Intermediate–AdvancedFree

AESTHETIC BEAST: The Laid Split

Shirtless Fear. Sculpted Strength. No Weak Angles.

Bazilian C.· Jun 2025

2athletes running this program

iOS & Android

Overview

Length

18 weeks

Days / week

6 days

Level

Intermediate, Advanced

Goal

Athletics, Women's, Muscle, Strength

Equipment

Full Gym

Session length

70 min

This program is built for guys chasing the most elite aesthetic physique possible—broad shoulders, full chest, wide lats, shredded arms, thick legs, and a powerful frame that looks sculpted, not bloated. Modeled directly after David Laid’s legendary Push/Pull/Legs training style, this 6-day-per-week split delivers maximum muscle growth and definition while maintaining lean lines and proportion. You’ll train like David: starting each day with heavy, compound lifts to build strength and size, then hammering in volume with pump-focused accessory work. Each muscle group gets hit 2x a week with smart exercise selection and intensity to carve in that “photoshoot-ready” look year-round. Whether you’re in a hoodie or shirtless at the beach, this program creates a physique that stuns. No unnecessary cardio, no nutrition micromanagement—just raw gym intensity, progressive overload, and an obsession with looking dangerous from every angle. Over time, you’ll build a frame that commands attention without saying a word: tall posture, lean mass, and aesthetic muscle that stands out everywhere. This is for those who want to be noticed, remembered, and respected. The Laid Split isn’t just training—it’s a transformation into a version of you that looks like he was built, not born.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 6 days per week

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

Muscle engagement

Front

Back

Upper Back

10.5%

Lats

9.8%

Triceps

9.7%

Quadriceps

8.9%

Biceps

8.7%

Chest

8.4%

Hamstrings

8.4%

Glutes

7.6%

Front Delts

7.5%

Middle Delts

6.2%

Calves

Rear Delts

3.2%

Abs

2.3%

Lower Back

2.1%

Adductors

1.3%

Forearms

1.1%

Abductors

0.3%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Barbell)	4	8 reps	@8.5
2	Bench Press (Dumbbell)	4	10 reps	@8
3	Seated Overhead Press (Dumbbell)	4	10 reps	@8
4	Lateral Raise (Dumbbell)	3	15 reps	@9
		1	15 reps	@10
5	Chest Fly (Cable)	3	12 reps	@8
6	Overhead Tricep Extension (Dumbbell)	3	12 reps	@9
7	Tricep Rope Push Down (Cable)	3	15 reps	@8

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	4	5 reps	@8.5
2	Pull-Up (Bodyweight)	4	10 reps	@8
3	Barbell Row	4	8 reps	@9
4	Lat Pulldown	4	12 reps	@8
5	Seated Row (Cable)	3	15 reps	@8
6	Bicep Curl (EZ Bar)	4	10 reps	@9
7	Hammer Curl (Dumbbell)	3	12 reps	@9
8	Face Pull	3	20 reps	@8

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	4	6 reps	@8.5
2	Romanian Deadlift (Barbell)	4	10 reps	@8
3	Walking Lunge (Dumbbell)	3	20 reps	@9
4	Leg Press	4	15 reps	@9
5	Leg Curl	3	15 reps	@8
6	Standing Calf Raise	4	20 reps	@8
7	Seated Calf Raise	3	25 reps	@8

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Dumbbell)	4	10 reps	@8
2	Chest Press (Machine)	4	12 reps	@8.5
3	Arnold Press	3	10 reps	@8
4	Lateral Raise (Cable)	4	15 reps	@9
5	Dip (Bodyweight)	3	10 reps	@9
6	Overhead Tricep Extension (Cable)	3	15 reps	@8
7	Chest Fly (Machine)	2	20 reps	@9

#	Exercise	Sets	Reps	Load
1	Lat Pulldown	4	12 reps	@8
2	Dumbbell Row	4	10 reps	@9
3	Pull-Up (Bodyweight)	3	AMRAP	@10
4	Straight Arm Pulldown	3	15 reps	@8
5	Preacher Curl (Barbell)	4	12 reps	@9
6	Reverse Bicep Curl (EZ Bar)	4	15 reps	@9
7	Rear Delt Fly (Machine)	3	20 reps	@8.5

#	Exercise	Sets	Reps	Load
1	Goblet Squat	4	12 reps	@8.5
2	Hip Thrust (Barbell)	4	10 reps	@9
3	Bulgarian Split Squat (Dumbbell)	3	10 reps	@9
4	Leg Curl	3	15 reps	@8
5	Leg Extension	3	20 reps	@9
6	Standing Calf Raise	4	20 reps	@8

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, AESTHETIC BEAST: The Laid Split 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.

AESTHETIC BEAST: The Laid Split is structured around 6 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.

AESTHETIC BEAST: The Laid Split 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

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android