David Laid Workout Routine and Diet Plan | Unveiling the Fitness Secrets

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Written By Jonathan Deventer

David Laid Workout Routine and Diet Plan

David Laid, a renowned bodybuilder, fitness model, and social media influencer has captured the hearts of fitness enthusiasts worldwide with his remarkable physique and dedication to health. His partnership with Gymshark has further cemented his status as a fitness icon. David’s journey into the world of fitness began at a young age, driven by a passion that would later inspire countless followers to embark on their fitness journeys.

Also Read: Is David Laid Natural Or On Steroids

Early Life and Challenges

David Laid’s path to success was not without obstacles. Born on January 29, 1998, David faced adversity early on, losing his father at a young age. This loss, coupled with being bullied for his physique, could have deterred many, but David’s determination only grew stronger. Despite the challenges, David remained steadfast in his pursuit of fitness, using weightlifting as an outlet and a means to transform his life.

The Transformation Begins

David Laid Transformation

At just 14 years old, David began his fitness journey, initially drawn to weightlifting as a way to cope with the challenges he faced. He quickly fell in love with the sport, realizing its potential to not only change his physique but also his mindset. David’s early experiences with weightlifting laid the foundation for his future success, instilling in him a sense of discipline and determination that would guide him through his fitness journey.

Overcoming Scoliosis

In addition to the emotional challenges David faced, he was also diagnosed with scoliosis, a condition characterized by an abnormal curvature of the spine. Rather than letting this diagnosis deter him, David used it as motivation to push himself further in his fitness journey. He understood that with proper training and dedication, he could not only manage his condition but also continue to excel in his fitness goals.

Rising Through the Ranks

As David’s physique began to transform, so did his passion for fitness. He started sharing his progress on social media, gaining a following of individuals inspired by his dedication and drive. This newfound platform allowed David to not only document his journey but also inspire others to pursue their fitness goals.

The Gymshark Partnership

David’s dedication to fitness and his inspiring journey caught the attention of Gymshark, a leading fitness apparel brand. In 2018, David officially partnered with Gymshark, further solidifying his status as a fitness icon. The partnership not only provided David with a platform to reach a larger audience but also allowed him to inspire others to pursue their fitness goals.

Fitness Journey Stats

David Laid
Full NameDavid Laid
Weight185-195 lbs.
Date Of Birth01/29/1998
ProfessionFitness Model, Social Media Influencer

David Laid Workout Routine

David laid workout routine is structured to target different muscle groups on different days, allowing for adequate recovery. He incorporates a mix of compound and isolation exercises to ensure overall muscle development. Here’s a breakdown of his typical weekly workout schedule:

DayMuscle GroupExercisesSets x Reps
MondayChest and TricepsBench Press, Incline Dumbbell Press, etc.4×8-12
TuesdayBack and BicepsDeadlifts, Pull-Ups, Bent Over Rows, etc.4×8-12
ThursdayShoulders and AbsMilitary Press, Lateral Raises, Plank, etc.4×8-12
FridayLegsSquats, Lunges, Leg Press, Calf Raises, etc.4×8-12
SundayCardio and Stretching

David Laid’s Diet Plan

David follows a balanced diet that includes lean proteins, complex carbohydrates, and healthy fats. He focuses on whole, nutrient-dense foods to fuel his workouts and support muscle growth. Here’s a sample of David Laid’s daily diet plan:

Breakfast4 whole eggs, 2 slices of whole-grain toast, 1 cup of Greek yogurt with berries
Mid-Morning SnackProtein shake with whey protein and almond milk, Handful of almonds
LunchGrilled chicken breast, Quinoa, Steamed broccoli
Afternoon SnackApple with almond butter, Protein bar
DinnerSalmon, Sweet potato, Asparagus
Evening SnackCottage cheese with pineapple

David Laid Supplements

David Laid hasn’t explicitly disclosed his supplement stack in detail, it’s common for athletes and bodybuilders like him to use a range of supplements to support their training and goals. Based on general trends in the fitness industry and the needs of someone like David Laid, here are some supplements he might consider:

  1. Protein Powder: To support muscle growth and recovery, a high-quality protein powder, such as whey protein, can be beneficial. It helps meet daily protein requirements, especially for those with high protein needs like bodybuilders.
  2. Creatine: Known for its ability to enhance strength and muscle mass gains, creatine is a popular supplement among athletes and bodybuilders. It can also aid in muscle recovery between workouts.
  3. Pre-Workout Supplements: These supplements often contain ingredients like caffeine, beta-alanine, and citrulline malate, which can help improve focus, energy levels, and muscle pumps during workouts.
  4. Branched-Chain Amino Acids (BCAAs): BCAAs are essential for muscle protein synthesis and can be used as an intra-workout supplement to reduce muscle fatigue and improve recovery.
  5. Multivitamin: A high-quality multivitamin can help fill in any nutritional gaps in the diet, ensuring that all essential vitamins and minerals are consumed for overall health and well-being.
  6. Omega-3 Fatty Acids: These healthy fats support heart health and can help reduce inflammation, which may benefit athletes and bodybuilders undergoing intense training.
  7. Joint Support Supplements: Since intense weightlifting can put stress on the joints, supplements containing ingredients like glucosamine and chondroitin may help support joint health and reduce the risk of injury.


David Laid’s fitness journey stands as a testament to his unwavering resilience and unparalleled dedication. His relentless pursuit of excellence has not only transformed his physique but has also inspired millions worldwide to embark on their fitness journeys. As he continues to share his story and motivate others, David solidifies his position as a prominent figure in the fitness world, serving as a beacon of hope and inspiration for those striving to achieve their fitness goals. His impact transcends mere physical transformation, touching the lives of individuals who look up to him for guidance, and motivation, and a reminder that with hard work and dedication, anything is possible in the realm of fitness and beyond.



Here are some frequently asked questions about David Laid’s workout routine and diet plan:

What is David Laid’s workout routine?

David Laid’s workout routine is structured to target different muscle groups on different days of the week. He incorporates a mix of compound and isolation exercises to ensure overall muscle development.

How many days a week does David Laid work out?

David Laid typically works out five days a week, with two rest days interspersed throughout the week.

What does David Laid’s diet consist of?

David Laid follows a balanced diet that includes lean proteins, complex carbohydrates, and healthy fats. He focuses on whole, nutrient-dense foods to fuel his workouts and support muscle growth.

Does David Laid take any supplements?

While David Laid has not explicitly disclosed his supplement stack, it is common for athletes and bodybuilders like him to use supplements such as protein powder, creatine, and pre-workout supplements to support their training and goals.

How long does David Laid work out each day?

David Laid’s workout sessions typically last around 60 to 90 minutes, depending on the day and the muscle groups being targeted.

Does David Laid do cardio?

Yes, David Laid incorporates cardio into his routine, usually on Sundays, along with stretching exercises.

What is David Laid’s approach to rest and recovery?

David Laid emphasizes the importance of rest and recovery in his fitness routine. He typically takes two rest days per week and ensures that he gets adequate sleep to support muscle growth and overall health.

How has David Laid’s workout routine evolved?

David Laid’s workout routine has evolved as he has progressed in his fitness journey. He has refined his approach to training, incorporating new exercises and techniques to continually challenge his body and avoid plateaus.

Can David Laid’s workout routine be adapted for beginners?

While David Laid’s workout routine is designed for someone with intermediate to advanced fitness levels, beginners can adapt it by starting with lighter weights and fewer sets and gradually increasing intensity as they progress.

Does David Laid follow a specific diet plan when preparing for a competition?

While David Laid has not shared specific details about his competition diet, he likely follows a stricter diet plan to achieve peak physical condition for competitions, which may include adjusting his macronutrient intake and calorie consumption.

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