David Laid's Push Pull Legs - First Program
6 Years ago I began my fitness journey as a 90 pound frail, lanky, near emaciated teen looking to build confidence and become comfortable in my own skin. Although my central goal has always been muscular development, I quickly fell in love with strength training as an integral part of acquiring the physique of my dreams. Physical changes don’t occur overnight, but chasing strength became a source of constant motivation for me, a goal to strive for day in and day out in the gym, a goal which I could see materialize from training session to training session.
About the Program
Category: Hybrid
Legs Day
Note – For the last 10 reps of each set of calf raises, hold the contraction at the top of the rep for 2-3 seconds, while the last rep is held for 5-10 seconds. The Calf has a lot of slow twitch muscle, so it responds better to extended periods of contraction. Keep tension on the calves throughout the entirety of each set
Note – When maxing on Squats,as with deadlifts, increases of up to 25 pounds between 1 rep sets is ok once you’re handling weights over 80% of your previous max, just be reasonable with your weight increases, and pick a weight you think you can handle
Push Day 1
Note – Make sure you have proper arch on bench press, and you are tucking your elbows on the eccentric (downward ) phase of the lift–flared elbows on bench put too much stress on the rotator cuff,and reduce activation of the lower pecs and lats.
Note - On push press,make sure your squat (should be a ¼squat) to initiate the press is explosive
Note-On push days feel free to get all of your bicep and tricep work in
Pull Day 2
Note- On Sumo Deadlifts, make sure your toes are pointed out at a 45 degree angle, and take as wide of a stance as is comfortable
About The Program
The program is meant to be run twice (2, 4 week cycles) with a week in between the 2 four week cycles to calculate your new maxes . For your accessory work pick weights that you are comfortable with, but for your core lifts here is a starting point to calculate your numbers. It is important to note that these percentages will be most accurate for your squat numbers, you might have to increase the weight for deadlifts and especially bench press.
Reps - % of MAX
10 reps - 60% of MAX
8 reps - 70% of MAX
6 reps - 80% of MAX
5 reps - 80% of MAX
4 reps - 85% of MAX
3 reps - 90% of MAX
2 reps - 92% of MAX
1 reps - 95% of MAX
Workout Schedule
Legs Day
SUPERSETS
isolation3.1. Leg Extensions And Leg Curls
Guide: Leg Extensions And Leg Curls Guide
Type: isolation
- each exercise 10-10-10
isolation3.2. Seated Leg Hamstring Curl
Guide: Seated Leg Hamstring Curl Guide
Type: isolation
- each exercise 10-10-10
Push Day 1
- compound
1. Push Press
Guide: Push Press Guide
Type: compound
- Week 1: MAX
- Week 2: 10-8-6
- Week 3: 4-4-2
- Week 4: 5-3-1
- compound
2. Close Grip Bench
Guide: Close Grip Bench Guide
Type: compound
- Week 1: MAX
- Week 2: 10-8-6
- Week 3: 4-4-2
- Week 4: 5-3-1
- compound
3. Clean and Press
Guide: Clean and Press Guide
Type: compound
- Same rep ranges for 4 weeks as the both exercises above
Pull Day 1
1. Week 1
- Week 1: 5-3-1
- Week 2: MAX
- Week 3: 10-8-6
- Week 4: 4-4-2
- compound
2. Pause Squats
Guide: Pause Squats Guide
Type: compound
- First, Second and Fourth Week same number of reps as Deadlift exercise above, however Third Week 6-5-4
- isolation
3. Shrugs
Guide: Shrugs Guide
Type: isolation
- Week 1: 10-8-6
- Week 2: 12-10-8
- Week 3: 6-5-4
- Week 4: 4-4-2
Push Day 2
- compound
2. Bench Press
Guide: Bench Press Guide
Type: compound
- Week 1: Max
- Week 2: 10-8-6
- Week 3: 4-4-2
- Week 4: 5-3--1
- compound
3. Standing Military Press
Guide: Standing Military Press Guide
Type: compound
- Same rep ranges for all 4 Weeks as Bench Press above
- compound
4. Incline Dumbbell Bench Press
Guide: Incline Dumbbell Bench Press Guide
Type: compound
- 10-10-10
- isolation
5. Standing Dumbbell side Raises
Guide: Standing Dumbbell side Raises Guide
Type: isolation
- 10-10-10
Pull Day 2
- compound
1. Sumo Deadlifts
Guide: Sumo Deadlifts Guide
Type: compound
- Week 1: 4-4-2
- Week 2: 5-3-1
- Week 3: MAX
- Week 4: 10-8-6
- compound
2. Front Squats
Guide: Front Squats Guide
Type: compound
- Same rep ranges for all 4 Weeks as Sumo Deadlift above
- isolation
3. Shrugs
Guide: Shrugs Guide
Type: isolation
- Week 1: 4-4-2
- Week 2: 10-8-6
- Week 3: 10-8-6
- Week 4: 10-8-6
- compound
4. Barbell Rows
Guide: Barbell Rows Guide
Type: compound
- 10-8-6 reps for Week 1 and 2, 10-10-10 reps for Week 3 and 4
