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David Laid Workout Routine and Diet Plan

David Laid is one of the few reasons I got into fitness. I saw his viral video on YouTube, which shows his transformation. He inspired me so much.

If you don’t know David Laid, he is a fitness influencer and model from the USA. He is known for his super-attractive aesthetic physique and his interactive YouTube videos.

So, if you want to know how David Laid trains and eats to maintain his super-aesthetic look, you’re at the right place. This article discusses David Laid’s workout routine and diet.

David Laid Current Stats

Age25 years
Height6 feet 2 inches (188 cm)
Weight83.9 to 88.5 Kg (185 to 195 lbs)
Biceps16 inches
Waist30 inches
Chest41 inches

David Laid’s Workout Routine

David Laid follows a 5-6 days workout routine, allowing 1-2 days for proper rest and recovery. His workouts typically consist of 3 to 5 sets on average, including various techniques such as burnout and failures. The rep range for his exercises varies, but he performs about 8-12 reps on average.

Here is his workout routine:

Chest (Monday)

On Monday, He trains his chest by performing a total of 5 exercises that target the overall chest muscles.

Below is David Laid Chest workout plan:

Exercise Sets Reps
Incline Bench Press 5 5
Dumbbell Incline Press 5 8-10
Flat Bench Press 5 6-8
Incline Bench Press 1 AMRAP
Flat Bench Press 1 AMRAP

Back (Tuesday)

On Tuesday, he focuses on training his overall back muscles. He performs seven exercises, doing four sets of each exercise.

Below is David Laid back workout plan:

Exercise Sets Reps
Dumbbell Rows 4 6-8
Seated Wide-Grip Lat Pulldown 4 6-8
Seated Cable Row 4 8-10
Close-Grip Chin-Up 4 Until failure
Hex Bar Shrug 4 8-10
Cable Shrug 4 8-10
Close Grip Lat Pulldown 4 6-10

Shoulders (Wednesday)

On Wednesday, David Laid trains his shoulders by doing eight exercises and four sets each. His rep range for these exercises falls between 8 to 12 reps.

Below is David Laid’s shoulder workout program:

Exercise Sets Reps
Seated Dumbbell Press 4 8-10
Seated Behind the Neck Overhead Press 4 8-10
Dumbbell Lateral Raise 4 8-10
Seated Machine Overhead Press 4 8-10
Cable Lateral Raise 4 10-12
Front Plate Raise 4 10-12
Rear Delt Seated Fly Machine 4 10-12
Rear Delt Seated Cable Row 4 10-12

Legs (Thursday)

On Thursday, he trains his legs, and his leg workout includes many sets of barbell squats.

Below is David Laid’s legs workout program:

Exercise Sets Reps
Barbell Squat with Pause 4 3
Barbell Squat 6 5
Machine Leg Press 3 20
Lying Hamstring Curls 5 10

Arms (Friday)

On Friday, David trains his arms by doing a total of six exercises, which also include burnout sets.

Below is David Laid’s arms workout:

Exercise Sets Reps
Seated Hammer Curl 3 10, 8, 6
Bodyweight Dips 3 15
EZ Bar Curls 3 10, 8, 6
Triceps Cable Pushdown 3 10, 8, 6
Barbell Curl (Burnout set) 1 Burnout set (*)
Dumbbell Seated Triceps Extension 1 Burnout set (*)

Saturday and Sunday: Rest

Abs Workout

David Laid does not have a specific day dedicated to training his abs. He incorporates ab workouts whenever he feels like it, and he may do them with any body part on any given day.

Here is David Laid’s abs workout:

Exercise Sets Reps
Flat Bench Leg Pull-In 3 14-16
Jackknife Sit-Up 3 14-16
Hanging Leg Raise 3 10-12
Standing Cable Lift 4 10-12

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Workout Principles

David Laid experienced an inspiring fitness transformation from a skinny teenager to a well-built athlete. His social media presence on YouTube and Instagram has attracted millions of followers, where he shares workout videos, fitness tips, and life vlogs.

Laid’s workout principles emphasize progressive overload, compound movements, balanced training for all muscle groups, and moderate to high volume and frequency. Additionally, he stresses the importance of proper nutrition to support muscle growth and overall fitness goals.

Alongside his online success, David Laid has been a Gymshark-sponsored athlete for a long time.

David Laid Diet

Since the beginning of David’s laid transformation journey, it was not about bulking up; he always wanted to build an aesthetic physique, which he did it. he crafted his diet very carefully. He doesn’t eat big meals.

He eats enough macros in each meal, counts his calories, and focuses on eating clean and freshly cooked meals. He avoids junk or processed foods and hydrates his body pretty well, which we can see in his skin quality.

Below is David Laid’s diet plan:

Meal 1: Breakfast

  • Oat Milk Shake
  • Protein Powder
  • Hemp Hearts, Flaxseed, Moringa Leaf Powder
  • Lion’s Mane Mushroom Powder
  • Banana, Blueberries, and Strawberries

Meal 2: Lunch

  • Avocados
  • White Rice
  • Spinach, Black Beans, Kale

Meal 3: Evening Snack

  • Plant-based protein powder shake

Meal 4: Dinner

  • Kale
  • Buckwheat, Spinach
  • Himalayan Salt

Meal 5: Late Night Snack

  • Sourdough Bread
  • Almond Butter
  • Plant-based protein powder shake

Also Checkout: Jeff Seid Workout Routine


David Laid is a well-known fitness influencer and model who has inspired many with his incredible transformation and engaging content on social media.

His approach to fitness involves a 5-6 day workout routine, balanced training, and clean eating, all leading to an incredible physique.

David’s journey from a skinny teenager to a well-built athlete inspires many, and he continues to motivate and impact the fitness community profoundly.

I'm a certified personal trainer and sports nutritionist with more than four years of experience working with various clients. In addition, I publish articles on fitness and nutrition based on thorough research and personal experience for The Sigma Fitness.

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