Gong Yoo’s Workout and Diet Plan: Gong Yoo is a Korean actor and model best known for his roles in TV shows and films such as Coffee Prince, The Guardian: The Loney and the Great God, Squid Game, Train To Busan, Seobok, and others.

Gong Yoo is also known for being one of the fittest actors in the Korean industry, despite the fact that he is in his early 40s and maintaining such a youthful appearance is difficult. So, if you’re interested in learning more about the Gong Yoo workout and diet plan, keep reading.

Diet Plan of Gong Yoo

In terms of diet, Gong Yoo has stated that he cooks for himself at home and uses very little oil. Gong Yoo takes dieting very seriously, and he makes sure to ask his trainer how much he can eat on his cheat day without causing him any harm.

Chicken, rice, vegetables, greens, supplements, and other foods are commonly consumed. So I’ll give you a diet that I believe will best prepare you for a body like Gong Yoo’s.

The Gong Yoo diet consists of the following foods:


  • Eggs
  • Oatmeal


  • Protein smoothie


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

Evening Snack

  • Salad


  • Salmon
  • Stir-fried veggies

Body Measurements: Height and Weight

Height6 ft
Weight75-80 kg
Age42 years
Chest43 inch
Waist32 inch
Biceps15 inch

Workout Routine of Gong Yoo

Gong Yoo is without a doubt one of the most attractive actors on the planet, and I’m not going to lie: “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’ve always admired how he manages to stay in shape and look so young despite his age of 42. So, if you’re interested in learning the secret to his body fitness, don’t worry, I’ve got you covered.

Gong Yoo has stated in numerous interviews that he keeps himself occupied with various activities and works out for two to three hours every day.

Yes, he is obsessed with working out, which is why he is in such good shape. You can read a summary of his interview on one of the websites, which you can find here. Gong Yoo’s trainer mentioned that Gong Yoo works out every day, regardless of how tired he is.

Gong Yoo gets a great full-body workout from his workouts, which usually include a variety of weight training. Yes, strength and weight training fall under this category. It will also include stretching and cardio.

Even though his trainer did not specify how his workout is divided, it is not reasonable to assume that Gong Yoo’s workout consists solely of weight training for three hours. Now I’ll give you a six-day workout plan, with one day designated as an activated day in which you can do whatever you want.

The Gong Yoo workout includes the following:

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

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