Lai Kuan-lin Workout Routine and Diet Plan

By | January 2, 2022

Lai Kuan-lin Workout Routine and Diet Plan: Lai Kuan-lin is an actor, singer, rapper, songwriter, dancer, and former K-pop group wants a One. He’s widely known in Asian countries, and you can even catch him on TV shows like Don’t Disturb My Study, A Little Thing Called First Love, etc.

While Lai Kuan-lin has a huge fan following, he still has to keep grinding and working daily. But, of course, that also considers working on his physical body, so if you also want the Lai Kuan-lin workout and the Lai Kuan-lin diet plan, keep reading.

Lai Kuan-lin Workout Routine and Diet Plan

Lai Kuan-lin Workout Routine and Diet Plan

Lai Kuan-lin Body Stats

Height 6 ft
Weight 65-68 kg
Age 20 years
Chest 42 inch
Waist 30-32 inch
Biceps  13-14 inch 

Also Read: Kang Daniel Workout Routine and Diet Plan


Lai Kuan-lin Workout Routine

Lai Kuan-lin is an actor, singer, dancer, rapper, and former member of the K-pop group called Wanna One. Since the group has disbanded, he mainly focuses on getting into the acting field. Lai Kuan-lin even has his agency and still performs when he gets the chance. Besides that, Lai Kuan-lin is also quite well-known on Instagram and has over 3.8 million followers. When you have that many fans, you also get the pressure to keep yourself in shape.

Not only mentally but also physically, so how does Lai Kuan-lin keep himself physically fit? He likes to do certain things to keep himself active and running. You can see a fan posting a video where Lai Kuan-lin was in the gym with EXO star Bakehyun. So yeah, one thing for sure is that Lai Kuan-lin does go to the gym and do a certain amount of weight training as well. Besides that, Lai Kuan-lin also stays fit by playing basketball and other activities.

Now, even though I couldn’t find any official workout, I can still give you a nice routine that will help you get a body like Lai Kuan-lin. The routines we will focus on containing workouts like weight training and a cardio routine. As we know, Lai Kuan-lin is already lean, and he plays a sport, so he doesn’t need to do a lot of cardio in the gym. So we will add a few minutes of warm-up before the weight training and then hit the cardio right after the weight training.

Lai Kuan-lin workout includes:

Lai Kuan-lin Workout Routine

Lai Kuan-lin Workout Routine

Weight Training

We will be doing four days of mixed weight training. However, before you start training with this workout, make sure to do a few minutes of cardio warm-up and stretching exercises to avoid any injuries. 

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



  • 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


Core Routine

Training days: two days or more 

After weight training, we will do a quick 15-30 minutes core circuit routine which will give you abs and get you all fired up.

Circuits: 3

Exercises in each circuit: 8

Reps: 30 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 Lai Kuan-lin workout routine.

Also Read: Jang Ki-Yong Workout Routine and Diet Plan


Lai Kuan-lin Diet Plan

Now, I’m not sure what Lai eats for his diet, or I’m not even sure if he has a diet, as he is pretty young and has a very active metabolism. However, I will still give you a diet that you can use to lose weight and get in shape like Lai Kuan-lin.

Lai Kuan-lin diet includes:

Lai Kuan-lin Diet Plan

Lai Kuan-lin Diet Plan

Is Lai Kuan-lin a Vegan?

No, Lai Kuan-lin is not a Vegan.



  • Eggs
  • Avocado toast
  • Juice



  • Chicken
  • Veggies
  • Rice
  • Soup



  • Fruits or smoothie



  • Chicken/salmon/tuna
  • Veggies
  • Salad

That’s all for the Lai Kuan-lin diet plan.

Also Read: Seo In-guk Workout Routine and Diet Plan

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