Eugene Teo’s Workout Routine and Diet Plan

If we have to make a list of fitness YouTubers whose training guides are reliable and authentic, then the name Eugene Teo will surely be on that list. Eugene is a well-known fitness YouTuber, strength coach, and fitness enthusiast.

Eugene has also conducted numerous seminars in different parts of the world educating people on staying fit and healthy. He has founded ‘Ganbaru Method’. His training guidelines & exercise form techniques have helped numerous people to get back in shape.

Let’s have a detailed overview of Eugene Teo’s workout routine and diet plan that keeps him in such awesome shape.

Eugene Teo's Workout Routine and Diet Plan

Eugene Teo’s Workout Principles

Eugene Teo’s workout plan prioritizes weight training. He swears by its effectiveness and his well-built physique speaks volumes about it. He claims that a well-structured weight training routine not only promotes muscle building but also facilitates fat loss.

In each of his training sessions, Eugene performs a variety of exercises to hit each muscle group. Eugene incorporates the use of free weights, cables, and machines into his workout routine to perform different exercises.

He always makes it a point to hit each of his muscles with a decent number of sets and reps that not only challenges them adequately but also facilitates growth. This in turn enables him to develop a complete physique without any kind of muscle imbalances or weak points.

Eugene Teo’s Workout Routine

Eugene is around 5 feet 3 inches tall and weighs around 160 pounds. His physique exudes a great deal of muscularity and definition. Well, this has to be the reason how he has been able to acquire massive numbers of subscribers and followers on his YouTube and Instagram accounts.

Eugene trains 5 days a week. On most of the exercises, he chooses to lift moderate weights that let him perform around 8-12 reps, and that too without compromising the exercise form. After all, that’s what gives him the kind of mind-muscle connection that fetches him great results.

Now, let’s have a look at the exercises that Eugene performs in his weekly workout routine:-

Eugene Teo's Workout Routine

Monday- Back and Arms

  • Deadlift- 3 sets of 6-8 reps
  • Lat pulldowns- 3 sets of 12 reps
  • T-bar rows- 3 sets of 8-12 reps
  • Incline bench cable lat pulldowns- 3 sets of 12 reps
  • Incline bench dumbbell extensions- 3 sets of 10-12 reps
  • Tricep pushdowns- 3 sets of 10 reps
  • Preacher curls- 3 sets of 10-12 reps
  • Cable curls- 3 sets of 12 reps
  • Spider curls- 3 sets of 10 reps

Tuesday- Full body workout

  • Pull-ups- 3 sets of 10 reps
  • Squat- 3 sets of 10 reps
  • Bench press- 3 sets of 10 reps
  • Military press- 3 sets of 10 reps
  • Hanging leg raises- 3 sets of 10 reps
  • Dumbbell curls- 3 sets of 10 reps
  • Tricep pushdowns- 3 sets of 10 reps

Wednesday- Shoulder

  • Seated dumbbell press- 3 sets of 10-12 reps
  • Dumbbell front raise- 3 sets of 10-12 reps
  • Cable lateral raise- 3 sets of 10 reps
  • Dumbbell rear delt raise- 3 sets of 10 reps
  • Pec deck reverse fly- 3 sets of 10-12 reps
  • Dumbbell shrug- 3 sets of 10-12 reps

Thursday- Lower Body

  • Squats- 3 sets of 6-8 reps
  • Leg press- 3 sets of 10 reps
  • Romanian deadlifts- 4 sets of 10-12 reps
  • Leg extension- 3 sets of 12 reps
  • Leg curls- 3 sets of 12 reps
  • Calf raises- 4 sets of 15 reps

Friday- Upper Body

  • 30° incline dumbbell press- 3 sets of 10-12 reps
  • Machine chest press- 3 sets of 12 reps
  • Arnold press- 3 sets of 12-15 reps
  • Cable lateral raise- 3 sets of 10 reps
  • Dumbbell Y-raises- 3 sets of 12 reps
  • Parallel bar dips- 3 sets of 10-12 reps
  • Dumbbell spider curls- 3 sets of 8-10 reps

Saturday and Sunday- Rest

No Use Of Barbells

Eugene Teo's Workout

You might get surprised to know that Eugene doesn’t like the use of barbells to perform exercises. Instead, he uses dumbbells and machines.

He claims that doing so gives him a greater range of motion on the exercises and doesn’t put unnecessary strain on his joints. This in turn keeps his joints and muscles free from any kind of injury.

Rest Is Crucial

Eugene gives as much importance to his rest days as he gives to his training days. He doesn’t train on the weekends and instead utilizes them to provide his body with adequate periods of rest and recuperation. This approach also enables him to give his hundred percent to training sessions.

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Eugene Teo’s Diet Plan

Eugene Teo's Diet Plan

Eugene Teo’s diet plan keeps on changing as per his training goals. For instance, when he is training to put on muscle mass, he increases his overall caloric intake. On the contrary, when it comes to attaining a lean and shredded look, he drops it down substantially.

Usually, Eugene relies on a low-fat diet as it allows him to maintain a healthy weight along with keeping his overall body fat percentage low. He claims that sticking to a low-calorie diet plan also has profound impacts on his energy levels, mood, and sleep.

So let’s find out what all food items he eats in a day to fuel his gains by throwing light on Eugene Teo’s daily meal plan:-

Meal 1- Breakfast

  • 1 large glass of water
  • Salad (made with green peas, cucumber, zucchini, cabbage, tomatoes, and cauliflower with sesame oil and tamari)
  • Chicken breast with a gluten-free wrap

Meal 2- Pre-workout snack

  • Kiwi fruit
  • Double shot espresso

Meal 3- Lunch

  • Cherry tomatoes
  • Fresh veggie salad
  • Strips of beef with a gluten-free wrap

Meal 4- Dinner

  • Popcorn
  • Protein shake mixed with yogurt and pudding

Staying In Shape 24×7

Right from the time Eugene is making YouTube videos, nobody has spotted him out of shape. But that doesn’t mean he never likes having cheat meals. He consumes them but in moderation.

Also, food items that are loaded with empty calories, refined sugar, artificial sweeteners, chemical additives, etc. find no place in his diet chart. And that indeed works in his favor.

Prioritizing Whole Food Items

No matter what his training goal is, Eugene always ensures to get a major share of his nutritional requirements met by consuming whole food items. He does include a few supplements in his nutrition plan (which we will be discussing in the next section) but he never over-relies on them.

Eugene Teo’s Supplements

Eugene trains pretty intensely and to get the most out of his training sessions he has to ensure that his body doesn’t lack any vital nutrients. For that reason, he incorporates certain supplements into his nutrition plan.

Eugene Teo’s supplements stack includes the following:-

  • Whey protein
  • Multivitamin
  • Krill oil

Consuming whey protein shakes 1-2 times a day enables him to fuel his body with adequate amounts of amino acids that promote muscle recovery and growth. A multivitamin supplement on the other hand makes up for his nutritional deficiencies along with fetching it with certain micronutrients.

He also consumes krill oil which provides his body with healthy fats and also assists in countering inflammation.

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Final Words

So now after knowing so much about Eugene Teo’s workout routine and diet plan, don’t you think it’s time for you to get a physique like him? Certainly, you do.

Thus, we would recommend you structure a training program and nutrition plan based on the info given in this post with the assistance of an experienced physical trainer. And make sure to follow it religiously.

We assure you that it will fetch you the kind of gains that you are looking for.