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
- Bicycle kicks, lateral raises, side curls, leg extensions, hamstring curls, squats, cycling warm-ups, Arnold presses, and chest flys are an example of the workouts Wonho performs.
- Wonho diet comprises red meat, vegetables, white rice, chicken, asparagus, fish, sweet pumpkins, and fruits.
- Pre-workouts, and fat burners are the supplemnets Wonho takes.
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.
Related: Reg Park Workout
Monday: Arms, Shoulder, And Ab Workouts
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
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
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
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
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?
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?
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:
- https://pubmed.ncbi.nlm.nih.gov/15114265/
- https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/thermogenesis
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