In case you missed it, wide receiver Zay Flowers has made a splash in his second season in the professional football leagues. Flowers finished the 2024 regular season with 74 catches for 1,059 yards and four touchdowns.
The athlete was also selected for the coveted Pro Bowl—the first wide receiver in his team's history to receive the honor—but unfortunately, couldn't attend due to a knee injury.
Zay is currently recovering, but we know he'll return better than ever. His philosophy? Constantly improve and do better than you did last year.
And the player's track record definitely reflects his mindset. After becoming one of the top wide receivers in college football, Zay was recruited into the professional leagues as a first-round draft pick back in 2023—and he's been crushing it.
Now, the player holds records like the Franchise Rookie Records for Most Receiving Yards and Receptions, along with various college football records from his university career.
According to the football star, success is really about putting in the work, staying focused, and believing in yourself. When training, Zay emphasizes the importance of building strength and agility and prioritizing recovery in his routine.
Looking for some workout inspiration ahead of the big game on Sunday? Here's how to train like Zay.
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Zay's Training Routine
So, what does a typical week look like for Zay?
The athlete starts his day at 7:30 AM, training for five hours before wrapping up at 12:30 PM. His routine is a mix of strength training, speed work, and mobility exercises, ensuring he stays at the top of his game.
Weekly Training Split
Monday: Lower Body + Running
Tuesday: Upper Body + Running
Wednesday: Pilates & Yoga (Active Recovery)
Thursday & Friday: Repeat Monday & Tuesday
On Monday and Tuesday, in addition to strength training, Zay also focuses on speed and endurance, either running hill sprints or practicing running routes with his trainer.
On days when he has football practice, he covers up to 5,000 yards of running. His favorite on-field workout? Running routes—he enjoys the challenge of perfecting his technique and maximizing his efficiency on the field.
Strength Training
1. Power Movements
Power Clean – 5 sets x 5 reps
2. Lower Body Focus
Barbell Squat – 4 sets x 10, 8, 6, 6 reps
Front Squat – 4 sets x 5 reps
Romanian Deadlift – 3 sets x 5 reps
3. Upper Body Strength
Pull-ups – 4 sets to failure
Two-Point Dumbbell Row – 3 sets x 12 reps
4. Isolation Exercises
Straight-Arm Lat Pulldown – 3 sets x 10 reps
TRX Arm Curl – 3 sets x 12 reps
Safety Bar Chaos Reverse Lunges – 3 sets x 6-8 reps (per leg)
Speed & Agility Work
1. Prowler Sprints
– 20 yards x 6 reps2. Field Drills
– Agility drills and sprintsBy combining strength, endurance, and agility, Zay ensures he's explosive on the field and resilient throughout the season.
Training Approach: Mindset & Priorities
Clearly, Zay is one to prioritize fitness—have you seen him? The wide receiver explains that staying healthy and fit “keeps me in a good space, where I'm smiling. If I don't work out for a while I'll start feeling sluggish. I like looking good and feeling good.”
In addition to the physical work he puts in, Zay's attitude and mental approach are no doubt a factor in the athlete's success at such a young age.
He explains that every year, his goal is to get better, train harder, and accomplish more than what he did last year. Zay believes there's always something you can improve on from the year before.
The athlete's friends and family describe him as hardworking and determined, and as someone who was always focused on achieving his goals. They express that the Zay we see now is the same Zay he's always been—he will always go the extra mile to achieve something important to him.
Zay wants to spread this positive mindset, saying, "I just want to influence young kids that are in the same position I was in and might feel like the underdog, and show them that they can do what I did, or be even bigger. And that doesn't have to be in football, it could be in anything they like.”
One of Zay’s goals is to be one of the best in his position, and it looks like he's well on his way. Something we can all learn from the athlete? Whatever your goal, work toward it, stay focused, and grow through the process of achieving it.
Recovery Routine
While Zay has a killer training routine, he knows it's just as important to let your body recover if you want to perform at your best.
Zay's lower body lift days are typically followed by the cold tub, hot tub, steam room, and massage therapy—sounds like the perfect way to end a tough session.
Additionally, the athlete's recovery goes beyond just the physical. After a win, Zay likes to chill at home and watch a movie with popcorn and candy—a great way to unwind and just do something for yourself that you enjoy.
This goes to show that it's okay to indulge yourself sometimes—the key is maintaining a good balance of discipline and reward.
Keep your body strong and recover all the time.
To maintain his strength, Zay also focuses on his nutrition and what foods and supplements help him achieve his fitness goals.
One of Zay's favorites is THE Whey protein—when bulking, the athlete gained 13 lbs in eight weeks by taking the supp three times a day—those results speak for themselves.
Take Home Message
There's a lot that can be learned from a pro footballer like Zay. Whether it's pushing your body to new limits, channeling your passion into productivity, or maintaining that focus and discipline, we can definitely see how the young athlete got to where he is today.
If you want to train like a pro, give Zay's routine a try—just remember to prioritize recovery and take care of your body, and don't forget to have fun.
Want more from Zay?
READ THESE NEXT:
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Zay Flowers: Behind the Tattoos & Chains
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21 Questions with Zay Flowers
We fired 21 questions at Ravens wide receiver Zay Flowers. Check out what he had to say.
A Rutgers University Honors graduate, Jamie grew up on the Jersey shore and double majored in Comparative Literature and Anthropology in college. Jamie is an experienced writer in the health and wellness, biotech, and eCommerce fields. She loves writing with a purpose and has even written for the Department of Justice.
Jamie became drawn to exercise during her time in university and began to notice the physical and mental benefits of moving your body daily. Today, Jamie enjoys Pilates, light weight training, and going on long walks in nature daily.
Jamie is also passionate about eating right and prioritizing gut health and immunity. She is always trying the next innovation in health and wellness. When she’s not writing articles, Jamie enjoys reading, playing guitar, and finding dogs to play with.
