Alex Eubank is a social media influencer in the fitness and bodybuilding world. He has amassed a massive following thanks to his incredible physique.
People also love him thanks to his charming personality and dedication to his faith and Christian values.
Alex Eubank Workout Split 2023
Alex Eubank currently does a 4 day split. His routine structured as follows:
Day 1: Chest and Triceps
Day 2: Back and Biceps
Day 3: Shoulders and Arms
Day 4: Legs
Day 1: Chest and Triceps Sample Workout
Chest Exercises:
Barbell Bench Press: 3 sets of 8-10 reps
- Lie flat on a bench with your feet firmly on the ground.
- Grip the barbell slightly wider than shoulder-width apart and lower it to your chest.
- Push the barbell back up until your arms are fully extended, and repeat.
Dumbbell Flyes: 3 sets of 10-12 reps
- Lie flat on a bench with a dumbbell in each hand, palms facing each other.
- Extend your arms out to the sides, maintaining a slight bend in your elbows.
- Slowly lower the dumbbells in an arc motion until your arms are parallel to the ground.
- Bring the dumbbells back up to the starting position and repeat.
Push-Ups: 3 sets of 12-15 reps
- Assume a plank position with your hands slightly wider than shoulder-width apart.
- Lower your body until your chest is just above the ground, keeping your back straight.
- Push yourself back up to the starting position and repeat.
Triceps Exercises:
Triceps Dips: 3 sets of 10-12 reps
- Position your hands shoulder-width apart on parallel bars or a sturdy bench.
- Lower your body by bending your elbows until your upper arms are parallel to the ground.
- Push yourself back up to the starting position and repeat.
Close-Grip Bench Press: 3 sets of 8-10 reps
- Lie flat on a bench with your hands placed closer than shoulder-width apart on the barbell.
- Lower the barbell to your chest, keeping your elbows close to your body.
- Push the barbell back up until your arms are fully extended, and repeat.
Cable Triceps Pushdown: 3 sets of 12-15 reps
- Attach a straight bar to a high pulley on a cable machine.
- Stand facing the machine with your elbows tucked at your sides.
- Push the bar down until your arms are fully extended, then slowly return to the starting position and repeat.
Remember to use weights that challenge you while maintaining proper form. Rest for about 60-90 seconds between sets and exercises. After completing the workout, cool down by stretching your chest and triceps muscles. It’s always a good idea to consult with a fitness professional before starting a new exercise routine.
Day 2: Back and Biceps Sample Routine
Back Exercises:
Lat Pulldowns: 3 sets of 8-10 reps
- Sit at a lat pulldown machine and grasp the bar with a wide overhand grip.
- Pull the bar down towards your chest, squeezing your shoulder blades together.
- Slowly release the bar back to the starting position and repeat.
Bent-Over Barbell Rows: 3 sets of 10-12 reps
- Stand with your feet shoulder-width apart, holding a barbell with an overhand grip.
- Bend forward at the hips while keeping your back straight and the bar close to your legs.
- Pull the bar up towards your lower chest, squeezing your back muscles.
- Lower the barbell back down and repeat.
Dumbbell Rows: 3 sets of 12-15 reps (each arm)
- Place one knee and the same-side hand on a bench, while holding a dumbbell in your opposite hand.
- Keep your back flat and your core engaged.
- Pull the dumbbell up towards your waist, squeezing your back muscles.
- Lower the dumbbell back down and repeat on the other side.
Biceps Exercises:
Barbell Bicep Curls: 3 sets of 8-10 reps
- Stand with your feet shoulder-width apart, holding a barbell with an underhand grip.
- Keeping your upper arms stationary, curl the barbell up towards your shoulders.
- Squeeze your biceps at the top of the movement, then slowly lower the barbell back down.
Alternating Dumbbell Hammer Curls: 3 sets of 10-12 reps (each arm)
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing inwards.
- Keeping your elbows close to your sides, curl one dumbbell up while keeping the other arm stationary.
- Squeeze your bicep at the top of the movement, then slowly lower the dumbbell back down.
- Alternate between arms for each rep.
Cable Bicep Curls: 3 sets of 12-15 reps
- Attach a straight bar to a low pulley on a cable machine.
- Stand with your feet shoulder-width apart, holding the bar with an underhand grip.
- Curl the bar up towards your shoulders, keeping your elbows close to your sides.
- Squeeze your biceps at the top of the movement, then slowly lower the bar back down.
Day 3: Rest
Day 4: Shoulders and Arms Sample Routine
Shoulder Exercises:
Overhead Press (Barbell or Dumbbell): 3 sets of 8-10 reps
- Stand with your feet shoulder-width apart and hold a barbell or dumbbells at shoulder level, palms facing forward.
- Press the weight directly overhead until your arms are fully extended.
- Lower the weight back down to shoulder level and repeat.
Lateral Raises: 3 sets of 10-12 reps
- Stand with your feet shoulder-width apart, holding dumbbells at your sides, palms facing inward.
- Raise your arms out to the sides until they are parallel to the ground, keeping a slight bend in your elbows.
- Lower the dumbbells back down slowly and repeat.
Bent-Over Rear Delt Flyes: 3 sets of 12-15 reps
- Stand with your feet hip-width apart and slightly bend your knees.
- Bend forward at the waist while keeping your back straight and chest up.
- Hold dumbbells in each hand with your palms facing each other.
- Raise your arms out to the sides, squeezing your shoulder blades together.
- Slowly lower the dumbbells back down and repeat.
Arm Exercises:
Barbell Bicep Curls: 3 sets of 8-10 reps
- Stand with your feet shoulder-width apart, holding a barbell with an underhand grip.
- Keeping your upper arms stationary, curl the barbell up towards your shoulders.
- Squeeze your biceps at the top of the movement, then slowly lower the barbell back down.
Triceps Dips: 3 sets of 10-12 reps
- Position your hands shoulder-width apart on parallel bars or a sturdy bench.
- Lower your body by bending your elbows until your upper arms are parallel to the ground.
- Push yourself back up to the starting position and repeat.
Hammer Curls: 3 sets of 12-15 reps
- Stand with your feet shoulder-width apart, holding dumbbells at your sides, palms facing inwards.
- Keeping your elbows close to your sides, curl the dumbbells up towards your shoulders.
- Squeeze your biceps at the top of the movement, then slowly lower the dumbbells back down.
Skull Crushers: 3 sets of 10-12 reps
- Lie flat on a bench with a barbell or dumbbells in your hands, arms extended vertically.
- Bend your elbows, lowering the weight towards your forehead while keeping your upper arms stationary.
- Extend your arms back up to the starting position, squeezing your triceps.
Day 5: Legs Sample Routine
Leg Exercises:
Barbell Squats: 3 sets of 8-10 reps
- Stand with your feet slightly wider than shoulder-width apart, with a barbell resting on your upper back.
- Engage your core and lower your body by bending your knees, keeping your back straight.
- Squat down until your thighs are parallel to the ground, then push through your heels to return to the starting position.
Romanian Deadlifts: 3 sets of 10-12 reps
- Stand with your feet hip-width apart, holding a barbell or dumbbells in front of your thighs.
- Hinge forward at the hips while keeping your back straight, lowering the weight towards the ground.
- Lower the weight until you feel a stretch in your hamstrings, then return to the starting position by squeezing your glutes.
Walking Lunges: 3 sets of 12-15 reps (each leg)
- Stand with your feet together and take a large step forward with your right foot.
- Lower your body by bending your knees, until your back knee is just above the ground.
- Push off your front foot to step forward with your left foot and repeat the movement.
- Alternate legs for each lunge.
Leg Press: 3 sets of 12-15 reps
- Sit on a leg press machine with your feet shoulder-width apart on the platform.
- Push the platform away by extending your knees and hips until your legs are almost fully extended.
- Slowly lower the platform back down, allowing your knees to bend, and repeat.
Calf Raises: 3 sets of 15-20 reps
- Stand with the balls of your feet on an elevated surface (e.g., a step or calf raise machine) and your heels hanging off.
- Raise your heels as high as possible, then lower them back down until you feel a stretch in your calves.
- Repeat the movement in a controlled manner.
Other Splits Ales Eubank has Done
As an experienced weight lifter and influencer, Alex has experimented with many different workout splits and programs. In this section, we will take a look a a few of them.
Push Pull Legs (PPL)
The push-pull-legs (PPL) split is a popular and effective workout routine that divides your training into three main categories: push exercises, pull exercises, and leg exercises.
This split allows for a balanced distribution of training volume and intensity throughout the week, targeting different muscle groups in each session. Here’s an overview of the push-pull-legs split:
Push Day:
- The push day primarily focuses on exercises that involve pushing movements, targeting muscles such as the chest, shoulders, and triceps.
- Common exercises on push day include bench press, shoulder press, tricep dips, dumbbell flyes, and tricep pushdowns.
- Compound exercises like bench press and shoulder press are typically prioritized to build strength and size in the upper body.
Pull Day:
- The pull day emphasizes exercises that involve pulling movements, primarily targeting the muscles in the back, biceps, and rear delts.
- Common exercises on pull day include pull-ups, rows (such as bent-over rows or cable rows), lat pulldowns, bicep curls, and face pulls.
- These exercises help develop a strong and well-rounded back, along with the biceps and rear delts for a balanced upper body.
Leg Day:
- Leg day is dedicated to exercises that target the lower body, including the quadriceps, hamstrings, glutes, and calves.
- Common exercises on leg day include squats, deadlifts, lunges, leg presses, hamstring curls, and calf raises.
- Compound movements like squats and deadlifts are often incorporated to develop overall lower body strength and muscle mass.
The push-pull-legs split is typically performed on a 6-day cycle with only 1 full rest day. However, because there is multiple days between repeating the same muscle groups, you can still achieve proper recovery.
It’s important to note that this split can be modified and tailored to individual preferences and goals.
You can adjust the exercises, sets, and repetitions based on your fitness level and specific needs. Additionally, incorporating proper warm-up exercises and stretching is essential to prevent injuries and maximize performance.
Bro Split
The bro split was the first workout routine that Alex followed. It is a workout routine that focuses on training individual muscle groups on different days throughout the week. It gained popularity in the bodybuilding community and is often favored by those seeking to maximize muscle growth and aesthetics. Here’s an overview of the bro split:
Chest Day:
- On chest day, the primary focus is on exercises that target the chest muscles (pectoralis major and minor).
- Common exercises include bench press, dumbbell flyes, incline bench press, cable crossovers, and chest dips.
Back Day:
- Back day is dedicated to exercises that work the muscles of the back, including the latissimus dorsi, rhomboids, and trapezius.
- Common exercises include pull-ups, bent-over rows, cable rows, lat pulldowns, and deadlifts.
Shoulder Day:
- Shoulder day is focused on exercises that target the deltoid muscles, which give the shoulders a rounded appearance.
- Common exercises include shoulder press (barbell or dumbbell), lateral raises, front raises, rear delt flyes, and upright rows.
Arm Day:
- Arm day is dedicated to training the muscles of the arms, specifically the biceps and triceps.
- Common exercises include bicep curls (barbell or dumbbell), hammer curls, tricep pushdowns, skull crushers, and concentration curls.
Leg Day:
- Leg day is reserved for training the muscles of the lower body, including the quadriceps, hamstrings, glutes, and calves.
- Common exercises include squats, lunges, leg presses, leg curls, calf raises, and Romanian deadlifts.
The bro split is typically performed on a 5-day cycle, with each muscle group trained once per week. The routine may look like this:
Day 1: Chest
Day 2: Back
Day 3: Shoulders
Day 4: Arms
Day 5: Legs
Day 6 and 7: Rest
It’s worth noting that the bro split places significant emphasis on individual muscle groups, allowing for more specific targeting and focus on developing muscle size and definition. However, it may not be the most efficient or balanced approach for everyone. The limited frequency of training each muscle group may result in less overall volume and potentially slower progress in terms of strength gains.
Full Body
The full body split is a workout routine that involves training all major muscle groups in a single workout session. It is characterized by performing exercises that target different muscle groups in each training session. Alex stated that he does not enjoy this split much, but it can be affective:
Structure:
- The full body split typically involves training the entire body in each workout session.
- It can be performed 2-3 times per week, with a day of rest in between sessions for recovery.
- Each session consists of exercises that target the major muscle groups, including the chest, back, shoulders, legs, and arms.
Exercise Selection:
- The workout includes compound exercises that involve multiple muscle groups, allowing for maximum efficiency and overall muscle stimulation.
- Common exercises in a full body split include squats, deadlifts, bench press, rows, overhead press, lunges, pull-ups, push-ups, and dips.
Set and Repetition Scheme:
- The set and repetition scheme can vary based on individual goals and preferences.
- Beginners may start with 2-3 sets of 8-12 repetitions for each exercise, gradually increasing the weight and intensity over time.
- More advanced individuals may incorporate higher intensity techniques such as supersets, drop sets, or rest-pause sets.
Progression:
- Progressive overload is key in the full body split, where you aim to gradually increase the weight, repetitions, or difficulty of exercises over time to continue challenging your muscles.
- Progression can be achieved by increasing the weight lifted, performing additional repetitions, or reducing rest periods between sets.
Flexibility and Customization:
- The full body split allows for flexibility in exercise selection and customization based on individual needs and goals.
- You can incorporate exercises that target specific areas of focus or prioritize certain muscle groups based on your personal preferences.
Recovery and Rest:
- Adequate rest and recovery are crucial when following a full body split.
- Ensure you have a day of rest between sessions to allow your muscles to recover and adapt to the training stimulus.
- Proper nutrition, hydration, and sleep are also important for optimal recovery and muscle growth.
The full body split is a versatile and time-efficient approach to training as it targets the entire body in each session. It can be a suitable option for beginners or individuals with limited time to dedicate to exercise. However, it may not allow for as much volume or specialization compared to other training splits. It’s always a good idea to consult with a fitness professional to ensure the full body split aligns with your goals and specific needs.
Alex Eubank Training Principles - Aesthetics
Alex’s main goal as a bodybuilder and influencer is aesthetics. While everyone’s definition of an aesthetic physique may vary, there are some common principles and approaches that can help you work towards this goal. Here are some key considerations when focusing on aesthetics in your training:
Resistance Training:
- Resistance training forms the foundation of an aesthetic-focused training program. It involves using weights, machines, or bodyweight exercises to build and sculpt the muscles.
- To create an aesthetic physique, it’s important to target all major muscle groups with a balanced approach. This includes exercises for the chest, back, shoulders, legs, arms, and core.
- Incorporate a combination of compound exercises (e.g., squats, deadlifts, bench press) and isolation exercises (e.g., bicep curls, lateral raises) to target specific muscles and enhance definition.
- Hypertrophy training focuses on maximizing muscle growth, which is a key component of developing an aesthetic physique.
- Use a combination of moderate to heavy weights with higher repetitions (8-12 reps) to stimulate muscle hypertrophy.
- Incorporate techniques like progressive overload, where you gradually increase the weight or volume over time, to promote ongoing muscle growth.
- Progressive overload is a fundamental principle in aesthetic training. It involves continually challenging the muscles by increasing the load, volume, or intensity of your workouts.
- Increase the weight lifted, perform more repetitions, reduce rest periods, or incorporate advanced techniques like drop sets or supersets to continuously push your muscles to adapt and grow.
Balanced Muscle Development:
- Achieving an aesthetic physique requires a balanced development of all major muscle groups.
- Avoid neglecting any muscle group and strive for symmetry and proportion in your physique.
- Focus on developing well-rounded shoulders, a strong back, a defined chest, sculpted arms, developed legs, and a tight core.
Body Fat Management:
- Reducing body fat levels is an important aspect of aesthetics, as it enhances muscle definition and reveals your underlying musculature.
- Incorporate cardiovascular exercises, such as running or cycling, to help burn calories and promote fat loss.
- Combine cardio with a well-rounded nutrition plan that emphasizes a caloric deficit and a balanced macronutrient intake to support fat loss while maintaining muscle mass.
Mind-Muscle Connection and Form:
- Pay attention to proper exercise form and technique to effectively target specific muscle groups.
- Develop a strong mind-muscle connection, which involves consciously focusing on contracting and engaging the target muscles during each exercise.
- Slow down the tempo of your lifts, squeeze the muscles at the peak of contraction, and maintain control throughout the movement to maximize muscle recruitment and stimulation.
Conclusion
Alex Eubank currently implements a 4 day training split. He leaves 3 days off in order to prioritize recovery. Even though his split is very well structured and very effective, this doesn’t mean it is the only one that works.
It is best to try out different routines just as Alex Eubank did in order to find what works best for you. If you aren’t sure where to start I would highly recommend checking out Alex’s YouTube channel for tons of valuable information.