Gong Yoo Workout Routine and Diet Plan

By | November 2, 2022

Gong Yoo Workout Routine and Diet Plan: Gong Yoo is an actor and model known for his TV shows and Movies like Coffee Prince, The Guardian: The Loney and The Great God, Squid Game, Train To Busan, Seobok, etc.

Gong Yoo is also well known for being one of the fittest actors in the Korean industry, especially being in his early 40’s and looking so handsome and fit is not easy. So if you also want to know the Gong Yoo workout and the Gong Yoo diet plan, keep reading.

Gong Yoo Workout Routine and Diet Plan

Gong Yoo Workout Routine and Diet Plan

Gong Yoo Body Stats

Height 6 ft
Weight 75-80 kg
Age 42 years
Chest 43 inch
Waist 32 inch
Biceps 15 inch

Also Read: Wi Ha-Joon Workout Routine and Diet Plan


Gong Yoo Workout Routine

Gong Yoo is undoubtedly one of the best-looking actors, and I won’t lie, like “The Guardian: The Loney and The Great God” is my favorite show. So that’s why I’m already a huge fan of Gong Yoo, and I always admired how he kept himself so fit and looked so young even though he is 42 years old. So if you also want to know the secret of his body fitness, then don’t worry, I’ve got you guys covered.

Gong Yoo has mentioned in many interviews how he keeps himself indulged with different activities and works out every day for two to three hours. Yes, he is obsessed with working out; well, that’s why he is so incredibly fit. There Gong Yoo trainer mentioned that Gong Yoo workout every day no matter how tired he is during that day.

The workout usually consists of different weight training to give Gong Yoo an excellent full-body workout. Yes, that can also include strength training and weight training. It will also include cardio and stretching. Even though his trainer didn’t mention how his workout gets divided, saying Gong Yoo workout just weight training for three hours is not sensible. Now I will be giving you a six-day workout routine, and one day will be an activated day where you can do whatever you feel comfortable doing.

Gong Yoo workout includes:

Gong Yoo Workout Routine

Gong Yoo Workout Routine

Weight Training + Strength Training

We will be mixing four days of mixed weight training and two days of strength training to get six days of workout.

Sets: 4

Reps: 15,12,10,8



  • Push-ups
  • Pull-ups
  • Bench press
  • Dumbbell flyes
  • Lat pulldowns 
  • Cable rows
  • Shoulder press
  • Lateral raises
  • Shrugs



  • Squats
  • Jump squats
  • Weighted squats
  • Barbell front squats
  • Leg press
  • Lunges
  • Leg extension
  • Stiff-leg deadlift



  • Squat press-up
  • Kettlebell swings
  • Snatch
  • Clean and jerk
  • Bulgarian squats
  • Deadlift
  • Sumo deadlift
  • Battle rope



  • Wide grip push-ups
  • Diamond push-ups
  • Biceps dumbbell curls
  • Barbell curls
  • Hammer curls
  • Triceps pushdowns
  • Triceps bench press
  • Triceps dumbbell kickbacks



  • Smith machine squats
  • Hack squats
  • Crusty lunges
  • Single leg pushdown
  • Hip thrusters
  • Hip abduction
  • Calf raises
  • Hyperextension



  • Muscle-ups
  • Weighted archer pull-ups
  • Six count burpees 
  • Battle rope push-ups
  • Rope climb
  • Snatch
  • Deadlift
  • Tire flip


Core Circuit Routine

Training days: Wednesday and Saturday

After strength training, we will do a quick 20-30 minutes core circuit routine which will give you abs and get you all fired up.

Circuits: 4

Exercises in each circuit: 8

Reps: 40 seconds

Rest time after the whole circuit: one-two minute

  • Crunches
  • Leg raises
  • Side to side leg raises
  • Russian twist
  • In and out
  • Plank twister
  • Plank hold
  • Side plank to a crunch

That’s all for the Gong Yoo workout routine.

Also Read: Lee Jung-Jae Workout Routine and Diet Plan


Gong Yoo Diet Plan

Now for the diet, Gong Yoo has mentioned how he cooks for himself at home and uses very light oil during cooking. Gong Yoo takes dieting very seriously and makes sure that he asks his trainer how much he is allowed to eat even on his cheat day, which won’t affect him badly.

The diet usually consists of eating foods like chicken, rice, veggies, greens, supplements, etc. So I will give you a diet that I think will work best for providing you with a body like Gong Yoo.

Gong Yoo diet includes:

Gong Yoo Diet Plan

Gong Yoo Diet Plan

Is Gong Yoo a Vegan?

No, Gong Yoo is not a Vegan.



  • Eggs
  • Oatmeal



  • Protein smoothie



  • Chicken breast
  • A small bowl of rice
  • Asparagus or broccoli


Evening Snack

  • Salad



  • Salmon
  • Stir-fried veggies

That’s all for the Gong Yoo diet plan.

Also Read: Lee Dong-Wook Workout Routine and Diet Plan

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