GOT7 Jackson Wang Workout Routine and Diet Plan

By | October 23, 2023

Jackson Wang Workout Routine and Diet Plan:  Jackson Wang from GOT7 is not just another K- Pop star. The guy is jumping up the popularity ladder quite quickly.  He is quite well-known for his physique too, with masculine features and yet a smooth look. The guy is quite popular among women and men alike, interested in K-pop.  Jackson Wang has been very careful about his health from the very start of his career as a K- Pop star. His music and solo performance shows his quest for perfection and he isn’t leaving any stone unturned when it comes to fitness. A chiseled jawline and lean muscular abs are his forte and Jackson is quite conscious about his workout routines consequently. 

His Workout routines are well-defined, leaving adequate time for rest and recovery. He has undergone an evolution in his approach to fitness in the last couple of years. So, now Jackson is more about balance rather than going on extreme diets or exercise routines. When on a tour, he keeps his daily dose of exercise in check by performing light cardio and weight training, and by eating healthy.

Jackson Wang is a South Korean singer and member of the Kpop group GOT7; I love the group, and the last album was super good. Jackson also does solo and has his label in China, which he runs on his own with his team. Other than that, he is a full-time Jackson Wang of the GOT7 group. You may have even seen Jackson many times in worldwide shows and interviews. Jackson also gets recognized for his body; I would say he indeed has an incredible body physique. So if you also want to know the Jackson Wang workout and the Jackson Wang diet plan, keep reading.

Jackson Wang Workout Routine and Diet Plan

Jackson Wang Workout Routine and Diet Plan

Jackson Wang Body Stats

Height 5 ft 9 inch
Weight 67 kg
Age 26 years
Chest 41 inch
Waist 30 inch
Biceps 14.5 inch

Also Read: BamBam Workout Routine and Diet Plan


Jackson Wang Workout Routine

I know the first thing that you must be thinking is that no way Jackson is just 67 kg. Well, whether you believe it or not, he’s super lean, and that’s what every Korean idol is like in K-pop. You will see 6 ft stars with a weight of 70 or 73 kg as well. The K-pop industry takes weight and physique seriously.

Without being lean, you cannot get a chance to be in a group or debut. The slim physique is as essential for them as the talent. Now about Jackson Wang Workout routine, He is relatively healthy, and he is gaining pure muscle mass; around 2017, Jackson was just 60 kg, and then he started working out and gained 5 kg of weight by eating badly, but quickly he lost that weight as well.

Since that time, everyone has seen him in a beautifully lean and ripped body shape. To achieve that fitness level, Jackson does lots of dance workouts like any other K-pop idol. He’s also performing in China, doing various solo songs. So dancing is a regular part of the activity, other than that, he does go to the gym.

Jackson told his emergency workout details in a V-live that Kpopherald covered in their article. Jackson explained that he does stretching, then runs on the treadmill for 40 minutes, then after a while, he does 30 minutes more of stretching and running. Now in another V-live covered by Channel Korea, Jackson explained his gym workout that Jackson does.

Usually, he goes to the gym and does single or double-body workouts, but he explained to his fans how he developed specific muscles in that video. Now, I’m sure you guys can do a cardio routine like Jackson by switching speed between those 40 to 60 minutes of running. So I will give you a weight routine that will help you get a body like Jackson.

Jackson Wang workout includes:

Jackson Wang Workout Routine

Jackson Wang Workout Routine


The South Korean heartthrob is a professional KPop idol. So, his work requires lots of stage performances. Preparing for these is in itself a great workout. And one must say, Jackson is quite a pro in all his stage performances. This requires intense training. And recently, this has been his workout strategy. Dancing is known to refresh your body and mind, release stuck energy, and give you lean muscles which improve metabolism, helping with long-term weight management. Dancing also builds flexibility and Jackson is quite flexible while performing all his stage moves. So, dancing is actually a big reason behind Jackson Wang’s stellar physique.



In an interview, Jackson shared his quick workout sessions, when he is facing a paucity of time. The routine starts with stretching, followed by other exercises. Stretching has been promoted as one of the most important things one must do for their body. Mild stretching regularly helps manage muscle pain due to injury. Stretching is also helpful in improving circulation and improves flexibility. Stretching regularly makes you feel freshened up quickly. So, it’s Jackson Wang’s favorite exercise while on a tour.



Stretching is followed by a cardio session of 40-50 minutes. This usually includes a treadmill run at various speeds. Running on a treadmill is also an exercise that Jackson does regularly, even when he is on a tour. Cardio sessions are extremely important for everyone. It warms up the body for weight training, reduces the chances of injuries, and allows you greater cardiovascular strength. A regular running session also builds leg muscles, and midriff and improves holistic fitness. So, A cardio session must be a part of your workout routine, just like Wang.


Weight Training

For Jackson, weight training is usually light. He is not interested in bulking up. So, his workout sessions mostly revolve around bodyweight training like push-ups, pull-ups, bench presses, crunches, and lots of bicep curls, kettle swings, sit-ups, lunges, planks, and squats. So, weight training for Jackson is quite light, but it’s a consistent part of his workout regime.



Recently, Jackson has even tried Pilates. 

With a schedule like his, the guy likes to try up new forms of workouts to get out of the monotonous stresses of his daily life. Pilates is a new addition to his latest workout routine, and quite successfully so. Pilates has quite effective results in males too, contrary to common belief. It builds lean muscles, improves endurance and flexibility, and improves long-term metabolism. One of the best ways to check weight gain.


Jackson Wang Workout Weight Training

We will do five days of weight training in the weight training, so training each body part on different days. However, I will give you 10 minutes to 15 minutes core workout that you will do every time after weight training.

Sets: 3

Reps: 15


  • Push-ups
  • Bench press
  • Incline bench press
  • Dumbbell hex press
  • Pec flyes
  • Chest press
  • Cable flyes
  • Chest dips



  • Pull-ups
  • Lat pulldowns
  • Close grip lat pulldowns
  • Cable rows
  • Inverted rows
  • One-arm dumbbell rows
  • Deadlifts



  • Shoulder press
  • Arnold press
  • Dumbbell shoulder press
  • Dumbbell seated one-arm lateral raise
  • Dumbbell front raise
  • Shrugs
  • Delt flyes



  • Bicep curls
  • Barbell curls
  • Spider curls
  • Hammer curls
  • Triceps pushdowns
  • One-arm tricep overhead press
  • Skull crusher
  • Triceps dumbbell kickbacks



  • Smith machine squats
  • Kettlebell drop squats
  • Hack squats
  • Lunges
  • Leg press
  • Leg extension
  • Leg curls
  • Glute thruster



  • Crunches
  • Leg raises
  • Russian twist
  • Bicycle crunches
  • Plank hold
  • Side plank

That’s all for the Jackson Wang workout routine.

Also Read: Lay Zhang Diet Plan and Workout Routine


Jackson Wang Diet Plan

In both lives, Jackson has said that he eats lots of healthy foods, lives on veggies, drinks water, and takes vitamins. His diet is mostly eating chicken, salmon, veggies, eggs, etc. Jackson also said that once he takes vitamins for a week, he makes sure he is not taking them next week. Regularly supplements can damage your liver. Now, let’s see a diet that I think would be good for getting a body like Jackson.

Jackson Wang diet includes:

Jackson Wang Diet Plan

Jackson Wang Diet Plan

Jackson Wang used to be a freaky eater. Going on extreme diets and completely shutting down on carbs was his diet routine. But now, the K-pop star is moving towards holistic fitness.  For Wang, Holistic fitness does not mean going to any of the extremes. It means finding a middle ground for yourself, where you enjoy food without compromising your health.  Jackson is yet quite restricted in his consumption of carbohydrates, but occasionally plates of cup noodles and sticky rice don’t hurt. 


Emotional Wellness

In an interview, Jackson shared that his emotional wellness improved manifolds with an improvement in his relationship with food. He now feels more free in terms of his food choices and permits himself to not be too perfect or too strict in his approach.

This has proven benefits for long-term fitness. Allowing yourself the leeway from time to time, helps your mind in sustaining motivation and even keeps you healthy long term, by promoting emotional health.

Now, the GOT7 star eats lots of veggies, chicken, eggs, galbitang, ramen noodles, and protein shakes. He starts his day with a detox concoction made of strawberries, cabbage, orange, apple, honey, and other seasonal fruits.

He eats salads for lunch with some cream and ends the day with soup. Jackson also keeps a good tab on his supplement intake, with a break of a week between two weekly consumption for his supplements. Sleep schedule includes at least six hours of sleep every day. 

And Jackson is quite regular with his massage sessions as well. This makes him less tired, helps with recovery, and improves blood circulation. Massages are a new addition to his fitness regime.


  • Eggs
  • Toast
  • Fruits
  • Vitamins



  • Juice



  • Chicken
  • Veggies
  • Salad
  • Sometimes a little bowl of rice.



  • Chicken or turkey
  • Veggies
  • Salad

That’s all for the Jackson Wang diet plan.

Also Read: BTS Singer Jungkook Diet Plan and Workout Routine

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