From breaking out in the K-pop industry as a member of SF9, cementing his position as an admirable K-drama star with Extraordinary You and The King’s Affection and now taking over the modelling industry with his latest Calvin Klein shoot – Rowoon is acing it all without breaking a sweat. His talent is complemented by unrivaled looks and a physique to swoon over. Without gatekeeping any further, let’s take you through everything we know about the workout routine and diet of Rowoon, which will (hopefully) inspire fans to kickstart their fitness journey.
While Rowoon needs no introduction in the K-pop space, he made the world stop and stare while gracing the Oscars 2025 red carpet with a splash of style, clad in a blingy Amiri outfit. Not to forget that he’s also the male lead of the first K-drama to win an Emmy Award. Finally, his Calvin Klein campaign was the cherry on top, giving a glimpse into his toned summer body. So, what do his sweat sessions in the gym look like?
Rowoon swears by this workout routine and diet for a well-toned physique
In a conversation with Allure Korea, Rowoon’s trainer shared great insights into his workout and diet plan. He revealed that the actor works out four to five times a week, targeting different body parts in each session. A sucker for intense workout sessions, he tells his trainer to ‘kill him’ with the rigorous exercises. While the actor doesn’t get much of a workout while shooting, he makes it a point to train sincerely on off days. Even while he’s busy filming, he tries to get his body moving with at-home exercises for about 30 to 60 minutes. The key is to be regular. Check out the exercises which Rowoon emulates in his fitness regime:
Rowoon likes back exercises for better posture and flexibility
Want to know the secret to the singer’s wide shoulders and athletic body? It’s back exercises. The trainer mentioned that these usually include chin-ups and exercising on machines. He also does the Seated Row exercise, which can develop back muscles. The No Goodbye In Love singer starts with 80 kgs and goes till 100 kgs, repeating three to four sets in total.
Another exercise he swears by is the T-row. You’ll need a single barbell and a few plates to perform this move, which transforms your back, biceps and forearms. It primarily works the Latissimus dorsi muscle, one of the body’s widest muscles, which stretches across the lower back and sides of the body. Rowoon carries out three to four sets of this exercise, building up the weight in the last two sets.
Talking about the benefits of back exercises, do we really need to elaborate? From building a strong, chiselled back, improving posture, preventing back pain and injuries and boosting flexibility and athletic performance – it keeps your entire body strong.
The star indulges in push-ups, squats and other at-home exercises
The trainer also said that on days when Rowoon can’t make it to the gym, he makes it a point to work out at home with exercises like squats, push-ups and more. Rowoon always begins his workouts with a quick warm-up. Even at the end of each session, he does supplementary aerobic exercises that can be beneficial for recovery and help boost cardiovascular health.
When Rowoon started out as a K-pop idol, dancing for hours was naturally a part of his fitness routine. We all know how rigorously music idols have to train themselves to deliver back-to-back perfectly choreographed performances. Dancing is possibly the most fun way to complete your cardio
He consumes a protein-rich diet for muscle recovery and growth
If you’re not complementing your workouts with a protein-rich diet, don’t expect massive gains. After all, diet plays an equally (if not more) important role in building lean muscle mass. Rowoon likes to devour protein bars in flavours like chocolate, vanilla and strawberry. High-protein foods help lose weight and gain muscle, promoting muscle growth during strength training. They also help better manage hunger and cravings, strengthen bones and joints and help the body recover faster after injuries.
So, will you emulate the workout and diet plan followed by Rowoon?
(Hero and featured image credit: ewsbdi/Instagram)
Note:
The information in this article is accurate as of the date of publication.
Frequently Asked Questions
Yes, Rowoon starts his workout routine with a quick warm-up cardio session to prepare the body for physical activity.
Rowoon tries to include protein-rich meals in his diet.