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.

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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

Incline Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Chest Fly (Cable)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Dumbbell)

Face Pull

Wall Angels

Push Day

Pull-Up (Bodyweight)

T-Bar Row

Lying Pullover (Cable)

Rear Delt Fly (Machine)

Hammer Curl (Cable)

Bicep Curl (Dumbbell)

Farmer's Walk (Weighted)

Pull Day

Trap Bar Jumps

Lateral Bound with Stick

Walking Lunge (Dumbbell)

Russian Twist (Dumbbell)

Hack Squat

Bulgarian Split Squat (Dumbbell)

Seated Hamstring Curl

Romanian Deadlift (Dumbbell)

Hanging Leg Raise

Wood Chop

Bird Dog

Band Pull Apart

Legs + Core + Lacrosse Power

Seated Dip (Machine)

Overhead Press (Barbell)

Chest Fly (Machine)

Concentration Curl

Plank to Push Up

Reverse Plank

Upper Body + Weak Points

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