If you want to build a physique like that of old-school bodybuilders, you can certainly look up to Alex Eubank. Alex is a well-known bodybuilder, strength coach, and social media influencer.
Alex’s muscular and ripped physique has earned him the nickname “the Greek God” in the fitness community. This natural bodybuilder is a source of inspiration for many and if you are one of them then this post is gonna be of great help to you.
This is because here we will be throwing light on Alex Eubank’s workout routine and diet plan. So let’s proceed and get to know more about the secrets behind his amazing physique.
Alex Eubank’s Workout Principles
Standing tall at 5 feet 9 inches and weighing around 175 lbs, Alex has a physique that exudes a great deal of aesthetics. He has always been a huge admirer of lifting protocols that were an essential part of old-school bodybuilding programs.
Alex Eubank always prioritizes quality over quantity. And owing to this reason, his physique looks like that of a Greek God rather than looking monstrous. He hits the gym 6 days a week and trains each of his muscle groups twice a week.
Alex’s training program has always been focused on facilitating quality size gains along with developing each muscle group to its full potential.
Alex Eubank’s Workout Routine
Being a hardcore fan of old-school bodybuilding legends(including Schwarzenegger, Zane, Nubret, and Ferrigno), Alex relies on a training program that resembles theirs. He sticks to a high-volume workout routine that incorporates numerous exercises for each of the muscle groups.
Alex uses moderate to heavy weights in his lifting sessions. He chooses a weight that is challenging enough to facilitate strength and size gains but not too heavy to compromise his form.
Now let’s have a descriptive overview of Alex Eubank’s workout routine for the week:-
Monday- Chest, and Back
- Barbell bench press- 4 sets of 8-12 reps
- Wide-grip lat pulldowns- 4 sets of 10-12
- Incline dumbbell bench press- 5 sets of 10-12 reps
- Bent-over barbell rows- 5 sets of 10-12 reps
- Pec deck flyes- 2 sets of 12-15 reps
- Straight arm pushdowns- 2 sets of 12-15 reps
- Cable crossovers- 4 sets of 12-15 reps
- Underhand cable pulldowns- 4 sets of 12 reps
Tuesday- Delts, and Arms
- Dumbbell overhead presses- 5 sets of 10-12 reps
- Lateral raises- 5 sets of 20 reps
- Bent-over dumbbell flys- 3 sets of 12-15 reps
- Barbell curls- 5 sets of 10-12 reps
- Skull crushers- 5 sets of 10-12 reps
- Incline dumbbell curls- 5 sets of 10-12 reps
- Overhead cable rope extensions- 5 sets of 10-12 reps
Wednesday- Legs
- Barbell back squats- 5 sets of 8-12 reps
- Leg extensions- 4 sets of 12-15 reps
- Lying leg curls- 4 sets of 10-12 reps
- Leg press- 4 sets of 12-15 reps
- Seated calf raises- 4 sets of 15 reps
Thursday- Chest, and Back
- Wide-grip lat pulldowns- 4 sets of 12-15 reps
- Incline barbell bench press- 4 sets of 10-12 reps
- Seated cable rows- 4 sets of 12 reps
- Machine bench press- 4 sets of 10-12 reps
- V-bar lat pulldowns- 4 sets of 10-12 reps
- Dumbbell flys- 4 sets of 12-15 reps
- Straight arm cable pulldowns- 3 sets of 12-15 reps
- Pushups- 3 sets of AMRAP
Friday- Delts, and Arms
- Military presses- 5 sets of 10-12 reps
- Lateral raises- 5 sets of 20 reps
- Barbell upright rows- 3 sets of 10-12 reps
- Seated dumbbell curls- 5 sets of 12 reps
- Cable pushdowns- 5 sets of 12 reps
- Cable curls- 5 sets of 10-12 reps
- Dumbbell skull crushers- 5 sets 10-12 reps
Saturday- Legs
- Deadlifts- 5 sets of 8-12 reps
- Lying leg curls- 4 sets of 10-15 reps
- Leg press- 4 sets of 12 reps
- Goblet squats- 4 sets of 12 reps
- Leg extensions- 4 sets of 12-15 reps
- Standing calf raises- 4 sets of 15 reps
Sunday- Rest
Intensity techniques
Alex is a big fan of incorporating certain intensity techniques into his exercise routine. He loves performing supersets when he is training antagonist muscle groups like the chest and back or biceps and triceps.
He also relies on the pre-exhaust principle to activate his muscle groups adequately.
Prioritizing free weights
Alex has always favored the use of free weights over machines. And we must say that it has indeed fetched him greater gains both in terms of strength and size.
Don’t miss:
Alex Eubank’s Diet Plan
To look like a Greek God, Alex has to rely on a diet plan that not only fuels his body well but also contributes to keeping it in great shape. Alex Eubank’s diet plan includes numerous food items that are rich in certain macro and micronutrients.
Alex has dedicated a couple of years towards finding out what food choices serve his fitness goals along with suiting his lifestyle. Being extremely cautious about how much he eats on a daily basis, he prefers counting macros in each of his meals.
All in all, Alex consumes around 2300 calories in a day which comes from numerous healthy and nutritious food items. Now let’s have a look at Alex Eubank’s meal plan for the day:-
Meal 1- Breakfast
- 4 whole eggs
- 1 egg white
- Shredded cheese
- Protein cereal
Meal 2- Lunch
- One egg
- Turkey meat
- Salmon
- Baked potatoes
Meal 3- Pre-workout snack
- Rice cake with chocolates
- No fat whipped cream
- Protein bar
Meal 4- Post-workout meal
- Homemade protein pizza with marinara
- Turkey pepperoni
- Nonfat mozzarella
Meal 5- Dinner
- Canned tuna sandwich
- Mustard and tomato sauce
Meal 6- Midnight snack
- Popcorn with fewer calories OR
- Greek yogurt
- Frozen berries
Changing diet plan as per fitness goals
Alex keeps on switching his diet plan on the basis of his training goals. For instance, if he is planning to bulk up, he increases his overall caloric intake. On the contrary, in his cutting phase, he decreases his caloric intake a bit to look more defined and chiseled
Clean eating
Clean eating happens to be the bottom line of Alex’s nutrition plan. So even when it comes to having snacks, he chooses to go with healthier and nutritious food items only.
Alex Eubank’s Supplements
Incorporating certain supplements into one’s nutrition plan gives it an additional edge. And to build and maintain his aesthetic physique, Alex also resorts to the same.
Alex Eubank’s supplements stack includes the following:-
- Whey protein
- Creatine
- Glutamine
- BCAAs
- Multivitamins
- Vitamin D
The above-mentioned supplements contribute towards boosting muscle growth, facilitating strength gains, enhancing muscle recovery, keeping the body in an anabolic state, fetching the body with certain micronutrients, and reducing muscle inflammation.
Don’t miss:
Tristyn Lee’s Workout Routine
Victor Richards’ Workout Routine
Andrei Deiu’s Workout Routine
Wrapping Up
Building a physique like that of Alex is not an overnight affair. Alex has dedicated numerous years to it. This implies that along with dedication, patience also plays a prominent role in building a quality physique.
And if you think you have both of those virtues, your journey toward building a phenomenal body would be a smooth one. So design your fitness regime based on Alex Eubank’s workout routine and diet plan and we can assure you that following it will simply take both your physique and fitness levels to newer dimensions.
