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Eugene Teo Workout Routine

Hanna Walther Author Profile



Eugene Teo's Workout Routine and Diet

What does Eugene Teo’s workout routine look like?

Eugene Teo is an Australian fitness enthusiast, YouTube vlogger, strength coach, and speaker. He founded the Ganbaru Method, a training program that provides training guides and education surrounding health, nutrition, human movement, and performance.

Eugene Teo travels around the globe to host live events focused on health and movement for his community, and shares content on YouTube almost daily.

While we’ve done thorough research on Eugene Teo’s workout routine and diet plan, this article is not his exact routine. It’s a compilation of our research, his social commentary and video content, and information from experts in the industry.


Current Stats 

  • Height:‎ 5’3″
  • Weight: 160 pounds
  • Age: unknown
  • Birthday: August 6
  • Accolades: 446k YouTube subscribers, 370k Instagram followers


Workout Principles

Eugene Teo has a somewhat controversial opinion about barbell work – simply put, he doesn’t incorporate any exercises with barbells in his workouts. Eugene believes that when using free weights and machines, he has much more opportunity to use multiple muscle groups and joints.

Coach Teo is passionate about strength training and the ways it can promote muscle growth and fat loss in any body type. His YouTube channel is full of strength training videos, tips and tricks for weight loss and diet, fitness industry myth busters, and much more.

Eugene’s company, the Ganbaru Method, teaches clients from all walks of life how to get in shape, improve their nutrition, and train their minds.


Eugene Teo’s Workout Routine

One look at Eugene Teo can tell you that whatever program he’s incorporating in the gym is working. His progress pictures are incredible, and his knowledge of fitness and the human body only helps him in the gym.

Eugene focuses on movements that feel natural to his muscles and joints to avoid injury or strain.

Here is the Eugene Teo workout routine you’ve been waiting for:


Monday – Arms & Back

Eugene’s arm workout emphasizes muscle building with a heavy focus on training his biceps. Here are the exercises Eugene Teo does in a typical arm workout:

  1. Incline dumbbell push (3 sets, 12 reps)
  2. Push up (3 sets, 12 reps)
  3. Dumbbell preacher curl (3 sets, 12 reps)
  4. Cable archer curl (3 sets, 12 reps)
  5. Lat pulldown (3 sets, 12 reps)
  6. Strider curl (3 sets, 12 reps)
  7. Incline bench lat pulldown (3 sets, 10 reps)
  8. T bar row (3 sets, 8 reps)
  9. Bulgarian split squat (3 sets, 8 reps)


Tuesday – Full body workout

On Tuesday, Eugene performs a plyometric exercise program that involves 20 exercises completed once, with no breaks or rest in between each move.

  1. Pendulum Squat
  2. Hip Thrust
  3. Romanian Deadlift
  4. Hammer Raise/Reverse Crunch
  5. Calf Raise
  6. Abduction
  7. Adduction
  8. Leg Curl
  9. Leg Extension
  10. Flat Dumbbell Press
  11. Machine Row
  12. Overhead Press
  13. Y Raise
  14. Rear Delt Row
  15. Lat Pulldown
  16. 45 Degree Hyperextension
  17. Triceps Pushdown
  18. Biceps Curl
  19. Wrist Articulations

Not only does this program work Eugene’s entire body, but it mimics cardiovascular exercise, which is incredibly beneficial for athletes at any fitness level.


Wednesday – Back

Eugene works his back on Wednesday with exercises that target his lats, rhomboids, rear delts, and traps.

  1. Single-arm dumbbell row (2 sets, 8 reps)
  2. Lat pulldown (2 sets, 8 reps)
  3. Pull up (2 sets, rep till failure)
  4. Upper back pull-down (2 sets, 8 reps)
  5. Upper back row (2 sets, 10 reps)
  6. Incline curl (2 sets, 8 reps)

Thursday – Lower Body

Achieving quads like Eugene takes serious dedication in the gym. He works his lower body twice a week and works til failure for most of his exercises.

  1. Deadlift (2 sets, 6 reps)
  2. Snatch-grip Romanian deadlift (4 sets, 12 reps)
  3. Seated leg curl (4 sets, 12 reps)
  4. Leg raise (4 sets, 8 reps)
  5. Squat (2 sets, 6 reps)


Friday – Upper body

Eugene gets another arm programming done with this upper body burner on Friday.

  1. Low incline dumbbell press (3 sets, 12 reps)
  2. Dip (3 sets, 10 reps)
  3. Cable press (3 sets, 10 reps)
  4. Rear delt row (3 sets, 10 reps)
  5. Chest press (3 sets, 12 reps)
  6. Dumbbell Y raise (3 sets, 12 reps)
  7. Dumbbell preacher curl (2 sets, 8 reps)


Saturday and Sunday – Rest

Eugene takes the weekend to let his body recover. He works on videos for his YouTube channel, meal preps for the week, and relaxes at home.


Eugene Teo’s Diet 

This diet plan is what Eugene does when he’s trying to shed weight and burn fat. This diet plan consists of just 1,200 calories per day and Eugene himself has discussed how a diet like this is not sustainable for every person who may try it.

This is what he eats when completing an aggressive low calorie fat loss diet for a certain amount of time. As his body adjusts to a calorie deficit, Eugene reports finding his energy levels improve, his sleep improves, and he becomes more optimistic in general.

Here is Eugene Teo’s diet:  

1. Breakfast 

  1. A large glass of water
  2. Chicken breast with a gluten-free wrap
  3. Salad with tomatoes, cucumber, cauliflower, green peas, cabbage, and zucchini with tamari and sesame oil

Pre-workout Snack

  • Kiwi fruit
  • Double shot espresso

2. Lunch 

  1. Strips of beef with a gluten-free wrap
  2. Fresh veggie salad
  3. Cherry tomatoes

3. Dinner 

  1. Protein shake mixed with pudding and yogurt
  2. Popcorn



When Eugene does these aggressive diets, he has to supplement in order to make up for the nutrition deficit in his body. Here are a few of the supplements he takes:



With his background and coaching experience, there really isn’t a better health and fitness resource than Eugene Teo.

When he’s not creating educational YouTube videos for his community of fitness lovers, he’s speaking at events and motivating people all over the world to find their passion and be their best selves.

In an industry plagued by negativity towards fitness YouTubers, it’s refreshing to see someone like Teo simply educate, inspire, and have a lot of fun along the way.

What do you think about Eugene Teo’s workout routine and diet? Leave a comment below. 

Hanna has been a fitness fanatic for most of her life. She grew up on the soccer field and volleyball court and credits those sports with her determination, passion for fitness, and leadership off the field. She is currently studying to become a personal trainer and hopes to begin coaching in 2022.

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