David Laid grew to fame through his body transformation videos that blew up on the internet at the young age of 17.
He eventually started making his workout videos in the gym with his friends and posted them on the renowned platform – YouTube, which helped him grow more as a fitness icon.
Like every other teenager having a dream to get in their best form, looking shredded and lean, Laid aspired to achieve his fitness goals and achieve his dream body.
He started working out at 13-14 years old, performing activities like weightlifting and strength training to get shredded.
David Laid’s workout videos have become sensational for viewers worldwide as he motivates people like him to achieve their dream bodies and get shredded.
Being inspirational, the 25-year-old fitness model, bodybuilder, and social media celebrity has become a creative director for Gymshark. Gymshark is an apparel and accessories company for both men and women.
He has also introduced his nine-week-long fitness program, the DUP (Daily Undulating Periodization) program that helped him get bulked from being a skinny, 90-lb young boy.
David also had an injury on his spine that was very painful. He has been dealing with it since a young age. Correct diet, exercise, and consultation have helped him recover.
In this article, we will provide you detailed insights into David Laid’s workout and diet routine which get him shredded and feel confident about himself. Let’s get started!
David Laid Biographical Details
The current biographical stats about David Laid are as follows:
|Full name||David Laid|
|Birth||January 29, 1998, Estonia|
|Age||25 years old|
|Height||188 cm (6 foot 2 inches)|
|Weight||84 kg-88.5kg (185 lbs to 195 lbs) approx|
David Laid Workout Routine
David Laid’s handsome physique is a testament to his hard work, consistency, and patience during his fitness journey.
He had to follow a strict workout regimen to get muscular and follow a clean diet that we will touch upon later.
He believes that it doesn’t matter if you go for doing high reps or low reps until and unless you get the same volume as a result.
If you have plenty of time, you can perform low reps and still get the same volume as doing high reps.
While his workout preferences and routine might have evolved, we can break down his regular workout into the following basic components:
- He goes on a training split, working out on different muscle groups with resistance training that helps him bulk up. In a week, he targets the chest, back, shoulders, legs, and arms by incorporating compound elements like deadlifts, bench presses, and squats, for a high-volume output.
- He pairs isolation exercises like biceps curls, and tricep extensions with compound exercises to produce high-volume output.
- Laid has mentioned “progressive overload” quite a few times, which simply means lifting heavier weights or performing high-intensity exercises with time for optimal muscle mass increase.
Now let’s unveil the crazy workout David Laid follows:
David Laid performs 5 different exercises to develop his chest muscles:
- Incline Bench Press (5 sets, 5 reps)
- Incline Dumbell Press (5 sets, 8 to 10 reps)
- Flat Bench Press (5 sets, 6 to 8 reps)
- Flat Bench Press (progressive overload; no limit on reps)
- Incline Bench Press (progressive overload; no limit on reps)
Laid follows a back workout routine in which he performs seven exercises in total:
- Dumbell Rows (4 sets, 6 to 8 reps)
- Wide-Grip Lat Pulldown (4 sets, 6 to 8 reps)
- Close-Grip Lat Pulldown (4 sets, 8 to 10 reps)
- Seated Cable Rows (4 sets, 8 to 10 reps)
- Close Grip Chin Ups (4 sets, 8 to 12 reps)
- Hex/Trap Bar Shrugs (4 sets, 8 to 10 reps)
- Cable Shrugs (4 sets, 8 to 12 reps)
Here is the shoulder routine that Laid sticks to with an average of 4 sets and between 8 to 12 reps.
- Seated Dumbell Press (4 sets, 8 to 10 reps)
- Seated Behind the Neck Press (4 sets, 8 to 10 reps)
- Lateral Dumbell Raise (4 sets, 8 to 10 reps)
- Overhead Press Machine (4 sets, 8 to 10 reps)
- Cable Lateral Raise (4 sets, 10 to 12 reps)
- Front Plate Raise (4 sets, 10 to 12 reps)
- Machine Rear Delt Flies (4 sets, 10 to 12 reps)
- Rear Cable Delt Row (4 sets, 10 to 12 reps)
Let’s have a look at David Laid’s complete arm routine with a total of five exercises, each with an average of 3 sets:
- Barbell Curls (one burnout drop set)
- Seated Hammer Curls (3 sets, 10,8, and 6 reps)
- Bodyweight Dip (3 sets, 15 reps)
- Triceps Pushdowns (3 sets, 10,8, and 6 reps)
- EZ Bar Curls (3 sets, 10,8, and 6 reps)
Laid performs a leg workout with a total of four exercises:
- Barbell squats (6 sets, 5 reps)
- Pause Squats (4 sets, 3 reps)
- Seated Leg Press (3 sets, 20 reps)
- Hamstring curls (5 sets, 10 reps)
David Laid Diet Routine
Laid emphasizes a lot on eating healthy foods that can help you bulk up and increase your overall muscle mass.
He follows a surplus mindset, consuming more calories than he burns, helping him grow his muscles.
He keeps his macros counted and balanced by ensuring an intake of 40 percent carbs, 30 percent fats, and protein each.
If you’re starting, you need to ensure protein-rich intake in your diet via protein-rich nutrition and supplements.
The supplements that Laid advocates using for increased muscle mass include:
- Creatine: Strengthens muscle tissues, better and enhanced muscle performance.
- Whey protein: Rich protein supply and helpful in muscle recovery
- BCAAs (Branched Chain Amino Acids): Aid in preventing muscle pain and soreness
Let’s check out David Laid’s full diet routine:
Breakfast: Oat milkshake with one banana, blueberries, strawberries, flax seeds, and plant-based protein powder.
Lunch: White boiled rice with black beans, spinach, kale, and a bowl of fresh avocados.
Snack: Protein shake made with plant-based protein powder
Dinner: A bowl of buckwheat with kale, and spinach
Post-workout snack: Sourdough bread slices with butter
Look how far we have come! But that’s not it, there are some key reminders for you at the end of his workout and diet routine to keep in mind:
- Don’t skip water breaks! A lot many new gym enthusiasts start to freak out about lifting as many weights as they can, forgetting the importance of remaining hydrated throughout their session, and later on they start feeling fatigued and getting cramps.
- Eat cheat meals BUT with controlled supervision. Fair cheat meals won’t harm you until you don’t maintain control over them.
- Ensure an increased meal frequency throughout the day if you’re looking for a transformation. This will help your muscles to get the correct amount of nutrients that they need to grow.
In this article, we have discussed:
- David Laid is a famous YouTuber, gym fitness enthusiast, model, and social media icon who has gained fame and recognition through his body transformation videos that boomed in 2016 at age 17. Laid is now 25 years old and a creative director at Gymshark, he speaks about his fitness journey on other podcasts, inspiring young people to embark on their fitness journey.
- David Laid’s entire journey from starting in the gym as a 14-year-old skinny teen and eventually obtaining his dream physique by getting shredded is inspirational to his younger audience. Today, learning from his past and back injury that took a toll on him, Laid has become a better person.
- David believes in split training and progressive overload. He says that it doesn’t matter if you go for doing high reps or low reps until and unless you get the same volume as a result.
- He follows a surplus mindset, consuming more calories than he burns, helping him grow his muscles. He also keeps his macros counted and balanced by ensuring an intake of 40 percent carbs, 30 percent fats, and protein each.
- He also consumes supplements like whey protein, BCAA, and creatine. He stays hydrated and eats fair cheat meals every once in a while.