Wonho Workout Routine, Diet Plan & Supplements

Benedict Ang, CPT, PN1-NC
Published by Benedict Ang, CPT, PN1-NC | Staff Writer & Senior Coach
Last updated: March 29, 2024
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Wonho is a South Korean pop music icon who gained fame as part of the band Monsta X before going solo. Real name Lee Ho-Seok is admired not just for his music but also his incredible physique and perfect abs.

As a fitness trainer, I'm always on the lookout for celebrity transformations and inspirational stories to motivate my clients and readers, which led me to analyze Wonho's training regimen and diet plan.

What's the secret behind a global pop sensation's captivating physique?

Read on and discover how to emulate Wonho's discipline and dedication.

Wonho Stats

  • Born: March 1, 1993
  • Height: 5’8”
  • Weight: 170 lbs

He was a star with Nu Boy and then Monsta X, where he gained most of his early fame. I remember watching him a few years ago and being blown away by his talent and shredded physique.

From his early days as a nascent K-Pop star to launching his current solo career, Wonho's devotion to fitness has always been relentless. His transformation is a testament to his discipline and dedication to fitness.

“I never thought life could get any better but I was wrong, so wrong.”

- Wonho Monsta X Lyrics

Wonho Workout Routine

This Wonho workout routine is heavily focused on the upper body, especially to get those well-defined abs. I've tried incorporating some of these exercises into my own routine and can vouch for their effectiveness.

All of the below exercises are three sets of 8-10 reps except for the ab workouts, which are three sets to failure.

Related: Reg Park Workout

Monday: Arms, Shoulder, And Ab Workouts

A person working out arms, shoulder, and abs

The former Monsta X member starts the week with a tough upper body routine that will also give you amazing abs.

  • Bicep curls
  • Front raise
  • Shoulder press
  • Side curls
  • Lateral raises
  • Preacher curls
  • Chair curl-ups
  • Bicycle kicks
  • V-ups
  • Hanging leg raises

Tuesday: Leg Workouts

A person working out their legs outside

To avoid the lollipop effect, Wonho shared that he added a dedicated leg day. Although some of my clients like to skip leg day, I've always emphasized its importance, and seeing Wonho prioritize it validates its significance.

  • Treadmill warm-up
  • Leg press
  • Hamstring curls
  • Barbell glute bridge
  • Leg extension
  • Squats

Wednesday: Back And Ab Workouts

A person doing back and ab workouts

This day aims to strengthen the back and get back to those six-pack abs. Personally, back day is one of my favorite workout days. I love the effect on my overall posture and strength.

  • Cycling warm-up
  • Deadlift
  • Standing lat pulldown
  • Shoulder flys with dumbbells
  • Chair curl-ups
  • Bicycle kicks
  • V-ups
  • Hanging leg raises

Thursday: Arms And Chest Workouts

A person doing arm and chest workouts at the gym

You need to exercise the upper body as much as possible at the gym to get those large arms.

  • Cairo warm-up
  • Push-ups
  • Barbell curls
  • Hammer curls
  • Arnold press
  • Incline bench press
  • Chest flys

Friday: Upper Body And Ab Workout

A person at the gym doing upper body workouts

And here is another day at the gym to exercise those wide shoulders, arms, and core muscles. Here are the exercises Wonho majors in:

  • Cardio Warm-up
  • Lat pulldown
  • Deadlift
  • Lateral raises
  • Hammer curls
  • Bicycle kicks
  • V-ups
  • Hanging leg raises

Saturday/Sunday: Recovery

Your muscles will feel tight after such an intense workout week. I've been there myself, especially after trying new routines and pushing myself hard.

The best thing you can do to prevent training-related injury is to rest and recover by going swimming, doing some light walking, dynamic stretching, and physiotherapy sessions.

Also, the National Library of Medicine considers a foam roller to massage your muscles and help improve blood flow to get you ready for the next workout routine [1]. These practices can alleviate muscle soreness and enhance flexibility and overall muscle health.

The weekend is also a chance for Wonho to catch up with friends and family and do some meditation and mindfulness practices that help him stay grounded and maintain a positive mindset which is crucial for his performance onstage.

Related: Dallas McCarver Workout and Diet: Ultimate Guide

What’s Wonho’s Diet Plan Like?

Chicken breast and vegetable meal

Besides his rigorous workout routine, Wonho's diet is instrumental in developing and maintaining his physique.

I didn't know this in my early days of fitness until I started focusing on my nutrition. The results were a game-changer. Now, I always tell my clients that diet makes up 70% of their fitness journey, which aligns with Wonho's approach.

Besides the regular lean proteins, complex carbs, and healthy fats, Wonho’s diet plan also focuses on getting plenty of vitamins and minerals through natural food.

Here's what his diet plan looks like:

  • Breakfast:  Red meat, White rice, Vegetables
  • Snack:  Protein shakes with chicken and asparagus
  • Lunch:  Fish, White rice
  • Evening meal:  Red meat, Sweet pumpkin, Vegetables

What Supplements Does He Take?

Close up image of supplement pills

In addition to the Wonho diet plan, I would suggest that you consider these supplements to complement your exercises.


A natural pre-workout supplement can give you a small boost in performance for your muscles. You won’t turn into Wonho overnight, but you’ll be able to do a few more reps or sets in each workout to get to your goal faster.

Fat Burner

Wonho has a very low BMI. Balancing low-fat reserves with bulking can be difficult. My dietician suggests that he might be into thermogenic fat burners for men. They help boost metabolism and lower fat percentage to low levels similar to those of Wonho [2].


  1. https://pubmed.ncbi.nlm.nih.gov/15114265/
  2. https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/thermogenesis
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About The Author

Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy
James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy

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