BTS, the K-pop megagroup that has taken the world by storm, is celebrated not only for their music but also for their impeccably chiseled physiques. The group has earned a spot in the Guinness World Records Hall of Fame with enough album sales and Spotify streams. Even after breaking records worldwide with chart-topping albums, sold-out stadium tours, and Guinness World Records, BTS-Jin, Suga, J‑Hope, RM, Jimin, V, and Jungkook-have returned from their mandatory military service looking sharper, stronger, and more defined than ever. Fans noticed immediately: the seven K-pop icons aren’t just back-they’re ripped. Achieving this level of fitness and allure requires substantial effort, discipline, dedication, and consistency, even amidst demanding work schedules. While their love for food is no secret, they maintain a strict regimen of intense workouts and diets to stay in shape.
Intriguingly, despite offering occasional peeks into their eating habits, the Kpop sensations have maintained an air of mystery around their diet regimens.
According to their personal trainer Ma Sun Ho, revealed in a recent YouTube vlog, achieving those sculpted physiques isn’t about shortcuts. It’s a combination of precise, muscle-focused training and relentless discipline. To better understand their approach, GQ spoke with celebrity trainer Kirk Myers, founder of L.A.’s Dogpound gym and coach to stars like Tom Holland and Taylor Swift. Here’s what sets BTS’ workout apart-and what you can apply in your own routine.
Extreme Diets of BTS Members
Behind their flawless and stunning appearance lies a rigorous regimen of intense workouts and strict diets. Behind the scenes, the Kpop sensations have shared some startling secrets about their diets that have left fans stunned and concerned. Some BTS members have, at times, followed unbelievable diet plans to stay fit and look fab.
- Jungkook: To prepare for a music video, the Golden Maknae survived solely on water for five days, abstaining from food entirely. This extreme regimen left fans and other members of the group stunned, highlighting his dedication to maintaining a flawless physique.
- Jimin: Jimin's extreme dieting habits are the most shocking. He achieved an impressive 7kg weight loss over two years by pushing himself with rigorous exercise and a strict diet. For the Blood Sweat & Tears era, he survived on just one meal a day for 10 days, leaving him drained and frequently collapsing during rehearsals.
- Jin: Jin's diet for BTS's Wings album was incredibly strict. He ate two packs of chicken breast daily, totaling four chunks for an entire year. Jin's extreme diet led to malnutrition as he refused to take vitamins, showcasing his dedication to maintaining intense beauty standards.
- RM: RM's candid Weverse post left fans concerned about his strict diet and exercise regimen. Weighing 74kg, he revealed a rigorous routine of working out five days a week and fasting after 6 pm which also sparked worries about the pressures of maintaining a lean physique among the fans.
- V: Despite his love for fattening foods like hamburgers and fried chicken, V adopts a strict workout regimen and diet during comeback seasons, unveiling a dapper and toned physique that leaves fans in awe.
- Suga: Suga's breakfast smoothie recipe is jaw-dropping. On MUSIC BLOOD, the BTS rapper revealed his unconventional blend of almond milk, bananas, blueberries, protein powder and surprisingly, chicken breasts. This unusual concoction is meant to aid muscle gain, leaving the Army stunned by his dedication to fitness.
- J-Hope: Jhope's approach to staying in shape is disciplined and deliberate. He revealed that he controls his food portions to maintain a toned physique. By carefully managing his calorie intake, Jhope ensures he stays fit and healthy, showcasing his dedication to his craft and physical well-being.
Jimin's Fitness Regimen
The overall fitness and agility evident in Jimin and his fellow members highlight their commitment to rigorous fitness and training programmes. If you aspire to attain a toned and fit body akin to Jimin's, we're here to guide you on your journey.
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Cardio
No surprises here, as the BTS star has consistently impressed us with his captivating dance moves over the years. It's widely acknowledged that BTS members fulfill their cardio needs through rigorous dance sessions lasting up to two hours. As reported by Kpop Starz, Jimin also incorporates cycling and running into his routine to meet his cardiovascular fitness requirements. Engaging in activities such as cycling, running, jogging, rowing, swimming, walking, hiking, and even routine tasks like cleaning and gardening can contribute to improving your cardiovascular health.
Body Weight Exercises
Looking for a cost-effective and adaptable workout to enhance overall fitness and strength? Look no further than bodyweight exercises. Whether you're a novice mastering fundamental movements like squats and push-ups or an advanced fitness enthusiast aiming for more challenging exercises, integrating bodyweight moves into your routine is essential. In Jimin's case, the singer reportedly favors exercises like push-ups, crunches, squats, and wall pull-ups.
Abs Workout
According to GQ, Jimin's (Jimin interesting facts) abdominal workout regimen includes pike push-ups, jumping jacks, leg raises, and push-ups. Engaging in core workouts not only helps in achieving those coveted six-pack abs but also enhances the ease and efficiency of your daily tasks. It is recommended to incorporate ab workouts into your routine 2-3 times a week, allowing at least 48 hours of rest between sessions for proper recovery. Having a strong core isn't just about aesthetics; it contributes to an overall athletic lifestyle by providing stability to your body. The abdominal muscles play a vital role in maintaining proper posture, supporting the spine, ensuring balance, stability, and even assisting in respiratory functions. This becomes particularly crucial for individuals involved in demanding activities or sports, as a robust core strengthens your limbs, allowing you to punch harder, move faster, or exert more force.
CrossFit Training
CrossFit has been a transformative experience for Jimin, enhancing his dancing skills and instilling a sense of strength. According to Koreaboo (via GQ), Jimin highlighted the positive effects of CrossFit, stating, “I actually feel stronger. It’s also brought greater stability to my dancing. Perhaps it’s because of my increased core strength, but I’ve noticed that I have better balance now.” CrossFit, designed to be a comprehensive workout engaging the entire body, contributes to overall fitness. With elements of weightlifting, it promotes significant development of strength and muscle. Additionally, incorporating cardio exercises like running and cycling enhances cardiovascular fitness and endurance.
BTS's General Workout Principles
BTS’ routines show that even in a glittering industry, muscle growth is rooted in discipline, technique, and teamwork.
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Train to Failure
BTS’ sessions are packed with dumbbell curls, military presses, and bodyweight exercises, often performed until failure. Myers explains, “Training to failure is one of the most effective ways to stimulate muscle growth.” When the members reach their limit, Ho often provides “assisted reps,” gently helping them push just past their usual stopping point. This combination of effort and assistance accelerates strength gains and breaks through plateaus.
Inside BTS’ Training Sessions: The Step-by-Step Muscle-Building Routine That Made Jin, Suga, J‑Hope, RM, Jimin, V, and Jungkook So SwoleSlow, Controlled Reps Are Key Momentum is avoided at all costs. BTS lift slowly, pause at the top and bottom of movements, and resist swinging the weights. Myers notes, “Controlled reps are the secret sauce. If you let momentum carry the weight, your muscles aren’t doing the work-they’re cheating.”
Blend of Machines and Free Weights
Their routines combine free weights and machines to target muscles from multiple angles. Dumbbells engage stabilizers, while machines isolate specific muscles. As Myers points out, “The combination hits muscles differently and keeps growth consistent.” This mix also ensures workouts remain varied and engaging.
Emphasizing the Negative
BTS pay careful attention to the lowering phase of exercises like shoulder presses and lateral raises. Myers highlights, “Focusing on the eccentric part of the movement is crucial for strength and muscle growth.” Turning the so-called ‘easy’ part of an exercise into the most effective phase maximizes results.
Range of Motion Matters
From Jungkook’s full overhead lateral raises to V’s partial curls, BTS often vary the range of motion to challenge muscles in new ways. Myers explains, “Altering the range works muscles differently and keeps growth consistent.” This strategic variation ensures every fiber is engaged.
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Power of Teamwork
Training together adds accountability and motivation. Myers notes that working out with a partner-or in BTS’ case, six others-can significantly improve consistency and effort. Their camaraderie transforms workouts from a chore into a shared challenge, pushing each member to their limits.
Lessons for Everyone
While most of us don’t have a private trainer or a seven-member band to spot us, the principles remain practical: push to failure, mix machines with free weights, control every rep, experiment with range of motion, and make your workouts enjoyable.