Written by Tyler DiGiovanni | BSBM
Fact checked by Kiel DiGiovanni, Co-Founder
FACT CHECKED
David Laid, a name that resonates within the fitness community, is known for his incredible metamorphosis from skinny teenager to muscular fitness icon. His journey has inspired millions around the world, giving hope to those that are not naturally bulky.
This article delves into the workout routine of David Laid, provides insights into his meal plan, and explores a little bit of his backstory.
David Laid's Workout Routine
David Laid's workout routine is a blend of bodybuilding and powerlifting principles, focusing on building muscle mass, strength, and aesthetics. His training regimen typically includes a mix of compound and isolation exercises, structured around key muscle groups. Below is a sample of David Laid's workout routine, broken down into a weekly schedule.
Day 1: Chest and Triceps
- Bench Press: 4 sets of 8-12 reps
- Incline Dumbbell Press: 4 sets of 8-12 reps
- Cable Flyes: 3 sets of 12-15 reps
- Tricep Dips: 3 sets to failure
- Skull Crushers: 4 sets of 10-12 reps
- Tricep Pushdowns: 3 sets of 12-15 reps
Day 2: Back and Biceps
- Deadlift: 4 sets of 6-10 reps
- Pull-Ups: 4 sets to failure
- Bent Over Rows: 4 sets of 8-12 reps
- Seated Cable Rows: 3 sets of 12-15 reps
- Barbell Curls: 4 sets of 10-12 reps
- Hammer Curls: 3 sets of 12-15 reps
Day 3: Rest Day or Active Recovery
-
Optional: Light cardio or stretching
Day 4: Shoulders
- Overhead Press: 4 sets of 8-12 reps
- Side Lateral Raises: 4 sets of 12-15 reps
- Front Raises: 3 sets of 12-15 reps
- Rear Delt Flyes: 3 sets of 12-15 reps
- Shrugs: 4 sets of 10-12 reps
Day 5: Legs
- Squats: 4 sets of 6-10 reps
- Leg Press: 4 sets of 12-15 reps
- Leg Curls: 3 sets of 12-15 reps
- Leg Extensions: 3 sets of 12-15 reps
- Calf Raises: 4 sets of 15-20 reps
Day 6: Chest and Back
- Incline Bench Press: 4 sets of 8-12 reps
- Weighted Pull-Ups: 4 sets to failure
- Flat Dumbbell Press: 4 sets of 8-12 reps
- T-Bar Rows: 4 sets of 8-12 reps
- Cable Crossovers: 3 sets of 12-15 reps
- Face Pulls: 3 sets of 12-15 reps
Day 7: Rest Day or Active Recovery
-
Optional: Light cardio or stretching
David Laid's Meal Plan
Nutrition plays a crucial role in David Laid's fitness regime. His meal plan is designed to fuel intense workouts, promote muscle growth, and support overall health.
While he tailors his diet based on his goals (bulking, cutting, or maintaining), the following provides a general overview of his dietary approach.
Meal 1: Breakfast
- Oats: 1 cup with almond milk
- Egg Whites: 6-8
- Banana: 1
Meal 2: Mid-Morning Snack
- Greek Yogurt: 1 cup
- Mixed Berries: 1/2 cup
- Almonds: A handful
Meal 3: Lunch
- Grilled Chicken Breast: 200 grams
- Quinoa: 1 cup
- Mixed Vegetables: 1-2 cups
Meal 4: Pre-Workout Snack
- Protein Shake: 1 scoop of whey protein
- Rice Cakes: 2-3
Meal 5: Post-Workout
- Protein Shake: 1 scoop of whey protein
- Banana: 1
Meal 6: Dinner
- Salmon or Lean Beef: 200 grams
- Sweet Potato: 1 medium
- Steamed Broccoli: 1-2 cups
Meal 7: Evening Snack
- Cottage Cheese: 1 cup
- Almond Butter: 1 tablespoon
Who Is David Laid?
Born on January 29, 1998, in Estonia, David Laid moved to the United States at a young age. His early years were marked by a tragic loss—his father passed away when David was just two years old. This event had a profound impact on his life, shaping his resilience and determination.
As a teenager, David faced numerous challenges, including bullying and low self-esteem due to his skinny frame. At the age of 14, he decided to make a change and began his fitness journey.
Initially, he started lifting weights to improve his physique, but soon discovered a passion for bodybuilding and powerlifting. Documenting his progress on social media, David quickly gained a massive following, becoming an inspiration for many who struggled with similar issues.
Today, David Laid is a renowned fitness model, bodybuilder, and social media influencer. He has collaborated with major fitness brands, released workout programs, and continues to motivate others through his content on platforms like YouTube and Instagram.
Conclusion
David Laid's journey is a testament to the power of dedication, consistency, and resilience. His workout routine, characterized by a combination of bodybuilding and powerlifting principles, is designed to build strength and muscle mass while maintaining aesthetics.
Coupled with a balanced meal plan that fuels his intense workouts and promotes overall health, David Laid's approach to fitness serves as an inspiring guide for anyone looking to transform their physique and improve their well-being.
Whether you are a beginner or an experienced fitness enthusiast, incorporating elements of his routine and nutrition strategy can help you achieve your fitness goals.
Remember, consistency is key, and listening to your body is essential for long-term success. Embrace the journey, stay committed, and let David Laid's story inspire you to reach new heights in your fitness endeavors.
Tyler DiGiovanni
Author