David Laid's Workout Routine
Learn how David Laid built one of the most aesthetic physiques with this workout routine and training plan.
David Laid stands 6'2" (188 cm) and maintains around 195 lbs (88.5 kg) at 8-12% body fat. He started as a 98-pound teenager with scoliosis, and through consistent training transformed into one of fitness social media's most recognized physiques.
His current strength numbers:
- Deadlift: 635 lbs (288 kg)
- Bench Press: 390 lbs (177 kg)
- Squat: 495 lbs (225 kg)
These lifts would be impressive at any body fat percentage. David built them while staying lean year-round.
Training philosophy
David's approach blends powerlifting and bodybuilding, commonly called powerbuilding. Heavy compound movements build the strength foundation while high-volume accessory work adds muscle size. The mind-muscle connection matters on every rep, and proper form takes priority over adding weight.
Daily Undulating Periodization (DUP) forms the foundation. This method varies intensity and volume throughout the week, allowing strength and hypertrophy development in the same program. One day might focus on heavy triples; another targets 10-12 rep ranges with the same movement pattern.
Key principles:
- Heavy compounds at the start of workouts
- High-volume accessory work for muscle growth
- Progressive overload tracked in a training log
- Emphasis on feeling the target muscle work
- Deload weeks every 6-8 weeks to prevent burnout
How David's training has evolved
David's YouTube channel documents over a decade of training evolution. The progression reveals how his methods have shifted as he matured.
In his earliest videos from 2013-2014, he trained as a classic beginner: linear progression on the main lifts, simple programs like StrongLifts, and a focus on adding weight to the bar each session. His deadlift shot up rapidly during this phase, eventually becoming his strongest lift relative to bodyweight.
By 2016-2017, David had shifted toward DUP-style programming. He trained with heavier weights more frequently, rotating between strength and hypertrophy rep ranges within the same week. This period produced his most viral content, including the transformation videos set to Zyzz-era music that introduced him to millions.
His training partnership with Dylan McKenna starting around 2019 pushed his bench press numbers higher. The two trained chest together frequently, often filming sessions at Alphalete Gym in Houston. David's bench jumped from the low-300s to his current 390+ during this partnership. The sessions show both lifters pushing each other through heavy sets and forced reps.
More recently, David has incorporated more machine work and cables for isolation movements. His leg training in particular has evolved. He's discussed on podcasts how his quad development lagged behind his upper body for years, and current programming addresses this with higher frequency leg sessions and more direct quad work through leg extensions and hack squats.
Weekly workout split
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
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
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
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
Train 4-5 days per week and take rest days based on how you recover.
Training tips
Progressive overload: Gradually increase weights or reps over time. Keep a training log to track progress.
Form over weight: David prioritizes technique on every lift. Film yourself regularly to check form, especially on deadlifts and squats.
Mind-muscle connection: Feel the target muscles working during each exercise, particularly on isolation movements.
Rest periods: 2-3 minutes between heavy compounds. 1-2 minutes between isolation exercises. Supersets work well for smaller muscle groups like biceps and lateral delts.
Nutrition and recovery
David's nutrition stays flexible. He maintains a generally clean diet without strict calorie counting:
- High protein intake (1.8-2g per kg of body weight)
- Moderate to high carbohydrates for training energy
- Healthy fats from nuts, avocados, and olive oil
- Fruits and vegetables for micronutrients
Supplements:
- 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)
Implementation
David's physique took years to build. Adjust the volume and intensity based on your experience level and recovery capacity.
Start with weights you can handle with perfect form. Focus on mastering the basic compound movements before adding advanced variations. Track your progress and take progress photos.
Results come from consistency over months and years. David's transformation happened across a decade of showing up to train, and yours will follow the same pattern if you keep at it.
