BTS Jungkook Diet and Workout Program

BTS Jungkook Workout Program

Jungkook is the youngest member and vocalist of the South Korean boy band, BTS (Bangtan Boys). Besides his innate singing talent, the K-pop star is known for his chiseled physique and rock-solid abs. 

Apart from singing and dancing, Jungkook loves to work out, and he usually gives his fans a glimpse of his washboard abs by lifting his shirt while shaking a leg on stage. 

Here is a weird observation – Guys in boy bands are usually in shape. Remember the last time a boy band with out-of-shape guys became immensely popular? Yup, we neither. 

We would go as far as to say that a boy band’s fitness level is a contributing factor in their success, especially among the female audience. 

We know DJ Khaled will hate us for this, but we are still going to say it. To increase their odds of success in the music and show biz, boy band members need to be in shape. 

Boy band members do not have to be shredded to the bone or jacked like a bodybuilder, but they do need to be in an aesthetically appealing shape. Don’t believe us? Let us do a small exercise. What are the first two names that come to your mind when we say, “boy band?

We will go first. Harry Potter and Twilight

What do you mean these are not boy bands?

Okay, we will let you have this one.

Our next two favorite bands are One Direction and Jonas Brothers. Now, how many out-of-shape guys do you see in all these bands combined?

Co-incidence? We don’t think so, but we digress.

Jungkook Stats

Real Name: Jeon Jung-kook

Height: 5’10” 

Weight: 150-160 lbs

For the people who do not follow K-pop (what are you doing with your lives?), Jungkook is a big deal in South Korea. In a 2019 survey, Jungkook ranked as the third most-loved celebrity of the year in South Korea. On top of that, Jungkook’s popularity has earned him the nickname “Sold Out King.”

The K-pop star has also found admirers in Ryan Reynolds and Ariana Grande, who routinely like his posts on Social Media. 

Jungkook Diet Program

There are no cheat meals on the Jungkook diet program. The K-pop star is obsessed with maintaining a sharp jawline and does not let his cravings get the better of him. 

The K-pop idol is known to take extreme dietary measures to look the best for his music videos. One of the most talked-about events was when he went on an extreme diet. He starved himself for five days before filming the music video for “Butter!

According to the Sold Out King, he is a mesomorph and gains weight easily. While most bodybuilding fans would kill for this body type, Jungkook likes to remain lean throughout the year as it helps him perform better on stage. 

There is a funny story to back this up. In an on-air BTS appearance, members of the boy band are seen relishing donuts and tteok-bokki. On the other hand, Jungkook only smells the food and steps away. We have to be honest, a little tear rolled down our cheek while watching the clip.

In an interview, Jungkook is quoted as saying, “If he hadn’t been a superstar, he would have ordered beer and food right now.” If this did not develop a soft spot for the Sold Out King in your heart, you might not know this yet, but you are probably related to Medusa

Related: Body Type Quiz: Find Your Body Type Endomorph, Ectomorph, or Mesomorph?

Jungkook Diet Regimen

South Korean cuisine is comparatively healthier than the other Asian cuisines. This is a major boon for South Koreans who want to get in the best shape of their lives without having to give up their favorite dishes. 

Some of Jungkook’s favorite dishes include:

  • Kimchi (The traditional dish of South Korea. Low in fat and calories and good for people trying to lose weight)
  • Bulgogi (barbecued beef)
  • Mandu-guk (beef stew)
  • Galbi Tang (beef rib stew)
  • Panchan or banchan (assorted, small dishes of food with rice)
  • Spring rolls (not fried)
  • Rice (Koreans prefer rice over bread in form of rice noodles)

Jungkook Meal Plan

The BTS singer knows that abs are made in the kitchen, and he is very particular about what he puts in his body. Jungkook eats three meals a day with a light snack to ensure he is meeting his daily macronutrient needs. 

This is what Jungkook’s daily meal plan looks like:

Half Boiled Egg

Meal 1: Breakfast

  • Egg white omelet
  • Whole-grain bread
  • Chicken sausage 
  • Fresh juice

Jungkook focuses mainly on protein to meet his daily caloric goals. He understands the importance of breakfast and fuels up with a nutrient-dense meal early in the AM.

The K-pop star avoids egg yolks and instead opts for less-fatty and lower cholesterol egg whites. 

Also Read: Eggcellent Nutrition Tips: Healthiest Ways To Eat Eggs

Meal 2: Lunch

  • Salad
  • Chicken/salmon 
  • Olive oil

Jungkook follows a rather simple diet plan. He does not eat exotic dishes that would require you to hire Gordon Ramsay to prepare your meals. Keeping it simple removes unnecessary friction and will help keep you on the fitness path. 

Meal 3: Snack

  • Soup

The Sold Out King has a simple soup in the evening. His soup has a chicken-broth base, rice noodles, and vegetables, such as carrots, green onions, peas.

Meal 4: Dinner

  • Meat (Chicken/Beef/Fish)
  • Rice
  • Veggies

For dinner, Jungkook often pairs chicken breast with sautéed or boiled vegetables. He is also a fan of bulgogi, a Korean dish made of thin, marinated slices of beef or pork grilled on a barbecue. 

Jungkook Training Program

The popularity of BTS continues to skyrocket with every new album, and we do not see this trend changing anytime soon. But despite their packed schedules, Jungkook finds time to train.

Apart from being an A-list music icon, Jungkook’s physique has fitness-lovers interested in his workout routine. His training routine is a minimalist’s dream – simple but effective. 

Jungkook’s training routine does not need fancy equipment or getting a gym membership. This makes it the perfect fit for people who cannot squeeze a gym training session into their schedules. 

You could carve a chiseled physique like the K-pop star from the comfort of your home. All you need is dedication, determination, and a boat-load of persistence. 

Jungkook Workout Routine

The Sold Out King’s training regimen consists of two parts, cardio and bodyweight exercises. To build a physique like Jungkook, both are indispensable. 

Via Giphy

Part 1: Cardio

Getting to the top in the music industry and staying there requires a lot of work. Besides working on his singing, Jungkook spends a lot of time dancing and rehearsing for shows. 

The boy band star does not perform vanilla cardio exercises. He gets most of his cardio with 2-3 hours of dance practice each day. If you fancy some dance action, find an intense dance class that will teach you some sick moves to perform at your wedding. 

Remember: No clubbing, no alcohol, and no cheat meals. We are doing this the Jungkook way.

If you are not a fan of dancing but want washboard abs like Jungkook, go for old-school cardio exercises like running, biking, or rowing. 

To follow a caloric deficit state as per the diet mentioned above, you should shoot for anywhere between 700-1000 calories burned in the cardio phase of your workout.

It does not end here. Jungkook wraps up his training routine with 20-30 minutes of boxing moves after his bodyweight training routine.

Check Out: Calorie Deficit Calculator

Part 2: Bodyweight Training Routine

The K-pop star’s bodyweight training is simple, or at least it looks like that on the surface. He performs a circuit of ten exercises and does 10-20 reps of each movement. 

Jungkook’s circuit training routine includes upper body, core, and lower body exercises. By the time you are done with the workout, your muscles will be begging for mercy. The K-pop icon’s bodyweight workout consists of:

Here is how to perform the exercises in the Jungkook workout program:

1. 20 Squats

  1. Stand with your feet shoulder-width apart, and toes slightly turned out (between 5 and 15 degrees).
  2. Initiate the movement by pushing back your hips and bending at your knees to lower down as far as possible.
  3. Pause for a second at the bottom.
  4. Press through your heels to return to the starting position.
  5. Pause and contract your quads and glutes at the top of the movement. 
  6. Maintain an upright torso throughout the exercise.
  7. Repeat for 20 reps.

2. 10 Push-ups

Push Up Variations

  1. Kneel on the ground on all fours.
  2. Step your feet back so that your legs are fully extended. 
  3. At the starting position, your hands should be under your shoulders.
  4. Slowly bend at your elbows and lower your body to the floor until your chest is a few inches off the floor.
  5. Return to the starting position explosively.
  6. Pause and contract your pecs at the top of the movement.
  7. Repeat for 10 repetitions.

3. 20 Jump Squats

Jump Squats
  1. Stand with your feet shoulder-width apart, and toes slightly turned out (between 5 and 15 degrees).
  2. Initiate the movement by pushing back your hips and bending at your knees to lower down as far as possible.
  3. Engage your quads, glutes, and hamstrings and propel your body up and off the floor, extending through the legs. With your legs fully extended, your feet will be a few inches (or more) off the floor.
  4. Focus on having a soft landing and descend into the squat again for another explosive jump. 
  5. Repeat for 20 reps.

4. 20 Pike Push-Ups

  1. Get into a push-up position and make sure your body is in a straight line.
  2. Lift your hips up and back, forming an inverted “V”. 
  3. Lower your upper body towards the ground by bending at your elbows.
  4. Pause at the bottom.
  5. Slowly extend your arms to return to the starting position.
  6. Repeat for 20 repetitions.

5. 10 Elbows-to-Hands Planks

  1. Start in a push-up position and ensure your body is in a straight line.
  2. Slowly lift your right arm off the floor, bend it at your elbow and place your elbow on the floor under your shoulder.
  3. Repeat the process with your left arm.
  4. Reverse the process and get back to the push-up position, starting with your right arm.
  5. Complete 10 reps on each arm.

6. 20 Mountain Climbers

  1. Start in a push-up position with your arms fully extended and your hands under your shoulders.
  2. Lift your right leg off the floor and bring your right knee towards your chest while keeping your body steady.
  3. Return your right leg to the starting position.
  4. Repeat with your left leg.
  5. Complete 20 repetitions on each leg.

7. 15 Burpees

  1. Stand upright with a shoulder-width stance.
  2. Lower your body by performing a squat. 
  3. As you approach the bottom of the squat, lower your hands to the floor in front of you so they are just inside your feet.
  4. With your weight on your hands, kick your feet back so you are on your hands and toes, and in a push-up position.
  5. Perform a push-up.
  6. Do a frog jump and bring your feet under your shoulders.
  7. Stand and reach your arms over your head.
  8. Jump as high as you can, explosively.
  9. Repeat for 15 repetitions. 

8. 20 Crunches

  1. Lay down on an exercise mat.
  2. Bend your legs at your knees and place your feet flat on the floor.
  3. Tuck your hands behind your neck.
  4. Without using any momentum, lift your chest off the floor until your torso is perpendicular to the floor.
  5. Pause and contract your abs at the top of the movement.
  6. Slowly return to the starting position. 
  7. Repeat for 20 reps.

9. 20 Leg Raises

  1. Lay down on an exercise mat with your legs extended and your hands tucked under your hips for support.
  2. While focusing on your abs and maintaining a slight bend in your knees, lift your legs until they are perpendicular to the floor.
  3. Slowly lower your legs in a controlled manner until your toes are a few inches off the floor.
  4. Repeat for 20 repetitions.

10. 15 Superman

Superman Exercise

  1. Lie on the floor in a prone (facedown) position, with your legs straight and your arms extended in front of you.
  2. Slowly lift your arms and legs off the floor until you feel your lower back muscles contracting.
  3. Engage your glutes, core, and shoulder blades simultaneously.
  4. Keep your head in a neutral position (facing the floor) throughout the exercise.
  5. Aim to lift your belly button off the floor to contract your abs. 
  6. Hold this position for 2-3 seconds.
  7. Lower your arms, legs, and belly back to the floor.
  8. Repeat for 15 reps.

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Wrapping It Up

Jungkook is an icon on and off-stage. His training and diet routine is simple, easy-to-follow, and effective. If you have always wanted to transform your body but could not find the time to join a gym, the K-pop star’s no-equipment at-home workout is all you need. 

Stick to the transformation program for 12-weeks, and you will be surprised with the results. Feel free to use alternate exercises to spice up your workouts and keep your muscles guessing. We cannot wait to see your transformation. Good luck!


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