David Laid’s Workout Routine – Push Pull Legs + Upper Lower Split for Aesthetic Muscle & Strength

Written By: Maxence Cote

Updated: 5 April 2025

Workout Types

Strength Training
Hypertrophy
Full Body Aesthetic Development
Conditioning

Equipment Needed

Barbell
Dumbbells
Cable Machine
Bench
Resistance Bands
Mat
Dip Bars
Leg Machines

Workout Summary

Main Goal: Build Aesthetic Muscle Mass with Definition & Strength
Workout Type: Push-Pull-Legs & Upper/Lower Combo
Program Duration: Ongoing Weekly Cycle
Training Level: Intermediate to Advanced

Overview

This 6-day split combines push-pull-legs and an upper/lower approach, targeting core compound lifts plus isolation for chest, back, shoulders, arms, legs, and abs. Progressively challenge your strength, maintain tight form, and emphasize muscle hypertrophy for an all-around aesthetic transformation.

David Laid’s Workout Routine – Push Pull Legs + Upper Lower Split for Aesthetic Muscle & Strength

Frequently Asked Questions

Can I follow this routine if I’m intermediate level?

Yes! This routine is designed for intermediate to advanced athletes, but you can scale reps or sets as needed based on your recovery and experience.

Do I need access to a full gym?

A gym is ideal for this split. If you’re training at home, substitute cables with resistance bands and machines with bodyweight alternatives where possible.

What results can I expect in 4–6 weeks?

You’ll build visible lean muscle, stronger lifts, and more core stability. Consistency, sleep, and nutrition will multiply your results.

Should I do extra cardio?

If your goal is cutting, add 2–3 light cardio sessions on rest days or after weights. Keep it low to moderate to avoid interfering with recovery.

What should I eat while on this plan?

Stick to a high-protein diet (chicken, eggs, lean meat, tofu), include complex carbs (rice, potatoes, oats), and healthy fats (avocados, nuts). Eat 4–5 meals daily to support growth.

What if I miss a workout day?

Resume from the day you missed. Don’t double up. Prioritize recovery and keep pushing forward.