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The past decade has seen the rise of Jungkook, the lead singer of the K-pop group BTS. 

Known for his incredible vocals and masterful choreography, he has become one of the world’s biggest names in entertainment. 

But have you ever wondered how the lead singer of the biggest band on the planet stays in such phenomenal shape?

Today, let’s discuss the Jungkook workout routine and diet plan. We’ll go over his training fundamentals, supplement preferences, and more to help you obtain a lean, megastar frame.

Let’s dive in.

Jungkook Current Bio and Stats

Jeon Jung-kook was born on September 1st, 1997 in Busan, South Korea.

Jungkook had an active youth with aspirations of being a professional badminton player. However, after these dreams changed when he saw South Korean singer G-Dragon perform.

He would then audition for Superstar K, a South Korean talent show. Sadly, he was not selected, but he did receive a number of offers.

It wasn’t long before he was introduced to other members of BTS and began his formal dance training.

Rehearsing between two and three hours per day, Jungkook’s schedule requires unbelievable coordination and endurance. During practice he burns thousands of calories, which gives him his famous physique.

However, his training doesn’t stop there. He also performs bodyweight and resistance training routines to bolster his strength, as well as boxing sessions to elevate his aerobic capacity.

  • Age: 26 Years Old
  • Height: 5’10”
  • Weight: 150-160 lbs
  • Birthday: September 1st, 1997
  • Occupation: Vocalist
  • Retired/Active: Active

Jungkook Workout Fundamentals

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Being a member of the biggest band on the planet means a tight schedule. Between travel, rehearsal, shows, and other appearances, there is little for much else in Jungkook’s life.

However, this doesn’t stop him from getting up each day and getting in his daily workout.

In a stream a fan asked him, “How do you lose weight?” Jungkook would go on to describe his daily morning workout routine consisting of single-set bodyweight exercises. He relies on squats, abs, and lunges to help keep him in shape. 

While this is the closest thing we have seen to his actual workouts, Jungkook also does resistance training and boxing, bolstering his famous physique and boosting his cardio capacity.

He’s also posted a series of late night workouts on socials, displaying his dedication to staying at the top of his game.

Jungkook Workout Routine

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Jungkook’s workout routine is basic in appearance. However, it’s his dedication to performing it each morning when he wakes that helps create a strong foundation to perform.

Below we have listed both Jungkook’s daily workout routine, late-night workout and bodyweight workout routine. We have the exercise, sets, reps, and rest times, and a weekly schedule so you can train exactly like a BTS megastar.

Jungkook Workout Weekly Schedule


Jungkook Daily Workout Routine (Duration 15 Minutes)

jungkook daily workout routine
ExerciseSets RepsRest
Squats110030-45 secs
Abs13030-45 secs
Lunges22030-45 secs
Plank11 Min30-45 secs
Side Plank11 Min30-45 secs
Burpees11530-45 secs

Jungkook Late Night Workout Routine (Duration 40 Minutes)

Little is known about the exact sets and reps performed for Jungkook’s late night workout so we have gone ahead and filled in the blanks to provide you with a complete workout. 

ExerciseSets RepsRest
Chin-Ups22030-45 secs
Dips21030-45 secs
Squats22030-45 secs
Dumbbell Rear Delt Flys21030-45 secs
Dumbbell Lateral Raises21030-45 secs
Shadow Boxing23 minutes30-45 secs
Inverted Rows21030-45 secs
Push-Ups21030-45 secs
Ab Wheel Rollouts21030-45 secs

Jungkook Bodyweight Workout Routine (Duration 20 – 25 Minutes)

jungkook workout routine
ExerciseSets RepsRest
Squats12030-45 secs
Push-Ups11030-45 secs
Jump Squats12030-45 secs
Pike Push-Ups11030-45 secs
Elbow to Hand Planks11030-45 secs
Mountain Climbers12030-45 secs
Burpees11530-45 secs
Crunches12030-45 secs
Leg Raises12030-45 secs
Superman11530-45 secs

Jungkook Dieting and Food Preferences

To perform night in and night out, Jungkook fuels his body with a range of nutrient-dense, high-protein foods.   

Spread across three meals per day and a snack, Jungkook eats a balanced diet of lean meals including chicken and beef.

Carbs come in the form of wholegrain bread and rice plus healthy fats through fish.

Having said this, Jungkook has a massive appetite, as those two and three-hour rehearsals burn thousands of calories.

In many of his videos we can see him enjoying a range of his favorite dishes including Shin Ramyun, samgyeopsal (grilled pork belly), chicken makhani, and even pizza. 

jungkook diet preferences
Meal 1Egg White Omelet, Whole Grain Bread, Chicken Sausage, Fresh Juice
Meal 2Chicken or Salmon, Salad, Olive Oil
Meal 3Soup
Meal 4Chicken, Beef or Fish, Vegetable

Jungkook Diet Plan

jungkook's diet plan

Now that we have seen what Jungkook’s dieting and food preferences are, it’s time to share our Jungkook-inspired diet plan to help you help you carve out those washboard abs.

Below we have listed four meals including a range of Jungkook’s staple meals and his favorite Korean dishes. Plus, we have some helpful tips to manipulate your calorie intake to achieve your goals.

Meal 1

  • Whole Grain Korean Street Toast (Egg, Ham, Light Mayo, Carrot, Cabbage, Green Onion, Cheese, Ketchup)
  • Juice 

Meal 2

  • Korean Sticky Chicken (Boneless Breast, Soy Sauces, Honey, Sesame Seeds, Gochugaru, Rice Vinegar, Green Onion)
  • Jasmine Rice 

Meal 3

  • Samgyetang (Ginseng Chicken Soup)

Meal 4

  • Bulgogi (Korean BBQ Beef)
  • Jasmine Rice
  • Mixed Vegetables

Being the lead singer of the world’s biggest band not only requires remarkable talent, but a complete diet to fuel the body for those extreme schedules, rehearsals, and appearances.

That’s why Jungkook eats a nutrient-dense diet to give him protein to build and maintain muscle, carbs for energy and fats to absorb vital nutrients. 

If you are considering trying Jungkook’s BTS workout routine, we suggest you do the same. 

To do this, we recommend using our advanced calorie and macronutrient calculator.

Just add your age, gender, height, weight, and activity level to receive a precise calorie and macronutrient breakdown to help you build a body just like Jungkook.

Jungkook Supplement Preferences

jungkook's workout supplements

Jungkook’s supplement preferences are unknown. However, given that he isn’t undergoing your typical celebrity transformation it is safe to say he’s not smashing bags of creatine and aminos.

That being said, we would like to recommend to you a range of supplements that can aid you on your journey to carve out a lean BTS body.

Below is a list of our supplement recommendations.

Whey ProteinBuilds muscle, improves recovery
MultivitaminFills gaps in nutrition
Fish OilImproves cardiovascular Health

Final Thoughts

Jungkook’s achievements in K-pop and in the entertainment industry are a product of his dedication not only to his craft, but his health and fitness.

His ability to practice and perform all day, while still fitting in his training sessions, is what keeps him on top of his game year-round.

If you are considering trying his workout routine and diet plan, focus on consistency, eat nutrient-dense foods, and track your nutrition

Do these three things and you will sculpt your own lean BTS body.

So, are you thinking about trying the Jungkook workout routine and diet plan?

Which part of his training interests you most? 

What is Jungkook’s exercise routine?

Jungkook’s exercise routine consists of 100 squats, 30 reps of abs, lunges, planks, and burpees. In a livestream with his fans, he shares how he performs this routine each morning to start his day.

Does Jungkook do his workout everyday?

Jungkook works out everyday, performing a bodyweight exercise routine. He also performs several exercises using dumbbells and does boxing with his trainer.

What is Jungkook’s diet plan?

Jungkook’s diet plan contains whole foods including lean meat, rice, and vegetables. He also eats a range of his favorite Korean dishes including Shin Ramyun and samgyeopsal (grilled pork belly) to round out his diet.

How did Jungkook get abs? 

Jungkook got abs by eating a nutrient-dense diet high in protein, complex carbs, and healthy fats. He also rehearses two to three hours a day and exercises each day, which puts him in a calorie deficit to maintain his cut physique.

How many push-ups does Jungkook do?

Jungkook can do 240 push-ups. While he does perform a daily routine with just 10 push-ups, it’s been noted that he is a fan of bodyweight training to build and maintain strength, doing them regularly as a part of his bodyweight program and boxing sessions.

How much weight can Jungkook lift?

Jungkook can lift 88-lb. dumbbells on each side. While this has been suggested, there is little evidence to confirm his lifting capacity as he is more often than not performing bodyweight exercises and boxing. 

How many hours does Jungkook workout?

Jungkook workouts out for 20-30 minutes each morning, performing his daily bodyweight workout. He also completes both long late-night and boxing sessions with his trainer through the week to build strength and improve cardiovascular fitness.

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