Eugen Sandow's Real Workout Routine & Diet Plan

Eugen Sandow is widely recognized as the father of modern bodybuilding. It's a title earned through his groundbreaking approach to fitness and strength training in the early 1900s. In a time when physical prowess was often judged by brute force alone, Sandow introduced the concept of a well-balanced, aesthetically pleasing physique, setting the standard for generations of bodybuilders to come. 

His methods, driven purely by his intuition and in-depth understanding of the human body, laid the foundation for what we now know as bodybuilding—hence the nickname “The Father of Bodybuilding.” 

But Sandow's dedication to physical culture went beyond mere strength; he believed in sculpting the body to reflect the ideals of classical beauty, inspired by the statues of Ancient Greece and Rome.

His workout routines were carefully designed to promote symmetry, balance, and overall health, while his diet plan emphasized natural, wholesome foods long before the advent of modern nutritional science.

In this article, we will explore Eugen Sandow's workout routine and diet plan, and the principles that guided his training and how his methods continue to influence bodybuilding today. From his emphasis on full-body workouts and progressive overload to his simple yet effective dietary choices, Sandow's legacy offers valuable insights for anyone looking to build strength, improve their physique, or simply lead a healthier lifestyle.

Eugen Sandow's Training Philosophy

Eugen Sandow's training philosophy was a reflection of his deep admiration for the human body's potential and his belief in the harmony between strength and beauty. 

Unlike many of his contemporaries, who focused primarily on sheer power and strength, Sandow was driven by a desire to create a physique that was not only strong but also perfectly proportioned and aesthetically pleasing. His approach to training was revolutionary for its time, emphasizing balance, symmetry, and overall physical culture rather than simply lifting the heaviest weights possible.

Central to Sandow’s philosophy was the idea that the body should be trained as a whole, with each muscle group receiving equal attention. He believed that a well-rounded physique could only be achieved by working on all aspects of fitness—strength, flexibility, endurance, and muscle definition.

Sandow's routines were designed to target every major muscle group, ensuring that no part of the body was neglected. This holistic approach set him apart from other strongmen of his era, who often focused on developing a few key areas at the expense of others.

Discipline and consistency were cornerstones of Sandow’s training regimen. He understood that physical transformation was a gradual process, requiring not just hard work but also a commitment to regular, methodical exercise. 

Sandow's workouts were not about quick gains or shortcuts; they were about cultivating long-term strength and beauty through persistent effort and careful attention to form and technique.

Moreover, Sandow was a firm believer in the mind-body connection. He taught that mental focus was as crucial to success in training as physical exertion. By concentrating on each movement and being mindful of how the muscles worked together, Sandow believed that one could achieve greater control over the body, leading to more effective and efficient workouts.

This focus on mental discipline would later influence many fitness philosophies, including the development of bodybuilding as a sport.

Eugen Sandow’s training philosophy was not just about building muscle; it was about developing a physique that exemplified health, strength, and beauty in equal measure. His emphasis on balance, symmetry, and the importance of mental focus laid the groundwork for modern bodybuilding, making his methods as relevant today as they were over a century ago.

Eugen Sandow's Inspiration

In his youth, Eugen Sandow accompanied his father on several trips to Italy, where he spent most of his time in museums and art galleries. 

The sculptures and paintings by old masters fascinated him, and studying the muscular sculpted and painted bodies became Sandow's personification of health and strength. He went home, determined to discover the secret of developing the perfect body. 

In his quest to replicate the physiques of the ideal bodies in the museums, Sandow exercised and took measurements, which he compared to the ancient statues in Rome during multiple subsequent visits to Italy.

The desire of men to imitate him is not surprising. His biceps measured an impressive 19.5in. His thighs were the size of Chris Hoy's—a well-known British cyclist renowned for his powerful thighs that measured 27 inches. However, what was perhaps most eagerly desired was his eight-pack and his substantial chest, which at 48 inches could be flexed to 62 inches.

Eugen Sandow's Workout Routine

Eugene Sandow was determined to develop training methods that will develop each individual muscle group. Unlike modern bodybuilding routines that often isolate specific muscle groups, Sandow's approach was holistic, focusing on full-body workouts that promoted balance, symmetry, and overall physical fitness.

His methods were rooted in the belief that every muscle should be developed in harmony with the rest of the body, creating a physique that was powerful and visually pleasing. 

Eugen Sandow said: “giving each individual muscle a movement, and of so arranging the form of the exercises that when some muscles are brought into play others are relaxed and left without strain.”

1. Full-Body Workouts

Sandow's training emphasized the importance of engaging the entire body in each workout session. Rather than concentrating on individual muscles, he performed exercises that worked multiple muscle groups simultaneously. This approach built functional strength and ensured that no part of the body was neglected.

Based on information in the book by Eugen Sandow: Strength and How to Obtain It, he worked hard at improving exercise equipment, and had invented various devices such as rubber strands for stretching and spring-grip dumbbells.

The book indicates that some of Sandow's go-to exercises included weighted lunges and squats, which targeted the legs, core, and lower back, as well as deadlifts, which engaged nearly every major muscle group.

Sandow also incorporated overhead presses to develop the shoulders and arms, along with gymnastics and bodyweight exercises like push-ups and pull-ups to enhance flexibility and core strength. These compound movements were key to achieving the balanced and symmetrical physique that Sandow admired.

Sandow’s exercise regime included the following:

• – Bicep curls (including reverse)
• – Shoulder press
• – Lateral raises
• – Squats 
• – Lunges
• – Kettlebell swing
• – Wrist curls
• – Sit-ups
• – Pushups

2. Progressive Overload

One of the principles that set Sandow apart was his early adoption of progressive overload, a concept that is now a cornerstone of strength training. Sandow believed in high rep counts, and understood that to continue gaining strength, it was necessary to gradually increase the resistance or weight used in exercise. The rep count should be increased by one or two reps per day.

He advised his followers to start with weights they could comfortably lift with proper form, and to slowly increase the load as their strength improved. Sandow's approach to progressive overload was meticulous. He advocated for small, incremental increases in weight, ensuring that the body had time to adapt and grow stronger without risking injury.

Eugen's recommended minimum amounts of reps should be done with the weight you start with. When it comes to increasing the weights, Sandow says that if you do 120 reps in a workout, you add 2 pounds (1 kilogram) to your weight and start again with the same reps count. 

This methodical progression allowed Sandow to build impressive strength while maintaining the symmetry and aesthetics that were so important to him.

3. Use of Light Dumbbells and Resistance Bands

While Sandow was known for his strength, he also recognized the value of lighter weights and resistance bands in sculpting the body. He believed that using light dumbbells for higher repetitions was essential for refining muscle definition and improving muscular endurance.

“Nothing, in my opinion, is better than the use of the dumb-bell, for developing the whole system, particularly if it is used intelligently, and with a knowledge of the location and functions of the muscles.” — Eugen Sandow

Sandow would often perform exercises with light weights to target smaller, stabilizing muscles that might not receive as much attention during heavy lifting. He recommended, depending on the exercise type,  using light weights of  5-10 lbs, performing in 10 – 15 reps and 2 – 3 sets.

He also utilized rubber resistance bands to add variety to his workouts and to challenge his muscles in different ways. This focus on both heavy and light resistance training allowed Sandow to develop a physique that was both powerful and finely chiseled.

4. Flexibility and Endurance Training

Sandow's commitment to physical culture extended beyond strength training to include flexibility and endurance exercises. He believed that a truly fit body should be as flexible and agile as it was strong. To this end, Sandow incorporated stretching routines into his daily regimen, ensuring that his muscles remained supple and his joints mobile.

In addition to stretching, Sandow engaged in endurance activities such as running and swimming. These exercises helped to build cardiovascular fitness, improve stamina, and support overall health. Sandow’s holistic approach to training, which combined strength, flexibility, and endurance, was ahead of its time and contributed to his reputation as the epitome of physical perfection.

Eugen Sandow’s workout routine was a masterclass in balanced and effective training. His emphasis on full-body exercises, progressive overload, and the incorporation of both heavy and light resistance ensured that his body was not only strong but also harmonious in its development. 

Sandow's methods, grounded in discipline and consistency, remain relevant today for anyone looking to achieve a physique that is both powerful and aesthetically pleasing.

As a part of the basic exercise plan structure, Sandow also recommended the following:

1. Breathing through the nose when exercising
2. Keeping the knees slightly bent to improve posture and circulation
3. Work on alternative sides for better blood flow, e.g., when doing bicep curls, do them left, right, left, right.
4. Exercise outside in the fresh air as often as possible. 
5. Mind muscle focus — Eugen regarded the mind as the most powerful muscle.
6. Take a cold bath immediately after working out while the body is hot.

Interesting note: Eugen recommended an early start. Here is an excerpt of his book: Strength and How to Obtain It.  

“Parents who desire to see their little ones grow into well-developed men and women may be advised to buy their babies light wooden dumb-bells as play-things. The exercises themselves, of course, should not be attempted until the child has reached the age of six or seven.”

Here you can download Strength and How to Obtain It for free.

Eugen Sandow's Diet Plan

In an era before the advent of modern nutritional science, Sandow intuitively understood the importance of a balanced diet that supported his intense training and overall health. It was in the late 19th – early 20th century, an era of natural, nutritious produce without the addition of synthetic fillers and artificial flavors and additives, and genetic modification was way off in the future. 

Sandow’s approach to eating was simple, natural, and focused on providing the body with the nutrients needed to fuel both muscle growth and recovery. He did not restrict himself or overindulge in the more decadent foods of life. His diet plan focused on moderation.

1. Simple and Natural Diet

Sandow’s diet was rooted in the consumption of whole, unprocessed foods. He believed that the quality of one’s diet directly influenced physical performance and the ability to build muscle.He opted for fresh, natural ingredients. This emphasis on a clean diet was ahead of its time and remains a fundamental principle in modern nutrition.

Interestingly, while Eugen Sandow is known as The Father of Bodybuilding, he was also the first person to publicize and market a diet. However, it was very basic, and he certainly had no need for detox, and the term “cheat days” did not exist at the time. Sandow said:

“I am myself no believer in a special diet, still less in a rigid one, as necessary while training.”

Sandow’s meals were typically straightforward, consisting of basic yet nutrient-dense foods. He preferred to eat when he felt the need throughout the day, ensuring a steady supply of energy and nutrients to support his training regimen. This approach helped him maintain stable blood sugar levels and provided his body with a constant flow of the building blocks required for muscle repair and growth.

2. Nutrition Sources

Protein was a cornerstone of Sandow’s diet, as he recognized its essential role in muscle development and recovery. His protein sources were primarily lean meats, such as chicken, beef, and lamb, which provided the high-quality amino acids necessary for muscle repair. Sandow also consumed raw eggs and dairy products, which were rich in protein and other vital nutrients.

In addition to animal-based proteins, Sandow included plant-based sources like legumes, nuts, and seeds in his diet. These foods contributed to his overall protein intake and fruits and vegetables  provided essential vitamins, minerals, and healthy fats. Sandow’s balanced approach to protein consumption ensured that his muscles had the necessary fuel to grow and recover, helping him to build and maintain his legendary physique.

Eugen Sandow avoided strong spirits and liquor, but it appears he enjoyed beer and wine in moderation

4. Hydration and Supplements

Hydration was another important aspect of Sandow’s diet plan. He understood the critical role that water played in maintaining muscle function, joint health, and overall well-being. Sandow made sure to drink plenty of water throughout the day, particularly before and after his workouts, to stay hydrated and support his body’s needs during intense physical exertion.

While modern athletes often rely on various supplements, in Sandow’s days the natural approach was the only option. He believed in getting most of his nutrients from whole foods, but he did occasionally use natural supplements or remedies, such as herbal teas and tonics, to enhance his health and performance. These natural supplements were likely used to aid digestion, improve circulation, and boost overall vitality, reflecting Sandow’s holistic approach to physical culture.

5. Mastication

Eugen Sandow took his time when chewing his food. He believed that food masticated into a very fine paste is easier digested, and nutrients are better absorbed to produce maximum benefits for overall health.

Sandow was able to fuel his body for peak performance and maintain the impressive physique that made him a legend in the world of bodybuilding. His intuitive understanding of nutrition laid the groundwork for many of the dietary principles that are still followed by athletes and bodybuilders today.

Eugen Sandow’s Legacy

Eugen Sandow, known as the “Father of Modern Bodybuilding,” revolutionized the fitness world with his focus on balanced, symmetrical physiques, setting the standard for modern bodybuilding. His principles, such as full-body workouts, progressive overload, and a diet emphasizing whole, natural foods, remain foundational in strength training and sports nutrition today.

Sandow's impact extends beyond bodybuilding to the broader fitness culture, influencing gyms, training methods, and the emphasis on health and aesthetics in fitness. His legacy continues to shape the fitness industry, inspiring both athletes and fitness enthusiasts.

Along the way, Sandow changed peoples’ ways of viewing and understanding the human body.

Eugen Sandow’s methods, though developed over a century ago, offer timeless wisdom that can enhance any modern fitness routine. By embracing his principles of balanced, full-body training, progressive overload, and a diet rich in natural, whole foods, you can work toward a physique that is not only strong but also harmoniously developed and healthy.

Sandow’s emphasis on consistency, discipline, and the mind-body connection remains as relevant today as ever. Whether you’re a seasoned athlete or just beginning your fitness journey, integrating these time-tested strategies into your routine can help you achieve your goals with greater effectiveness and sustainability. 

Take inspiration from the legacy of a true pioneer and let Sandow’s principles guide you toward a stronger, more balanced, and healthier you. 

The Best Of Both Worlds

While Eugen Sandow and his contemporaries sculpted their physiques without the aid of modern supplements, today's bodybuilders have access to advanced nutritional tools that can enhance their training results. 

If you're aiming to achieve a physique reminiscent of “The Father of Bodybuilding,” consider incorporating ADABOLIC with Branched-Chain Amino Acids (BCAAs) into your regimen.