AESTHETIC BEAST: The Laid Split

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.

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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)

Bench Press (Dumbbell)

Seated Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Chest Fly (Cable)

Overhead Tricep Extension (Dumbbell)

Tricep Rope Push Down (Cable)

PUSH DAY

Deadlift (Barbell)

Pull-Up (Bodyweight)

Barbell Row

Lat Pulldown

Seated Row (Cable)

Bicep Curl (EZ Bar)

Hammer Curl (Dumbbell)

Face Pull

PULL DAY

Squat (Barbell)

Romanian Deadlift (Barbell)

Walking Lunge (Dumbbell)

Leg Press

Leg Curl

Standing Calf Raise

Seated Calf Raise

LEGS

Incline Bench Press (Dumbbell)

Chest Press (Machine)

Arnold Press

Lateral Raise (Cable)

Dip (Bodyweight)

Overhead Tricep Extension (Cable)

Chest Fly (Machine)

PUSH

Dumbbell Row

Straight Arm Pulldown

Preacher Curl (Barbell)

Reverse Bicep Curl (EZ Bar)

Rear Delt Fly (Machine)

PULL

Goblet Squat

Hip Thrust (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Extension

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