David Laid’s Workout Routine & Diet Plan

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.


Exercise Sets Reps
Incline BB Bench Press 5 5
DB Incline Press 5 8 – 10
BB Flat Bench Press 5 6 – 8
Incline BB Bench Press 1 Till Failure
Flat BB Bench Press 1 Till Failure


Exercise Sets Reps
DB Rowing 4 6 – 8
Seated Wide Grip Lat Pulldown 4 6 – 8
Seated Cable Rowing 4 8 – 10
Close Grip Chin–Ups 4 Till Failure
Hex Bar Shrugs 4 8 – 10
Cable Shrugs 4 8 – 10
Close Grip Lat Pulldowns 4 6 – 10


Exercise Sets Reps
Seated DB Press 4 8 – 10
Seated BB Behind the Neck Press 4 8 – 10
DB Side Lateral Raises 4 8 – 10
Seated Machine Overhead Press 4 8 – 10
Cable Side Lateral Raises 4 10 – 12
Cable Side Lateral Raises 4 10 – 12
Rear Delt Seated Fly Machine 4 10 – 12
Rear Delt Cable Rowing 4 10 – 12


Exercise Sets Reps
BB Back Squats W/ Pause 4 3
BB Back Squats 6 5
Machine Leg Press 3 20
Lying Hamstring Curls 5 10


Exercise Sets Reps
Seated DB Hammer Curls 3 10, 8, 6
Bodyweight Dips 3 15
EZ Bar Curls 3 10, 8, 6
Triceps Cable Pushdowns 3 10, 8, 6
BB Curls 1 Till 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:

    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

    Satinder Chowdhry

    Satinder Chowdhry is the founder, gym enthusiast & regular contributor at SPCFiTZ.com who is passionate about bodybuilding & workout. Strangely, he was never into fitness and even started hitting the gym quite late during his post-graduation days to lose weight, but he got hooked on it after getting results. These days, he enjoys working out and writing fitness, bodybuilding & training-related articles. Whether you’re a beginner or a seasoned enthusiast, here you’ll find a collection of workouts, insights, and tips articles written by him to empower you on your fitness journey and transform your health and physique.

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