Picture this: you’re scrolling through Instagram, and there’s David Laid, flexing a physique that looks like it was sculpted by the gods. His transformation videos on YouTube have inspired millions, and with good reason—he turned himself from a skinny teen into a fitness icon through sheer grit and discipline. What makes David so special? It’s not just his chiseled abs or V-taper—it’s the mindset and work ethic that got him there. Whether you’re new to the gym or a seasoned lifter, David’s journey has lessons for everyone.
As a fitness coach with over a decade of experience, I’m here to break down David Laid’s workout routine, diet, and transformation story in a way that’s easy to follow and apply. From his push-pull-legs split to his smart nutrition plan, we’ll decode how he built his prime physique—and how you can start carving your own path. Let’s dive in!
Who Is David Laid? The Transformation Story
David Laid wasn’t always the shredded, 6’2” influencer we know today. Born in Estonia and raised in the U.S., he started as a scrawny 14-year-old weighing just 98 pounds. I remember being that kid who felt invisible in the mirror, so I get why David hit the gym hard. Struggling with self-confidence, he turned to weights to rewrite his story. His viral YouTube video, “David Laid 3 Year Natural Transformation 14-17”, shows how he packed on over 70 pounds of muscle by 18, blending aesthetics with raw strength.
Now 27, David’s a fitness model, powerlifter, and entrepreneur. His authenticity shines through in his posts on Instagram, where he’s open about his struggles with body image and the grind it took to get here. His story proves that with consistency and a solid plan, anyone can transform their body and mindset. For more on his journey, check out his own content or this the fitness phantom that dives into his rise to fame.
David Laid’s Workout Routine: Push, Pull, Legs Breakdown
David’s training is built on a push-pull-legs (PPL) split, a go-to for building muscle and strength. It’s like the perfect playlist for your gym session—balanced and effective. The split breaks down like this:
- Push: Chest, shoulders, triceps.
- Pull: Back, biceps.
- Legs: Quads, hamstrings, glutes, calves.
He trains 5–6 days a week, mixing heavy compound lifts (think bench press, deadlifts, squats) with isolation moves for that aesthetic polish. I’ve coached clients on PPL for years, and it’s a game-changer for building a balanced physique. Here’s a breakdown of David’s routine, based on his videos and interviews.
Push Day: Chest, Shoulders, Triceps
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Barbell Bench Press | 4–5 | 5–8 | Go heavy, but keep form tight. |
| Incline Dumbbell Press | 3–4 | 8–12 | Feel the stretch in your chest. |
| Overhead Barbell Press | 4 | 6–10 | Stand tall, brace your core. |
| Dumbbell Lateral Raises | 3–4 | 12–15 | Light weights, chase the shoulder burn. |
| Tricep Dips (Weighted) | 3 | 10–12 | Add a plate if you’re feeling strong. |
| Cable Tricep Pushdowns | 3 | 12–15 | Squeeze for that tricep pump. |
My Take: David’s all about progressive overload, gradually adding weight or reps to grow muscle. It’s a principle I’ve seen work wonders for clients. For a deeper dive on proper bench press form.
Pull Day: Back, Biceps
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Deadlifts | 4–5 | 3–6 | Heavy, but form first to avoid injury. |
| Pull-Ups (Weighted) | 3–4 | 8–12 | Use a band if you’re not there yet. |
| Bent-Over Barbell Rows | 4 | 6–10 | Pull with your lats, not your arms. |
| Seated Cable Rows | 3 | 10–12 | Squeeze your back like you’re hugging someone. |
| Barbell Bicep Curls | 3–4 | 8–12 | Slow and controlled—no swinging! |
| Hammer Curls | 3 | 12–15 | Builds those forearm and bicep peaks. |
My Take: Deadlifts are David’s secret sauce for a strong back. When I started deadlifting, it changed how I carried myself. Want to nail your form? This Healthline guide on deadlifts is a great starting point.
Leg Day: Quads, Hamstrings, Glutes, Calves
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Barbell Back Squats | 4–5 | 5–8 | Go deep, keep knees tracking toes. |
| Romanian Deadlifts | 4 | 8–12 | Feel the hamstring stretch. |
| Leg Press | 3–4 | 10–15 | Vary foot placement for quads or glutes. |
| Walking Lunges | 3 | 12–15/leg | Long strides for glute activation. |
| Calf Raises | 4 | 15–20 | Pause at the top for extra burn. |
My Take: Leg day builds the foundation of your physique. David’s squats and deadlifts are why he’s so powerful. For beginners, this Men’s Health squat tutorial breaks down the basics.
Rest Days: David takes 1–2 days off to recover, sometimes doing light yoga or walking. Recovery is where your muscles grow, so don’t skip it.
Suggestion: You might also like to know about sam sulek and his transformation.
David Laid’s Diet: Fueling the Beast
You can’t look like David without eating like him. His flexible dieting approach means he adjusts his calories and macros based on his goals—bulking for muscle or cutting for definition. I’ve coached dozens of clients on nutrition, and David’s plan is smart because it’s practical and sustainable.
Bulking: Packing on Muscle
When bulking, David eats more calories than he burns to fuel growth. It’s high protein, with plenty of carbs and fats to keep him energized.
- Calories: ~3,500–4,000/day (depending on training intensity).
- Macros:
- Protein: 200–240g (1–1.2g per pound of body weight).
- Carbs: 400–500g (50–55% of calories).
- Fats: 80–100g (20–25% of calories).
- Sample Day:
- Breakfast: Six egg whites, two whole eggs, a big bowl of oatmeal, a banana, and a smear of almond butter. (I’m obsessed with this combo—it’s filling and delicious.)
- Lunch: 8 oz chicken breast, 1.5 cups rice, steamed broccoli, half an avocado.
- Snack: Protein shake with 30g whey, Greek yogurt, mixed berries.
- Dinner: 8 oz salmon, a baked sweet potato, asparagus with olive oil.
- Post-Workout: Shake with white rice and a drizzle of honey for quick carbs.
My Take: For more on bulking, this Bodybuilding.com bulking guide explains how to gain muscle without piling on fat.
Cutting: Getting Shredded
When cutting, David drops calories to shed fat while keeping muscle. Protein stays high, but carbs and fats take a hit.
- Calories: ~2,500–3,000/day.
- Macros:
- Protein: 240–300g (1.2–1.5g per pound).
- Carbs: 200–250g (30–35% of calories).
- Fats: 50–70g (15–20% of calories).
- Sample Day:
- Breakfast: Eight egg whites, a handful of spinach, one slice whole-grain toast.
- Lunch: 6 oz grilled chicken, a cup of quinoa, mixed greens.
- Snack: Protein shake, celery with almond butter.
- Dinner: 6 oz lean beef, zucchini noodles, a small avocado.
My Take: Cutting can be tough, but it’s doable with planning. This Healthline cutting guide has great tips for staying lean and strong.
Supplements: Keeping It Simple
David sticks to the basics, and I respect that. His go-to supplements include:
- Whey Protein: For post-workout recovery.
- Creatine Monohydrate: 5g daily for strength. (I’ve been on creatine for years—it’s legit.)
- Multivitamin: Covers nutrient gaps.
- Fish Oil: Supports joints and omega-3 intake.
- Pre-Workout: Only for extra intense days.
My Take: David tracks macros with apps like MyFitnessPal. He eats mostly whole foods but isn’t afraid of a cheat meal here and there. Balance is everything.
Fitness Lessons from David Laid’s Journey
David’s physique is awesome, but his mindset is the real deal. Here are five lessons I’ve learned from his journey (and from coaching clients like you):
- Mindset Is Everything: David decided to change at 14. I’ve seen clients transform just by believing they could. Set a goal and own it.
- Discipline Beats Motivation: David trains even when he’s not pumped. I tell my clients: don’t wait for the perfect mood—just show up.
- Progressive Overload Works: He built his body by gradually lifting heavier. Track your progress and aim to beat your last workout by a smidge.
- Balance Builds Aesthetics: David’s physique is proportional because he trains everything. Don’t skip legs—it’s what makes you stand out.
- Rest Is Non-Negotiable: He sleeps 7–9 hours and stretches to stay mobile. I learned this after pulling a muscle years ago. Rest hard to train hard.
Beginner-Friendly Version of David’s Routine
David’s workouts are intense, but you can start small and still see results. Here’s a 3-day PPL plan and diet I’d give a beginner, based on my coaching experience.
Beginner Workout Plan
Frequency: Train 3 days/week (e.g., Monday: Push, Wednesday: Pull, Friday: Legs). Rest or walk on off days.
Push Day
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Dumbbell Bench Press | 3 | 10–12 | Start light, focus on smooth reps. |
| Seated Dumbbell Shoulder Press | 3 | 10–12 | Keep your back straight, core tight. |
| Cable Tricep Pushdowns | 3 | 12–15 | Feel the burn in your triceps. |
Pull Day
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Assisted Pull-Ups | 3 | 8–10 | Use a band or machine for help. |
| Dumbbell Rows | 3 | 10–12 | Pull with your back, keep it slow. |
| Dumbbell Bicep Curls | 3 | 12–15 | No swinging—control the weight. |
Leg Day
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Bodyweight Squats | 3 | 12–15 | Go slow, keep knees over toes. |
| Dumbbell Romanian Deadlifts | 3 | 10–12 | Light weight, feel your hamstrings stretch. |
| Seated Calf Raises | 3 | 15–20 | Pause at the top for extra burn. |
My Take: This plan is simple but effective. I started with moves like these, and they built my foundation. Rest 60–90 seconds between sets, and add weight as you get stronger.
Beginner Diet Plan
- Calories: Aim for maintenance (~15x body weight in pounds) or a slight surplus (+200–300 calories).
- Macros: 1g protein/lb, 2g carbs/lb, 0.4g fat/lb.
- Sample Day (for a 150-lb beginner):
- Breakfast: Three egg whites, one whole egg, 1/2 cup oatmeal, an apple.
- Lunch: 5 oz chicken breast, a cup of rice, steamed veggies.
- Snack: Greek yogurt, a handful of almonds.
- Dinner: 5 oz fish, a medium sweet potato, broccoli.
- Hydration: Drink 8–10 cups of water daily. I carry a water bottle everywhere—it’s a habit that sticks.
My Take: Meal prep saves my clients from fast-food traps. This Healthline meal prep guide is a great resource to get started.
FAQs About David Laid
1. How long should I follow David Laid’s routine to see results?
Consistency is key. Beginners may start seeing visible changes in 6–8 weeks, while noticeable muscle gains typically take 3–6 months. Progress depends on nutrition, sleep, and effort in the gym.
2. Can beginners follow David Laid’s workout plan?
David’s routine is advanced, with heavy lifts and high volume. Beginners should start with a 3-day PPL split (like the one above), using lighter weights and focusing on form. For example, try bodyweight squats (3 sets, 12–15 reps) instead of barbell squats.
3. How did David Laid transform his physique?
Starting at 98 pounds at age 14, David gained over 70 pounds of muscle by 18 through consistent training and a high-protein diet. His viral “3 Year Natural Transformation” video on YouTube shows his journey. His secret? Progressive overload, discipline, and balanced nutrition. It’s proof that hard work pays off.
4. How does David Laid stay motivated in the gym?
David sets small, achievable goals and focuses on the daily grind, not just the end result. He surrounds himself with like-minded people, which keeps him driven. His mindset—consistency over perfection—is key. For motivation tips, check out this Men’s Health article.
Conclusion: Your Turn to Shine
David Laid’s journey from a skinny teen to a fitness legend shows what’s possible with hard work, smart eating, and a relentless mindset. His push-pull-legs routine and flexible diet are a blueprint for strength and aesthetics. Whether you’re aiming for his physique or just want to feel stronger, the key is to start where you are and keep going.
Take a page from David’s book, but make it your own. Try the beginner routine, stock your fridge with good food, and stay patient. The gym is a marathon, not a sprint. As David might say on his YouTube channel: “Stay hungry, stay consistent, and your prime is waiting.”
I'm Zusty, a fitness coach and physique analyst with 7+ years of experience. At Artiqall, I break down celebrity transformations, social media physiques, and share no-fluff fitness tips to help you train smarter and stay inspired.
