Power 90X - Classic Routine Workout

Tuesday Wednesday Thursday

Week 1 13-Jul X 14-Jul X 15-Jul X
Main Week 2 20-Jul X 21-Jul X 22-Jul X
Phase I Week 3 27-Jul X 28-Jul X 29-Jul X
Recovery Week 4 3-Aug X 4-Aug X 5-Aug X
Week 5 10-Aug X 11-Aug X 12-Aug X
Main Week 6 17-Aug X 18-Aug X 19-Aug X
Phase II Week 7 24-Aug X 25-Aug X 26-Aug X
Recovery Week 8 31-Aug X 1-Sep X 2-Sep X
Week 9 7-Sep X 8-Sep X 9-Sep X
Main Week 10 14-Sep 64 15-Sep 65 16-Sep 66
Phase III Week 11 21-Sep 71 22-Sep 72 23-Sep 73
Recovery Week 12 28-Sep 78 29-Sep 79 30-Sep 80
The Final Stretch Week 13 5-Oct 85 6-Oct 86 7-Oct 87

Day 01: 13-Jul-2010 <<< Enter Start Date Here!

Day 30: 11-Aug-2010
Day 60: 10-Sep-2010
Day 90: 10-Oct-2010

Purpose: This sheet was designed to supplement or replace the paper worksheets used during the
designed for use is the Classic Routine. I should be able to get the other 2 done sometim
programmed with the other workout schedule.

Instructions: To begin using this sheet, follow these instructions

1) Start by entering the date that you plan on starting your P90X workout: Next to Day 01: ab
> The rest of the calendar will be automatically filled in for you.
> The sheet will now customize the Day of the Week based on the start date. This way, if
SATURDAY as the Day of the Week.
> The number of the day that you are on also is reflected on the calendar

2) On Day 1 of Week 1 in the calendar, click on the DATE

> Example: I started on 9-May, so I just click on the calendar date to take me to the first w
> You will be taken to the sheet with the "Chest & Back" workout sheet.

3) PUSH PLAY!!! And begin recording your progress.

> If you want to make a note on a particular exercise, just add a comment to the cell. (Se
easy. Just right-click the cell and select "Insert Comment"

4) Once you have completed your workout, place an X in the COMPLETED >>>>>>>> cell th
> Placing an "X" in the COMPLETED >>>>>>> row will automatically update your progess
 5) Click the link at the bottom of the "Chest & Back" workout to take you back to the "Full Ro
> You'll notice now that Day "1" turns in to an X… you have officially X'd your workout for

6) Go get a Recovery Drink!!! I love that stuff!!! - It's my Health Crack… ;)

7) Repeat the above steps each day until Day 91!!! GOOD LUCK!
> Please send me feedback on this spreadsheet. Good or bad! I will probably make som
to use for everything else.

Fitness Test: You may want to keep track of your fitness test results as well? Just click on the link to ta
calculation for the Nutrition Level.
 Friday Saturday Sunday Monday
16-Jul X 17-Jul X 18-Jul X 19-Jul X
23-Jul X 24-Jul X 25-Jul X 26-Jul X
30-Jul X 31-Jul X 1-Aug X 2-Aug X
6-Aug X 7-Aug X 8-Aug X 9-Aug X
13-Aug X 14-Aug X 15-Aug X 16-Aug X
20-Aug X 21-Aug X 22-Aug X 23-Aug X
27-Aug X 28-Aug X 29-Aug X 30-Aug X
3-Sep X 4-Sep X 5-Sep X 6-Sep X
10-Sep X 11-Sep X 12-Sep X 13-Sep X
17-Sep 67 18-Sep 68 19-Sep 69 20-Sep 70
24-Sep 74 25-Sep 75 26-Sep 76 27-Sep 77
1-Oct 81 2-Oct 82 3-Oct 83 4-Oct 84
8-Oct 88 9-Oct 89 10-Oct 90 11-Oct 91

Link: Fit Test

paper worksheets used during the P90X program. For right now, the only workout I have
e to get the other 2 done sometime soon? You can still use this, but the calendar is not

P90X workout: Next to Day 01: above

or you.
sed on the start date. This way, if you start on Saturday w/ Day 1, the sheet will show

d on the calendar

endar date to take me to the first workout.

" workout sheet.

st add a comment to the cell. (See Microsoft's Help feature if you don't know how. It's
nt"

he COMPLETED >>>>>>>> cell that coincides with your workout day.

automatically update your progess on the "Full Routine" Sheet
ut to take you back to the "Full Routine" sheet.
ave officially X'd your workout for the day!

Health Crack… ;)

D LUCK!
d or bad! I will probably make some changes to it in the future, but WOWY is also good

as well? Just click on the link to take you to that sheet if you want. It also has a
Power 90X - Fit Test & Nutrition

Fitness Test
Prior to Day 01 After Day 90
Heart Rate bps bps
Pull-Ups
Vertical Leap IN IN
Push-Ups
Toe Touch IN IN
Wall Squat Min:Sec Min:Sec
Bicep Curls # / Weight # / Weight
Abs: In & Outs

Nutrition Level
Body Fat % Notes
Start
9.8%
(Prior to Day 1)
Day 28
(Phase I Complete)
Day 56
(Phase 2 Complete)
Day 90
(Phase 3 Complete)

Body Weight RMR Daily Activity Burn Energy Amount

116 1160 232 1992

Your Energy Level Nutrition Level

1800-2399 LEVEL I
2400-2999 LEVEL II
3000+ LEVEL III

Your Nutrition Level = LEVEL I

[Click here to go back to the Main Calendar Page]

 MEASUREMENTS
Prior to Day 01 After Day 90
Body Fat % >>>>>>> 9.79 % %
(N) Weight >>>>>>> 145 LBS LBS
Chest >>>>>>> 33 IN IN
Waist >>>>>>> 31 IN IN
Hips >>>>>>> 37 IN IN
Right Thigh >>>>>>> 19 IN IN
Left Thigh >>>>>>> 19 IN IN
Right Arm >>>>>>> 13.5 IN IN
Left Arm >>>>>>> 13.5 IN IN
(wearing clothes? Y/N)

(measured at midpoint)
(measured at midpoint)
(flexed, measured at peak of bicep)
(flexed, measured at peak of bicep)
Power 90X - Chest & Back Workout
Step Exercise Week 1 Week 2 Week 3 Week 9
Reps Weight Reps Weight Reps Weight Reps
13 10 11 20
01 Standard Push-ups
14 9 3 15
4 10-c 5-c 7
02 Wide Front Pull-ups
3 7-c 5-c 7-c
4 10 7 7
03 Military Push-ups
6 6 5 5
5 9 13-c 12
04 Reverse Grip Chin-ups
5 10 9-c 8
6 12 8 12
05 Wide Fly Push-ups
12 10 7 10
2 6 7-c 7
06 Closed Grip Overhand Pull-ups
2 8 3-c 4
6 3 3 13
07 Decline Push-ups
2 6 3 10
17 12.5 18 12.5 21 12.5 20
08 Heavy Pants
12 12.5 13 12.5 13 12.5 20
2 4 3 6
09 Diamond Push-ups
3 20 3 7
18 12.5 19 12.5 21 12.5 20
10 Lawnmowers
16 12.5 10 12.5 16 12.5 20
5 4 5 5
11 Dive-bomber Push-ups
5 3 3 5
7 12.5 15 12.5 10 12.5 10
12 Back Flys
6 12.5 13 12.5 10 12.5 10

Ab Ripper X x x x x

Completed >>>>>>>>> x x x x

[Click here to go back to the Main Calendar Page]

Comments >>>>>>>>>
Week 9 Week 11
Weight Reps Weight

12.5
12.5

12.5
12.5

12.5
12.5

x
Power 90X - Plyometrics Workout

Week 1 Week 2 Week 3 Week 5 Week 6 Week 7 Week 9

Completed >>>>>>>>> x x x x x x x

[Click here to go back to the Main Calendar Page]

Comments >>>>>>>>>
Week 9 Week 10 Week 11 Week 12

x
Power 90X - Shoulders & Arms Workout
Step Exercise Week 1 Week 2 Week 3
Reps Weight Reps Weight Reps Weight
12 12.5 9 12.5 12 12.5
01 Alternating Shoulder Presses
? 12.5 12 12.5 12 12.5
14 12.5 16 12.5 15 12.5
02 In & Out Bicep Curls
? 12.5 12 12.5 13 12.5
10 12.5 13 12.5 12 12.5
03 Two-arm Tricep Kickbacks
? 12.5 15 12.5 12 12.5
11 12.5 10 12.5 10 12.5
04 Deep Swimmer's Presses
10 12.5 11 12.5 8 12.5
13 12.5 10 12.5 7 12.5
05 Full Supination Concentration Curls
7 12.5 9 12.5 8 12.5
16 18 16
06 Chair Dips
15 19 15
10 12.5 13 12.5 14 12.5
07 Upright Rows
10 12.5 9 12.5 14 12.5
16 12.5 16 12.5 16 12.5
08 Static Arm Curls
8 12.5 8 12.5 16 12.5
4 12.5 4 12.5 8 12.5
09 Flip-grip Twist Tricep Kickbacks
5 12.5 3 12.5 7 12.5
11 12.5 15 12.5 10 12.5
10 Two-angle Shoulder Flys
10 12.5 9 12.5 10 12.5
8 12.5 7 12.5 10 12.5
11 Crouching Cohen Curls
5 12.5 8 12.5 10 12.5
2 12.5 3 12.5 5 12.5
12 Lying-down Tricep Extensions
5 12.5 3 12.5 6 12.5

BONUS ROUND

12 12.5 16 12.5 12 12.5

13 In & Out Straight-arm Shoulder Flys
0 12.5 12 12.5 13 12.5
4 12.5 8 12.5 10 12.5
14 Congdon Curls
0 12.5 8 12.5 10 12.5
6 13 20
15 Side Tri-rises
0 13 20
Ab Ripper X x x x

Completed >>>>>>>>> x x x

12.5

Comments >>>>>>>>>
 Week 9 Week 11
Reps Weight Reps Weight
12 12.5
12 12.5
12 12.5
12 12.5
12 12.5
12 12.5
12 12.5
12 12.5
12 12.5
12 12.5
20
15
12 12.5
12 12.5
16 12.5
16 12.5
10 12.5
10 12.5
12 12.5
12 12.5
16 12.5
16 12.5
8 12.5
8 12.5

10 12.5
10 12.5
12 12.5
12 12.5
20
20

x
Power 90X - Yoga X Workout
Week 1 Week 2 Week 3 Week 4 (Mon) Week 4(Sat)

Completed >>>>>>>>> x x x x x

[Click here to go back to the Main Calendar Page]

Comments >>>>>>>>>
Week 4(Sat) Week 5 Week 6 Week 7 Week 8 (Mon) Week 8 (Sat) Week 9

x x x x x x x
Week 10 Week 11 Week 12 Week 13 (Mon)Week 13 (Sat)
Power 90X - Legs & Back Workout
Step Exercise Week 1 Week 2 Week 3 Week 5
Reps Weight Reps Weight Reps Weight Reps

01 Balanced Lunges 20 0 20 0 25 0 25

02 Calf Raise Squats 8 12.5 17 12.5 21 12.5 25

03 Reverse Grip Chin-ups 4 11 13 13

04 Super Skaters 20/25 25 25 25

05 Wall Squat 1:30 1:30 1:30 1:30

06 Wide Front Pull-ups 3 6 7 7

07 Step Back Lunges 13 12.5 10 12.5 25 12.5 20

08 Alternating Side Lunges 15 12.5 22 12.5 23 12.5 22

09 Close Grip Overhead Pull-ups 4 10 10-c 7

10 Single Leg Wall Squat :10 :60 :50 :60

11 Dead Lift Squats 3=4 10 16 17

12 Switch Grip Pull-ups 4 10-c 10-c 12

13 Three-way Lunge 9 2:00? 2:00 2:00

14 Sneaky Lunge 8 17 19 20

15 Reverse Grip Chin-ups 10 11 10 8

16 Chair Salutations :20 :60 same :40

17 Toe Row Iso Lunge 15=20 0 20 0 20 0 20

18 Wide Front Pull-ups 4 5 6 5

19 Groucho Walk 27 20 same same

20 Calf Raises 45 12.5 70 12.5 75 12.5 76

21 Close Grip Overhead Pull-ups 7 8 10-c 8

22 80-20 Seibers Speed Squat 10=15 20=10 16=20 30

22 80-20 Seibers Speed Squat 10=15 20=10 16=20 30

23 Switch Grip Pull-ups 11 6 18 8

Ab Ripper X x x x x

Completed >>>>>>>>> x x x x

[Click here to go back to the Main Calendar Page]

Comments >>>>>>>>>
Week 5 Week 6 Week 7 Week 9 Week 10 Week 11
Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight

0 25 0 25 0 25 0

12.5 25 12.5 25 12.5 25 12.5

13 11 11

25 25 25

1:30 1:30 1:30

8 10 8

12.5 15 12.5 15 12.5 15 12.5

12.5 23 12.5 24 12.5 24 12.5

7 10 9

:60 :60 :60

15 20-18 15

10 10 10

2:00 2:00 2:00

20 20 20

8 10 10

:40 same same

0 20 0 20 0 20 0

5 8 8

same same same

12.5 70 12.5 80 12.5 75 12.5

5-c 8 6

idk 30 30
 idk 30 30

7 15 10

x x x

x x x x
 Week 12
Reps Weight
Power 90X - Kenpo X Workout
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7

Completed >>>>>>>>> x x x x x x x

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Comments >>>>>>>>>
Week 7 Week 8 Week 9 Week 10 Week 11 Week 12 Week 13

x x x
Power 90X - Core Synergistics Workout
Week 4 (Tue) Week 4 (Fri) Week 8 (Tue) Week 8 (Fri)

Completed >>>>>>>>> x x x x

[Click here to go back to the Main Calendar Page]

Comments >>>>>>>>>
Week 13 (Tue) Week 13 (Fri)
Power 90X - Chest, Shoulders & Triceps Workout
Step Exercise Week 5 Week 6 Week 7 Week 10
Reps Weight Reps Weight Reps Weight Reps

01 Slow motion 3-in-1 Push-ups 10 8 8

02 In & Out Shoulder Flys 10 12.5 10 10 10 10

03 Chair Dips 17 20 25

04 Plange Push-ups 5 8 8

05 Pike Presses 1 3 4

06 Side Tri-rises 15 10 10

07 Floor Flys 16 16 16

08 Scarecrows 9 12.5 10 12.5 10 12.5

09 Overhead Tricep Extensions 8 12.5 10 12.5 10 12.5

10 Two-twitch Speed Push-ups 12 idfk 11

11 Y-Presses 8 12.5 10 12.5 10 12.5

12 Lying Tricep Extensions 5 12.5 6 12.5 7 12.5

13 Side-to-side Push-ups 5 6 0

14 Pour Flys 1 12.5 8 12.5 5 10

15 Side-leaning Tricep Extensions 6 12.5 7 12.5 5 12.5

16 One-arm Push-ups 0 0 0

17 Weighted Circles 6 7.5 6 7.5 6 7.5

18 Throw the Bomb 6 12.5 6 7.5 10 7.5

19 Clap or Plyo Push-ups 5 5 4

20 Slo-mo Throws 2 7.5 6 7.5 5 7.5

21 Front-to-back Tricep Extensions same 7.5 same 7.5 same 7.5

22 One-arm Balance Push-ups 10 5 7

23 Fly row Presses ? 12.5 3 7.5 10 7.5

24 Dumbell Cross-body Blows 40 12.5 40 12.5 40 12.5

Ab Ripper X x x x

Completed >>>>>>>>> x x x

[Click here to go back to the Main Calendar Page]

Comments >>>>>>>>>
Week 10 Week 12
Weight Reps Weight
Power 90X - Back & Biceps Workout
Step Exercise Week 5 Week 6 Week 7 Week 10
Reps Weight Reps Weight Reps Weight Reps

01 Wide Front Pull-ups 6 8 10

02 Lawnmowers 18 12.5 20 12.5 20 12.5

03 Twenty ones 12 12.5 20 12.5 20 12.5

04 One-arm Cross-body Curls 12 12.5 10 12.5 10 12.5

05 Switch Grip Pull-ups 10 8 10

06 Elbows-out Lawnmowers 12 12.5 15 12.5 10 12.5

07 Standing Bicep Curls 10 12.5 10 12.5 10 12.5

08 One-arm Concentration Curls 10 12.5 10 12.5 10 12.5

09 Corn Cob Pull-ups 5-c 5-c 5-c

10 Reverse Grip Bent-over Rows 15 12.5 15 12.5 15 12.5

11 Open Arm Curls 10 12.5 10 12.5 10 12.5

12 Static Arm Curls 16 12.5 16 12.5 16 12.5

13 Towel Pull-ups 6-c 12-c 12-c

14 Congdon Locomotives 35 12.5 45 12.5 40 12.5

15 Crouching Cohen Curls 10 12.5 10 12.5 10 12.5

16 One Arm Corkscrew Curls 15 12.5 15 12.5 10 12.5

17 Chin-ups 5 8 3 7-c

18 Seated Bent-over Back Flys 10 12.5 15 12.5 15 12.5

19 Curl-up/Hammer Downs 10 12.5 15 12.5 10 12.5

20 Hammer Curls 10 12.5 10 12.5 10 12.5

21 Max Rep Pull-ups 6-c 8-c 10-c

22 Superman same same 1-

23 In-Out Hammer Curls 7 12.5 8 12.5 8 12.5

24 Strip Set Curls 7 all 8 all 8 all

Ab Ripper X x x x

Completed >>>>>>>>> x x x

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Comments >>>>>>>>>
Week 10 Week 12
Weight Reps Weight
Power 90X - Cardio X Workout
Week 1 Week 2 Week 3 Week 9 Week 11

Completed >>>>>>>>>

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Comments >>>>>>>>>
Power 90X - X Stretch Workout
Week 1 Week 2 Week 3 Week 4 (Thu) Week 4(Sat) Week 5

Completed >>>>>>>>> x x x x x x

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Comments >>>>>>>>>
Week 6 Week 7 Week 8 (Thu) Week 8 (Sat) Week 9 Week 10 Week 11 Week 12 Week 13 (Thu)

x x x x x
Week 13 (Thu) Week 13 (Sat)