by Hey there fitness enthusiasts! Today we’re diving deep into the workout routine and diet of the one and only Alex Eubank.
This guy’s physique is so impressive, that he’s earned the nickname “The Greek God” in the bodybuilding world. Pretty cool, right?
If you dream of building a body like those classic bodybuilders from the golden era, then Alex is your go-to role model.
He’s a super successful bodybuilder and strength coach, and he’s got a huge following on social media too.
Alex Eubank Workout Routine and Diet Plan
So what’s the secret sauce behind Alex’s amazing physique? Let’s break it all down and see exactly how he trains and eats to sculpt those Greek God muscles. Get ready to learn a ton and get seriously inspired!
Who is Alex Eubank?
Before we get into the nitty-gritty, let’s talk a little more about the man himself. Alex is 5 foot 9 and usually weighs around 175 lbs.
His physique is the perfect balance of muscular size and definition. He’s got that classic aesthetic look, rather than being a massive monster bodybuilder.
Alex has always looked up to legendary bodybuilders from the past, like Arnold Schwarzenegger, Frank Zane, Serge Nubret, and Lou Ferrigno. He uses a lot of the same old-school training techniques that they did back in the day.
One thing that stands out about Alex is his focus on quality over quantity. He’s not interested in just lifting super heavy weights or doing a ton of volume.
Instead, his goal is to dial in his form and technique on every exercise to target the muscles just right. And man, has it paid off – just look at those proportions and that definition!
Alex Eubank’s Training Principles
Okay, so now that you know a bit about Alex, let’s talk training. What are the main principles he focuses on to build his incredible body? Here are the key things to know:
- Trains 6 days per week. Alex is a hard worker and he’s dedicated to putting in the time at the gym. He trains Monday through Saturday, with Sunday as a rest day.
- Hits each muscle group twice per week. Rather than having a “bro split” where he trains each muscle just once a week, Alex hits everything twice weekly. This higher frequency is great for hypertrophy.
- Uses moderate-heavy weights. Alex picks weights that are challenging, but not so heavy that his form breaks down. The goal is to maintain tension in the muscles. He stays in the 8-12 rep range for most exercises.
- Focuses on quality over quantity. As we mentioned earlier, Alex is all about perfecting his form and squeezing the target muscles on each rep. He never sacrifices quality for ego.
- Incorporates intensity techniques. To keep things interesting and push past plateaus, Alex uses methods like supersets, drop sets, and pre-exhaust to up the intensity.
- Emphasizes free weights. While machines have their place, Alex is a big proponent of using free weights like barbells and dumbbells for the majority of his training. They recruit more muscle fibers and lead to better gains.
So in a nutshell, Alex combines the principles of old-school bodybuilding with a focus on quality training and smart intensity techniques. It’s no wonder he’s built such an outstanding physique!
Alex Eubank’s Weekly Workout Schedule
Want to know exactly how Alex organizes his training? Here’s a breakdown of what he does on each day of the week:
- Monday: Chest & Back
- Tuesday: Shoulders & Arms
- Wednesday: Legs
- Thursday: Chest & Back
- Friday: Shoulders & Arms
- Saturday: Legs
- Sunday: Rest
As you can see, he’s hitting each muscle group twice per week with a high-volume approach. This allows for plenty of training stimulus while still giving each muscle time to recover between workouts.
Alex Eubank’s Chest & Back Routine
Now let’s dive into the actual exercises Alex does for each muscle group.
Here’s an example chest and back routine:
Chest:
- Barbell Bench Press: 4 x 8-12
- Incline Dumbbell Press: 5 x 10-12
- Pec Deck Flyes: 2 x 12-15
- Cable Crossovers: 4 x 12-15
Back:
- Lat Pulldowns: 4 x 10-12
- Bent-Over Rows: 5 x 10-12
- Straight-Arm Pulldowns: 2 x 12-15
- Underhand Cable Rows: 4 x 12
As you can see, he’s using a mix of compound exercises like presses and rows to build overall mass, along with some isolation movements to etch in the details. The high-volume approach, with at least 4 sets per move, will create some serious muscle damage and stimulate growth.
Alex Eubank’s Shoulders & Arms Workout
On to shoulders and arms! Here’s what Alex does to build those cannonball delts and bulging biceps and triceps:
Shoulders:
- Dumbbell Overhead Press: 5 x 10-12
- Lateral Raises: 5 x 20
- Bent-Over Rear Delt Flyes: 3 x 12-15
Biceps:
- Barbell Curls: 5 x 10-12
- Incline Dumbbell Curls: 5 x 10-12
Triceps:
- Skull Crushers: 5 x 10-12
- Overhead Cable Extensions: 5 x 10-12
Again, we see a nice blend of compound and isolation work, with plenty of volume to stimulate those muscles. The very high rep lateral raises are a staple for building round, capped deltoids, while the heavy curls and skull crushers are the foundation for massive arms.
Alex Eubank’s Leg Day
You know what they say – never skip leg day! Alex certainly doesn’t. Check out his intense leg routine:
- Barbell Squats: 5 x 8-12
- Leg Extensions: 4 x 12-15
- Lying Leg Curls: 4 x 10-12
- Leg Press: 4 x 12-15
- Seated Calf Raises: 4 x 15
Squats are the cornerstone of any great leg routine, and Alex starts his workouts off with heavy sets in the 8-12 rep range.
He then moves on to higher reps on leg extensions and curls to work the quads and hamstrings from different angles.
The leg press allows him to pile on the weight and reps, and he finishes off with some calf work to build those stubborn lower legs.
Intensity Techniques for Results
As we mentioned earlier, Alex likes to use various intensity techniques to make his workouts even more challenging and effective.
Here are a few of his favorites:
- Supersets: Performing two exercises back-to-back with no rest between them. This is a great way to save time and jack up the intensity. Alex especially likes to superset opposing muscle groups, like chest and back or biceps and triceps.
- Drop Sets: After reaching failure on a set, you immediately reduce the weight by about 25% and keep repping out. Alex will often do a double or even triple drop set to push the muscles to their limit.
- Pre-Exhaust: An isolation exercise is performed first to fatigue the target muscle, followed by a compound move. An example would be doing pec deck flyers before bench press. This increases the demand for the pecs.
- Partial Reps: Doing reps through a shortened range of motion, often at the end of a set, to eke out a few more reps. This is an old-school bodybuilding technique that the legends loved.
Adding these techniques on top of an already hardcore workout is how Alex can continue progressing year after year.
It’s important to use them wisely and not overdo it, but when applied properly, they can supercharge your gains.
How Alex Eubank Eats for Greek God Gains?
Okay, so Alex’s training is on point, but we all know that abs are built in the kitchen. Let’s take a look at how this guy eats to stay shredded year-round while still having the energy to crush his workouts.
Alex follows a fairly typical bodybuilding diet, but he’s found what foods and macros work best for his body.
He aims to eat around 2300 calories per day, broken down into 5-6 meals. Here’s what a typical day of eating looks like:
Meal 1:
- 4 whole eggs
- 1 egg white
- Shredded cheese
- Protein cereal
Meal 2:
- Turkey meat
- Salmon
- Baked potatoes
Pre-Workout Snack:
- Rice cakes with chocolate
- No-fat whipped cream
- Protein bar
Post-Workout Meal:
- Homemade protein pizza with marinara sauce, turkey pepperoni, and non-fat mozzarella
Meal 5:
- Canned tuna sandwich with mustard and tomato sauce
Meal 6:
- Greek yogurt with frozen berries
As you can see, Alex focuses on whole food protein sources like eggs, turkey, fish, and Greek yogurt to meet his protein needs. He rounds it out with quality carbs like potatoes, rice cakes, and cereal, and gets his healthy fats from things like egg yolks and salmon.
Alex is also a fan of flexible dieting and having the occasional treat, like that protein pizza. He understands the importance of long-term consistency over short-term strictness.
Tracking Macros for Different Goals
To optimize his results, Alex tracks his calories and macros and adjusts them based on his current goal. Here’s how that shakes out:
Bulking:
- Increase calories by 250-500 per day
- Decrease cardio and conditioning work to minimize calorie burn
- Bump up carbs and protein slightly
Cutting:
- Decrease calories by 250-500 below maintenance
- Increase cardio and conditioning
- Cut back on carbs, especially simple sugars
So when Alex wants to pack on more muscle, he gives his body an extra 250-500 calories per day to gain weight. Carbs and protein go up a bit since they’re needed for muscle growth, and he backs off on cardio.
To get leaner, Alex takes away 250-500 calories per day to hit a deficit. He’ll do more cardio to burn fat faster, and he pulls out carbs to accelerate fat loss. Pretty standard stuff for bodybuilders.
The key here is that Alex has his baseline macros dialed in, and he knows exactly how to tweak them to bulk up or trim down as needed. If you want to look like a Greek god year-round like Alex, you need this level of nutritional precision.
Alex Eubank’s Supplement Stack
Along with his clean eating plan, Alex also uses a handful of supplements to optimize his performance and recovery.
Here are his go-tos:
- Whey Protein: Quickly digesting protein that’s perfect post-workout or anytime you need a protein boost. Look for a high-quality whey isolate.
- Creatine: A proven muscle-building supplement that can improve strength, power, and muscle growth. Take 3-5 grams per day.
- Glutamine: The most abundant amino acid in the body that plays a key role in recovery and immune function. Take 5-10 grams per day.
- BCAAs: The three most important amino acids for muscle growth and energy during workouts. Take 5-10 grams before and after training.
- Multivitamin: Covers any potential micronutrient deficiencies and supports overall health. Take a quality multi-format for athletes.
- Vitamin D: Many people are deficient in this important nutrient. It’s crucial for immune health, hormone production, and bone density. Get your levels tested and supplement accordingly.
Alex has tried a ton of different supplements over the years, but he always comes back to these staples. You don’t need a million different pills and powders to get results. Stick with the basics that have stood the test of time.
Frequently Asked Questions
By now, you’re probably super inspired by Alex and itching to try his workout routine and diet plan. But you might still have some questions. No worries – we’ve got you covered with some FAQs!
- Q: Is Alex Eubank natural?
A: Yes, Alex is a lifetime natural bodybuilder and has never used steroids or other illegal performance enhancers. He’s a strong advocate for natural bodybuilding.
- Q: How long has Alex been training?
A: Alex started weight training as a teenager, so he’s been at it for over a decade now. Consistency is key!
- Q: What are Alex’s stats?
A: Alex stands 5’9″ tall and competes at a ripped 175 lbs. His arms are around 18 inches and his waist is a tight 30 inches.
- Q: How much can Alex lift?
A: While Alex focuses more on aesthetics than strength, he’s still really strong! He can bench press 405 lbs, squat 495 lbs, and deadlift 545 lbs.
- Q: Does Alex do cardio?
A: He doesn’t do a ton of traditional cardio, but he does like to include conditioning work like sled pushes, battle ropes, and medicine ball exercises to burn extra fat and improve his athleticism.
- Q: What are Alex’s favorite cheat meals?
A: Alex loves a good burger and fries, and he’s also a big fan of gourmet pizza. He’ll have a cheat meal like this once every week or two.
- Q: How can I get a physique like Alex?
A: You’d have to dedicate yourself to proper training and nutrition like Alex does. Focus on the compound lifts, train with high intensity, eat to match your goals, and stay consistent above all else. It’s simple, but not easy!
Alex Eubank’s Social Media Accounts to Follow His Fitness Journey:
The Final Word:
So there you have it – the complete breakdown of Alex Eubank’s workout routine and diet plan. It’s not rocket science, but it does require hard work, discipline, and consistency to build a world-class physique like Alex has.
Remember, Alex follows old-school bodybuilding principles, but he uses new-school techniques and sports nutrition to optimize his results.
He trains hard and heavy, focusing on quality over quantity. In the kitchen, he eats clean most of the time, but he allows himself some flexibility to enjoy life and make this a sustainable lifestyle.
If you want to look like a Greek god, you could do a lot worse than following in Alex Eubank’s footsteps. Take inspiration from his workout routine and diet, but don’t be afraid to experiment and find what works best for you and your body. We’re all individuals, after all.
Stay focused, stay dedicated, and keep chasing those gains. With enough time and effort, you too can build an incredible physique like Alex Eubank. Just keep showing up and putting in the work, day in and day out. It won’t happen overnight, but if you persevere, you can achieve greatness.
