All About Lay Zhang Workout Routine and Diet Plan

Lay Zhang

Lay Zhang Workout Routine and Diet Plan: Zhang Yixing, sometimes known as Lay Zhang, is a Chinese actor. Lay is a well-known member of the Exo group and a singer, rapper, composer, model, actor, and dancer. In addition, Lay has appeared in a number of films and television programs, including Idol Producer, Go Fighting, The Golden Eyes, Kung Fu Yoga, The Mystic Nine, Unexpected Love, Ming Dynasty, Operation Love, etc.

Lay is a particularly well-known Exo member because he has been in more movies and TV shows than any other member. But Lay is recognized for more than just that; girls find him attractive because of his gorgeous body form and physical characteristics. So, if you’re interested in learning more about Lay Zhang’s exercise and food regimen, stay reading.

Lay Zhang Workout Routine

One of the most well-known Chinese and K-pop idols is Lay Zhang. He was the first Chinese artist whose solo song reached the Top 60 on iTunes. So, indeed, he is well-known both in China and in Seoul. However, Lay Zhang needs to improve in a variety of areas, particularly his physique, in order to maintain this success.

We all know that in 2016, he was hurt and involved in an accident, making it difficult for Lay to exercise and maintain good health. You can now notice how fit and seductive Lay looks because, after some time, he resumed working out and tried new things. So let’s look at the exercises that have kept Lay in shape thus far.

Workout with Lay Zhang includes:


One of the fundamental exercises and abilities needed to become a K-pop idol is dancing. The K-pop industry is extremely competitive and hard on singers; if you can’t dance, your prospects of becoming an idol are almost nonexistent. Lay also practices dancing a lot and follows a rather extensive regimen to stay in shape.

Lay continues to rehearse for his solo and other gigs a couple of days a week even if the Exo is on hiatus. So, if you want to get as fit as Lay, you need to concentrate on dancing for an hour, at least five days a week. If dancing isn’t your thing or you just don’t feel like it, you may burn almost as many calories by doing other cardio workouts like running, bicycling, boxing, using an elliptical machine, using a water rower, etc.

HIIT Exercise

According to The Metro Style, Lay claimed that he is recovering from his injuries and using a schedule of upper body and HIIT workouts to stay in shape every day in his fitness routine during one of the show’s segments titled See you Monday. He does adhere to other things, but Lay devotes a good 30 minutes to this exercise program. However, there isn’t much information available regarding the exercises that Lay performs. Push-ups, pull-ups, dips, pullovers, TRX rows, punches, mountain climbers, burpees, jumping jacks, and other exercises can be done after the performance.

Lay Zhang Weight Training

The Lay Workout Routine also includes weight training. Due to his injury, it was made to be relatively light and prevent further injury. On the other hand, since your body is undamaged, you don’t need to worry about it and can instead focus on working out hard to get the best results. So that you can follow the regimen, which was inspired by the training schedules of other Exo members.

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

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

The Lay exercise plan comes to an end here.

Lay Zhang Body Stats

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

Lay Zhang’s Diet plan

Lay does adhere to a diet, although he is not as serious about it as Kai or Chanyeol. He enjoys eating what he wants when he feels like it while also maintaining a healthy lifestyle. On one social media forum, Lay had a story where he was hiding from the trainer while consuming a donut.

So absolutely, I think it’s okay to indulge yourself occasionally as long as you adhere to a diet for 80 to 90 percent of the time. Leaving that aside, there is no information available on Lay’s present diet, but I believe that a diet high in protein, low in carbohydrates, and high in fiber and good fats would be the most effective for achieving Lay’s physique.

The Lay Zhang diet consists of:


  • 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

The Lay Zhang diet is now complete.

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