Learn All About Lai Kuan-lin Workout Routine and Diet Plan | Height, Weight

Workout and Diet Plan for Lai Kuan-lin: Lai Kuan-lin is a former member of the K-pop group who wants a One and is an actor, singer, rapper, songwriter, and dancer.

In Asian countries, Lai Kuan-lin is well-known, and you can see him on TV shows like Don’t Disturb My Study, A Little Thing Called First Love, and others.

Even though Lai Kuan-lin has a large fan base, he still has to grind and work every day. But, of course, that includes working on his physical body, so keep reading if you’re interested in the Lai Kuan-lin workout and diet plan.

Lai Kuan-lin: Height and Weight

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

Diet Plan of Lai Kuan-lin

Now, I’m not sure what Lai eats for his diet, or if he even has one, because he’s still young and has a fast metabolism. I will, however, provide you with a diet that you can follow to lose weight and get in shape like Lai Kuan-lin.

The Lai Kuan-lin diet consists of the following foods:


  • Eggs
  • Avocado toast
  • Juice


  • Chicken
  • Veggies
  • Rice
  • Soup


  • Fruits or smoothie


  • Chicken/salmon/tuna
  • Veggies
  • Salad

Workout Routine for Lai Kuan-lin

Lai Kuan-lin is a former member of the K-pop group Wanna One and an actor, singer, dancer, and rapper. Since the group disbanded, he has been concentrating on pursuing a career in acting.

Lai Kuan-lin has his own agency and continues to perform whenever he can. Kuan-lin is also well-known on Instagram, where she has more than 3.8 million followers. When you have that many fans, you’re under a lot of pressure to stay in shape.

How does Lai keep himself physically fit, not only mentally but also physically? He likes to keep himself active and running by doing certain things.

A fan shared a video of Lai working out with EXO’s Bakehyun in the gym. So, one thing is certain: Kuan-lin goes to the gym and does some weight training. Kuan-lin also keeps fit by playing basketball and participating in other activities.

Even though I couldn’t find an official workout, I can still give you a good routine that will help you achieve Lai Kuan-physique.

lin’s Workouts such as weight training and a cardio routine will be included in the routines we will focus on. Lai lin, as we all know, is already lean and participates in sports, so he doesn’t need to do much cardio in the gym. As a result, we’ll add a few minutes of warm-up before the weightlifting and then go straight to cardio after the weightlifting.

Workouts with Kuan-lin include:

Weight Training

We’ll do mixed weight training for four days. However, before you begin this workout, make sure you warm up with a few minutes of cardio and stretching exercises to avoid injury.

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

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

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