Professional Documents
Culture Documents
P90X Worksheets
P90X Worksheets
This routine is performed during weeks 1, 2, 3, 9, and 11. Use the spaces provided for each exercise to record the
number of reps performed and, when using dumbbells, the weight lifted. If using a band, indicate its color along
R = REPS
W = WEIGHT
with the number of reps performed. This is a repeat workout, so for each exercise use the top line for the
number of reps performed and, when using dumbbells, the weight lifted. If using a band, indicate its color along
R = REPS
W = WEIGHT
with the number of reps performed. This is a repeat workout, so for each exercise use the top line for the
first round and the bottom line for the second round.
WEEK 1
WORKSHEET
This routine is performed during weeks 1, 2, 3, 9, and 11. Use the spaces provided for each exercise to record the
first round and the bottom line for the second round.
WEEK 2
WEEK 3
WEEK 9
WEEK 11
01 Standard Push-Ups
WEEK 1
WEEK 2
WEEK 3
WEEK 9
WEEK 11
01 Standard Push-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
03 Military Push-Ups
03 Military Push-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
07 Decline Push-Ups
07 Decline Push-Ups
08 Heavy Pants
08 Heavy Pants
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
09 Diamond Push-Ups
09 Diamond Push-Ups
10 Lawnmowers
10 Lawnmowers
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
11 Dive-Bomber Push-Ups
11 Dive-Bomber Push-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
12 Back Flys
12 Back Flys
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
CHEST BACK
| BACK
CHEST
CHEST BACK
| BACK
CHEST
WORKSHEET
This routine is performed during weeks 1, 2, 3, 9, and 11. Use the spaces provided for each exercise to record the
number of reps performed and, when using dumbbells, the weight lifted. If using a band, indicate its color along
R = REPS
W = WEIGHT
with the number of reps performed. This is a repeat workout, so for each exercise use the top line for the
number of reps performed and, when using dumbbells, the weight lifted. If using a band, indicate its color along
R = REPS
W = WEIGHT
with the number of reps performed. This is a repeat workout, so for each exercise use the top line for the
first round and the bottom line for the second round.
WEEK 1
WORKSHEET
This routine is performed during weeks 1, 2, 3, 9, and 11. Use the spaces provided for each exercise to record the
first round and the bottom line for the second round.
WEEK 2
WEEK 3
WEEK 9
WEEK 11
WEEK 1
WEEK 2
R________W________
R________W________
R________W________
WEEK 3
WEEK 9
WEEK 11
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
06 Chair Dips
06 Chair Dips
07 Upright Rows
07 Upright Rows
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
BONUS ROUND
BONUS ROUND
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
14 Congdon Curls
14 Congdon Curls
15 Side Tri-Rises
15 Side Tri-Rises
SHOULDERS |ARMS
ARMS
SHOULDERS
SHOULDERS |ARMS
ARMS
SHOULDERS
WORKSHEET
WORKSHEET
This routine is performed every week that is not a Recovery week. Use the spaces provided for each
This routine is performed every week that is not a Recovery week. Use the spaces provided for each
exercise to record the number of reps performed. If using a band as a substitute for a pull-up bar,
exercise to record the number of reps performed. If using a band as a substitute for a pull-up bar,
R = REPS
indicate its color along with your rep count. Each pull-up exercise in this workout is performed
indicate its color along with your rep count. Each pull-up exercise in this workout is performed
twice, so for each exercise use the top line for the first round and the bottom line for the second
twice, so for each exercise use the top line for the first round and the bottom line for the second
round. While this workout consists of both leg and pull-up exercises, we would like you to record
round. While this workout consists of both leg and pull-up exercises, we would like you to record
the number of reps you performed for JUST THE PULL-UP EXERCISES.
WEEK 1
01
02
03
04
02
03
04
the number of reps you performed for JUST THE PULL-UP EXERCISES.
WEEK 3
WEEK 5
WEEK 6
WEEK 1
01
WEEK 2
WEEK 3
WEEK 5
WEEK 6
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
02
03
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
04
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
WEEK 7
01
WEEK 2
R = REPS
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 7
01
WEEK 9
WEEK 10
WEEK 11
WEEK 12
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
02
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
03
04
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
LEGS
LEGS BACK
| BACK
LEGS
LEGS BACK
| BACK
WORKSHEET
WORKSHEET
This routine is performed during weeks 5, 6, 7, 10, and 12. Use the spaces provided for
This routine is performed during weeks 5, 6, 7, 10, and 12. Use the spaces provided for
each exercise to record the number of reps and the weight lifted (where applicable). If
R = REPS
each exercise to record the number of reps and the weight lifted (where applicable). If
W = WEIGHT
using a band, indicate its color along with the number of reps performed.
R = REPS
W = WEIGHT
using a band, indicate its color along with the number of reps performed.
WEEK 5
WEEK 6
WEEK 7
WEEK 10
WEEK 12
WEEK 5
WEEK 6
WEEK 7
WEEK 10
WEEK 12
01
R__________________
R__________________
R__________________
R__________________
R__________________
01
R__________________
R__________________
R__________________
R__________________
R__________________
02
R________W________
R________W________
R________W________
R________W________
R________W________
02
R________W________
R________W________
R________W________
R________W________
R________W________
03
Chair Dips
R__________________
R__________________
R__________________
R__________________
R__________________
03
Chair Dips
R__________________
R__________________
R__________________
R__________________
R__________________
04
Plange Push-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
04
Plange Push-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
05
Pike Presses
R__________________
R__________________
R__________________
R__________________
R__________________
05
Pike Presses
R__________________
R__________________
R__________________
R__________________
R__________________
06
Side Tri-Rises
R__________________
R__________________
R__________________
R__________________
R__________________
06
Side Tri-Rises
R__________________
R__________________
R__________________
R__________________
R__________________
07
Floor Flys
R__________________
R__________________
R__________________
R__________________
R__________________
07
Floor Flys
R__________________
R__________________
R__________________
R__________________
R__________________
08
Scarecrows
R________W________
R________W________
R________W________
R________W________
R________W________
08
Scarecrows
R________W________
R________W________
R________W________
R________W________
R________W________
09
R________W________
R________W________
R________W________
R________W________
R________W________
09
R________W________
R________W________
R________W________
R________W________
R________W________
10
R__________________
R__________________
R__________________
R__________________
R__________________
10
R__________________
R__________________
R__________________
R__________________
R__________________
11
Y-Presses
R________W________
R________W________
R________W________
R________W________
R________W________
11
Y-Presses
R________W________
R________W________
R________W________
R________W________
R________W________
12
R________W________
R________W________
R________W________
R________W________
R________W________
12
R________W________
R________W________
R________W________
R________W________
R________W________
13
Side-to-Side Push-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
13
Side-to-Side Push-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
14
Pour Flys
R________W________
R________W________
R________W________
R________W________
R________W________
14
Pour Flys
R________W________
R________W________
R________W________
R________W________
R________W________
15
R________W________
R________W________
R________W________
R________W________
R________W________
15
R________W________
R________W________
R________W________
R________W________
R________W________
16
One-Arm Push-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
16
One-Arm Push-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
17
Weighted Circles
R________W________
R________W________
R________W________
R________W________
R________W________
17
Weighted Circles
R________W________
R________W________
R________W________
R________W________
R________W________
18
R________W________
R________W________
R________W________
R________W________
R________W________
18
R________W________
R________W________
R________W________
R________W________
R________W________
19
R__________________
R__________________
R__________________
R__________________
R__________________
19
R__________________
R__________________
R__________________
R__________________
R__________________
20
Slo-Mo Throws
R________W________
R________W________
R________W________
R________W________
R________W________
20
Slo-Mo Throws
R________W________
R________W________
R________W________
R________W________
R________W________
21
R________W________
R________W________
R________W________
R________W________
R________W________
21
R________W________
R________W________
R________W________
R________W________
R________W________
22
R__________________
R__________________
R__________________
R__________________
R__________________
22
R__________________
R__________________
R__________________
R__________________
R__________________
23
Fly-Row Presses
R________W________
R________W________
R________W________
R________W________
R________W________
23
Fly-Row Presses
R________W________
R________W________
R________W________
R________W________
R________W________
24
R________W________
R________W________
R________W________
R________W________
R________W________
24
R________W________
R________W________
R________W________
R________W________
R________W________
CHEST SHOULDERS
| SHOULDERS TRiceps
| TRICEPS
CHEST,
CHEST SHOULDERS
| SHOULDERS TRiceps
| TRICEPS
CHEST,
WORKSHEET
WORKSHEET
This routine is performed during weeks 5, 6, 7, 10, and 12. Use the spaces provided for
This routine is performed during weeks 5, 6, 7, 10, and 12. Use the spaces provided for
each exercise to record the number of reps and the weight lifted (where applicable). If
R = REPS
each exercise to record the number of reps and the weight lifted (where applicable). If
W = WEIGHT
using a band, indicate its color along with the number of reps performed.
R = REPS
W = WEIGHT
using a band, indicate its color along with the number of reps performed.
WEEK 5
WEEK 6
WEEK 7
WEEK 10
WEEK 12
WEEK 5
WEEK 6
WEEK 7
WEEK 10
WEEK 12
01
R__________________
R__________________
R__________________
R__________________
R__________________
01
R__________________
R__________________
R__________________
R__________________
R__________________
02
Lawnmowers
R________W________
R________W________
R________W________
R________W________
R________W________
02
Lawnmowers
R________W________
R________W________
R________W________
R________W________
R________W________
03
Twenty-Ones
R________W________
R________W________
R________W________
R________W________
R________W________
03
Twenty-Ones
R________W________
R________W________
R________W________
R________W________
R________W________
04
R________W________
R________W________
R________W________
R________W________
R________W________
04
R________W________
R________W________
R________W________
R________W________
R________W________
05
R__________________
R__________________
R__________________
R__________________
R__________________
05
R__________________
R__________________
R__________________
R__________________
R__________________
06
Elbows-Out Lawnmowers
R________W________
R________W________
R________W________
R________W________
R________W________
06
Elbows-Out Lawnmowers
R________W________
R________W________
R________W________
R________W________
R________W________
07
R________W________
R________W________
R________W________
R________W________
R________W________
07
R________W________
R________W________
R________W________
R________W________
R________W________
08
R________W________
R________W________
R________W________
R________W________
R________W________
08
R________W________
R________W________
R________W________
R________W________
R________W________
09
R__________________
R__________________
R__________________
R__________________
R__________________
09
R__________________
R__________________
R__________________
R__________________
R__________________
10
R________W________
R________W________
R________W________
R________W________
R________W________
10
R________W________
R________W________
R________W________
R________W________
R________W________
11
R________W________
R________W________
R________W________
R________W________
R________W________
11
R________W________
R________W________
R________W________
R________W________
R________W________
12
R________W________
R________W________
R________W________
R________W________
R________W________
12
R________W________
R________W________
R________W________
R________W________
R________W________
13
Towel Pull-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
13
Towel Pull-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
14
Congdon Locomotives
R________W________
R________W________
R________W________
R________W________
R________W________
14
Congdon Locomotives
R________W________
R________W________
R________W________
R________W________
R________W________
15
R________W________
R________W________
R________W________
R________W________
R________W________
15
R________W________
R________W________
R________W________
R________W________
R________W________
16
R________W________
R________W________
R________W________
R________W________
R________W________
16
R________W________
R________W________
R________W________
R________W________
R________W________
17
Chin-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
17
Chin-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
18
R________W________
R________W________
R________W________
R________W________
R________W________
18
R________W________
R________W________
R________W________
R________W________
R________W________
19
Curl-Up/Hammer Downs
R__________________
R__________________
R__________________
R__________________
R__________________
19
Curl-Up/Hammer Downs
R__________________
R__________________
R__________________
R__________________
R__________________
20
Hammer Curls
R________W________
R________W________
R________W________
R________W________
R________W________
20
Hammer Curls
R________W________
R________W________
R________W________
R________W________
R________W________
21
R__________________
R__________________
R__________________
R__________________
R__________________
21
R__________________
R__________________
R__________________
R__________________
R__________________
22
Superman
R__________________
R__________________
R__________________
R__________________
R__________________
22
Superman
R__________________
R__________________
R__________________
R__________________
R__________________
23
R________W________
R________W________
R________W________
R________W________
R________W________
23
R________W________
R________W________
R________W________
R________W________
R________W________
24
Strip-Set Curls
R________W________
R________W________
R________W________
R________W________
R________W________
24
Strip-Set Curls
R________W________
R________W________
R________W________
R________W________
R________W________
BACK BICEPS
| BICEPS
BACK
BACK BICEPS
| BICEPS
BACK