David Laid's Push Pull Legs - First Program

David Laid - Fitness Athlete

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

    • 1. Squat

      compound

      Guide: Squat Guide

      Type: compound

      • Week 1: 10-8-6
      • Week 2: 4-4-2
      • Week 3: 5-3-1
      • Week 4: MAX
    • 2. Leg Press

      compound

      Guide: Leg Press Guide

      Type: compound

      • 10-10-10
    • SUPERSETS

      3.1. Leg Extensions And Leg Curls

      isolation
      • each exercise 10-10-10

      3.2. Seated Leg Hamstring Curl

      isolation

      Guide: Seated Leg Hamstring Curl Guide

      Type: isolation

      • each exercise 10-10-10
    • 4. Smith Machine Calf Raises

      compound

      Guide: Smith Machine Calf Raises Guide

      Type: compound

      • 10-10-10
    • 5. Seated Calf Raises

      isolation

      Guide: Seated Calf Raises Guide

      Type: isolation

      • 30-20-10
    • 6. Wall Sits

      isometric

      Guide: Wall Sits Guide

      Type: isometric

      • to Failiure 2 sets (2 min rest)
  • Push Day 1

    • 1. Push Press

      compound

      Guide: Push Press Guide

      Type: compound

      • Week 1: MAX
      • Week 2: 10-8-6
      • Week 3: 4-4-2
      • Week 4: 5-3-1
    • 2. Close Grip Bench

      compound

      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
    • 3. Clean and Press

      compound

      Guide: Clean and Press Guide

      Type: compound

      • Same rep ranges for 4 weeks as the both exercises above
    • 4. Weighted Dips

      compound

      Guide: Weighted Dips Guide

      Type: compound

      • 10-10-10
    • 5. Seated Dumbbell Shoulder

      compound

      Guide: Seated Dumbbell Shoulder Guide

      Type: compound

      • 10-10-10
    • 6. Pushups

      compound

      Guide: Pushups Guide

      Type: compound

      • 2 sets to failiure (2 min rest between sets)
  • Pull Day 1

    • 1. Week 1

      • Week 1: 5-3-1
      • Week 2: MAX
      • Week 3: 10-8-6
      • Week 4: 4-4-2
    • 2. Pause Squats

      compound

      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
    • 3. Shrugs

      isolation

      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
    • 4. Barbell Rows

      compound

      Guide: Barbell Rows Guide

      Type: compound

      • 10-8-6
    • 5. T Bar Rows

      compound

      Guide: T Bar Rows Guide

      Type: compound

      • 10-10-10
    • 6. Pull Ups

      compound

      Guide: Pull Ups Guide

      Type: compound

      • 2 sets to failiure
  • Push Day 2

  • Pull Day 2

    • 1. Sumo Deadlifts

      compound

      Guide: Sumo Deadlifts Guide

      Type: compound

      • Week 1: 4-4-2
      • Week 2: 5-3-1
      • Week 3: MAX
      • Week 4: 10-8-6
    • 2. Front Squats

      compound

      Guide: Front Squats Guide

      Type: compound

      • Same rep ranges for all 4 Weeks as Sumo Deadlift above
    • 3. Shrugs

      isolation

      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
    • 4. Barbell Rows

      compound

      Guide: Barbell Rows Guide

      Type: compound

      • 10-8-6 reps for Week 1 and 2, 10-10-10 reps for Week 3 and 4
    • 5. T Bar Rows

      compound

      Guide: T Bar Rows Guide

      Type: compound

      • 10-10-10
    • 6. Pull Ups

      compound

      Guide: Pull Ups Guide

      Type: compound

      • 2 sets to failiure

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