Written by Kyle Hunt | BEXSci.
Fact checked by Kirsten Yovino, CPT Brookbush Institute
FACT CHECKED
Few things have had a more significant impact on fitness than social media. Apps like Instagram, YouTube, and TikTok have changed the game. Going to the gym is no longer an underground activity. Thanks to influencers like Alex Eubank, more people have access to fitness content than ever.
Alex is a fitness social media influencer who has amassed a large social media following over the past few years. With 2.7 million followers on Instagram and 1.2 million subscribers on YouTube, it's safe to say many people are curious about his workout and diet plan. And it's easy to see why. He is known for having an aesthetic physique that is both aspirational and attainable.
This article will discuss what Alex does in the gym and kitchen to achieve his shredded look. Beyond that, we will analyze Alex Eubank's key principles to help you get into the best shape of your life.
Table of Contents:
- Who Is Alex Eubank?
- Principles To Getting An Alex Eubank Physique
- What Is Alex Eubank's Workout?
- Alex Eubank Diet Plan
- FAQs About Alex Eubank & His Workout Plan
Who Is Alex Eubank?
Alex Eubank is a natural lifter, strength coach, and influencer who creates fitness and lifestyle content focused on bodybuilding. He has amassed a massive following at a young age on social media for being relatable while having an impeccable classic physique, resembling that of old school bodybuilders.
Alex Eubank is a well known bodybuilder, and people enjoy following his fitness journey through weekly vlogs and social media posts. In addition to posting consistent content, he has various sponsorships and an apparel business.
Current Stats:
- Height: 5'9
- Weight: 175-185lbs
- Age: 23 years old
- Instagram: 2.8M subscribers (@alex_eubank15)
- YouTube: 1.2M subscribers (@officialalexeubank)
5 Principles To Getting An Alex Eubank Physique
When analyzing any great athlete, it pays to pay attention to the principles and fitness goals that led to their success. Here are five principles Alex uses to achieve his ripped Greek God physique.
1) Flexible Dieting:
When people see someone shredded like Alex Eubank, it's easy to assume he only eats "clean" food. However, Alex incorporates flexible dieting into his nutrition plans. Flexible dieting is an approach that focuses on tracking and managing macronutrients (proteins, carbohydrates, and fats) to meet specific dietary goals while allowing for flexibility in food choices.
Instead of looking at foods as inherently good or bad, you pick foods that fit into your daily nutrient allotments. 80-90% of food choices should still be healthy, minimally processed whole foods, but the remaining 10-20% can be what you want. One of Alex's favorite treats is a rice crispy pre-workout.
We have some great resources if you're hoping to take a flexible dieting approach similar to Alex's. Check out our article on the 80 20 Rule Diet and Macros Counting.
2) Sustainable Fat Loss Approach (1lb per week):
Alex Eubank takes a slow and steady approach in a fat-loss phase, aiming to lose one pound weekly. Going about a cut this way is more sustainable and allows you to maintain muscle and strength.
A mistake many people make is dieting too strictly right from the start. Head to our Cutting Workout & Diet Plan and we'll show you how to do it the correct way so you can achieve Alex's muscular physique.
3) Prioritize Arms:
When looking at Alex's current workout split, he prioritizes arms more than any other muscle group. He trains his arms twice weekly to increase the volume of biceps and triceps exercises.
If you have a muscle group you want to prioritize more than others, follow Alex's lead and train it multiple times per week.
4) Training to Failure:
Utilizing the training principles of Mike Mentzer has recently gained popularity in social media circles. Mentzer is one of the old-school bodybuilding legends known for training to failure. Training to failure is a workout strategy where you perform an exercise until you cannot complete another repetition with proper form, pushing your muscles to their absolute limits.
Taking a few sets per workout to failure is a great way to increase the overall intensity of your training and muscle growth. Of course, this style of progressive overload is taxing, so use it sparingly. Use it for 3 sets but save 5 sets for your standard strength and hypertrophy training.
5) Adequate Rest and Recovery:
With hard training comes the need for good rest and muscle recovery. Alex takes two rest days per week when he is out of the gym to support muscle recovery and alleviate muscle soreness.
Want some more great pointers from Alex Eubank? Check out the video below where he shares the tips and tricks he wishes his beginner self knew!
Alex Eubank's Workout Routine
If you came here looking for a workout routine to follow, you are in luck. Here is an entire five-day-per-week Alex Eubank workout program, following a 5-Day Workout Split format.
Alex changes his exercises frequently, so this is different from his exact weekly routine but is very similar to what he typically does. Notice Alex pairs muscle groups together that are targeted with the same exercises, always including a major muscle group, like chest and back, with a smaller muscle group like bis and tris.
Weekly Training Schedule
Note that there are no workouts listed for Wednesday and Saturday. These are rest days.
Monday: Legs
The first training session of the week is a leg day workout. Alex starts with leg extensions to warm the knees before moving on to hack squats. The hack squat is the main exercise of the day. He ends the workout routine with two leg curl variations, a leg press, and seated calf raises.
Use the following workout as a basis for progressive overload. After a week or two, considering upping the sets to four, particularly on machine exercises where you can go heavier. For example, instead of the leg press being 3 sets, make it so its: Leg Press: 4 x 10-12.
|
Exercise |
Sets x Reps |
|
Leg Extension |
3 sets x 10-15 reps |
|
Hack Squat |
3 sets x 8-10 reps |
|
Lying Leg Curl |
3 sets x 10-12 reps |
|
Leg Press |
3 sets x 10-12 reps |
|
Seated or Standing Leg Curl |
3 sets x 10-15 reps |
|
Seated Calf Raise |
3 sets x 10-15 reps |
Tuesday: Chest and Triceps
Alex dedicates the second workout of the week to the chest and triceps. He prefers to begin his chest workout routine with a pre-exhaust. A pre-exhaust is a training technique in which an isolation exercise is performed before a compound exercise to target and fatigue a specific muscle group.
In this case, the pre-exhaust is the flat dumbbell fly before the incline dumbbell bench press. After incline Hammer Strength machine presses and cable crossovers or pec deck, Alex performs three sets of bodyweight dips to failure.
|
Exercise |
Sets x Reps |
|
Flat Dumbbell Fly |
3 sets x 10-15 reps |
|
Incline Dumbbell Bench Press |
3 sets x 10-15 reps |
|
Incline Hammer Strength Press |
3 sets x 10-15 reps |
|
Cable Crossover or Pec Deck |
3 sets x 10-15 reps |
|
Dips |
3 sets x to failure |
Thursday: Back and Biceps
After a rest day on Wednesday, Alex is back in the gym for back and biceps on Thursday. The workout routine starts with the classic barbell deadlift. He performs deadlifts primarily for strength, utilizing low reps.
Moving on, he does an underhand grip pulldown followed by a machine pullover. A machine pullover is a great and relatively rare exercise for effectively isolating and developing the lats. After that, he does two rowing variations before finishing the workout with two biceps movements.
|
Exercise |
Sets x Reps |
|
Deadlift |
3 sets x 1-5 reps |
|
Underhand Grip Pulldown |
3 sets x 8-12 reps |
|
Machine Pullover |
3 sets x 10-12 reps |
|
Seated Cable Row |
3 sets x 8-10 reps |
|
Wide Grip Chest Supported Row |
3 sets x 10-15 reps |
|
Machine Incline Curl |
3 sets x 8-12 reps |
|
Machine Preacher Curl |
3 sets x 10-15 reps |
Friday: Shoulders
Friday is devoted to his shoulder workout. Alex has previously combined shoulders and arms in one workout, but he separates them into two different sessions in his Alex Eubank workout routine. The shoulder workout begins with heavy seated Smith Machine shoulder presses.
Next up is lateral raises to target the side delt. Alex prefers to do them seated as he feels it allows him to get a better stretch and contraction. Next is alternating front raises, followed by two exercises for the posterior delts.
|
Exercise |
Sets x Reps |
|
Seated Smith Machine Shoulder Press |
4 sets x 8-10 reps |
|
Seated Lateral Raise |
4 sets x 10-15 reps |
|
Standing Dumbbell Alternating Front Raise |
4 sets x 10-15 reps |
|
Incline Prone Dumbbell Rear Delt Raise |
4 sets x 10-15 reps |
|
Cable Facepull |
4 sets x 10-15 reps |
Saturday: Arms and Abs
The last workout routine of the week is arms and abs. Alex supersets the exercises, doing them back to back. An antagonist muscle is a muscle that opposes the action of another muscle. The biceps and triceps are antagonist muscles, making them great for super sets.
The workout starts with dumbbell overhead triceps extensions, immediately followed by a seated dumbbell curl. Next up are machine preacher curls supersetted with lying triceps extensions. To finish the arm portion of the workout, Alex does two triceps exercises, combining close grip bench presses with a rope triceps pressdown. Hanging leg raises, and machine sit-ups wrap up a hard week of training.
|
Exercise |
Sets x Reps |
|
Dumbbell Overhead Triceps Extension |
3 sets x 8-12 reps |
|
Seated Dumbbell Curl |
3 sets x 8-12 reps |
|
Machine Preacher Curl |
3 sets x 8-12 reps |
|
Lying Triceps Extension |
3 sets x 8-12 reps |
|
Close Grip Bench Press |
3 sets x 8-12 reps |
|
Rope Triceps Pressdown |
3 sets x 8-12 reps |
|
Hanging Leg Raise |
3 sets x 10-20 reps |
|
Machine Sit up |
3 sets x 10-20 reps |
Alex Eubank Diet Plan
Here is a sample day of eating and the nutrition breakdown for Alex Eubank's diet when in a fat-loss phase. If you want a ripped physique, diet plays a huge role!
|
Meal |
Food Items |
|
Meal #1: Breakfast |
2 multigrain English muffins |
|
Immediately Pre-Workout Snack |
2 rice crispy treats |
|
Meal #2: Lunch / Post-Workout Meal |
8oz filet |
|
Meal #3: Dinner |
10oz chicken breast |
|
Meal #4: Protein Shake |
1.5 scoops protein powder |
|
Meal #5: Snack |
3oz 99% lean ground turkey |
The entire day of nutrition comes out to 256g of protein, 238g of carbs, 55g of fat, and 2471 calories.
FAQs
Here are a few answers to common questions about Alex Eubank.
Is Alex Eubank natty?
Although it is impossible to know for sure, Alex Eubank says he is a natural bodybuilder, meaning he does not use performance-enhancing drugs. If you're interested in learning more about natty lifting, check out our article: Are These Famous Bodybuilders Really Natural?
What pre-workout does Alex Eubank use?
Alex uses the pre-workout Superhuman Pump from his sponsor, Alpha Lion. Want to use the same products as Alex? You can get Superhuman Pump here.
Where is Alex Eubank from?
Alex Eubank is from Baltimore, Maryland.
Does Alex Eubank take creatine?
Yes, Alex takes creatine. Creatine is one of the best supplements to support muscle growth. Here are the 8 Best Creatine Supplements so you can get the most out of your gym time.
How much does Alex Eubank weigh?
Alex weighs between 175 and 180 lbs.
Where does Alex Eubank work out?
Alex works out at a few different commercial gyms but recently built his own private gym to train and film videos at.
Alex Eubank Workout Routine and Diet: Key Takeaways
There you have it, Alex Eubank's step-by-step workout and diet plan. While following the Alex Eubank workout program won't guarantee you look like Alex, following the main principles will help you get in excellent shape. That said, consistency is key, regardless of whether you're following the Alex Eubank workout or a different program entirely.
Use this as motivation and inspiration to crush your workouts and stay disciplined in your diet daily. Do that, and you will have an influencer-worthy physique in no time.
Want more celebrity-inspired workouts? Check out Iron Mike Tyson's Workout & Diet Plan, or head to Chris Hemsworth's Workout Routine for more muscle-building fitness inspiration.
Photos courtesy of Alex Eubank's Instagram
Kyle Hunt
Author