Few things have had a more significant impact on fitness than social media. Apps like Instagram, YouTube, and TikTok have modified the sport. Going to the gym isn’t any longer an underground activity. Because of influencers like Alex Eubank, more people have access to fitness content than ever.
Alex is a fitness social media influencer who has amassed a big social media following over the past few years. With 2.7 million followers on Instagram and 1.2 million subscribers on YouTube, it’s secure to say many individuals are interested by his workout and food plan plan. And it is easy to see why. He is thought for having an aesthetic physique that’s each aspirational and attainable.
This text will discuss what Alex does within the gym and kitchen to realize his shredded look. Beyond that, we are going to analyze Alex Eubank’s key principles to assist you to get into the most effective 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 Weight-reduction plan 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 an enormous following at a young age on social media for being relatable while having an impeccable classic physique, resembling that of old style bodybuilders.
Alex Eubank is a well-known bodybuilder, and people enjoy following his fitness journey through weekly vlogs and social media posts. Along with posting consistent content, he has various sponsorships and an apparel business.
Current Stats:
5 Principles To Getting An Alex Eubank Physique
When analyzing any great athlete, it pays to concentrate to the principles and fitness goals that led to their success. Listed here are five principles Alex uses to realize his ripped Greek God physique.
1) Flexible Weight-reduction plan:
When people see someone shredded like Alex Eubank, it is easy to assume he only eats “clean” food. Nonetheless, Alex incorporates flexible weight-reduction plan into his nutrition plans. Flexible weight-reduction plan is an approach that focuses on tracking and managing macronutrients (proteins, carbohydrates, and fats) to satisfy specific dietary goals while allowing for flexibility in food decisions.
As a substitute of foods as inherently good or bad, you decide foods that fit into your every day nutrient allotments. 80-90% of food decisions should still be healthy, minimally processed whole foods, however the remaining 10-20% may be what you would like. One in every of Alex’s favorite treats is a rice crispy pre-workout.
We’ve got some great resources should you’re hoping to take a versatile weight-reduction plan approach much like Alex’s. Try our article on the 80 20 Rule Weight-reduction plan and Macros Counting.
2) Sustainable Fat Loss Approach (1lb per week):
Alex Eubank takes a slow and regular approach in a fat-loss phase, aiming to lose one pound weekly. Going a few cut this fashion is more sustainable and means that you can maintain muscle and strength.
A mistake many individuals make is weight-reduction plan too strictly right from the beginning. Head to our Cutting Workout & Weight-reduction plan Plan and we’ll show you the best way to do it the proper way so you’ll be able to achieve Alex’s muscular physique.
3) Prioritize Arms:
When Alex’s current workout split, he prioritizes arms greater than another muscle group. He trains his arms twice weekly to extend the amount of biceps and triceps exercises.
If you’ve got a muscle group you need to prioritize greater 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 considered 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 can’t complete one other repetition with proper form, pushing your muscles to their absolute limits.
Taking a couple of sets per workout to failure is an awesome method to increase the general intensity of your training and muscle growth. After all, this variety of progressive overload is taxing, so use it sparingly. Use it for 3 sets but save 5 sets to your standard strength and hypertrophy training.
5) Adequate Rest and Recovery:
With hard training comes the necessity for good rest and muscle recovery. Alex takes two rest days per week when he’s out of the gym to support muscle recovery and alleviate muscle soreness.
Want some more great pointers from Alex Eubank? Try the video below where he shares the ideas and tricks he wishes his beginner self knew!
Alex Eubank’s Workout Routine
When you got here here on the lookout for a workout routine to follow, you’re in luck. Here is a complete five-day-per-week Alex Eubank workout program, following a 5-Day Workout Split format.
Alex changes his exercises ceaselessly, so that is different from his exact weekly routine but could be very much like what he typically does. Notice Alex pairs muscle groups together which can be targeted with the identical exercises, all the time including a significant muscle group, like chest and back, with a smaller muscle group like bis and tris.
Weekly Training Schedule
Note that there are not any workouts listed for Wednesday and Saturday. These are rest days.
Monday: Legs
The primary 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 principal exercise of the day. He ends the workout routine with two leg curl variations, a leg press, and seated calf raises.
Use the next workout as a basis for progressive overload. After per week or two, considering upping the sets to 4, particularly on machine exercises where you’ll be able to go heavier. For instance, as an alternative 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 start his chest workout routine with a pre-exhaust. A pre-exhaust is a training technique during which an isolation exercise is performed before a compound exercise to focus on and fatigue a particular muscle group.
On 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 body weight 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 within 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 an awesome and comparatively rare exercise for effectively isolating and developing the lats. After that, he does two rowing variations before ending 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 dedicated to his shoulder workout. Alex has previously combined shoulders and arms in a single 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 focus on the side delt. Alex prefers to do them seated as he feels it allows him to get a greater 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 motion of one other 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 complete 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 tough week of coaching.
|
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 Weight-reduction plan Plan
Here’s a sample day of eating and the nutrition breakdown for Alex Eubank’s food plan when in a fat-loss phase. When you desire a ripped physique, food plan plays an enormous 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 |
All the day of nutrition comes out to 256g of protein, 238g of carbs, 55g of fat, and 2471 calories.
FAQs
Listed here are a couple of answers to common questions on Alex Eubank.
Is Alex Eubank natty?
Even though it is unimaginable to know needless to say, Alex Eubank says he’s a natural bodybuilder, meaning he doesn’t use performance-enhancing drugs. When you’re considering learning more about natty lifting, try 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. Wish to use the identical products as Alex? You may 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 probably the greatest supplements to support muscle growth. Listed here are the 8 Best Creatine Supplements so you’ll be able to get essentially 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 couple of different business gyms but recently built his own private gym to coach and film videos at.
Alex Eubank Workout Routine and Weight-reduction plan: Key Takeaways
There you’ve got it, Alex Eubank’s step-by-step workout and food plan plan. While following the Alex Eubank workout program won’t guarantee you appear to be Alex, following the principal principles will assist you to get in excellent shape. That said, consistency is essential, no matter whether you are following the Alex Eubank workout or a unique program entirely.
Use this as motivation and inspiration to crush your workouts and stay disciplined in your food plan every day. Try this, and you should have an influencer-worthy physique very quickly.
Want more celebrity-inspired workouts? Try Iron Mike Tyson’s Workout & Weight-reduction plan Plan, or head to Chris Hemsworth’s Workout Routine for more muscle-building fitness inspiration.
