Chul Soon Diet and Workout Plan

The Chul Soon diet is all about eating big, to stay big. He will normally eat around 6 meals each day, in order to maintain his massive physique.

Chul doesn’t follow the typical bodybuilder diet when it comes to eating, because he likes to have different foods. Keep reading for a more detailed look into his nutritional plan and workout routine.

Who is Chul Soon?

Chul Soon is a Korean bodybuilder, celebrity trainer, actor, and fitness model. He has had a very successful bodybuilding career and is a four time winner of the Musclemania Pro contest.

Chul is often refereed to as the Korean Arnold, because of the similarities between him and fellow bodybuilder Arnold Schwarzenegger.


Height5′ 10″ (177.5 cm)
Weight215 – 225 lbs (93.0 – 102.1 kg)
Year of birth1983

    Chul Soon Diet

    Chul likes to incorporate many different types of foods into his diet. When it comes to protein sources, he enjoys eggs, chicken, white fish, shrimp, and steak. This gives him plenty of variety throughout the day, so he never gets bored of eating the same old foods.

    When you get tired of your diet plan you’re more likely to get lazy and eat junk food instead. Here’s what a typical day of eating looks like for Chul:

    Meal 16 whole eggs, 2 cups egg whites and 2 cups white rice
    Meal 22 scoops whey protein and 1 scoop pre-workout
    Meal 312 ounces tilapia, 2 cups brown rice and broccoli
    Meal 48 ounces chicken breast, 2 cups noodles, and green beans
    Meal 52 scoops whey protein and 1 banana
    Meal 612 ounces shrimp, 10 ounces steak, 2 cups white rice, and vegetables

    Nutritional Balance

    You can see from the above meal plan that Chul eats protein rich foods, complex carbohydrates, and healthy fats. This is the kind of nutritional balance needed in order to build muscle and lose fat.

    Even though Chul eats clean most of the time, he isn’t afraid to have a cheat meal once in while. When not preparing for a bodybuilding competition, Chul isn’t afraid to have cheeseburgers and ice cream.

    Occasionally eating these junk foods have very little impact on his physique, because of his high metabolism. He is also burning a lot of calories in the gym, so it’s not like Chul will pack on weight by having a cheat meal.

    Chul Soon Workout

    Credit: Larry Wheels (via YouTube)

    Chest Workout

    One of the focus points when it comes to Chul’s physique is his massive chest. In order to develop a a strong chest, it’s very important to switch up the bench positioning. Changing the bench between flat, incline, and decline will target all areas of the pectoral muscles. This is how you can achieve the most amount of growth.

    • 1st exercise: Flat dumbbell chest press 5 x 8-12
    • 2nd exercise: Incline machine chest press 5 x 10-15
    • 3rd exercise: Standing cable chest fly 5 x 10-15
    • 4th exercise: Pec deck machine 5 x 10-15
    • 5th exercise: Flat bench dumbbell fly 4 x 10 superset with incline bench push up 4 x 15

    Back Workout

    Having a well-developed back can really bring out the overall physique. Chul has a massive back, but this didn’t happen by accident. He focuses on thickening the upper back first, so his waist appears smaller. This can be achieved in the gym by doing exercises and movements targeted at building the lat muscles.

    • 1st exercise: Wide grip cable pulldown 5 x 10-15
    • 2nd exercise: High to low close grip cable row 5 x 10-15
    • 3rd exercise: Barbell rack pull 5 x 8-12
    • 4th exercise: Single arm seated machine row 5 x 10-15
    • 5th exercise: T-bar row 4 x 10 superset with bodyweight pull up 4 x to failure

    Shoulder Workout

    Having a massive upper body also relates to the shoulders. When someone has large shoulder muscles, their overall appearance looks much better. Chul has a large upper body and a small waist, which also helps with the v-taper. It’s important to target all areas of the shoulders, if you want to have that cannonball look.

    • 1st exercise: Barbell standing overhead press 5 x 8-12
    • 2nd exercise: Dumbbell alternating front raise 5 x 10-15
    • 3rd exercise: Hanging dumbbell lateral raise 5 x 10-15
    • 4th exercise: Reverse pec deck machine 5 x 10-15
    • 5th exercise: Standing cable raise 4 x 10-12 superset with lateral raise machine 4 x 10-12

    Leg Workout

    Chul prefers to use machines when it comes to building the leg muscles. A traditional barbell squat can be good, but machines are much better at controlling the weight, so you can focus on form. It’s really important to slow down the motion and squeeze the quads when you’re doing leg extensions and the leg press.

    • 1st exercise: Hack squat 5 x 8-12
    • 2nd exercise: Leg press 5 x 8-15
    • 3rd exercise: Smith machine squat 5 x 10-15
    • 4th exercise: Lying hamstring curl 5 x 10-15
    • 5th exercise: Seated leg extension 5 x 10-15
    • 6th exercise: Standing calf raise 4 x 15 superset with seated calf raise 4 x 10

    Arm Workout

    Here is a dedicated arm day from Chul. If you want to build massive arms like him, make sure to alternate between dumbbells, barbells, and machines. It also helps to focus on single arm and two arm movements. This will prevent a muscular imbalance, as you don’t want to have one arm larger than the other.

    • 1st exercise: Single arm dumbbell triceps extension 4 x 10-12
    • 2nd exercise: Single arm preacher curl 4 x 10-12
    • 3rd exercise: Close grip bench press 4 x 10-12 (triceps focus)
    • 4th exercise: Standing barbell curl 4 x 10-12
    • 5th exercise: EZ-bar skill crusher 4 x 10-12
    • 6th exercise: EZ-bar preacher curl 4 x 10-12

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