Gymshark Sponsored Athlete, Fitness Model, Social Media Influencer & Bodybuilder

David Laid is an Estonian American based bodybuilder, social media personality, and fitness model who’s quite popular on YouTube for his impressive transformation videos, which have attracted 4.5+ million views.

david laid workout routine

Born in Estonia in 1994, David started his fitness journey as a 90-pound teen looking to build his confidence and get comfortable with his own body. Though his main goal was to build muscles, he quickly fell in love with strength training, and as time goes, it became one of the main parts of his life to achieve his dream physique.

Workout Principles of David Laid

David Laid loves fitness & powerlifting. And his favorite exercises include the powerlifting mains like squats, bench presses, and deadlifts. He uses these three exercises regularly to keep improving his strength and physique. Further, he regularly trains to keep himself in the best shape possible.

David Laid’s Workout Routine

David is a powerlifter; hence it doesn’t come as a surprise that he lifts some serious weight. His strength is visible in his deadlifts, and he can pull 600+ pounds. Nonetheless, if you’re wondering about what’s the workout routine of David Laid, then keep reading, as here we’ve covered one of them.


Incline BB Bench Press55
DB Incline Press58 – 10
BB Flat Bench Press56 – 8
Incline BB Bench Press1Till Failure
Flat BB Bench Press1Till Failure


DB Rowing46 – 8
Seated Wide Grip Lat Pulldown46 – 8
Seated Cable Rowing48 – 10
Close Grip Chin–Ups4Till Failure
Hex Bar Shrugs48 – 10
Cable Shrugs48 – 10
Close Grip Lat Pulldowns46 – 10


Seated DB Press48 – 10
Seated BB Behind the Neck Press48 – 10
DB Side Lateral Raises48 – 10
Seated Machine Overhead Press48 – 10
Cable Side Lateral Raises410 – 12
Cable Side Lateral Raises410 – 12
Rear Delt Seated Fly Machine410 – 12
Rear Delt Cable Rowing410 – 12


BB Back Squats W/ Pause43
BB Back Squats65
Machine Leg Press320
Lying Hamstring Curls510


Seated DB Hammer Curls310, 8, 6
Bodyweight Dips315
EZ Bar Curls310, 8, 6
Triceps Cable Pushdowns310, 8, 6
BB Curls1Till Failure

David Laid’s Diet Plan

David has never been a food lover nor likes to eat much. But to keep himself in shape, he counts his macros and sticks to a healthy and clean diet. And one of David Laid’s diet routines is:


Meal 1:

  • Shake W/ Oat Milk
  • Protein Powder (Plant Based)
  • Hemp Hearts, Flaxseed, Moringa Leaf Powder
  • Banana – 1
  • Blueberries & Strawberries
  • Lion’s Mane Mushroom Powder

Meal 2:

  • Avocados – Large Bowl
  • White Rice
  • Black Beans
  • Spinach
  • Kale
  • Himalayan Salt

Meal 3:

  • Shake W/ Plant Based Protein Powder

Meal 4:

  • Buckwheat
  • Kale
  • Spinach
  • Himalayan Salt

Meal 5:

  • Sourdough Bread W/ Almond Butter
  • Shake W/ Plant Based Protein Powder


Though, we aren’t sure whether he likes to go with one dietary supplement brand or not. But, here we’ve some of the supplement recommendations based upon what he takes. These supplements are his top picks in each category:

About David Laid

Born in a Baltic country, Estonia, on the border of Russia and Latvia, David and his two younger brothers were raised by a single mother. He lost his father due to an accident at the age of 2, and then a few years later, his family moved to the US in search of a better life. Similarly, he has attended Mainland Regional High School in New Jersey.

In his teenage years, he has experienced sudden growth that led to him becoming very tall and skinny. And due to this frail figure, he also suffered from low self-esteem and was even bullied for the very same reason. Further, he was even diagnosed with scoliosis at the young age of 14. To overcome it, he started focusing on physical training and eventually prevented himself from suffering severe consequences of scoliosis.

David’s fitness journey started at a very young age, but it had its fair share, such as he initially started to cope with scoliosis and self-esteem issues. But soon, he found his passion in it, and from there on, his fitness journey in the gym started.

He realized a toned and aesthetic physique was within his reach, and he continued to work on it. He kept on working on the physique he desired to make, and he even started documenting it on social media, such as YouTube, which gave him immense popularity and also made him a social media influencer and fitness model.

Physical Transformation of David Laid

David started his transformation by watching fitness & bodybuilding-related videos. He began weight training and even documented his development on social media platforms like Instagram & YouTube, which helped him gain popularity.

Similarly, by watching YouTube videos related to muscle building, he came across many body transformation videos that also inspired him to become like one. He succeeded in building a phenomenal physique and enhancing his confidence.

Controversies Surrounding David Laid

The commonly seen controversies surrounding many bodybuilders and fitness models is whether they’re natural or using performance-enhancement drugs (anabolic steroids), and the same is true with David Laid. However, through his early videos where he showed his transformation, many still questioned whether he was using steroids or not. Nonetheless, he denied the claims, and there’s no concrete proof about the same.

Similarly, many critics even agree that he hasn’t shown any symptoms of using steroids and achieving a physique like him is possible through continuous dedication to workout and diet plan.

Wrapping Up

Like many pro athletes, David also started his fitness journey very early, intending to build his confidence. Similarly, it has been a challenging journey for him. Further, he was diagnosed with scoliosis when he was 14. Hence, this became a turning point in his life, and he also realized that he needed to make a big change.

However, if you’ve got a question about what’s David Laid’s workout routine or diet plan, we’ve covered one of them here. We hope you’d like to give it a try. Good luck!

Satinder Chowdhry Avatar

Satinder Chowdhry