This workout from David Laid is one to get you shredded as you tone your lean and amazing aesthetic.
David Laid is a bodybuilder, fitness model, and social media influencer with a great physique that others certainly envy. Well known for his work with Gymshark and his absolutely shredded physique, David has been fitness fan from an early age, he saw an outlet to use it to his advantage and has since created a following of many who seek to look like he does.
When it comes to looking amazing and feeling even better, we need the right workout to help get us there. But the search for that all too vital workout can be challenging and with so many people claiming to have that golden workout, it can be hard to weed through all the nonsense. Looking to professional athletes, bodybuilders, and those popular influencers can greatly affect our gains and lead us to obtaining a massive and shredded physique that we want most. They are living proof of what these workouts can do and we should use them as examples of what a great workout can truly be.
David Laid knows exactly what it takes to succeed when it comes to workouts and with the right exercises, he knows just how to help get you the physique you want most for others to truly envy.
About David Laid
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Full Name: David Laid |
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| Weight | Height | Date Of Birth |
| 185-195 lbs. | 6’2’’ | 01/29/1998 |
| Profession | Era | Nationality |
| Fitness Model, Social Media Influencer | 2010 | Estonian |
David Laid’s fitness journey began at a young age, but it wasn’t without his fair share of struggles early on. He lost his father at a young age and he was a rather skinny child that suffered at the hands of bullies, only limiting his self-confidence even more. After he was diagnosed with scoliosis, he knew he needed a change and used weightlifting as an outlet to achieve this.
After finding his passion and beginning his journey in the gym, he realized a toned and sculpted physique was within his reach. He kept working on getting that physique to where he wanted it to be and ultimately became a social media influencer and fitness model, using his platform to help others reach their goals. Now with over 4 million followers on Instagram, he uses his reach to help others and continues his dominance in the fitness community.
David Laid Training Routine
This workout from David Laid offers the best exercises and an all-around great workout to give you great gains for that shredded physique as you look to tone and really define those muscles. Keeping your workout as engaging as possible can greatly affect all those gains you want most so you can look and feel as great as Laid himself.
David Laid’s workout is one to target all those muscle groups so you see the best outcome to strength and size. Using fundamental exercises, this workout is great for sport specific movements, as well as those more functional ones to aid in your everyday life. Looking to build strength and size while also leaning out for a shredded aesthetic may seem tough, but this workout gives you the best chance at seeing the results you want most.
Workout #1: Chest
| Exercises | Sets | Reps |
| Incline Bench Press | 5 | 8 |
| Dumbbell Incline Press | 5 | 8 |
| Dumbbell Bench Press | 5 | 8 |
| Incline Bench Press | 3 | Until Failure |
| Flat Bench Press | 3 | Until Failure |
Workout #2: Shoulders
| Exercises | Sets | Reps |
| Seated Dumbbell Press | 3 | 10 |
| Behind The Neck Press | 3 | 10 |
| Lateral Raise with Dumbbells | 3 | 12 |
| Front Raise With Plates | 3 | 12 |
| Seated Overhead Press | 3 | 10 |
| Cable Lateral Raise | 3 | 12 |
| Rear Delt Cable Row | 3 | 10 |
Workout #3: Back
| Exercises | Sets | Reps |
| Dumbbell Rows | 3 | 10 |
| Seated Cable Row | 3 | 10 |
| Lat Pulldown (Wide Grip) | 3 | 12 |
| Hex Bar Shrugs | 3 | 15 |
| Cable Shrugs | 3 | 15 |
| Chin-Up (Close Grip) | 3 | 10 |
| Lat Pulldown (Normal Grip) | 3 | 10 |
Workout #4: Legs
| Exercises | Sets | Reps |
| Back Squat | 5 | 5 |
| Leg Press | 3 | 8 |
| Hamstring Curls | 3 | 10 |
| Calf Raises | 3 | 12 |
| Back Squat with Pause | 5 | 5 |
Workout #5: Arms
| Exercises | Sets | Reps |
| Hammer Curls | 3 | 10 |
| Dips | 3 | 10 |
| Triceps Cable Pushdowns | 3 | 12 |
| EZ Bar Curls | 3 | 10 |
| Barbell Curls | 3 | 10 |
Although he is known for his extremely strong power lifts (he has hit some insane numbers on movements like the squat and deadlift), David Laid’s workout is a mix of different movements, both compound movements such as the barbell squat and bench press, and isolation movements, like the hamstring curls and flyes. He focuses on strength and size, really trying to build up that muscle mass.
David Laid’s Diet Plan
David Laid’s diet is built around supporting his training intensity and physique goals. While not overly restrictive, his nutrition focuses on high protein intake, sufficient calories for muscle growth, and nutrient-dense whole foods. He follows a flexible dieting approach, often referred to as If It Fits Your Macros (IIFYM).
Key Principles:
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High Protein Intake: David aims for 1 to 1.2 grams of protein per pound of body weight to support muscle repair and growth.
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Moderate Carbohydrates: Carbs are prioritized around workouts for energy, especially from sources like rice, oats, sweet potatoes, and fruit.
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Healthy Fats: Fats are included from sources like eggs, peanut butter, nuts, and oils to support hormone function.
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Flexible Food Choices: David incorporates both clean and “fun” foods into his diet to stay consistent long-term without feeling restricted.
Example Daily Diet (Estimated):
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Meal 1: Eggs, oats, berries, peanut butter
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Meal 2 (Pre-Workout): Chicken and rice or protein smoothie
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Meal 3 (Post-Workout): Ground beef and sweet potatoes, or a lean protein wrap
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Meal 4: Protein shake with banana or Greek yogurt with granola
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Meal 5: Salmon, veggies, and quinoa or pasta
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Snacks: Protein bars, almond butter, or cereal in moderation
David tracks his macros to ensure he stays within his caloric goals whether he is bulking or cutting, but his primary focus is staying consistent and hitting his protein needs.
Key Features of David Laid’s Training
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High Training Frequency: Most muscle groups are trained at least once per week, often with high volume.
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Compound Lifts First: Major lifts like squats and deadlifts are prioritized early in the session for maximum output.
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Progressive Overload: Weight, sets, or reps are increased consistently to build muscle and strength over time.
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Accessory Volume: Isolation exercises are performed with high reps and short rest to induce hypertrophy.
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Form and Recovery: Proper warm-ups and recovery strategies are emphasized to prevent injury and support longevity.
Considerations for Natural Lifters
While David Laid’s routine is highly effective, it can be demanding in terms of volume and frequency. Beginners or natural lifters may benefit from modifying the program to include more rest days or reduced volume. Focus on mastering compound lifts, maintaining good form, and gradually increasing intensity over time.
Featured Supplement To Help Your Shred
While a great training routine and the right diet can greatly affect how you look and feel, using supplements can also greatly affect all areas of your gains. Something like a pre-workout supplement is great for offering energy and muscle pumps and a protein powder can pump you with protein for those post-workout growth and muscular recovery needs. For that increased strength and size, looking to something like a good creatine supplement can also greatly influence those desired gains. But a fat burner is perfect for those looking to lose fat and retain muscle for a lean physique to be proud of.
Carnivor Shred
CARNIVOR SHRED helps activate brown adipose tissue (BAT) and boosts your metabolism to get you ripped. Reduce hunger, boost your energy levels, and build lean muscle tissue with this one of a kind product.
Carnivor Shred by MuscleMeds is a high-quality supplement designed to support muscle growth while promoting fat loss. It delivers a powerful dose of protein to fuel muscle development and includes key ingredients aimed at enhancing thermogenesis and metabolic performance. Made with premium, easily digestible protein, Carnivor Shred is free from lactose, sugar, and fat—making it a clean, effective option for serious athletes and fitness enthusiasts. MuscleMeds is committed to delivering top-tier supplements that help you perform at your best.
David Laid Workout Routine Wrap Up
This workout from David Laid is perfect for giving you the edge when it comes to your bodybuilding and lean physique goals, With great exercises targeting all those muscle groups, you can’t go wrong with an amazing workout from someone who knows the industry. The right training routine with a well-thought out diet, matched by a quality supplementation regimen, can give you the best when it comes to those gains. Give this workout a try and see what it can do for all your gains today.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of David Laid Instagram
