David Laid is an inspiring fitness professional known for his impressive body transformation and strong and symmetrical physique.
He follows a hybrid training program that combines powerlifting, bodybuilding, and endurance exercises. This style of training helped him develop impressive strength and aesthetic physique over time.
I’ve watched various videos on David’s YouTube channel to create workout plans for people who want to try his way of training.
With the help of his videos, I’ve designed two workout routines: Push/Pull/Legs (PPL) and Upper/Lower Splits.
These programs are highly inspired by David Laid’s workout style.
David Laid Inspired Push/Pull/Legs (PPL) Split Workout
This David Laid-inspired PPL split involves performing all three major powerlifting lifts (Bench, Deadlift, and Squat) along with single-joint musclebuilding exercises, like press-down, pulldown, and single-arm row.
This program starts with push exercises, followed by pull and leg workouts.
- Day 1 – Push Workout
- Day 2 – Pull Workout
- Day 3 – Leg Workout
- OFF
- Repeat
Push Day Workout
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Flat Bench Press (Machine/Barbell) | 4 | 8-12 | Chest |
| Seated Dumbbell Overhead Press | 4 | 10-12 | Shoulder |
| Behind The Neck Press/Lateral Raises | 4 | 8-12 | Shoulder |
| Parallel Bar Dips | 4 | Failure | Pecs & Triceps |
| Cable Pressdown | 4 | 10-15 | Triceps |
| Any exercise for your weak muscle | 3 | Failure | Your Weakest |
Pull Day Workout
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Sumo Deadlift | 7 | 2 | Legs & Back |
| Pull-ups | 4 | Failure | Back |
| Bent-over Barbell Row | 4 | 8-12 | Back |
| Close Grip Lat Pulldown | 4 | 8-12 | Back |
Leg Day Workout
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Back Squat | 4 | 10 | Legs |
| Standing Static Hold | 3 | 45-60 sec | Full Body |
| Leg Press | 3 | 20 | Legs |
| Leg Extension | 3 | 20 | Quads |
| Leg Curl | 3 | 20 | Hamstrings |
| Calf Raises | 4 | 20 | Calves |
David Laid Upper/Lower Split Routine
This second David Laid workout routine involves alternating between upper-body and lower-body workouts.
It is an efficient way to put equal focus on both parts of the body while ensuring a decent recovery time between sessions.
- Day 1 – Upper Body
- Day 2 – Lower Body
- Day 3 – Upper Body
- Day 4 – Lower Body
- OFF
- Repeat…
Day 1: Upper Body Workout – Back and Biceps
| Exercises | Sets | Reps |
|---|---|---|
| Lat Pulldown | 4 | 10-12 |
| Single-arm DB Row | 3 | 10/side |
| Neutral Grip T-Bar Rows | 4 | 12-15 |
| Straight arm Cable Pullover | 4 | 10-12 |
| Single-arm Cable Rowing | 3 | 10/side |
| DB/Barbell Biceps Curl | 4 | 10/arm |
Day 2: Lower Body Workout – Thighs and Glutes
| Exercises | Sets | Reps |
|---|---|---|
| Back Squat | 5 | 10-12 |
| Leg Press | 5 | 15-20 |
| Lying Leg Curl | 5 | 15-20 |
| Hip Thrust | 5 | 10-12 |
Day 3: Upper Body – Chest, Shoulder, and Triceps
| Exercises | Sets | Reps |
|---|---|---|
| Incline Bench Press | 4 | 10-12 |
| 75-degree Incline Dumbbell Press | 4 | 10-12 |
| Hammer Strength Low Chest Press + Bend Over Lateral DB Raises (Superset) | 3 | 10-12 |
| Standard Side Delt DB Raises + Triceps Pressdown (Superset) | 3 | 10-12 |
| Cable Forward Triceps Extension | 3 | 10-12 |
Day 4: Lower Body Workout
| Exercises | Sets | Reps |
|---|---|---|
| Back Squat | 4 | 6-10 |
| Leg Press | 4 | 10-12 |
| Leg Curls | 4 | 15-20 |
| Leg Extensions | 4 | 15-20 |
| Calf Raises | 4 | 15-20 |
| Hip Abduction | 4 | 15-20 |
Download The David Laid Workout Plan PDF
David Laid’s Techniques for Strength and Muscle Development
- Combination of Strength and Isolation Exercises: David’s many training splits involve a blend of powerlifting and isolation exercises. He frequently performs back squats, bench presses, and deadlifts to build strength and isolation exercises to bring out the best shape and build definition.
- Progressive Overload: David consistently challenges his muscles to work harder through progressive overload. He always strives to increase the amount of weight lifted to ensure that he pushes his muscles to grow.
- Diet: Physique transformation isn’t possible without proper nutrition. David Laid emphasizes a high-protein diet and balanced macronutrients to fuel his workouts and aid in recovery.
- Make Required Changes: David doesn’t stick to a rigid routine. He switches exercises based on how he feels and to keep things interesting, while still hitting all major muscle groups each week. It’s an important one because there’s nothing fixed in bodybuilding, a plan that works for one doesn’t necessarily work for others. So, you must keep checking what’s working for you and what’s not.
I highly suggest including abs exercises in your program whenever is convenient for you. Strong abs help you lift heavier, improve your six-pack appearance, and help prevent multiple injuries.
Like David Laid, I’ve also created training plans that are inspired by various professional bodybuilders, including Chris Bumstead, Arnold Schwarzenegger, Dorian Yates, Jay Cutler, and Roman Dino Pro. I think you can also explore them.
