David Laid Workout Routine
Learn how David Laid built one of the most aesthetic physiques with this workout routine and training plan.
Standing at 6'2" (188 cm) and maintaining a lean physique at around 195 lbs (88.5 kg), David Laid has become one of the most recognized faces in the fitness industry. His journey began as a severely underweight teenager at just 98 lbs, dealing with scoliosis and confidence issues. Through consistent training and proper nutrition, he transformed himself into a fitness icon.
David's strength numbers are equally impressive:
- Deadlift: 635 lbs (288 kg)
- Bench Press: 390 lbs (177 kg)
- Squat: 495 lbs (225 kg)
What makes David's achievements even more remarkable is that he accomplished them while maintaining a lean physique, typically hovering between 8-12% body fat.
Understanding David Laid's Training Philosophy
David's training style is a perfect blend of powerlifting and bodybuilding, commonly known as powerbuilding. His approach isn't just about lifting heavy weights – it's about developing a strong mind-muscle connection and focusing on proper form to maximize muscle growth while building impressive strength.
The foundation of David's training comes from his early influences in the fitness industry, particularly through his association with the "DUP training method" (Daily Undulating Periodization). This method involves varying the intensity and volume of exercises throughout the week, allowing for both strength and hypertrophy development.
Key aspects of David's training include:
- Heavy compound movements at the start of workouts
- High-volume accessory work for muscle growth
- Focus on progressive overload
- Emphasis on mind-muscle connection
- Regular deload weeks to prevent burnout
David Laid's Weekly Workout Split
David Laid Workout Day 1 - Push
- Bench Press: 4 sets of 4-6 reps
- Incline Dumbbell Press: 3 sets of 8-12 reps
- Overhead Press: 3 sets of 6-8 reps
- Lateral Raises: 4 sets of 12-15 reps
- Tricep Pushdowns: 4 sets of 12-15 reps
- Close-Grip Bench Press: 3 sets of 8-12 reps
- Cable Flyes: 3 sets of 15-20 reps
David Laid Workout Day 2 - Pull
- Deadlifts: 4 sets of 3-5 reps
- Weighted Pull-ups: 4 sets of 6-8 reps
- Barbell Rows: 3 sets of 8-12 reps
- Face Pulls: 3 sets of 15-20 reps
- Preacher Curls: 4 sets of 10-12 reps
- Hammer Curls: 3 sets of 12-15 reps
- Lat Pulldowns: 3 sets of 12-15 reps
David Laid Workout Day 3 - Legs
- Squats: 4 sets of 4-6 reps
- Romanian Deadlifts: 3 sets of 8-12 reps
- Leg Press: 4 sets of 10-12 reps
- Walking Lunges: 3 sets of 12 steps each leg
- Leg Extensions: 3 sets of 15-20 reps
- Leg Curls: 3 sets of 15-20 reps
- Calf Raises: 4 sets of 20-25 reps
David Laid Workout Day 4 - Upper Body Focus
- Incline Bench Press: 4 sets of 6-8 reps
- Weighted Dips: 3 sets of 8-12 reps
- Barbell Rows: 4 sets of 8-10 reps
- Cable Rows: 3 sets of 12-15 reps
- Lateral Raises: 3 sets of 15-20 reps
- Tricep Extensions: 3 sets of 12-15 reps
- EZ Bar Curls: 3 sets of 12-15 reps
Rest days should be taken as needed, typically training 4-5 days per week.
Training Tips and Form Recommendations
Progressive Overload: David emphasizes the importance of gradually increasing weights or reps over time. Keep a training log to track progress.
Form Over Weight: Despite his impressive numbers, David always prioritizes proper form over heavy weights. Film yourself regularly to check form.
Mind-Muscle Connection: Focus on feeling the target muscles working during each exercise, especially during isolation movements.
Rest Periods:
- Compound movements: 2-3 minutes
- Isolation exercises: 1-2 minutes
- Supersets can be used for smaller muscle groups
Nutrition and Recovery
David's approach to nutrition is surprisingly flexible. While maintaining a generally clean diet, he doesn't strictly count calories but focuses on:
- High protein intake (1.8-2g per kg of body weight)
- Moderate to high carbohydrates for energy
- Healthy fats from sources like nuts, avocados, and olive oil
- Plenty of fruits and vegetables for micronutrients
Key supplements in David's routine:
- Whey protein
- Creatine monohydrate
- Pre-workout (occasionally)
- Multivitamins
Recovery Protocols
- 7-8 hours of sleep per night
- Regular stretching and mobility work
- Deload weeks every 6-8 weeks
- Active recovery on rest days (walking, light cardio)
Final Thoughts and Implementation
Remember, David Laid's physique is the result of years of consistent training and proper nutrition. While this workout routine provides a solid framework, it's essential to adjust the volume and intensity based on your experience level and recovery capacity.
Start with weights you can handle with perfect form and gradually increase the intensity. Focus on mastering the basic compound movements before adding advanced variations.
Don't get discouraged if you don't see immediate results – David's transformation took years of dedication. The key is consistency and patience. Track your progress, take progress photos, and make adjustments as needed.
Remember to listen to your body and don't be afraid to take extra rest days when needed. Recovery is just as important as the training itself.
Ready to start training like David Laid? Begin with the push workout and adjust the volume based on your recovery ability. Stay consistent, stay patient, and most importantly, enjoy the process of becoming stronger and more aesthetic.
