Jang Ki-Yong Workout Routine and Diet Plan

By | November 30, 2021

Jang Ki-Yong Workout Routine and Diet Plan: Jang Ki-Yong is an actor known for his movies and TV shows like My Roommate is a Gumiho, Now, We Are Breaking Up,  Come and Hug Me, Kill It, Go Back Couple, etc.

Jang Ki-Yong Is undoubtedly one of the greatest actors, and he is known for many things, but many fans love his physique and look more than his acting abilities. So if you also want the Jang Ki-Yong workout and the Jang Ki-Yong diet plan, keep reading.

Jang Ki-Yong Workout Routine and Diet Plan

Jang Ki-Yong Workout Routine and Diet Plan

Jang Ki-Yong Body Stats

Height 6 ft 2 inch
Weight  75-78 kg
Age  29 years
Chest  43 inch
Waist 32 inch
Biceps 14½ inch

Also Read: Song Kang Workout Routine and Diet Plan


Jang Ki-Yong Workout Routine

Jang Ki-Yong is one of the most trending actors at this point in the Korean industry, so it’s not a surprise that many people want to know about him. We can’t even deny that Jang Ki-Yong looks super handsome, and he does work out a lot to keep himself in that shape. So if you also want to know the secrets behind his fit body shape and healthy physique, keep reading.

After searching for a while, I did find out what Jang Ki-Yong does to keep himself fit. There are different things that he likes to do, like swimming, running, etc. However, after looking at Jang Ki-Yong’s Instagram, I found that he loves UFC and Mix-martial arts. He also trains in an MMA gym, and that’s how he keeps himself so fit and healthy. Other than that, Jang Ki-Yong also has some cardio machines at his house.

Jang Ki-Yong shared this post where you can see the water-rower and spin cycle. So I’m guessing that’s what he does for his cardio routine, probably as soon as he wakes up. Then, later on, go to the MMA gym, get the weight training in, and then hit some sparring sessions there. So that’s what I’ve in mind to let you guys do. We will work out five days a week and train around twice a day.

Jang Ki-Yong workout includes:

Jang Ki-Yong Workout Routine

Jang Ki-Yong Workout Routine

Cardio and Core workout

In the morning, we will be doing HIIT training for about 30-40 minutes, in which we will do biking and water rower for 15-20 minutes each with one minute of moderate speed and 30 seconds of the sprint.

Circuits: 3

Exercises in each circuit: 8

Reps: 40 seconds

Rest time after the whole circuit: two minutes

  • Crunches
  • Resistance hanging leg raises
  • Side to side hanging resistance leg raises
  • Russian twist
  • Plank ball in and out
  • Plank twister
  • Plank hold
  • Side plank to a crunch


High-intensity Workout

We will start with doing a high-intensity workout in which we will switch between three days of boxing and core workout and four days of the weight training routine.

Circuits: 4-5

Reps: 6-8

Rest time after the whole circuit: 90-120 seconds



  • Flat bench press
  • Explosive incline bench press
  • Dumbbell press to flyes
  • Cable flyes
  • Weighted chest dips
  • Explosive narrow push-ups



  • Dumbbell shoulder press
  • Controlled dumbbell lateral raises
  • Dumbbell front raises
  • Dumbbell bent-over lateral raises
  • Barbell shrugs
  • Delt machine flyes



  • Biceps curls
  • EZ Barbell curls
  • Hammer curls
  • Triceps pushdowns
  • Triceps dumbbell kickbacks
  • Triceps dips



  • Smith machine squats
  • Bulgarian squats
  • Lunges
  • Leg press
  • Hip thrusters
  • Calf raises


MMA Sparring

As we know that Jang Ki-Yong loves to spar, make sure you add at least three sessions of MMA sparring after the weight training. However, I would recommend doing it on all four days. It will help you get that upper body and also keep you lean and ripped.

That’s all for the Jang Ki-Yong workout routine.

Also Read: Song Joong-Ki Workout Routine and Diet Plan


Jang Ki-Yong Diet Plan

Now for his diet, nothing special was mentioned; I think he just kept it balanced, and after seeing his Instagram and looking at him eating a lot of foods, it made my doubt clear. However, I will be giving you a well-balanced diet that you should follow at least five-six days a week, and once a week, you can enjoy what you want to eat.

Jang Ki-Yong diet includes:

Jang Ki-Yong Diet Plan

Jang Ki-Yong Diet Plan

Is Jang Ki-Yong a Vegan?

No, Jang Ki-Yong is not a Vegan.



  • Chicken sausage
  • Egg whites
  • Toast



  • Chicken 
  • Veggies
  • Rice


Evening meal

  • Salmon salad



  • Protein smoothie



  • Chicken breast
  • Sweet potato
  • Veggies

That’s all for the Jang Ki-Yong diet plan.

Also Read: Kang Daniel Workout Routine and Diet Plan

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