David Laid's Push Pull Legs - Second 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.
Welcome to David Laid Hybrid Push Pull Legs - Second Program, where we dive into the specifics of the workout and the athlete's methodology! Explore our featured workouts below:
About the Program
Category: Hybrid
For more information about this program watch David Laid's video linked bellow.
Workout Schedule
Leg Day 1
- compound
1. Squat
- Week 1: Heavy single then 4x10
- Week 2: 5x8
- Week 3: 6x5
- Week 4: 7x3
- compound
2. Squat Static holds
- 3 sets 45-60 seconds at 120% of max
- isolation
3. Calf raises
- 3x30
4. Leg accessories (pick two)
- 3x20 leg press, 3x10 lunges, 3x10 good mornings leg extensions/curls
Push Day 1
- compound
1. Push Press
- Week 1: 3x5
- Week 2: 4x4
- Week 3: 5x3
- Week 4: 6x2
- compound
2. Bench Press
- Week 1: Heavy Single then 4x10
- Week 2: 5x8
- Week 3: 6x5
- Week 4: 7x3
- compound
3. Behind the neck press
- Week 1: 3x10
- Week 2: 4x8
- Week 3: 5x5
- Week 4: 6x2
- compound
4. Weighted Dips
- 3x10
- isolation
5. DB lateral raises
- 5x10
Pull Day 1
- compound
1. Deadlifts
- Week 1: Heavy Single then 4x8
- Week 2: 5x6
- Week 3: 6x4
- Week 4: 7x2
- compound
2. Pause Deadlifts
- 3x5
- isolation
3. Shrugs
- 3x10
- compound
4. Pendlay Rows
- 3x10
- compound
5. Pull Ups
- 3x10-15
Leg Day 2
- compound
1. Pause Squat
- Week 1: Heavy Single then 2x6
- Week 2: 3x4
- Week 3: 4x3
- Week 4: 5x2
- compound
2. Front Squat
- Week 1: 4x10
- Week 2: 5x8
- Week 3: 6x5
- Week 4: 7x3
- isolation
3. Calf Raises
- 3x30
4. Leg accessories (pick two)
- 3x20 leg press, 3x10 lunges, 3x10 good mornings, leg extensions/curls
Push Day 2
- compound
1. Pause Bench
- Week 1: 2x6
- Week 2: 3x4
- Week 3: 4x3
- Week 4: Instead of Pause Bench here you do ATG Squat for 5x2
- compound
2. Spoto Press
- Week 1: 4x10
- Week 2: 5x8
- Week 3: 6x5
- Week 4: 7x3
- compound
3. Standing Military Press
- Same rep ranges for 4 Weeks as Spoto Press exercise above
- compound
4. Weighted Dips
- 3x10
- isolation
5. DB lateral raises
- 5x10
Pull Day 2
- compound
1. Block Deadlifts
- Week 1: 2x6
- Week 2: 3x4
- Week 3: 4x3
- Week 4: 5x2
- compound
2. Deficit Deadlifts
- Week 1: 4x10
- Week 2: 5x8
- Week 3: 6x10
- Week 4: 7x3
- isolation
3. Shrugs
- 3x10
- compound
4. Barbell Rows
- 3x10
- compound
5. Pull Ups
- 3x10-15