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EXO Lay Zhang Workout Routine & Diet plan 2021

EXO Lay Zhang

Lay Zhang or Zhang Yinxing is well known professionally as Lay Zhang or simply Lay, is a Chinese singer-songwriter, record producer, dancer, and also actor. He is a part of the South Korean Chinese boy group Exo and its sub-group Exo-M under SM Entertainment.

He was born on October 7, 1991, in Changsha, Hunan, China and he belongs to a Korean family. He used to be a confined child star in China, making appearances at many variety shows. He succeeded in 3rd place in TV star Academy in 2015. He is very smooth in speaking Chinese, Korean, and English. He is full of lots and lots of patience and can prepare for a very long time.

Lay Zhang Body Stats

Weight56 kg
Chest Size40 inches
Waist Size30 inches
Hip Size39 inches
Body BuildingFit
Biceps Size14
Shoe Size10 UK
Eye ColorBlack
Hair colorBlack

Lay Zhang Workout Routine

Lay Zhang is one of the most prominent Chinese and K-pop idols, he was also teh the first Chinese whose solo song entered the top 60 on iTunes. So, yeah, he is 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.

He was injured and caught up in that accident in 2016, which made working out and staying fit and 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 the workout helped lay stay fit till now.

His workout includes:


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

Even though the Exo is on Hiatus, Lay still trains a few days a week for his solo and other shows. So if you also desire to get fitness like Lay, then you need to focus on dancing for an hour for at least five days a week. If dancing does not entertain 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 number of calories as dancing would burn.

HIIT Workout

Lay announced 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 provides a good amount of 30 minutes in this workout routine. Still, there is not much knowledge when it comes to the exercise that lay does. You can follow the show with activities like Push-ups, Pull-ups, dips, pullovers, TRX rows, Punches, mountain climbers, burpees, jumping jacks, etc.

EXO Lay Zhang workout
EXO Lay Zhang

Weight Training

There was weight training also involved in Lay Workout Routine. It was almost 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 concentrate 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 encouraged 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


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

This is all about the workout routine of Lay Zhang.

Lay Zhang Diet Plan

Lay does follow a diet plan, but he is not as strict including his diet as Kai or Chanyeol. Lay likes to stay consistent and arise 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 covering from the trainer to eat a donut. Hid diet includes:


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


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


  • Banana
  • A protein shake or juice


  • Salmon or chicken
  • Veggies
  • Salad

This is all about the Lay Zhang diet plan.

Also read about Blac Chyna Workout Routine & Diet PlanĀ 


Lay Zhang is a singer, rapper, songwriter, model, actor, and dancer who has fit and sexy looks. He was injured and caught up in that accident in 2016, which made working out and staying fit quite challenging for lay and then he started his working out now he has got a perfect body shape.

He follows a healthy lifestyle which is the secret behind his incredible body shape. So, if we could take just one thing from him, it would be this: There will be times when it becomes tiring, but just bear with it a little and it will be over.