David Laid's Push Pull Legs - Latest
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.
Welcome to David Laid Hybrid Push Pull Legs - Latest, where we dive into the specifics of the workout and the athlete's methodology! Explore our featured workouts below:
About the Program
Category: Hybrid
Recommended rest day after every Legs/Push/Pull/Push Day. Before every max set warm up. If you don't understand some part of the program, just check the video for more info on how David Laid does it.
* Straight leg Deadlifts are to be done from a 2-3 inch defecit - Superset leg Extensions and Hamstring Curls
* Pec Deck can be substituted with cable flyes or DB flyes, Face Pulls can be substituted with rear delt flyes
* Add weight on pull ups as needed
* OHP can be done standing or as a seated Barbell Press, for those with a lagging upper chest, do seated
Workout Schedule
Leg Day
- compound
1. Squat
- Week 1: 5 rep max
- Week 2: 3 rep max
- Week 3: 1 rep max
- compound
2. HB Squat
- 3 x 12 reps
- compound
3. SL Deads
- 3 x 10
- isolation
4. Leg Extension
- 3 x 10
- isolation
5. Leg Curl
- 3 x 10
Push Day 1
- compound
1. Bench
- Week 1: 1 rep max then 3 x 4 reps
- Week 2: 3 rep max then 3 x 8 reps
- Week 3: 5 rep max then 3 x 12 reps
- compound
2. DB Shoulder Press
- 3 x 10
- isolation
3. Pec Deck
- 3 x 10
- isolation
4. DB Lateral Raises
- 3 x 10
- isolation
5. Face Pulls
- 3 x 10 reps
- isolation
6. EZ Bar Seated Tricep extension
- 3 x 10
Pull Day
- compound
1. Deadlift
- Week 1: 3 rep max then 3 x 6 reps
- Week 2: 1 rep max then 3 x 2 reps
- Week 3: 5 rep max then 3 x 10 reps
- compound
2. Deficit Deadlift or SDL
- 3 x 10 reps
- compound
3. Pull Ups
- 3 x 8-10 reps
- compound
4. Yates Row
- 3 x 10 reps
- compound
5. DB Row
- 3 x 10 reps
- isolation
6. Shrugs
- 3 x 10 reps
- isolation
7. DB Hamstering Curl
- 3 x 10 reps
- isolation
8. Concentration Curl
- 3 x 10 reps
Push Day 2
- compound
1. OHP
- Week 1: 5 rep max then 3 x 12 reps
- Week 2: 1 rep max then 3 x 4 reps
- Week 3: 3 rep max then 3 x 8 reps
- compound
2. DB Incline
- 3 x 10 reps
- isolation
3. DB Laterals
- 3 x 10 reps
- isolation
4. Pec Deck
- 3 x 10 reps
- isolation
5. Face Pulls
- 3 x 10 reps
- isolation
6. EZ Bar Seated Tricep extension
- 3 x 10