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David Laid's Push Pull Legs - Latest

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.

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

    1. 1. Squat

      compound
      • Week 1: 5 rep max
      • Week 2: 3 rep max
      • Week 3: 1 rep max
    2. 2. HB Squat

      compound
      • 3 x 12 reps
    3. 3. SL Deads

      compound
      • 3 x 10
    4. 4. Leg Extension

      isolation
      • 3 x 10
    5. 5. Leg Curl

      isolation
      • 3 x 10
  • Push Day 1

    1. 1. Bench

      compound
      • 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
    2. 2. DB Shoulder Press

      compound
      • 3 x 10
    3. 3. Pec Deck

      isolation
      • 3 x 10
    4. 4. DB Lateral Raises

      isolation
      • 3 x 10
    5. 5. Face Pulls

      isolation
      • 3 x 10 reps
    6. 6. EZ Bar Seated Tricep extension

      isolation
      • 3 x 10
  • Pull Day

    1. 1. Deadlift

      compound
      • 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
    2. 2. Deficit Deadlift or SDL

      compound
      • 3 x 10 reps
    3. 3. Pull Ups

      compound
      • 3 x 8-10 reps
    4. 4. Yates Row

      compound
      • 3 x 10 reps
    5. 5. DB Row

      compound
      • 3 x 10 reps
    6. 6. Shrugs

      isolation
      • 3 x 10 reps
    7. 7. DB Hamstring Curl

      isolation
      • 3 x 10 reps
    8. 8. Concentration Curl

      isolation
      • 3 x 10 reps
  • Push Day 2

    1. 1. OHP

      compound
      • 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
    2. 2. DB Incline

      compound
      • 3 x 10 reps
    3. 3. DB Laterals

      isolation
      • 3 x 10 reps
    4. 4. Pec Deck

      isolation
      • 3 x 10 reps
    5. 5. Face Pulls

      isolation
      • 3 x 10 reps
    6. 6. EZ Bar Seated Tricep extension

      isolation
      • 3 x 10
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