K-Pop Star Wonho Shares His Back Workout And Physical Training


Wonho isn’t the kind of lean, lithe guy many people imagine when they think of a former boy band member whose music videos are loaded with choreographed dance routines and stunning visuals. The K-Pop star, who is now a solo act in his own right, looks more like a bodybuilder when he takes his shirt off (which is most often, as you’ll know if you’re one of his 2.7 million of Instagram followers). His muscles aren’t far off from superhero status, because men’s health Korea tagged it “Captain Korea” on its cover last year. He can, however, nail every step of his videos; his training is in the care of his body, a matter of utmost importance for the singer.

He devotes an enormous amount of time to his workouts, training twice a day for four to five hours in total with just one day of rest and recovery. “It’s hard, but as an artist you have to worry about your physical and mental health,” Wonho told the MH when we caught up with him in Seoul, South Korea to film his workout routine. The singer does not engage on a specific part of the body every day, but touches different muscle groups with each session (for example, the chest in the morning and the back in the evening). He trains his lower body twice a week.

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

Wonho’s big back training

    4 sets of 10 to 15 reps

      4 sets of 15 reps per arm

      • One-arm machine unwinding

        4 sets of 15 reps per arm

          4 sets of 15 reps per arm

            4 sets of 15 repetitions

              3 sets of 10 repetitions

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