EXO Lay Zhang Diet Plan and Workout Routine

By | March 15, 2021

Lay Zhang Diet Plan and Workout Routine: Zhang Yixing A.K.A Lay is a singer, rapper, songwriter, model, actor, and dancer known for being part of the Exo group. Lay has also starred in movies and TV shows like Idol Producer, Go Fighting, The Golden Eyes, Kung Fu Yoga, The Mystic Nine, Unexpected Love, Ming Dynasty, Operation Love, etc. Lay has done more movies and TV shows than any other Exo members, making him very popular. However, that’s not all that Lay is known for; his sexy body shape and body features make him eye candy for girls. So if you also want to learn about the Lay Zhang workout and Lay Zhang diet plan, then keep on reading.

Lay Zhang Diet Plan and Workout Routine

Lay Zhang Diet Plan and Workout Routine

Lay Zhang Body Stats

Height 5 ft 10 inch
Weight 68 kg
Age 29 years
Chest 41 inch
Waist 30 inch
Biceps 14½ inch

Also Read: Exo Singer Suho Diet Plan and Workout Routine


Lay Zhang Workout Routine

Lay Zhang is one of the most prominent Chinese and K-pop idols; he was also the first Chinese whose solo song entered the Top 60 on Itunes. So yeah, he’s a big deal in China and Seoul as well; however, to keep that up and to run, there are different things that Lay Zhang has to work on, especially his body shape.

We all know that he was injured and caught up in that accident in 2016, which made working out and staying fit quite challenging for Lay. However, after a while, Lay started working out again and tried different things, and you can see now how fit and sexy he looks. So let’s see the workouts that helped Lay stay fit till now.

Lay Zhang Workout Routine

Lay Zhang Workout Routine

Lay Zhang workout includes:-


Dancing is one of the essential workouts and skills that get required for being a K-pop idol. The K-pop industry is quite challenging and harsh on the singers; if you don’t have dancing skills, your chances of being an idol are close to zero. Lay also does a lot of dance practice and follows a quite lengthy routine to stay in shape.

Even though the Exo is on Hiatus, Lay still practices a few days a week for his solo and other shows. So if you also want to get fitness like Lay, then you need to focus on dancing for an hour for at least five days a week. If dancing doesn’t interest you and you don’t want to do it, you can do other cardio exercises like; running, biking, boxing, elliptical machine, water rower, etc., to burn almost the same amount of calories as dancing would burn.


HIIT Workout

The Metro Style tells us that In one of the segments of the show called See you Monday, Lay revealed that he is getting back from his injuries and doing a routine of Upper body and HIIT workouts to get in shape every day in his workout routine. He does follow other things, but Lay gives a good amount of 30 minutes in this workout routine. Still, there is not much information when it comes to the exercises that Lay does. You can follow the performance with activities like Push-ups, pull-ups, dips, pullovers, TRX rows, punches, mountain climber, burpees, jumping jacks, etc.


Lay Zhang Weight Training

There was weight training also included in Lay Workout Routine. It was relatively light because of his injury and created so that it won’t make him injured. However, on the other hand, you don’t have to focus on that as your body is not damaged, and you can do a good workout to get the tastes and best results. So you can follow the routine, which is inspired by other Exo member’s training routines.

Monday and Thursday

Sets: 4

Reps: 8 to 10

Rest time: 50 seconds

  • Bench press to dumbbell press
  • Dumbbell flyes to hex press
  • Cross cable flyes
  • Shoulder press
  • Dumbbell lateral raises
  • Close grip lat pulldowns to wide grip
  • Cable rows


Tuesday and Friday

Sets: 4

Reps: 8 to 10

Rest time: 50 seconds

  • Bicep curls
  • Tricep pushdown
  • Dips
  • Crunches to cross crunches
  • Leg raises
  • Plank twister
  • Plank hold
Lay Zhang abs

Lay Zhang abs

Wednesday and Saturday

Sets: 4

Reps: 8 to 10

Rest time: 50 seconds

  • Squats
  • Leg press
  • Lunges
  • Leg extension to curls
  • Calf raises
  • Thigh abduction
  • Glute thruster

That’s all for the Lay workout routine.

Also Read: Sehun Workout Routine and Diet Plan | Train Like a K-Pop Star


Lay Zhang Diet Plan

Lay does follow a diet plan, but he’s not as strict with his diet as Kai or Chanyeol. Lay likes to stay fit and follow a healthy lifestyle, but he also believes in eating what he wants when he craves it. There was this one story that Lay starred on a social platform where he was hiding from the trainer to eat a donut.

So yeah, I think as long as you follow a diet of 80 to 90 ℅ of the time, it’s okay to treat yourself the rest of the time. Now keeping that aside, there is no information about what Lay eats currently in his diet, but I think a diet of low carbs and high protein with fiber and healthy fats would be best for getting the body like Lay.

Lay Zhang diet includes:-


  • Coconut water
  • Eggs
  • Chicken bacon
  • A slice of toast



  • Chicken
  • A small bowl of rice
  • Veggies
  • Salad


Snack (post-workout)

  • Banana
  • A protein shake or juice



  • Salmon or chicken
  • Veggies
  • Salad

That’s all for the Lay Zhang diet plan.

Also Read: Baekhyun Diet Plan and Workout Routine

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