{"id":26813,"date":"2024-09-28T19:39:15","date_gmt":"2024-09-28T19:39:15","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=26813"},"modified":"2024-09-28T19:39:18","modified_gmt":"2024-09-28T19:39:18","slug":"david-laid-workout-plan-and-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/david-laid-workout-plan-and-pdf","title":{"rendered":"David Laid Workout Plan for Strength &amp; Mass (PDF Included)"},"content":{"rendered":"\n<p>David Laid is an inspiring fitness professional known for his impressive body transformation and strong and symmetrical physique.<\/p>\n\n\n\n<p>He follows a hybrid training program that combines <a href=\"https:\/\/thefitnessphantom.com\/list-of-powerlifting-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"7112\" rel=\"noreferrer noopener\">powerlifting<\/a>, bodybuilding, and endurance exercises. This style of training helped him develop impressive strength and aesthetic physique over time.<\/p>\n\n\n\n<p>I&#8217;ve watched various videos on <a href=\"https:\/\/www.youtube.com\/@DavidLaid\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/@DavidLaid\" rel=\"noreferrer noopener\">David&#8217;s YouTube channel<\/a> to create workout plans for people who want to try his way of training.<\/p>\n\n\n\n<p>With the help of his videos, I&#8217;ve designed two workout routines: Push\/Pull\/Legs (PPL) and Upper\/Lower Splits.<\/p>\n\n\n\n<p>These programs are highly inspired by David Laid&#8217;s workout style.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>David Laid Inspired Push\/Pull\/Legs (PPL) Split Workout<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"900\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/09\/David-Laid-Workout-Plan.jpg\" alt=\"David Laid Workout Plan\" class=\"wp-image-26825\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/09\/David-Laid-Workout-Plan.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/09\/David-Laid-Workout-Plan-300x225.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/09\/David-Laid-Workout-Plan-768x576.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p>This David Laid-inspired <a href=\"https:\/\/thefitnessphantom.com\/push-pull-legs-3-day-split\" target=\"_blank\" data-type=\"post\" data-id=\"5447\" rel=\"noreferrer noopener\">PPL split<\/a> involves performing all three major powerlifting lifts (Bench, Deadlift, and Squat) along with single-joint musclebuilding exercises, like press-down, pulldown, and single-arm row.<\/p>\n\n\n\n<p>This program starts with push exercises, followed by pull and leg workouts.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Day 1 &#8211; Push Workout<\/li>\n\n\n\n<li>Day 2 &#8211; Pull Workout<\/li>\n\n\n\n<li>Day 3 &#8211; Leg Workout<\/li>\n\n\n\n<li>OFF<\/li>\n\n\n\n<li>Repeat<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Push Day Workout<\/h3>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"David Laid - Push Day\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/juIGom4_MQI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td>Flat Bench Press (Machine\/Barbell)<\/td><td>4<\/td><td>8-12<\/td><td>Chest<\/td><\/tr><tr><td>Seated Dumbbell Overhead Press<\/td><td>4<\/td><td>10-12<\/td><td>Shoulder<\/td><\/tr><tr><td>Behind The Neck Press\/Lateral Raises<\/td><td>4<\/td><td>8-12<\/td><td>Shoulder<\/td><\/tr><tr><td>Parallel Bar Dips<\/td><td>4<\/td><td>Failure<\/td><td>Pecs &amp; Triceps<\/td><\/tr><tr><td>Cable Pressdown<\/td><td>4<\/td><td>10-15<\/td><td>Triceps<\/td><\/tr><tr><td>Any exercise for your weak muscle<\/td><td>3<\/td><td>Failure<\/td><td>Your Weakest<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Pull Day Workout<\/h3>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Deadlift Progression | Pull Day Vlog\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/XqtQ1yfIRdI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/www.youtube.com\/shorts\/e7oLkRlT2CQ\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/shorts\/e7oLkRlT2CQ\" rel=\"noreferrer noopener\">Sumo Deadlift<\/a><\/td><td>7<\/td><td>2<\/td><td>Legs &amp; Back<\/td><\/tr><tr><td>Pull-ups<\/td><td>4<\/td><td>Failure<\/td><td>Back<\/td><\/tr><tr><td>Bent-over Barbell Row<\/td><td>4<\/td><td>8-12<\/td><td>Back<\/td><\/tr><tr><td>Close Grip Lat Pulldown<\/td><td>4<\/td><td>8-12<\/td><td>Back<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Leg Day Workout<\/h3>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"David Laid - Leg Workout\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/0C8vIaNVqAs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td>Back Squat<\/td><td>4<\/td><td>10<\/td><td>Legs<\/td><\/tr><tr><td>Standing Static Hold<\/td><td>3<\/td><td>45-60 sec<\/td><td>Full Body<\/td><\/tr><tr><td>Leg Press<\/td><td>3<\/td><td>20<\/td><td>Legs<\/td><\/tr><tr><td>Leg Extension<\/td><td>3<\/td><td>20<\/td><td>Quads<\/td><\/tr><tr><td>Leg Curl<\/td><td>3<\/td><td>20<\/td><td>Hamstrings<\/td><\/tr><tr><td>Calf Raises<\/td><td>4<\/td><td>20<\/td><td>Calves<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>David Laid Upper\/Lower Split Routine<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1200\" height=\"900\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/09\/David-Laid-Exercise-Routine.jpg\" alt=\"David Laid Exercise Routine\" class=\"wp-image-26826\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/09\/David-Laid-Exercise-Routine.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/09\/David-Laid-Exercise-Routine-300x225.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/09\/David-Laid-Exercise-Routine-768x576.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p>This second David Laid workout routine involves <a href=\"https:\/\/thefitnessphantom.com\/upper-lower-split-for-beginners-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"24994\" rel=\"noreferrer noopener\">alternating between upper-body and lower-body<\/a> workouts.<\/p>\n\n\n\n<p>It is an efficient way to put equal focus on both parts of the body while ensuring a decent recovery time between sessions.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Day 1 &#8211; Upper Body<\/li>\n\n\n\n<li>Day 2 &#8211; Lower Body<\/li>\n\n\n\n<li>Day 3 &#8211; Upper Body<\/li>\n\n\n\n<li>Day 4 &#8211; Lower Body<\/li>\n\n\n\n<li>OFF<\/li>\n\n\n\n<li>Repeat&#8230;<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Day 1: Upper Body Workout &#8211; Back and Biceps<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Lat Pulldown<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Single-arm DB Row<\/td><td>3<\/td><td>10\/side<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/hdsgac5WyZc\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/hdsgac5WyZc\" rel=\"noreferrer noopener\">Neutral Grip T-Bar Rows<\/a><\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/isolation-exercises-for-back#10_Straight_Arm_Lat_Pullover\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/isolation-exercises-for-back#10_Straight_Arm_Lat_Pullover\" rel=\"noreferrer noopener\">Straight arm Cable Pullover<\/a><\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-unilateral-back-exercises\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/best-unilateral-back-exercises\" rel=\"noreferrer noopener\">Single-arm Cable Rowing<\/a><\/td><td>3<\/td><td>10\/side<\/td><\/tr><tr><td>DB\/Barbell Biceps Curl<\/td><td>4<\/td><td>10\/arm<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 2: Lower Body Workout &#8211; Thighs and Glutes<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Back Squat<\/td><td>5<\/td><td>10-12<\/td><\/tr><tr><td>Leg Press<\/td><td>5<\/td><td>15-20<\/td><\/tr><tr><td>Lying Leg Curl<\/td><td>5<\/td><td>15-20<\/td><\/tr><tr><td>Hip Thrust<\/td><td>5<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 3: Upper Body &#8211; Chest, Shoulder, and Triceps<\/h3>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Chest Day w\/Commentary\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/g88xHJLzBn8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Incline Bench Press<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=Iq5fvzsPLFs\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=Iq5fvzsPLFs\" target=\"_blank\" rel=\"noreferrer noopener\">75-degree Incline Dumbbell Press<\/a><\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Hammer Strength Low Chest Press + Bend Over Lateral DB Raises (Superset)<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Standard Side Delt DB Raises + Triceps Pressdown (Superset)<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Cable Forward Triceps Extension<\/td><td>3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 4: Lower Body Workout<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Back Squat<\/td><td>4<\/td><td>6-10<\/td><\/tr><tr><td>Leg Press<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Leg Curls<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>Leg Extensions<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>Calf Raises<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>Hip Abduction<\/td><td>4<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The David Laid Workout Plan PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-95bf83df-35a0-43a4-9dd4-5afb6cb93707\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/09\/David-Laid-Training-Program.pdf\">David Laid Training Program<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/09\/David-Laid-Training-Program.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-95bf83df-35a0-43a4-9dd4-5afb6cb93707\" download>Download<\/a><\/div>\n\n\n\n<p><br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>David Laid&#8217;s Techniques for Strength and Muscle Development<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Combination of Strength and Isolation Exercises:<\/strong> David&#8217;s many training splits involve a blend of powerlifting and isolation exercises. He frequently performs back squats, bench presses, and deadlifts to build strength and isolation exercises to bring out the best shape and build definition.<\/li>\n\n\n\n<li><strong>Progressive Overload: <\/strong>David consistently challenges his muscles to work harder through progressive overload. He always strives to increase the amount of weight lifted to ensure that he pushes his muscles to grow.<\/li>\n\n\n\n<li><strong>Diet:<\/strong> Physique transformation isn&#8217;t possible without proper nutrition. David Laid emphasizes a high-protein diet and balanced macronutrients to fuel his workouts and aid in recovery.<\/li>\n\n\n\n<li><strong>Make Required Changes:<\/strong> David doesn&#8217;t stick to a rigid routine. He switches exercises based on how he feels and to keep things interesting, while still hitting all major muscle groups each week. It&#8217;s an important one because there&#8217;s nothing fixed in bodybuilding,  a plan that works for one doesn&#8217;t necessarily work for others. So, you must keep checking what&#8217;s working for you and what&#8217;s not.<\/li>\n<\/ul>\n\n\n\n<p>I highly suggest including <a href=\"https:\/\/thefitnessphantom.com\/list-of-core-exercises-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"14731\" rel=\"noreferrer noopener\">abs exercises<\/a> in your program whenever is convenient for you. Strong abs help you lift heavier, improve your six-pack appearance, and help prevent multiple injuries.<\/p>\n\n\n\n<p>Like David Laid, I&#8217;ve also created <a href=\"https:\/\/thefitnessphantom.com\/free-workout-plans\/bodybuilders-routine\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/free-workout-plans\/bodybuilders-routine\" rel=\"noreferrer noopener\">training plans<\/a> that are inspired by various professional bodybuilders, including <a href=\"https:\/\/thefitnessphantom.com\/12-week-chris-bumstead-workout-routine-with-pdf\" data-type=\"post\" data-id=\"21827\">Chris Bumstead<\/a>, Arnold Schwarzenegger, Dorian Yates, Jay Cutler, and <a href=\"https:\/\/thefitnessphantom.com\/ramon-dino-workout-routine-with-pdf\" data-type=\"post\" data-id=\"26486\">Roman Dino Pro<\/a>. I think you can also explore them.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>David Laid is an inspiring fitness professional known for his impressive body transformation and strong and symmetrical physique. He follows a hybrid training program that combines powerlifting, bodybuilding, and endurance exercises. This style of training helped him develop impressive strength and aesthetic physique over time. I&#8217;ve watched various videos on David&#8217;s YouTube channel to create &#8230; <a title=\"David Laid Workout Plan for Strength &amp; Mass (PDF Included)\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/david-laid-workout-plan-and-pdf\" aria-label=\"Read more about David Laid Workout Plan for Strength &amp; Mass (PDF Included)\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":26824,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,488],"tags":[534,374,381],"class_list":["post-26813","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-bodybuilders-routine","tag-bodybuilding","tag-muscle-building","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/26813","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=26813"}],"version-history":[{"count":9,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/26813\/revisions"}],"predecessor-version":[{"id":26831,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/26813\/revisions\/26831"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/26824"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=26813"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=26813"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=26813"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}