Intermediate–AdvancedFree

Laid to Dominate: Power & Aesthetics

Build an elite aesthetic physique with insane leg power and visible abs. Look like David Laid, move like a beast. Dominate every rep and every field.

Bazilian C.· Jun 2025

iOS & Android

Overview

Length

18 weeks

Days / week

4 days

Level

Intermediate, Advanced

Goal

Athletics, Muscle, Strength, Women's

Equipment

Full Gym

Session length

70 min

Laid to Dominate: Power & Aesthetics is a comprehensive 18-week training system designed for athletes and gym-goers who want it all—a head-turning physique and serious performance. This program is built for individuals who want to develop: • Aesthetic muscle definition like David Laid • Explosive athletic strength and movement • Super powerful legs that look just as good as they perform • A powerful, dominant upper body with broad shoulders, visible abs, and a strong back The structure hits all major muscle groups with an emphasis on visual balance, symmetry, and functionality. Each week includes two upper body sessions and two lower body sessions, alternating to allow full recovery and peak output. There are two distinct leg days: • Leg Day 1 (Power Focus): Builds explosive force and strength through compound movements and athletic drills. • Leg Day 2 (Aesthetic Focus): Focuses on hypertrophy and detail—quads, hamstrings, and glutes will grow and pop. Upper body days follow a push–pull setup: • Push Day: Chest, shoulders, triceps, and abs for width, thickness, and pushing strength. • Pull Day: Back, biceps, rear delts, and abs for V-taper, posture, and pulling strength. Expect 60–80 minute workouts, structured for hypertrophy, strength, and athleticism with rest periods optimized for both size and power. If you’re ready to look like you were carved from stone and hit like a freight train—this is the blueprint.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Quadriceps

13.5%

Hamstrings

11.6%

Abs

11.1%

Glutes

10.8%

Upper Back

7.2%

Triceps

Lats

5.2%

Front Delts

4.9%

Middle Delts

4.8%

Biceps

4.8%

Calves

4.7%

Chest

4.1%

Lower Back

Rear Delts

2.8%

Other

1.8%

Adductors

1.6%

Forearms

0.7%

Abductors

0.4%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	4	5 reps	@8.5
2	Trap Bar Deadlift	3	4 reps	@8
3	Bulgarian Split Squat (Dumbbell)	3	12 reps	@8
4	Broad Jump	3	3 reps	@7
5	Seated Hamstring Curl	3	8 reps	@7.5
6	Standing Calf Raise	4	12 reps	@7
7	Russian Twist (Dumbbell)	4	15 reps	@7

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Barbell)	4	8 reps	@8
2	Bench Press (Dumbbell)	3	10 reps	@8
3	Seated Overhead Press (Dumbbell)	3	10 reps	@7.5
4	Lateral Raise (Dumbbell)	4	10 reps	@7.5
5	Tricep Rope Push Down (Cable)	3	12 reps	@7.5
6	Overhead Tricep Extension (Cable)	3	12 reps	@7.5
7	Hanging Leg Raise	4	12 reps	@7

#	Exercise	Sets	Reps	Load
1	Hack Squat	4	10 reps	@8.5
2	Leg Press	3	12 reps	@8
3	Romanian Deadlift (Dumbbell)	3	10 reps	@8.5
4	Seated Hamstring Curl	3	15 reps	@7.5
5	Walking Lunge (Dumbbell)	3	24 reps	@8
6	Seated Calf Raise	4	15 reps	@7.5
7	Decline Crunch (Weighted)	3	12 reps	@7

#	Exercise	Sets	Reps	Load
1	Pull-Up (Bodyweight)	4	8 reps	@8
2	Barbell Row	3	8 reps	@8.5
3	Chest Supported Row (Machine)	3	12 reps	@8
4	Rear Delt Fly (Machine)	4	15 reps	@7
5	Bicep Curl (EZ Bar)	3	12 reps	@7.5
6	Hammer Curl (Cable)	3	12 reps	@7.5
7	Cable Crunch	4	15 reps	@7

Weeks 2–18 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Laid to Dominate: Power & Aesthetics is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Laid to Dominate: Power & Aesthetics is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Laid to Dominate: Power & Aesthetics is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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