Birthday: May 23, 20000
Alex Eubank's Workout Principles
Alex Eubank often shares his love for the golden era of bodybuilding, which is considered to be from the 1950s to the 1970s, with big names including Arnold Schwarzenegger, Tom Platz, Mike Mentzer, and Franco Columbo. Alex trains hard and shares a lot of his life, faith, and personal journey on his YouTube channel. On Instagram, Alex Eubank connects with followers by sharing his workouts, providing fitness and nutrition advice, and sharing his own struggles that he faces in the gym, whether how he stays motivated or his tips and tricks on bodybuilding.
Eubank's workout program embodies the essence of modern bodybuilding with a nod to the golden era. The regimen is intense and disciplined, mirroring Alex’s own commitment to fitness and his spirited approach to achieving peak physical condition. His unique style combines hard work, precise technique, and a positive attitude.
Eubank prioritizes quality over quantity, focusing on a training program that resembles those of old-school bodybuilding legends. He favors free weights over machines and incorporates intensity techniques into his exercise routine.
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Alex Eubank's Workout Routine
Alex Eubank created his own Greek god program, which includes workouts that target each muscle group individually, as well as compound movements to tone and strengthen larger areas of his body. The Greek god works out 6 days a week and rests on Sunday.
Alex Eubank’s workout routine includes a split workout approach, targeting different muscle groups each day with exercises like Pec Deck, Barbell Row, and Leg Extension. His routine emphasizes muscle building and strength.
Here is the Alex Eubank workout routine:
Monday - Chest and back
Alex starts the week with a chest and back program that wakes up his upper body and starts the week off with a bang.
- Pec deck (2 sets, 15 reps)
- Straight arm pulldown (2 sets, 15 reps)
- Incline dumbbell bench (5 sets, 12 reps)
- Barbell row (5 sets, 12 reps)
- Flat barbell bench (4 sets, 10 reps)
- Wide grip pulldown (4 sets, 12 reps)
- Cable flys (4 sets, 12 reps)
- Underhand pulldown (4 sets, 10 reps)
Tuesday - Shoulders, biceps, and triceps
Tuesday is an upper body burner for Alex Eubank. Here’s his shoulders, biceps, and triceps workout:
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- Lateral raise (5 sets, 20 reps)
- Dumbbell shoulder press (5 sets, 12 reps)
- Rear delt cable fly (3 sets, 15 reps)
- Barbell curl (5 sets, 12 reps)
- Barbell skull crusher (5 sets, 12 reps)
- Incline dumbbell curl (5 sets, 12 reps)
- Rope extension (5 sets, 12 reps)
Wednesday - Leg day
It’s leg day for the Greek god, which means it’s time to turn up the heat to train his lower body.
- Leg extension (4 sets, 15 reps)
- Barbell squat (5 sets, 12 reps)
- Leg press (4 sets, 15 reps)
- Leg curl (4 sets, 12 reps)
- Seated calf raise(4 sets, 15 reps)
Thursday - Chest and back
Another upper body burner is on the menu for Thursday’s workout.
- Wide grip pulldown (4 sets, 15 reps)
- Incline dumbbell bench (4 sets, 12 reps)
- Close grip pulldown (4 sets, 12 reps)
- Flat dumbbell fly (4 sets, 12 reps)
- Seated cable row (4 sets, 10 reps)
- Plate loaded flat bench (4 sets, 10 reps)
- Straight arm pulldown (3 sets, 12 reps)
- Pushups (3 sets, AMRAP)
Friday - Shoulders, biceps, and triceps
Alex carves out another upper body lift into his workout routine to finish off the week. Here’s another shoulders and biceps program:
- Seated lateral raise (5 sets, 20 reps)
- Smith machine shoulder press (5 sets, 12 reps)
- Upright row (3 sets, 12 reps)
- Dumbbell curl (5 sets, 12 reps)
- Straight bar extension (5 sets, 12 reps)
- Cable barbell curl (5 sets, 12 reps)
- Dumbbell skull crusher (5 sets, 12 reps)
Saturday - Leg day
Two leg days per week show what a beast Alex Eubank is when training his lower body. Here’s another leg day program Alex performs on Saturday:
- Leg curl (4 sets, 15 reps)
- Deadlift (5 sets, 12 reps)
- Leg press (4 sets, 15 reps)
- Leg extension (4 sets, 12 reps)
- Standing calf raise (4 sets, 15 reps)
- Squat (4 sets, 12 reps)
Sunday - Rest
Alex Eubank takes Sunday off from the gym to rest and let his muscles recover.
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Additional Workout Insights
- Leg Day Focus: Eubank emphasizes leg workouts, incorporating exercises like leg extensions, barbell squats, and leg presses.
- Chest and Triceps: He often starts chest workouts with a pre-exhaust exercise, such as flat dumbbell flyes, before moving on to compound movements like the incline dumbbell bench press.
- Back and Biceps: Eubank includes exercises like barbell deadlifts, underhand grip pulldowns, and machine pullovers in his back workouts.
- Shoulder Training: He performs lateral raises, often seated, to target the side deltoids.
- Arm Training: Eubank frequently uses supersets, combining exercises for opposing muscle groups (e.g., triceps and biceps).
Alex Eubank's Diet
Alex aims to eat 2,300 calories each day and counts every macro he puts in his body. He’s spent the last couple of years discovering the diet that best suits his lifestyle and uses food as fuel to help him make big gains. His popular shredding program can be seen on his YouTube channel, where Alex also shares what he eats each day, the supplements he takes, and other food and dietary advice.
Alex Eubank follows a diet focused on macro counting with a daily intake of around 2,300 calories. His diet includes high-protein foods, fruits, vegetables, and supplements like whey protein and BCAAs. He prioritizes achieving specific macronutrient targets and an overall caloric goal, allowing for flexibility in food choices.
Here is Alex Eubank’s diet:
- Breakfast
- 4 eggs with 1 egg white
- Shredded cheese
- Lunch
- Ground turkey
- One egg
- Baked potatoes
- Pre-Workout Snack
- Pure protein bar
- Chocolate rice cakes
- Non-fat whipped cream
- Dinner
- Protein pizza with marinara, turkey pepperoni, and nonfat mozzarella
- Post-Dinner Snack
- Low-calorie bread
- Canned tuna
- Ketchup and mustard
- Midnight Snack
- Low-calorie popcorn
Dietary Principles
- Macro Counting: Eubank meticulously tracks his macronutrient intake to ensure he meets his daily targets.
- High Protein: His diet emphasizes high-protein foods to support muscle growth and repair.
- Flexibility: Eubank incorporates snacks like cereal or pizza, provided they are healthy, high-protein versions that fit his macros.
- Whole Foods: He focuses on getting in whole foods in each meal, making sure to get a good amount of protein in.
Supplements
Alex Eubank has experimented with a lot of supplements in his bodybuilding career; his research and discoveries are a result of testing various supplements to find what works best for his body and fitness goals. As a natural bodybuilder, Alex Eubank has experimented with a plethora of sports supplements to aid muscle building while staying lean.
- Whey Protein
- BCAAs
- Glutamine
- Creatine
- Vitamin D
- Multivitamin
Is Alex Eubank Natural?
Many people question the natural status of Alex Eubank, believing him to be using steroids as he does look incredible for his age, being incredibly shredded and having a good amount of muscle mass. Greg Doucette is one person who does not believe that Alex Eubank is natural. However, Alex Eubank states that he has never used performance enhancing drugs, but often jokes about it, and has been prescribed clomiphene (an estrogen blocker).
How to design your personalized workout routine
Before we dive into the specifics, let’s discuss why having a well-designed workout routine is crucial. A proper workout routine provides structure, guidance, and accountability. To create an effective workout routine, it is essential to understand the fundamentals.
- Resistance training, also known as strength training, forms the foundation of any workout routine. It involves exercises that challenge your muscles by using external resistance, such as weights or resistance bands.
- Cardiovascular exercise, often referred to as cardio, is vital for improving cardiovascular health, burning calories, and increasing endurance.
- Flexibility and mobility exercises are often overlooked but are crucial for maintaining joint health, preventing injuries, and improving overall performance.
- Rest and recovery are equally important as the workout itself. Adequate rest allows your muscles to repair and grow stronger. Now that you understand the fundamentals let’s dive into designing your personalized workout routine. Keep in mind that everyone’s goals, abilities, and schedules are unique, so it’s essential to tailor your routine accordingly. Before embarking on any workout routine, it’s essential to set clear and realistic goals. Take a moment to assess your current fitness level. Evaluate your strengths, weaknesses, and any limitations you may have. Selecting the right exercises is crucial for targeting specific muscle groups and achieving your desired results. Decide how often you will work out and how long each session will be. Consider your schedule, availability, and recovery needs. Organize your workouts into a weekly schedule that aligns with your goals and lifestyle. Be mindful of balancing different muscle groups and giving each area adequate attention. Always start your workout with a proper warm-up to prepare your body for the upcoming intensity. A warm-up should include dynamic stretching, mobility exercises, and light cardio. Tracking your progress is essential for staying motivated and making adjustments to your routine as needed. Remember, this is just a sample routine. Stay Consistent: Consistency is key when it comes to achieving your fitness goals.