Laid to Dominate: Power & Aesthetics

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Squat (Barbell)

Trap Bar Deadlift

Bulgarian Split Squat (Dumbbell)

Broad Jump

Seated Hamstring Curl

Standing Calf Raise

Russian Twist (Dumbbell)

Leg Power

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

Seated Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Cable)

Hanging Leg Raise

Upper Body Push

Hack Squat

Leg Press

Romanian Deadlift (Dumbbell)

Walking Lunge (Dumbbell)

Seated Calf Raise

Decline Crunch (Weighted)

Leg Aesthetics

Pull-Up (Bodyweight)

Barbell Row

Chest Supported Row (Machine)

Rear Delt Fly (Machine)

Bicep Curl (EZ Bar)

Hammer Curl (Cable)

Cable Crunch

Upper Body Pull

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