

WORKOUT ROUTINES

David Laid Workout Routine

By Emmy Wallin

What does David Laid’s workout routine

look like?

David Laid is an Estonian-American

fitness model, bodybuilder, and social
media personality who is best known for
his transformation videos on YouTube.

Laid hits the gym 6 days a week for two

hours per session. His social media
popularity later made him became a
Gymshark sponsored athlete. He is also
known for being a model.

Within this article, we’ll discuss David

Laid’s workout routine, diet, and
supplements:

Current Stats
Height: 188 cm – 6’2”

Weight: 83.9 – 88.5 kg – 185-195 pounds

Age: 22 years old

Birthday: 29th of January, 1998

Accolades: David Laid 3 Year Natural

Transformation 14-17, YouTube, 2015

ADVERTISEMENT

Ad

···
···
The biggest Samsung TV sale is finally here

Samsung PH Buy Now

Workout Principles
David Laid loves deadlifts, squats, and
bench presses and it’s just a few of his
favorite exercises. Laid uses three lifts to
continually improve his physique.

Laid trains in the gym on a regular basis

and he normally hits the gym 6 times per
week in order to stay in his best shape. He
can train for up to 6 hours per day.

ADVERTISEMENT

Ad

···
···
The biggest Samsung TV sale is finally here

Samsung PH Buy Now

David Laid’s Workout

Routine
David Laid can move some serious weight
and as mentioned above he hits the gym 6
times a week. His strength shows when it
comes to his deadlifts, and he can pull
over 600 pounds.

He believes that many people tend to

overthink training at which means that
you can do the most fundamental
exercises and till make a lot of strength
and muscle mass.

Here is David Laid’s workout routine:

Chest Workout
On this chest routine, David Laid hits 5
different exercises.

ADVERTISEMENT

Ad

···
···
The biggest Samsung TV sale is finally here

Samsung PH Buy Now

Here is David Laid’s chest routine:

1. Incline bench press (5 sets, 5 reps)

2. Dumbbell incline press (5 sets, 8-10

reps)

3. Flat bench press (5 sets, 6-8 reps)

4. Incline bench press (as many reps as

possible)

5. Flat bench press (as many reps as

possible)

Back Workout
On this back routine, Laid performs a total
of 7 different exercises with an average of
4 sets and 8 reps.

ADVERTISEMENT

···
···
Shop for Electronics Deals
Shopee

Here is David Laid’s back routine:

1. Dumbbell rows (4 sets, 6-8 reps)

2. Seated wide-grip lat pulldown (4 sets, 6-

8 reps)

3. Seated cable row (4 sets, 8-10 reps)

4. Close-grip chin-up (4 sets, until failure)

5. Hex bar shrug (4 sets, 8-10 reps)

6. Cable shrug (4, 8-10 reps)

7. Close grip lat pulldown (4 sets, 6-10

reps)

Shoulder Workout
David Laid hits this shoulder routine by
doing a total of 8 exercises.

ADVERTISEMENT

···
···

Here is David Laid’s shoulder routine:

1. Seated dumbbell press (4 sets, 8-10

reps)

2. Seated behind the neck overhead press

(4 sets, 8-10 reps)

3. Dumbbell lateral raise (4 sets, 8-10 reps)

4. Seated machine overhead press (4 sets,

8-10 reps)

5. Cable lateral raise (4 sets, 10-12 reps)

6. Front plate raise (4 sets, 10-12 reps)

7. Rear delt seated fly machine (4 sets, 10-

12 reps)

8. Rear delt seated cable row (4 sets, 10-12

reps)

ADVERTISEMENT

···

···

Leg Workout
On this leg routine, he performs 4
different exercises.

Here is David Laid’s leg routine:

1. Barbell squat with pause (4 sets, 3 reps)

2. Barbell squat (6 sets, 5 reps)

3. Machine leg press (3 sets, 20 reps)

4. Lying hamstring curls (5 sets, 10 reps)

Arm Workout
On this arm routine, Laid hits 5 different
exercises by doing an average of 3 sets and
10 reps.

ADVERTISEMENT

···

Here id David Laid’s arm routine:

1. Seated Hammer Curl (3 sets, 10, 8, 6

reps)

2. Bodyweight dips (3 sets, 15 reps)

3. EZ bar curls (3 sets, 10, 8, 6 reps)

4. Triceps cable pushdown (3 sets, 10, 8, 6

reps)

5. Barbell curl (1 burnout set)

David Laid’s Diet

David Laid has never been a much of an
eater and he needs to count the number of
macros to stay in his best shape. However,
Laid sticks to a clean and healthy diet to
maintain his amazing body and he eats
around 5 meals each day.

ADVERTISEMENT

···

Here is David Laid’s diet:

1. Breakfast
Shake with oat milk

Plant-based protein powder

Flaxseed, hemp hearts, moringa leaf powder

Lion’s mane mushroom powder

1 banana, blueberries, and strawberries

2. Lunch
Large bowl with avocados

White rice, black beans, spinach, kale,

Himalayan salt

3. Snack
Shake with plant-based protein powder

4. Dinner
Buckwheat, kale, spinach

Himalayan salt

ADVERTISEMENT

···

5. Snack
Sourdough bread with almond butter

A shake with plant-based protein powder

Supplements &
Recommendations
David Laid uses the following
supplements to help fuel his gains:

Whey Protein

Creatine

Multivitamin

Pre-Workout

BCAA

Whilst we don’t know the exact brand of

supplements David Laid uses, we have
some recommendations based on what he
takes. These are the top picks from each
category, featured on our ranked
supplement lists:

ADVERTISEMENT

···

Best Pre-Workout Overall

Wrecked Pre-Workout (25

Servings)
$44.95

Shop Huge Nutrition

Best Whey Protein

Huge Whey - Whey Protein

Powder (30 Servings)
$39.95

Buy Now

Best Multivitamin
164