power90x classic v1.4
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Power 90X - Classic Routine Workout
Monday Tuesday Wednesday
Week 1 27-Mar 1 28-Mar 2 29-Mar 3
Week 2 3-Apr 8 4-Apr 9 5-Apr 10
Week 3 10-Apr 15 11-Apr 16 12-Apr 17
Recovery Week 4 17-Apr 22 18-Apr 23 19-Apr 24
Week 5 24-Apr 29 25-Apr 30 26-Apr 31
Week 6 1-May 36 2-May 37 3-May 38
Week 7 8-May 43 9-May 44 10-May 45
Recovery Week 8 15-May 50 16-May 51 17-May 52
Week 9 22-May 57 23-May 58 24-May 59
Week 10 29-May 64 30-May 65 31-May 66
Week 11 5-Jun 71 6-Jun 72 7-Jun 73
Recovery Week 12 12-Jun 78 13-Jun 79 14-Jun 80
The Final Stretch Week 13 19-Jun 85 20-Jun 86 21-Jun 87
Day 01:
Day 30:
Day 60:
Day 90:
Purpose:
Instructions:
1)
2)
3)
4)
5) Click the link at the bottom of the "Chest & Back" workout to take yo
PUSH PLAY!!! And begin recording your progress.> If you want to make a note on a particular exercise, just add a com
easy. Just right-click the cell and select "Insert Comment"
Once you have completed your workout, place an X in the COMPLE
Start by entering the date that you plan on starting your P90X worko> The rest of the calendar will be automatically filled in for you.
> Placing an "X" in the COMPLETED >>>>>>> row will automatically
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
> You will be taken to the sheet with the "Chest & Back" workout she
> The number of the day that you are on also is reflected on the cale
> The sheet will now customize the Day of the Week based on the st
SATURDAY as the Da of the Week.
Phase I
Phase II
Phase III
Main
Main
Main
This sheet was designed to supplement or replace the paper worksh
designed for use is the Classic Routine. I should be able to get the
programmed with the other workout schedule.
To begin using this sheet, follow these instructions
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6)
7)
Fitness Test:
> Please send me feedback on this spreadsheet. Good or bad! I w
to use for everything else.
You may want to keep track of your fitness test results as well? Just
calculation for the Nutrition Level.
> You'll notice now that Day "1" turns in to an X you have officially
Go get a Recovery Drink!!! I love that stuff!!! - It's my Health Crack
Repeat the above steps each day until Day 91!!! GOOD LUCK!
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Thursday Friday Saturday Sunday
30-Mar 4 31-Mar 5 1-Apr 6 2-Apr 7
6-Apr 11 7-Apr 12 8-Apr 13 9-Apr 14
13-Apr 18 14-Apr 19 15-Apr 20 16-Apr 21
20-Apr 25 21-Apr 26 22-Apr 27 23-Apr 28
27-Apr 32 28-Apr 33 29-Apr 34 30-Apr 35
4-May 39 5-May 40 6-May 41 7-May 42
11-May 46 12-May 47 13-May 48 14-May 49
18-May 53 19-May 54 20-May 55 21-May 56
25-May 60 26-May 61 27-May 62 28-May 63
1-Jun 67 2-Jun 68 3-Jun 69 4-Jun 70
8-Jun 74 9-Jun 75 10-Jun 76 11-Jun 77
15-Jun 81 16-Jun 82 17-Jun 83 18-Jun 84
22-Jun 88 23-Jun 89 24-Jun 90 25-Jun 91
Link: Fit Test
back to the "Full Routine" sheet.
ment to the cell. (See Microsoft's Help feature if you don't know how. It's
ED >>>>>>>> cell that coincides with your workout day.
t: Next to Day 01: above
update your progess on the "Full Routine" Sheet
take me to the first workout.
et.
ndar
art date. This way, if you start on Saturday w/ Day 1, the sheet will show
eets used during the P90X program. For right now, the only workout I have
ther 2 done sometime soon? You can still use this, but the calendar is not
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ill probably make some changes to it in the future, but WOWY is also good
click on the link to take you to that sheet if you want. It also has a
'd your workout for the day!
;)
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Power 90X - Fit Test & Nutrition
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
Start
(Prior to Day 1)
Day 28
(Phase I Complete)
Day 56
(Phase 2 Complete)
Day 90
(Phase 3 Complete)
Body Weight RMR
0
Your Energy Level
1800-23992400-2999
3000+
Your Nutrition Level =
[Click here to go back to the Main Calendar Page]
LEVEL I
Nutrition Level
LEVEL ILEVEL II
LEVEL III
Nutrition Level
Fitness Test
Body Fat % Notes
0
Daily Activity Burn Energy Amount
600
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Body Fat % >>>>>>> % %
(N) Weight >>>>>>> LBS LBS
Chest >>>>>>> IN IN
Waist >>>>>>> IN IN
Hips >>>>>>> IN IN
Right Thigh >>>>>>> IN IN
Left Thigh >>>>>>> IN IN
Right Arm >>>>>>> IN IN
Left Arm >>>>>>> IN IN
After Day 90
MEASUREMENTS
Prior to Day 01
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(wearing clothes? Y/N)
(measured at midpoint)
(measured at midpoint)
(flexed, measured at peak of bicep)
(flexed, measured at peak of bicep)
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Power 90X - Chest & Back Workout
Step Exercise
Reps Weight Reps Weight Reps Weight Reps
10
11
12
06
07
08
Comments >>>>>>>>>
09
[Click here to go back to the Main Calendar Page]
Week 2
01
02
03
04
05
Ab Ripper X
We
Closed Grip Overhand Pull-ups
Week 3
Standard Push-ups
Wide Front Pull-ups
Military Push-ups
Reverse Grip Chin-ups
Week 1
Completed >>>>>>>>>
Wide Fly Push-ups
Dive-bomber Push-ups
Back Flys
Decline Push-ups
Lawnmowers
Heavy Pants
Diamond Push-ups
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Weight Reps Weight
k 9 Week 11
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Power 90X - Plyometrics Workout
Week 2 Week 3 Week 5 Week 7Week 6 We
Comments >>>>>>>>>
Add the Heart rate rows to this spreadsheet.
Week 1
Completed >>>>>>>>>
[Click here to go back to the Main Calendar Page]
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k 9 Week 10 Week 11 Week 12
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Power 90X - Shoulders & Arms Workout
Step Exercise
Reps Weight Reps Weight Reps Weight Reps
Comments >>>>>>>>>
WeWeek 2 Week 3
Chair Dips
[Click here to go back to the Main Calendar Page]
Week 1
In & Out Bicep Curls
Two-angle Shoulder Flys
02
05 Full Supination Concentration Curls
06
03 Two-arm Tricep Kickbacks
04 Deep Swimmer's Presses
01 Alternating Shoulder Presses
13 In & Out Straight-arm Shoulder Flys
07 Upright Rows
08 Static Arm Curls
09 Flip-grip Twist Tricep Kickbacks
10
Ab Ripper X
14 Congdon Curls
15 Side Tri-rises
11 Crouching Cohen Curls
12 Lying-down Tricep Extensions
Completed >>>>>>>>>
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Weight Reps Weight
k 9 Week 11
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Power 90X - Yoga X Workout
Week 3 Week 4 (Mon)
[Click here to go back to the Main Calendar Page]
Completed >>>>>>>>>
Comments >>>>>>>>>
Week 1 Week 2 Week
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Week 5(Sat) Week 7 Week 8 (Mon) Week 8 (Sat) Week 9Week 6
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Week 13 (Mon)Week 10 Week 11 Week 12 Week 13 (Sat)
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Power 90X - Legs & Back Workout
Step Exercise
Reps Weight Reps Weight Reps Weight Reps
03 Reverse Grip Chin-ups
Super Skaters
Close Grip Overhead Pull-ups
Single Leg Wall Squat
20
21
22
Week 2 Week 3 We
01 Balanced Lunges
Week 1
02 Calf Raise Squats
11
12
13
14
16
17
18
19
Wide Front Pull-ups
Groucho Walk
Dead Lift Squats
15 Reverse Grip Chin-ups
Calf Raises
Switch Grip Pull-ups
Three-way Lunge
Sneaky Lunge
Chair Salutations
04
05
06
07
10
Toe Row Iso Lunge
Wall Squat
Wide Front Pull-ups
Step Back Lunges
Alternating Side Lunges08
09
Close Grip Overhead Pull-ups
80-20 Seibers Speed Squat
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Comments >>>>>>>>>
[Click here to go back to the Main Calendar Page]
Completed >>>>>>>>>
Ab Ripper X
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Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
k 5 Week 6 Week 10 Week 11Week 7 Week 9
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Reps Weight
Week 12
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Power 90X - Kenpo X Workout
Week 1 Week 2 Week 3 Week 4
Comments >>>>>>>>>
[Click here to go back to the Main Calendar Page]
Completed >>>>>>>>>
Week 5 Week 6 We
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Week 9 Week 10k 7 Week 8 Week 12 Week 13Week 11
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Power 90X - Core Synergistics Workout
Comments >>>>>>>>>
Completed >>>>>>>>>
[Click here to go back to the Main Calendar Page]
Week 4 (Tue) Week 4 (Fri) Week 8 (Tue) Week 8 (Fri)
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Week 13 (Fri)Week 13 (Tue)
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Power 90X - Chest, Shoulders & Triceps Workout
Step Exercise
Reps Weight Reps Weight Reps Weight Reps
WeeWeek 5 Week 6
01 Slow motion 3-in-1 Push-ups
Chair Dips
04 Plange Push-ups
Week 7
In & Out Shoulder Flys
Side-leaning Tricep Extensions
16 One-arm Push-ups
17 Weighted Circles
02
05 Pike Presses
06 Side Tri-rises
03
20 Slo-mo Throws
21 Front-to-back Tricep Extensions
18 Throw the Bomb
19 Clap or Plyo Push-ups
-
07 Floor Flys
08 Scarecrows
22 One-arm Balance Push-ups
23 Fly row Presses
12 Lying Tricep Extensions
09 Overhead Tricep Extensions
10 Two-twitch Speed Push-ups
15
13 Side-to-side Push-ups
14 Pour Flys
11 Y-Presses
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Comments >>>>>>>>>
[Click here to go back to the Main Calendar Page]
-
Ab Ripper X
Completed >>>>>>>>>
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Weight Reps Weight
k 10 Week 12
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Power 90X - Back & Biceps Workout
Step Exercise
Reps Weight Reps Weight Reps Weight Reps
Wee
01 Wide Front Pull-ups
Week 5
06 Elbows-out Lawnmowers
07 Standing Bicep Curls
08 One-arm Concentration Curls
Week 6 Week 7
Lawnmowers02
05 Switch Grip Pull-ups
03 Twenty ones
04 One-arm Cross-body Curls
11 Open Arm Curls
12 Static Arm Curls
09 Corn Cob Pull-ups
10 Reverse Grip Bent-over Rows
15 Crouching Cohen Curls
16 One Arm Corkscrew Curls
13 Towel Pull-ups
14 Congdon Locomotives
19 Curl-up/Hammer Downs
20 Hammer Curls
17 Chin-ups
18 Seated Bent-over Back Flys
23 In-Out Hammer Curls
21 Max Rep Pull-ups
22 Superman
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Comments >>>>>>>>>
[Click here to go back to the Main Calendar Page]
Completed >>>>>>>>>
Ab Ripper X
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Weight Reps Weight
k 10 Week 12
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Power 90X - Cardio X Workout
Comments >>>>>>>>>
Week 3 Week 9
[Click here to go back to the Main Calendar Page]
Week 11
Completed >>>>>>>>>
Week 1 Week 2
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Power 90X - X Stretch Workout
Comments >>>>>>>>>
[Click here to go back to the Main Calendar Page]
Week 4(Sat)
Completed >>>>>>>>>
Week 1 Week 2 Week 3 Week 4 (Thu) Week 5
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Week 1Week 7 Week 8 (Thu) Week 8 (Sat) Week 9 Week 10 Week 11 Week 12Week 6
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3 (Thu) Week 13 (Sat)
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