963 basic template
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963 Basic Template
This is a basic and effective 4 day upper/lower split template. Feel free to change the
assistance work if you find an equivalent exercise more to your liking.
Week 1 - Light Week . This is your "9" week. You will perform 3 total sets using the same weight.
Set one you will attempt to hit 9 total reps, set two you will attempt to hit 10 total reps and set three
11 total reps. (9-10-11 reps) If you are able to complete these 3 sets, add 5 pounds to your next light
week for this exercise.
Week 2 - Moderate Week . This is your "6" week. You will perform 3 total sets using the same
weight. Set one you will attempt to hit 6 total reps, set two you will attempt to hit 7 total reps and set
three 8 total reps. (6-7-8 reps) If you are able to complete these 3 sets, add 5 pounds to your next
moderate week for this exercise.
Week 3 - Heavy Week . This is your "3" week. You will perform 3 total sets using the same weight.
Set one you will attempt to hit 3 total reps, set two you will attempt to hit 4 total reps and set three 5total reps. (3-4-5 reps) If you are able to complete these 3 sets, add 5 pounds to your next moderate
week for this exercise.
Lower Body Workout #1
Squat Focus
Exercise Sets Reps
Squat 3 963 Sets
Leg Press 3-5 20
Romanian Deadlift 3-4 6-8
Seated Calf Raises 3-4 10-20
Ab Wheel Roll Out 3-4 10-15
Upper Body Workout #1
Bench Press Focus
Exercise Sets Reps
Bench Press 3 963 Sets
Barbell Rows 3-5 5-12
Seated Arnold Press 3-5 8-15
Skullcrushers 3-5 8-12
Dumbbell Curls 3-5 8-12
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Lower Body Workout #2
Deadlift Press Focus
Exercise Sets Reps
Deadlift 3 963 Sets
Power Shrugs 3 5-8
Front Squat 3 6-10
Leg Curls 4-5 10-15
Planks 3-4 60 seconds
Upper Body Workout #2
Overhead Press Focus
Exercise Sets Reps
Overhead Press 3 963 Sets
Pull Ups or Rack Chins 3-5 10
Dumbbell Bench Press 4-5 10
Cable Tricep Extensions 3-5 10-12
Barbell Curl or Pinwheel Curl 3-5 8-12
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300 Workout: The Rise Of A New You
Below is a modified four day program to challenge not only your capacity for intensity but will test
your ego. Try them on any four days of the week for four weeks (for description sake Monday,
Tuesday, Thursday and Friday will be used). Challenge yourself for not only intensity and reps
but also for time. Be sure to perform each move with proper form and technique and adhere to
the warm-up as well.
Dynamic warm-up complex (perform one round without rest):
Jumping jacks – 15 reps
Push-ups – 15 reps
Walking lunges – 30 steps total
Burpees – 15 reps
Monday
300 Workout
Exercise Reps
Dynamic warm-up complex
Barbell clean and press 15
Pull-ups 25
Split squat jumps 30
Feet-elevated push-ups 30
Hanging leg raises or lying leg raises 40
Two-arm kettlebell swing 40
30-50 yard sprint or sled push
Perform the complex for one to three rounds
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Tuesday
300 Workout
Exercise Reps
Dynamic warm-up complex
One-arm kettlebell or dumbbell clean and press 15
Barbell deadlifts 20
Box jumps 30
Renegade rows 20
Mountain climbers 30
Goblet squats 20
Inverted rows 20
2 minute jog
Perform the complex for one to three rounds
Thursday
Exercise Reps
Dynamic warm-up complex
One-arm kettlebell or dumbbell push press 15
Reverse-grip pull-ups 25
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Walking lunges 30
Hands-close push-ups 30
Floor wipers 40
Barbell upright row 40
30-50 yard sprint or sled push
Perform the complex for one to three rounds
Friday
300 Workout
Exercise Reps
Dynamic warm-up complex
Kettlebell or dumbbell deadlifts 20
Two-arm kettlebell or dumbbell clean and press 15 each
Bench step-ups 30
Inverted rows 20
Floor leg raise/crunch combo 30
Barbell squats 20
Push-ups on dumbbells 20