Laid to Dominate: Aesthetic Power 4-Day

This 18-week hybrid program is designed for athletes and lifters who want it all—looks, strength, explosiveness, and domination on the field or in the mirror. Inspired by the physique of David Laid, this 4-day plan balances the aesthetic-driven training of bodybuilding with the raw power needed for sports like lacrosse, wrestling, or football. You’ll build broad shoulders, a wide back, defined arms, and visible abs while developing powerful, athletic legs that can drive, jump, pivot, and hold ground under contact. Each session is between 60–80 minutes and combines strength-focused lifts, hypertrophy detail work, functional movement, and athletic power blocks for real-world strength. The program is split into four main training days: • Push (Chest, Shoulders, Triceps) • Pull (Back, Biceps, Grip) • Legs + Core (Lacrosse-style power & mobility) • Upper Power + Weak Points (Heavy compounds & posture) Built-in posture work helps correct imbalances from sitting or phone use, while targeted grip and core training prepares you for real physical control—whether on the field or tossing a friend for fun. This isn’t just about size—it’s about presence. This program gives you the physique that makes people turn their heads, and the strength that makes them step back. By the end of 18 weeks, expect: • Noticeable gains in lean muscle • Better posture and control • Explosive lower body strength • A sharp, intimidating silhouette • Real-world strength and confidence You don’t need to choose between looking good and performing great. This is the blueprint to do both.