How K-Pop Star Wonho Trains to Stay Jacked


Wonho is not the type of slim, lithe guy lots of people envision when they think of a former boyband member whose music videos are heavy on choreographed dance routines and eye-popping visuals. The K-Pop star, who is now a fully-fledged solo act, looks more like a bodybuilder when he takes off his shirt (which is more often than not, as you'll know if you're amongst his 2.7 million Instagram followers). His muscles aren't far from superhero status, as Men's Health Korea tabbed him 'Captain Korea' on its cover last year. He can still nail every step in his videos, though; his training is all part of taking care of his body, a matter of utmost importance to the singer.

He commits a huge amount of time to his workouts, training twice a day for four to five hours total with just one day off for rest and recovery. "It's hard, but as a performer you have to care about your physical and mental health," Wonho told the Men's Health US crew when they caught up with him in Seoul, South Korea to film his training regimen. The singer doesn't commit each day to one specific body part, instead hitting different muscle groups with each session (for example, chest in the morning and back in the evening). He trains his lower body twice a week.


Wonho walked them through his standard back training routine with his strength coach Kim Ki-Nam. After the session, the singer got a Graston massage to help increase blood flow to his back muscles to help aid recovery.

Wonho's Big Back Workout

  • Lat Pulldown

    4 sets of 10 to 15 reps

    • Single-Arm High Row

      4 sets of 15 reps per arm

      • Single-Arm Machine Pulldown

        4 sets of 15 reps per arm

        • Dumbbell Row

          4 sets of 15 reps per arm

          • Bent-Over Cable Pull

            4 sets of 15 reps

            • Pullups

              3 sets of 10 reps

              From: Men's Health US

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              About The Author
              Brett Williams, NASM
              Brett Williams, a fitness editor at Men's Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running. You can find his work elsewhere at Mashable, Thrillist, and other outlets.
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