What Is The Alex Eubank Workout Plan & Diet?

Few things have had a bigger impact on fitness than social media. Platforms like Instagram and YouTube turned gym culture mainstream, and no one exemplifies that shift better than Alex Eubank — a shredded, relatable influencer who’s helped thousands transform their bodies.

With millions of followers, Alex is known for blending old-school aesthetics with modern principles. Let’s break down his training routine, diet, and core principles.

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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?

• Fitness influencer and self-proclaimed natural bodybuilder
• Known for his Greek God–like aesthetics and transparency
• 2.8M Instagram followers and 1.2M YouTube subscribers
• Runs a fitness apparel brand and shares weekly vlogs

Stats:

• Height: 5'9"
• Weight: 175–185 lbs
• Age: 23
• From: Baltimore, MD
• 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:

• Tracks macronutrients to hit goals without strict food rules
• Eats 80–90% clean, 10–20% favorite foods (like Rice Krispie treats)
• Supports adherence and mental sustainability

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):

• Aims to lose ~1 lb/week
• Avoids crash diets to preserve strength and muscle
• Uses slow, consistent cuts for long-term results

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:

• Trains arms twice per week
• Increases volume for biceps/triceps to maximize growth

4) Training to Failure:

• Influenced by Mike Mentzer’s heavy-to-failure approach
• Pushes a few sets per workout to muscular failure
• Helps drive progressive overload (but used sparingly)

5) Adequate Rest and Recovery:

• Takes 2 full rest days per week
• Prioritizes muscle repair and avoids burnout
• Balances intensity with recovery

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 

Exercise	Sets x Reps
Leg Extension (Warm-Up)	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 

Exercise	Sets x Reps
Flat Dumbbell Fly (Pre-exhaust)	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

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

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

Exercise	Sets x Reps
Superset - Dumbbell Overhead Triceps Extension Seated Dumbbell Curl	3 sets x 8-12 reps
Superset - Machine Preacher Curl Lying Trcieps Extension	3 sets x 8-12 reps
Superset - Close Grip Bench Press 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 200g egg whites 3 slices turkey bacon 3 tbs sugar-free jelly
Immediately Pre-Workout Snack	2 rice crispy treats
Meal #2: Lunch / Post-Workout Meal	8oz filet 10oz sweet potato Asparagus
Meal #3: Dinner	10oz chicken breast 2 carb balance wraps 1serving fat-free cheese 2 servings of low-fat sour cream
Meal #4: Protein Shake	1.5 scoops protein powder 4oz almond milk 1/s packet sugar-free pudding mix 1 tbs cocoa powder 1 tbs guar gum Stevia, to taste Handful of ice
Meal #5: Snack	3oz 99% lean ground turkey 2 slices low-calorie bread

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