As a personal trainer, I actively seek out fitness personalities whose fitness journeys can inspire my clients, particularly those who have triumphed over challenges and achieved the goals we aspire to.
If you watch YouTube fitness videos, chances are you've encountered one of David Laid's videos.
On his YouTube channel, the bodybuilder, powerlifter, and fitness model openly shares his meal plan and multiple workout routines since the beginning of his fitness journey.
After several hours of research, I have gained valuable insights into his fitness mantra.
This workout and diet routine holds particular significance for individuals who struggle with muscle gain and have a naturally slender physique, much like David Laid's own experience.
Quick Summary
- David Laid trains at least five days a week to concentrate intensely on a single muscle group during each training session.
- David Laid consumes a high amount of calories on a daily basis to sustain his impressive physique and size.
- David Laid incorporates various supplements to support his fitness goals, including branched-chain amino acids, pre-workout supplements, creatine, whey protein, and a multivitamin.
- David Laid incorporates various supplements to support his fitness goals, including BCAAs, creatine, and whey protein.
Celebrity Stats
- Age: 29 years old
- Height: 6 feet 2 inches
- Weight: 198 lb
- Waist: 27 inches
- Chest: 41 inches
David Laid Workout Routine
David Laid adheres to a training routine known as the "bro split", which involves targeting each muscle group once a week.
While studies have demonstrated similar muscle strength and thickness gains between split workout routines and full-body programs, following the “Bro split” ensures that each muscle group receives adequate rest and recovery [1].
Day 1 - Chest Workout
- Incline bench press - Five sets of five reps
- Dumbbell incline press - Five sets of eight to ten reps
- Flat bench press - Five sets of six to eight reps
- Incline bench press - As many reps as possible (AMRAP)
- Flat bench press - AMRAP
“Beginners can benefit from doing presses without weight on the bar to warm up, get a feel for the bar, and learn good form. If you are more advanced and, thus, bench pressing a heavy weight, do so only with the assistance of a spotter.”
- Paul Rogers, Personal Trainer
Day 2 - Back Workout
- Dumbbell row - Four sets of six to eight reps
- Seated wide-grip lat pulldowns - Four sets of six to eight reps
- Seated cable row - Four sets of eight to ten reps
- Hex bar shrugs - Four sets of eight to ten reps
- Cable shrugs - Four sets of eight to ten reps
- Close-grip lat pulldown - Four sets of six to ten reps
- Pull-ups - Four sets of as many reps as possible
“Kipping is using lower body momentum perform the pull-up. It is used in some forms of workouts but it is not considered to be proper for a strict pullup. It should not be used unless you have perfected your pull-up form and you have been coached how to use kipping in a controlled manner.”
- Elizabeth Quinn, Exercise Physiologist
Day 3 - Shoulder Workout
- Seated dumbbell press - Four sets of eight to ten reps
- Behind-the-neck overhead press - Four sets of eight to twelve reps
- Dumbbell lateral raise - Four sets of eight to ten reps
- Seated machine overhead press - Four sets of eight to ten reps
- Cable lateral raise - Four sets of eight to twelve reps
- Front plate raise - Four sets of ten to twelve reps
- Rear-delt seated fly machine - Four sets of ten to twelve reps
- Rear-delt seated cable rows - Four sets of ten to twelve reps
Day 4 - Leg Workout
- Barbell squat - Four sets of ten reps
- Machine leg press - Three sets of twenty reps
- Lying hamstring curls - Five sets of ten reps
Day 5 - Arm Workout
- Seated hammer curl - Three sets of ten reps
- Bodyweight dips - Three sets of fifteen reps
- EZ- bar curls - Three assets of ten reps
- Triceps cable pushdown - Three sets of ten reps
- Barbell curls - As many reps as possible
- Dumbbell tricep extension - As many reps as possible
“If you haven't worked the triceps often, you may notice that they are weaker than some other muscles in the body. As a result, you might try to make the range of motion smaller than it should be. That is, you drop the weight just a few inches and then lift it back to the starting position.”
- Malia Frey, Health Coach
Diet Plan
David Laid's approach to building and maintaining his physique extends beyond rigorous training sessions.
Being tall and lean, he faces unique challenges in his quest for lean muscle mass and maintenance. Therefore, following a strict diet plan is crucial to his success.
If you aspire to achieve a physique like David Laid's, certain food items should be eliminated from your nutrition plan, such as:
- Processed and refined foods
- Junk foods
- Artificial sweeteners
- Buttery foods
David Laid has experimented with a vegan diet, relying on plant-based protein powder shakes to meet his protein requirements.
Below, you will find the vegan and non-vegan meal options that he incorporates into his diet:
- Meal #1 - Vegan option: Shake made with oat milk, plant-based protein powder, flaxseed, hemp hearts, and moringa leaf powder / Non-vegan option: A generous bowl consisting of avocados or two scrambled eggs, four pieces of bacon, and two blueberry banana pancakes.
- Meal #2 - Shake with plant-based protein powder or kale, buckwheat, and spinach.
- Meal #3 - Vegan option: White rice, spinach, black beans, kale / Non-vegan option: a chicken sandwich with grilled peppers and onions.
- Meal #4 - Sourdough bread with almond butter.
- Meal #5 - Plant-based protein powder.
In addition to his nutrition, David emphasizes staying hydrated and detoxifying his body by consuming an ample amount of water throughout the day.
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Supplements
As David Laid’s workout routine is very intense, he includes the following supplements to fuel his body properly:
- Whey Protein - High-quality whey protein offers a multitude of benefits, including the repair and rebuilding of lean muscle tissue, as well as promoting fat loss during energy-restricted diets when combined with exercise [2,3].
- Creatine - While individual responses to creatine supplementation may vary, it is widely known that supplementing with creatine enhances creatine storage, leading to improved performance and more remarkable training adaptations [4].
- Multivitamins - Insufficient intake of vitamins can negatively impact exercise performance. Therefore, if David Laid cannot meet his dietary requirements through food alone, he supplements with multivitamins to ensure he receives all necessary vitamins [5].
- Pre-workout - David Laid incorporates pre-workout supplements into his routine to boost energy levels and push through the final repetitions. By doing so, he is able to enhance strength and promote more significant muscle gains.
- Branched-chain amino acids - BCAA supplementation can potentially reduce muscle soreness after intense exercises [6].
FAQs
How Many Times a Week Does David Laid Workout?
David Laid works out five to six days a week to maintain his optimal physique. His exercise program revolves around basic exercises, such as squats, bench presses, deadlifts, and overhead presses.
Is David Laid Natty or Not?
Yes, David Laid is natty. In a Youtube video, he explicitly states that he achieves his results without the use of performance-enhancing drugs.
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8372753/
- https://www.researchgate.net/publication/259570207
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537849/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3407788/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129136/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6212987/
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