Cover V’s 2026 gym routine trades heavy lifting theatrics for repetition, control and a surprising amount of shoulder work, all done on his own rhythm (Photo: thv/instagram)
V’s 2026 gym routine trades heavy lifting theatrics for repetition, control and a surprising amount of shoulder work, all done on his own rhythm (Photo: thv/instagram)
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Discover BTS V’s 2026 workout routine, from 500-rep lateral raises to the shoulder exercises shaping his fitness plan
BTS members have never been strangers to demanding schedules, but 2026 has offered fans a particularly close look at how they stay in shape between performances, travel and preparations for future projects. Among them, V has attracted attention for a training style that places a strong emphasis on upper-body development, especially shoulder growth.
Recent footage and fan discussions surrounding his 2026 “Normal Log” content have highlighted a workout approach built around high-volume resistance training rather than simply chasing heavier weights. Instead of focusing on flashy one-rep max lifts, the singer appears committed to accumulating a large amount of training volume through repeated sets and controlled movements. The result is a routine centred on shoulder width, muscular endurance and overall upper-body strength.
What also stands out is the atmosphere surrounding his workouts. Whether training late at night or exercising alongside fellow BTS member J-hope, V approaches the gym with a mix of discipline and ease. Clips released through BANGTANTV show him moving between demanding sets while singing, dancing and enjoying the music playing around him. It offers a glimpse into a fitness routine that is structured without appearing rigid, helping explain why his training content has resonated with so many fans.
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What is BTS V’s workout routine in 2026?
The current version of V’s workout routine revolves around three primary shoulder-focused exercises:
- Dumbbell lateral raises
- Dumbbell shoulder presses
- Face pulls
These movements target different portions of the shoulder complex, creating a balanced approach to upper-body development. Footage from his workouts shows a strong emphasis on repetition volume, particularly during lateral raise sessions.
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The 500-rep dumbbell lateral raise challenge
One of the most discussed aspects of V’s recent training is his use of extremely high-repetition dumbbell lateral raises.
Rather than relying on heavy dumbbells, he performs large sets that can range from roughly 50 to 90 repetitions at a time, eventually accumulating around 500 total reps in a session. The exercise primarily targets the lateral deltoids, the muscles responsible for shoulder width. Fan reactions to his 2026 workout vlog noted the unusually high rep counts shown during training.
This approach places a significant demand on muscular endurance while keeping continuous tension on the shoulders. It also aligns with the broader goal of building fuller-looking deltoids rather than focusing exclusively on maximal strength.
Dumbbell shoulder presses
Above V reveals his latest workout routine in 'V's Normal Log' on BANGTANTV
Another key component of the routine is the dumbbell shoulder press. This compound exercise trains multiple upper-body muscle groups at once, including the deltoids, triceps and upper back. It serves as a contrast to lateral raises by allowing heavier loads and greater overall strength development. Previous workout footage featuring Kim Taehyung has consistently included shoulder presses as part of his gym sessions. By combining pressing movements with high-volume isolation work, the programme targets both strength and muscle growth.
Face pulls for balance and posture
Face pulls remain another regular feature of the singer’s workouts. The movement targets the rear deltoids and muscles of the upper back while supporting shoulder stability and posture. Because shoulder-focused routines can become heavily front-dominant, face pulls help create balance across the shoulder joint. Exercise specialists often recommend the movement for maintaining healthy shoulder mechanics and strengthening the posterior chain of the upper body. Workout clips shared over the years have repeatedly shown V performing face pulls alongside other shoulder exercises.
Why does V trail at night?
Fans have noticed that many BTS workout videos take place during late evening hours. The group’s 2026 “Normal Log” series revealed several members spending nights in the gym, reflecting schedules that often extend well beyond a traditional workday. Discussions surrounding V’s vlog specifically noted the late-night setting and his training sessions with j-hope. While individual schedules vary, nighttime workouts appear to fit naturally around rehearsals, filming commitments and travel demands.
In 2026, V’s workout routine is centred on shoulder development, upper-body hypertrophy and exceptionally high training volume. Dumbbell lateral raises form the foundation of the programme, supported by shoulder presses and face pulls. Combined with late-night gym sessions and a relaxed training atmosphere, the routine offers a clear look at the fitness habits that currently shape Kim Taehyung’s approach to exercise.
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Chonx Tibajia is a senior editor at Tatler Asia’s T-Labs team, where she writes widely on lifestyle subjects including beauty, style, entertainment and travel. She has a long career in journalism, including roles as a columnist at The Philippine Star, and is the founder of the creative platform Pineappleversed. Beyond Tatler, her bylines appear in regional lifestyle and business publications, showcasing a broad portfolio that spans beauty trends, travel guides and culture pieces.
