How BTS Got Ripped: Expert Trainer Spills The Secrets Behind Jin, Suga, J‑Hope, RM, Jimin, V, And Jungkook’s Workout Routine

Even after breaking records worldwide with chart-topping albums, sold-out stadium tours, and Guinness World Records, BTS—Jin, Suga, J‑Hope, RM, Jimin, V, and Jungkook—have returned from their mandatory military service looking sharper, stronger, and more defined than ever. Fans noticed immediately: the seven K-pop icons aren’t just back—they’re ripped. According to their personal trainer Ma Sun Ho, revealed in a recent YouTube vlog, achieving those sculpted physiques isn’t about shortcuts. It’s a combination of precise, muscle-focused training and relentless discipline. To better understand their approach, GQ spoke with celebrity trainer Kirk Myers, founder of L.A.’s Dogpound gym and coach to stars like Tom Holland and Taylor Swift. Here’s what

sets BTS’ workout apart—and what you can apply in your own routine.

Train to Failure, Then Go Further

BTS’ sessions are packed with dumbbell curls, military presses, and bodyweight exercises, often performed until failure. Myers explains, “Training to failure is one of the most effective ways to stimulate muscle growth.” When the members reach their limit, Ho often provides “assisted reps,” gently helping them push just past their usual stopping point. This combination of effort and assistance accelerates strength gains and breaks through plateaus.

Slow, Controlled Reps Are Key

Momentum is avoided at all costs. BTS lift slowly, pause at the top and bottom of movements, and resist swinging the weights. Myers notes, “Controlled reps are the secret sauce. If you let momentum carry the weight, your muscles aren’t doing the work—they’re cheating.”

A Blend of Machines and Free Weights

Their routines combine free weights and machines to target muscles from multiple angles. Dumbbells engage stabilizers, while machines isolate specific muscles. As Myers points out, “The combination hits muscles differently and keeps growth consistent.” This mix also ensures workouts remain varied and engaging.

Emphasizing the Negative

BTS pay careful attention to the lowering phase of exercises like shoulder presses and lateral raises. Myers highlights, “Focusing on the eccentric part of the movement is crucial for strength and muscle growth.” Turning the so-called ‘easy’ part of an exercise into the most effective phase maximizes results.

Range of Motion Matters

From Jungkook’s full overhead lateral raises to V’s partial curls, BTS often vary the range of motion to challenge muscles in new ways. Myers explains, “Altering the range works muscles differently and keeps growth consistent.” This strategic variation ensures every fiber is engaged.

The Power of Teamwork

Training together adds accountability and motivation. Myers notes that working out with a partner—or in BTS’ case, six others—can significantly improve consistency and effort. Their camaraderie transforms workouts from a chore into a shared challenge, pushing each member to their limits.

Lessons for Everyone

While most of us don’t have a private trainer or a seven-member band to spot us, the principles remain practical: push to failure, mix machines with free weights, control every rep, experiment with range of motion, and make your workouts enjoyable. BTS’ routines show that even in a glittering industry, muscle growth is rooted in discipline, technique, and teamwork. So, if you’ve been wondering how BTS sculpted their post-military physiques, the answer is simple: sweat, strategy, and sevenfold motivation.