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David Laid Workout Routine

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David Laid's Workout Routine & Diet

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 


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. 


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. 

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. 

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.

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) 


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. 

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. 

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


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:

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:

Best Pre-Workout Overall
Wrecked Pre-Workout (25 Servings)

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Best Whey Protein
Huge Whey - Whey Protein Powder (30 Servings)

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Best Multivitamin
Huge Multi High Performance Multivitamin

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Huge BCAA Supplement (25 Servings)

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David Laid’s fitness journey began at an early age while he was having a lot of self-confidence issues.

When he was 14 years old he was diagnosed with scoliosis and at this point, he realized that he needed to make a big change in his life.

Today David Laid is one of the most popular people in the fitness industry. 

If you enjoyed this routine, check out some of our other bodybuilder workout routines:

What do you think about David Laid’s workout routine and diet? Leave a comment below. 

Emmy Wallin is a writer for Jacked Gorilla. She is a young Swedish girl from Uppsala, who is currently traveling around the world. Emmy has a big passion for helping others and motivating people. Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. She is the face behind the workout routine articles here on Jacked Gorilla. Follow Jacked Gorilla on Instagram: @jackedgorillanews

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