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Wonho Workout Routine, Diet Plan & Supplements

Tyler Sellers
Published by Tyler Sellers
Fact checked by Donald Christman, BHSc FACT CHECKED
Last updated: May 1, 2022

If you’re into Asian pop music from South Korea, then Wonho will be a familiar name to you. But the same should be true if you follow celebrities that go through huge body transformations.

And that’s what Wonho did when he joined Monsta X and then dedicated a load of time to going to the gym and working on every part of his body.

The K-Pop idol and former Monsta X member took it so seriously that his band members often spoke about how he even heads to the gym when they are on a busy tour schedule.

So, I spent a couple of weeks researching interviews and his social media accounts to see how he achieved this.

Quick Summary

  • Wonho started his road to musical fame with a boy band called Nu Boyz and then became part of Monsta X between 2015 and 2019.
  • During his time with Monsta X, he worked on a drastic transformation to go from slim to extremely ripped.
  • The secret to his workout routine and diet is complete dedication to working on his body every single day.

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. Then his body took over, and he became a huge solo star with millions of followers.

“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.

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

Monday: Arms, Shoulder, And Ab Workouts

Dumb bell curls workout

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

Leg press workout

To avoid the lollipop effect, Wonho shared that he added a dedicated leg day. 

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

Wednesday: Back And Ab Workouts

Performing a deadlift

This day aims to strengthen the back and get back to those six-pack abs. 

  • 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

Doing a push up

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

Using a Lat pulldown machine

And here is another day at the gym to exercise those wide shoulders, arms, and core muscles. 

  • 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 a workout week, and the best thing you can do is go for a few walks or a swim to keep them loose. Also, consider a foam roller to massage your muscles and help improve blood flow to get you ready for the next workout routine [1].

What’s Wonho’s Diet Plan Like?

Chicken breast and vegetable meal

Wonho’s diet plan focuses on getting plenty of vitamins and minerals through natural food, so in a nutshell, Wonho eats a healthy diet.

He also makes sure he drinks warm water with salty food, as he says this can help reduce water retention. I couldn’t confirm this theory, but it’s an interesting approach.

  • 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 powder with pills in the background

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

Pre-Workout

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 obviously has a very low BMI. And balancing low fat reserves with bulking can be difficult. With a natural thermogenic fat burner for men, you can boost your metabolism to achieve a lower fat percentage like Wonho [2].

Are You Ready To Train Like Wonho?

Even if you can’t see yourself as the next Monsta X member, there’s every reason to aim high for your goals and see if you can get a ripped physique and abs like Wonho.

The above exercises won’t be easy, and you’ll have to take a careful look at your breakfast, lunch, and dinner to get the right nutrition to support them.

But if you stick with it and add a good fat burner into your diet plan, then your physique has the right conditions to change a lot quicker.

These supplements are not an excuse to eat junk food, but with a strict diet and rigorous exercise, you’ll get rid of that fat considerably faster.


References:

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

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