P90X

CHEST & BACK

STRET

PLYOMETRICS

CORE SYNE

SHOULDERS & ARMS

YOGA X

CHEST, SHOUL

BACK & B

LEGS & BACK

CARD

KENPO X

AB RIPP
WORKOUT PROGRAM

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2008 ADAM LANDRY. All Rights Reserved.

STRETCH X

CORE SYNERGISTICS

HEST, SHOULDERS & TRI

BACK & BICEPS

RAM

CARDIO X
AB RIPPER X

P90X

WORKOUT PROGRAM

WEEK 1,2,3

WEEK 4,8

WEEK 5,6,7

YOGA X

CHEST, SHOULDERS

CORE SYNERGISTICS

PLYOMETRICS

KENPO X

BACK & BICEPS

STRETCH X

YOGA X

CORE SYNERGISTICS

LEGS & BACK

KENPO X

YOGA X

KENPO X

REST OR STRETCH X

REST OR STRETCH X

REST OR STRETCH X

CHEST & BACK

AB X

PLYOMETRICS

SHOULDERS & ARMS AB X

YOGA X

LEGS & BACK

AB X

AB X

AB X

AB X

P90X RESULTS

KOUT PROGRAM

ULTS

WEEK 9,11
CHEST & BACK

WEEK 10,12
AB X

PLYOMETRICS

PLYOMETRICS

SHOULDERS & ARMS AB X

YOGA X

LEGS & BACK

CHEST & SHOULDERS AB X

BACK & BICEPS

AB X

YOGA X

AB X

LEGS & BACK

KENPO X

KENPO X

REST OR STRETCH X

REST OR STRETCH X

AB X

RESULTS

P90X
DAY 1

DAY 30

WEIGHT

BODY FAT %

CHEST

WAIST

HIPS

RIGHT THIGH

LEFT THIGH

RIGHT ARM

LEFT ARM

RESULTS
DAY 60

DAY 90

CHANGE

P90X
01 STANDARD PUSH-UPS

02 WIDE FRONT PULL-UPS

03 MILITARY PUSH-UPS

04 REVERSE GRIP PULL-UPS

05 WIDE FLY PUSH-UPS

06 CLOSED GRIP OVERHEAD PULL-UPS

07 DECLINE PUSH-UPS

08 HEAVY PANTS

09 DIAMOND PUSH-UPS

10 LAWNMOWERS

11 DIVE BOMBER PUSH-UPS

12 BACK FLYS

WEEK 1

WEEK 3

WEEK 9

R
R

TOTAL PUSH UPS

TOTAL PULL UPS
TOTAL WEIGHT

WEEK 2

0
0
0

0
0
0

0
0
0

0
0
0

WEEK 9

WEEK 11
R

R
C

0
0

0
0

0
0

0
0
0

0
0

0
0

TOTAL

W
W

0
0
0

0
0
0
0

P90X
01 JUMP SQUAT

02 RUN-STANCE SQUAT

03 AIRBORNE HEISMAN

04 SWING KICK

05 SQUAT REACH JUMP

06 RUN STANCE SQUAT SWITCH PICK UP

07 DOUBLE AIRBORNE HEISMAN

08 CIRCLE RUN

09 JUMP KNEE TUCK

10 MARY KATHERINE LUNGE

11 LEAPFROG SQUAT

12 TWIST COMBO

13 ROCK STAR HOP

14 GAP JUMP

15 SQUAT JACK

16 MILITARY MARCH

17 RUN SQUAT 180 JUMP SWITCH

18 LATERAL LEAPFROG SQUAT

WEEK 1

WEEK 2

WEEK 3

WEEK 5

19 MONSTER TRUCK TIRE

20 HOT FOOT

BONUS ROUND
21 PITCH & CATCH

22 JUMP SHOT

23 FOOTBALL HERO

WEEK 5

WEEK 6

WEEK 7

WEEK 9

WEEK 10

WEEK 11

WEEK 11

WEEK 12
C
C
C
C
C
C
C
C
C
C
C
C
C
C
C
C
C
C
C
C
C
C
C
C
C
C
C
C
C
C
C
C
C
C
C
C

C
C
C
C

C
C
C
C
C
C

P90X
01 ALTERNATING SHOULDER PRESS

02 IN & OUT BICEP CURLS

03 TWO-ARM TRICEP KICKBACKS

04 DEEP SWIMMERS PRESSES

05 FULL SUPINATION CONCENTRATION CURLS

06 CHAIR DIPS

07 UPRIGHT ROWS

08 STATIC ARM CURLS

09 FLIP GRIP TWIST TRICEP KICKBACKS

10 TWO-ANGLE SHOULDER FLYS

11 CROUCHING COHEN CURLS

12 LYING-DOWN TRICEP EXTENSIONS

WEEK 1

WEEK 2

WEEK 3

WEEK 9

BONUS ROUND
13 IN & OUT STRAIGHT-ARM SHOULDER FLYS

14 CONGDON CURLS

15 SIDE TRI-RISES

SHOULDERS
BICEPS
TRICEPS

0
0
0

0
0
0

0
0
0

0
0
0

WEEK 9

WEEK 11

0
0
0
0
0
0

R
W

0
0
0
0
0
0
0
0
0

0
0
0

TOTAL

0
0
0

0
0
0

P90X

WEEK 1

WEEK 2

WEEK 3

WEEK 4

01 RUNNERS POSE

02 CRECENT POSE

03 WARRIOR ONE

04 WARRIOR TWO

05 REVERSE WARRIOR

06 TRIANGLE POSE

07 TWISTING TRIANGLE

08 CHAIR TO TWISTING CHAIR

09 RIGHT ANGLE POSE TO EXTENDED POSE

10 PRAYER TWIST FROM RUNNERS POSE

11 WARRIOR THREE TO STANDING SPLITS

12 HALF MOON TO TWISTING HALF MOON

13 TREE

14 ROYAL DANCER

15 STANDING LEG EXTENSION

16 CRANE

17 SEATED SPINAL STRETCH

18 CAT STRETCH

19 FROG

20 BRIDGE OR WHEEL

21 PLOUGH INTO SHOULDER STAND

22 TABLE

23 COBBLER POSE

24 ONE LEGGED HAMSTRING STRETCH

25 TOUCH THE SKY

26 BOAT

27 HALF BOAT

28 SCISSOR

29 TORSO TWIST HOLD

30 DEEP TORSO TWIST HOLD

31 TOUCH THE SKY

32 SIDE TWIST

33 GLUTE STRETCH

34 HAPPY BABY

35 CHILDS POSE

36 SHAVASANA

37 FETAL POSE

38 MEDITATION POSE

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 9

WEEK 10

WEEK 11

WEEK 12

P90X

WEEK 1

WEEK 2

WEEK 3

WEEK 5

01 BALANC LUNGE

02 CALF-RAISE SQUAT

03 REVERSE GRIP CHIN UP

04 SUPER SKATER

05 WALL SQUAT

06 WIDE FRONT PULL UP

07 STEP BACK LUNGE

08 ALTERNATING SIDE LUNGE

09 CLOSED GRIP OVERHAND PULL UP

10 SINGLE LEG WALL SQUAT

11 DEADLIFT SQUAT

12 SWITCH GRIP PULL UP

13 THREE WAY LUNGE WITH KICK OPTION

14 SNEAKY LUNGE

15 REVERSE GRIP PULL UP

16 CHAIR SALUTATIONS

17 TOE ROLL ISO LUNGE

18 WIDE FRONT PULL UP

19 GROUCHO WALK

20 CALF RAISES

21 CLOSED GRIP OVERHAND PULL UP

22 80/20 CYBER SPEED SQUAT

23 SWITCH GRIP PULL UP

TOTAL SQUATS
TOTAL PULL UPS
TOTAL CALFS

0
0
0

0
0
0

0
0
0

0
0
0

WEEK 5

WEEK 6

WEEK 7

WEEK 9

WEEK 10

WEEK 11

0
0
0

0
0
0

0
0
0

0
0
0

0
0
0

0
0
0

WEEK 11

WEEK 12

R
W

0
0
0

0
0
0

TOTAL
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

P90X

WEEK 1

WEEK 2

WEEK 3

WEEK 4

01 TWIST & PIVOT

02 TWIST PIVOT HOOK & UPPERCUT

03 JABS

04 JAB/CROSS

05 JAB/CROSS/HOOK

06 JAB/CROSS/HOOK/UPPERCUT

07 STEP DRAG/HIGH LOW PUNCH

08 JAB/CROSS SWITCH

09 HOOK/UPPERCUT SWITCH

10 KNEE KICK

11 BALL KICK

12 SIDE KICK

13 BACK KICK

14 THREE DIRECTION KICK

15 SIDE LUNGE WITH HIGH SWORD/HAMMER

16 STEP DRAG/CLAW/LOW PUNCH

17 HIGH BLOCK

18 INWARD BLOCK

19 OUTWARD BLOCK

20 DOWNWARD BLOCK

21 STAR BLOCK

22 FRONT SHUFFLE HIGH BLOCK/LOW PUNCH

23 KNEE/BACK KICK

24 FRONT & BACK KNUCKLES/BALL KICK

25 HOOK/UPPERCUT/LOW SIDE KICK

26 ELBOW SERIES

27 VERTICAL PUNCHES

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 9

WEEK 10

WEEK 11

WEEK 12

P90X

WEEK 1

WEEK 2

WEEK 3

WEEK 4

01 SUN SALUTATIONS

02 NECK STRETCH

03 BACK UP THE CAR

04 HEAD ROLL

05 EXPAND/CONTRACT BACK-CHEST-STRETCH

06 TOPAS SHOULDER STRETCH

07 WAIST-FOREARM FLEX STRETCH

08 DREYA FOREARM STRETCH

09 ARM CIRCLES

10 SHOULDER-TRICEP COMBO STRETCH

11 BALISTIC STRETCHES

12 STANDING SIDE STRETCH

13 ROLLER

14 PLOUGH

15 SEATED SPINAL STRETCH

16 CAT STRETCH

17 GLUTE STRETCH

18 WIDE-FEET FORWARD HAMSTRING STRETCH

19 SIDE TWIST

20 CAMEL

21 CAT STRETCH

22 BACK HERO

23 KENPO QUAD STRETCH

24 BOW

25 LOW SQUAT

26 FROG

27 SEATED SINGLE-LEG HAMSTRING STRETCH

28 SEATED TWO LEG HAMSTRING STRETCH

29 BALLISTIC HAMSTRING STRETCH

30 SPLIT LEG HAMSTRING STRETCH

31 TOE FLEXOR

32 DOWNWARD DOG WITH CALF STRETCH

33 UPWARD DOG WITH ANKLE STRETCH

34 CHILDS POSE RIGHT AND LEFT STRETCH

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 9

WEEK 10

WEEK 11

WEEK 12

P90X

WEEK 4

WEEK 4

WEEK 8

WEEK 8

01 STACKED FOOT/STAGGERED PUSH UP

02 BANANA ROLL

03 LEANING CRECENT LUNGES

04 SQUAT RUN

05 SPHINX PUSH UP

06 BOW TO BOAT

07 LOW LATERAL SKATERS

08 LUNGE & REACH

09 PRISON CELL PUSH UP

10 SIDE HIP RAISE

11 SQUAT X-PRESS

12 PLANK TO CHATURANGA RUN

13 WALKING PUSH UP

14 SUPERMAN BANANA

15 LUNGE KICKBACK CURL PRESS

16 TOWEL HOPPERS

17 BALLISTIC STRETCH

18 REACH HIGH & UNDER PUSH UPS

19 STEAM ENGINE

20 DREYA ROLL

21 PLANK TO CHATURANGA ISO

22 HALFBACK

23 TABLE DIP LEG RAISE

WEEK 8

P90X

WEEK 5

WEEK 6

02 IN & OUT SHOULDER FLYS

03 CHAIR DIPS

04 PLANGE PUSH UPS

05 PIKE PRESSES

06 SIDE TRI RAISES

07 FLOOR FLYS

08 SCARECROWS

09 OVERHEAD TRICEP EXTENSIONS

10 TWO-TWITCH SPEED PUSH-UPS

11 Y-PRESSES

12 LYING TRICEP EXTENSIONS

13 SIDE TO SIDE PUSH UPS

14 POUR FLYS

15 SIDE LEANING TRICEP EXTENSIONS

16 ONE ARM PUSH UPS

17 WEIGHTED CIRCLES

18 THROW THE BOMB

19 CLAP OR PLYO PUSH UPS

20 SLO-MO THROWS

21 FRONT TO BACK TRICEP EXTENSIONS

22 ONE-ARM BALANCE PUSH-UPS

23 FLY-ROW PRESSES

24 DUMBELL CROSS BODY BLOWS

WEEK 10

01 SLOW MOTION 3 IN 1 PUSH-UPS

CHEST
SHOULDERS
TRICEPS

WEEK 7

0
0
0

R
W

0
0
0

R
W

0
0
0

0
0
0

WEEK 10

WEEK 12
R

R
R
R
R
R
W

R
W

R
W

R
W

R
W

R
W

0
0
0

W
W

0
0
0

TOTAL
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

P90X

WEEK 5

WEEK 6

WEEK 7

WEEK 10

01 WIDE FRONT PULL UPS

02 LAWNMOWERS

03 TWENTY-ONES

04 ONE-ARM CROSS BODY CURLS

05 SWITCH GRIP PULL UPS

06 ELBOWS OUT LAWNMOWERS

07 STANDING BICEP CURLS

08 ONE ARM CONCENTRATION CURLS

09 CORN COB PULL UPS

10 REVERSE GRIP BENT OVER ROWS

11 OPEN ARM CURLS

12 STATIC ARM CURLS

13 TOWEL PULL UPS

14 CONGDON LOCOMOTIVES

15 CROUCHING COHEN CURLS

16 ONE ARM CORKSCREW CURLS

17 CHIN UPS

18 SEATED BENT OVER BACK FLYS

19 CURL UP/HAMMER DOWNS

20 HAMMER CURLS

21 MAX REP PULL UPS

22 SUPERMAN

23 IN-OUT HAMMER CURLS

24 STRIP SET CURLS

BACK
BICEPS

0
0

0
0

0
0

0
0

WEEK 10

WEEK 12

0
0

0
0

TOTAL
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

P90X

WEEK 1

WEEK 2

WEEK 3

WEEK 4

01 SUN SALUTATIONS

02 RUNNERS POSE

03 WARRIOR ONE

04 WARRIOR TWO

05 REVERSE WARRIOR

06 BALL KICK

07 HOOK/UPPERCUT/SIDE KICK

08 FRONT & BACK KNUCKLES/KICK

09 JAB/CROSS/HOOK/UPPERCUT

10 THREE-DIRECTION KICK

11 AIRBORNE HEISMAN

12 SWING KICK

13 JUMP SHOT

14 TIRE

15 WACKY JACKS

16 SQUAT X-PRESS

17 STEAM ENGINE

18 DREYA ROLL

19 SQUAT RUN

20 SUPERMAN/BANANA

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 9

WEEK 10

WEEK 11

WEEK 12

P90X

WEEK 1

WEEK 2

WEEK

01 IN & OUT

02 SEATED BICYCLE

03 SEATED CRUNCHY FROG

04 CROSSED LEG/WIDE LEG SIT UP

05 FIFER SCISSOR

06 HIP ROCK N RAISE

07 PULSE UP

08 ROLL UP/V-UP COMBO

09 OBLIQUE V-UP

10 LEG CLIMB

11 MASON TWIST

TOTAL ABS

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

WEEK 10

WEEK 11

WEEK 12

TOTAL

0
0