David Laid's Push Pull Legs - First Program

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