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David Laid Workout

The document outlines a detailed 8-week training program focusing on strength training with specific exercises for legs, push, and pull workouts. Each week includes varying rep maxes and sets for exercises like squats, deadlifts, and bench presses, along with recommended RPE (Rate of Perceived Exertion) levels. The program emphasizes progressive overload by adjusting weights and rep schemes across the weeks.

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ilovesoccer71110
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102 views12 pages

David Laid Workout

The document outlines a detailed 8-week training program focusing on strength training with specific exercises for legs, push, and pull workouts. Each week includes varying rep maxes and sets for exercises like squats, deadlifts, and bench presses, along with recommended RPE (Rate of Perceived Exertion) levels. The program emphasizes progressive overload by adjusting weights and rep schemes across the weeks.

Uploaded by

ilovesoccer71110
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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DUP PROGRAM

SET YOUR CURRENT PB'S CHANGE THESE VALUES


Squat Max
Bench Max
Deadlift Max
OHP Max

Week 1 Week 2 Week 3


LEGS #1 LEGS #1 LEGS #1
Squat 5 rep Max 265 Squat 1 rep Max 295 Squat

Squat 4x12 200 Squat 4x4 265 Squat


Romanian DL 3x10 RPE 8-9 Romanian DL 3x10 RPE 8-9 Romanian DL

Lunges 3x10 each RPE 8-9 Lunges 3x10 each RPE 8-9 Lunges
leg leg

Glute Ham Raise or 3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham
RPeUvSerHse#H1yp a is e o a is e o
er rRP U S H
#1 rRP U S H
#1
Bench 1 rep Max 190 Bench 3 rep Max 180 Bench

Bench 4x4 170 Bench 4x8 150 Bench


Push Press 3x4 RPE 8-9 Push Press 3x8 RPE 8-9 Push Press

Weighted Dips 3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted
Dips Dips
DB flyes or Pec Deck 3x10 RPE 8-9 DB flyes or 3x10 RPE 8-9 DB flyes or
DB laterals 3x10 RPE 8-9 PDeBclaDtec 3x10 RPE 8-9 PDeBclaDtecr
rakls akls
Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 Skull Crusher

DB tricep extensions 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep
PULL #1 PULL #1 PULL #1
Deadlift 3 rep Max 340 Deadlift 1 rep Max 355 Deadlift

Deadlift 4x6 300 Deadlift 4x2 340 Deadlift


Stiff Leg Deadlift 3x10 RPE 8-9 Stiff Leg 3x10 RPE 8-9 Stiff Leg
Deadlift Deadlift
Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10 RPE 8-9 Pull Ups

Yates Row 3x10 RPE 8-9 Yates Row 3x10 RPE 8-9 Yates Row

Shrugs 3x10 RPE 8-9 Shrugs 3x10 RPE 8-9 Shrugs

Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10 RPE 8-9 Barbell Curl

Seated Hammer Curl 3x10 RPE 8-9 Seated 3x10 RPE 8-9 Seated

* Add weight on pull ups as * Stiff Leg Deads should be done from a * Stiff Leg Dead
needed 2-3" deficit
deficit
LEGS #2 LEGS #2 LEGS #2
Squat 3 rep Max 280 Squat 5 rep Max 265 Squat

Squat 4x8 235 Squat 4x12 200 Squat


Romanian DL 3x10 RPE 8-9 Romanian DL 3x10 RPE 8-9 Romanian DL

Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges

Glute Ham Raise or 3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham
PUSH #2 PUSH #2 PUSH #2
OHP 5 rep Max 130 OHP 1 rep Max 145 OHP

OHP 4x12 105 OHP 4x4 135 OHP


BB Incline Bench 3x12 RPE 8-9 BB Incline 3x4 RPE 8-9 BB Incline
DB Laterals 3x10 RPE 8-9 DB Laterals 3x10 RPE 8-9 DB Laterals

Weighted Dips 3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted
Dips Dips
DB tricep extensions 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep
Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 Skull Crusher

PULL #2 PULL #2 PULL #2


Deadlift 1 rep Max 355 Deadlift 5 rep Max 320 Deadlift

Deadlift 4x2 345 Deadlift 4x10 280 Deadlift


Stiff LDL 3x10 RPE 8-9 Stiff LDL 3x10 RPE 8-9 Stiff LDL

Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10 RPE 8-9 Pull Ups

Yates Row 3x10 RPE 8-9 Yates Row 3x10 RPE 8-9 Yates Row

Shrugs 3x10 RPE 8-9 Shrugs 3x10 RPE 8-9 Shrugs

Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10 RPE 8-9 Barbell Curl

Seated Hammer Curl 3x10 RPE 8-9 Seated 3x10 RPE 8-9 Seated

* Add weight on pull ups as * Stiff Leg Deads should be done from
needed a 2-3" deficit
Week 4 Week 5
LEGS #1 LEGS #1
3 rep Max 280 Squat 5 rep Max 270 Squat 1 rep Max 300

4x8 235 Squat 4x12 205 Squat 4x4 265


3x10 RPE 8-9 Romanian DL 3x10 RPE 8-9 Romanian DL 3x10 RPE 8-9

3x10 each RPE 8-9 Lunges 3x10 each RPE 8-9 Lunges 3x10 each RPE 8-9
leg leg leg

3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9
a is e o a is e o
rP U S H
R
#1 rP U S H
R
#1
5 rep Max 170 Bench 1 rep Max 195 Bench 3 rep Max 185

4x12 130 Bench 4x4 170 Bench 4x8 150


3x12 RPE 8-9 Push Press 3x4 RPE 8-9 Push Press 3x8 RPE 8-9

3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10 RPE 8-9
Dips Dips
3x10 RPE 8-9 DB flyes or 3x10 RPE 8-9 DB flyes or 3x10 RPE 8-9
3x10 RPE 8-9 PDeBclaDtec 3x10 RPE 8-9 PDeBclaDtec 3x10 RPE 8-9
rakls rakls
3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9

3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9
PULL #1 PULL #1
5 rep Max 320 Deadlift 3 rep Max 345 Deadlift 1 rep Max 360
4x10 265 Deadlift 4x6 305 Deadlift 4x2 340
3x10 RPE 8-9 Stiff Leg 3x10 RPE 8-9 Stiff Leg 3x10 RPE 8-9
Deadlift Deadlift
3x8-10 RPE 8-9 Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10 RPE 8-9

3x10 RPE 8-9 Yates Row 3x10 RPE 8-9 Yates Row 3x10 RPE 8-9

3x10 RPE 8-9 Shrugs 3x10 RPE 8-9 Shrugs 3x10 RPE 8-9

3x10 RPE 8-9 Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10 RPE 8-9

3x10 RPE 8-9 Seated 3x10 RPE 8-9 Seated 3x10 RPE 8-9

s should be done from a * Add weight on pull ups as * Stiff Leg Deads should be done from a
2-3" needed 2-3"
deficit
LEGS #2 LEGS #2
1 rep Max 295 Squat 3 rep Max 285 Squat 5 rep Max 270

4x4 265 Squat 4x8 235 Squat 4x12 205


3x10 RPE 8-9 Romanian DL 3x10 RPE 8-9 Romanian DL 3x10 RPE 8-9

3x10 each leg RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg RPE 8-9

3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9
PUSH #2 PUSH #2
3 rep Max 140 OHP 5 rep Max 135 OHP 1 rep Max 150

4x8 120 OHP 4x12 105 OHP 4x4 135


3x8 RPE 8-9 BB Incline 3x12 RPE 8-9 BB Incline 3x4 RPE 8-9
3x10 RPE 8-9 DB Laterals 3x10 RPE 8-9 DB Laterals 3x10 RPE 8-9

3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10 RPE 8-9
Dips Dips
3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9
3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9

PULL #2 PULL #2
3 rep Max 340 Deadlift 1 rep Max 360 Deadlift 5 rep Max 325

4x6 310 Deadlift 4x2 350 Deadlift 4x10 285


3x10 RPE 8-9 Stiff LDL 3x10 RPE 8-9 Stiff LDL 3x10 RPE 8-9

3x8-10 RPE 8-9 Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10 RPE 8-9

3x10 RPE 8-9 Yates Row 3x10 RPE 8-9 Yates Row 3x10 RPE 8-9

3x10 RPE 8-9 Shrugs 3x10 RPE 8-9 Shrugs 3x10 RPE 8-9

3x10 RPE 8-9 Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10 RPE 8-9

3x10 RPE 8-9 Seated 3x10 RPE 8-9 Seated 3x10 RPE 8-9

* Add weight on pull ups as * Stiff Leg Deads should be done from
needed a 2-3" deficit
Week 6 Week 7 Week 8
LEGS #1 LEGS #1 LEGS #1
Squat 3 rep Max 285 Squat 5 rep Max 275 Squat 1 rep Max

Squat 4x8 235 Squat 4x12 210 Squat 4x4


Romanian DL 3x10 RPE 8-9 Romanian DL 3x10 RPE 8-9 Romanian DL 3x10

Lunges 3x10 each RPE 8-9 Lunges 3x10 each RPE 8-9 Lunges 3x10 each
leg leg leg

Glute Ham 3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham 3x10
a is e o a is e o a is e o
rP U S H
R
#1 rP U S H
R
#1 rP U S H
R
#1
Bench 5 rep Max 175 Bench 1 rep Max 195 Bench 3 rep Max

Bench 4x12 130 Bench 4x4 175 Bench 4x8


Push Press 3x12 RPE 8-9 Push Press 3x4 RPE 8-9 Push Press 3x8

Weighted 3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10
Dips Dips Dips
DB flyes or 3x10 RPE 8-9 DB flyes or 3x10 RPE 8-9 DB flyes or 3x10
PDeBclaDtec 3x10 RPE 8-9 PDeBclaDtec 3x10 RPE 8-9 PDeBclaDtec 3x10
rakls rakls rakls
Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10

DB tricep 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10
PULL #1 PULL #1 PULL #1
Deadlift 5 rep Max 325 Deadlift 3 rep Max 350 Deadlift 1 rep Max
Deadlift 4x10 265 Deadlift 4x6 310 Deadlift 4x2
Stiff Leg 3x10 RPE 8-9 Stiff Leg 3x10 RPE 8-9 Stiff Leg 3x10
Deadlift Deadlift Deadlift
Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10

Yates Row 3x10 RPE 8-9 Yates Row 3x10 RPE 8-9 Yates Row 3x10

Shrugs 3x10 RPE 8-9 Shrugs 3x10 RPE 8-9 Shrugs 3x10

Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10

Seated 3x10 RPE 8-9 Seated 3x10 RPE 8-9 Seated 3x10

* Add weight on pull ups as * Stiff Leg Deads should be


needed do
deficit
LEGS #2 LEGS #2 LEGS #2
Squat 1 rep Max 300 Squat 3 rep Max 290 Squat 5 rep Max

Squat 4x4 265 Squat 4x8 240 Squat 4x12


Romanian DL 3x10 RPE 8-9 Romanian DL 3x10 RPE 8-9 Romanian DL 3x10

Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each
leg

Glute Ham 3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham 3x10
PUSH #2 PUSH #2 PUSH #2
OHP 3 rep Max 140 OHP 5 rep Max 135 OHP 1 rep Max

OHP 4x8 120 OHP 4x12 110 OHP 4x4


BB Incline 3x8 RPE 8-9 BB Incline 3x12 RPE 8-9 BB Incline 3x4
DB Laterals 3x10 RPE 8-9 DB Laterals 3x10 RPE 8-9 DB Laterals 3x10

Weighted 3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10
Dips Dips Dips
DB tricep 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10
Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10

PULL #2 PULL #2 PULL #2


Deadlift 3 rep Max 345 Deadlift 1 rep Max 370 Deadlift 5 rep Max

Deadlift 4x6 315 Deadlift 4x2 350 Deadlift 4x10


Stiff LDL 3x10 RPE 8-9 Stiff LDL 3x10 RPE 8-9 Stiff LDL 3x10

Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10

Yates Row 3x10 RPE 8-9 Yates Row 3x10 RPE 8-9 Yates Row 3x10

Shrugs 3x10 RPE 8-9 Shrugs 3x10 RPE 8-9 Shrugs 3x10

Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10

Seated 3x10 RPE 8-9 Seated 3x10 RPE 8-9 Seated 3x10

* Add weight on pull ups as * Stiff Leg Deads should be


needed do deficit
Week 9
LEGS #1
305 Squat 3 rep Max 290

270 Squat 4x8 240


RPE 8-9 Romanian DL 3x10 RPE 8-9

RPE 8-9 Lunges 3x10 each RPE 8-9


leg

RPE 8-9 Glute Ham 3x10 RPE 8-9


a is e o
rP U S H
R
#1
185 Bench 5 rep Max 175

155 Bench 4x12 135


RPE 8-9 Push Press 3x12 RPE 8-9

RPE 8-9 Weighted 3x10 RPE 8-9


Dips
RPE 8-9 DB flyes or 3x10 RPE 8-9
RPE 8-9 PDeBclaDtec 3x10 RPE 8-9
rakls
RPE 8-9 Skull Crusher 3x10 RPE 8-9

RPE 8-9 DB tricep 3x10 RPE 8-9


PULL #1
370 Deadlift 5 rep Max 330
350 Deadlift 4x10 270
RPE 8-9 Stiff Leg 3x10 RPE 8-9
Deadlift
RPE 8-9 Pull Ups 3x8-10 RPE 8-9

RPE 8-9 Yates Row 3x10 RPE 8-9

RPE 8-9 Shrugs 3x10 RPE 8-9

RPE 8-9 Barbell Curl 3x10 RPE 8-9

RPE 8-9 Seated 3x10 RPE 8-9


ne from a 2-
3"
LEGS #2
275 Squat 1 rep Max 305

210 Squat 4x4 270


RPE 8-9 Romanian DL 3x10 RPE 8-9

RPE 8-9 Lunges 3x10 each RPE 8-9


leg

RPE 8-9 Glute Ham 3x10 RPE 8-9


PUSH #2
150 OHP 3 rep Max 145

140 OHP 4x8 125


RPE 8-9 BB Incline 3x8 RPE 8-9

RPE 8-9 DB Laterals 3x10 RPE 8-9

RPE 8-9 Weighted 3x10 RPE 8-9


Dips
RPE 8-9 DB tricep 3x10 RPE 8-9
RPE 8-9 Skull Crusher 3x10 RPE 8-9

PULL #2
330 Deadlift 3 rep Max 350

290 Deadlift 4x6 315


RPE 8-9 Stiff LDL 3x10 RPE 8-9

RPE 8-9 Pull Ups 3x8-10 RPE 8-9

RPE 8-9 Yates Row 3x10 RPE 8-9

RPE 8-9 Shrugs 3x10 RPE 8-9

RPE 8-9 Barbell Curl 3x10 RPE 8-9

RPE 8-9 Seated 3x10 RPE 8-9


ne from a 2-
3"

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