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2
P90Xthere is N0 ptateau.seeFieure
I , A d a p t i o na n d M a s t e r yp h a s e
2 R e c o v e r yp h a s e *

4-Recoveryphase'
s - A d a p t i o na n d M a s t e r yp h a s e

3 - A d a p t i o na n d M a s t e r yp h e s e

6 - R e c o v e r py h a s e *

'Attows muscGsto recoverto peak strenglh,so yo! re readytor the iite.sity of lhe next adaplivePhas

W i t h P 9 0 Xy o u w i t t :
-Use resistance
f o r m u s c t et o n e a n d g r o w t h ' *
-Execute isometricand dynamicbodyweightexercisesfor strength and power
and Pitatesmovesfor coordination,
-Perform yoga,martiatarts, gymnastics,
b a t a n c ef.L e x i b i t i t yc ,o r es t a b i t i z a t i o na,n d c a r d i o v a s c u Leafrfi c i e n c y
- B u r n f a t a n d e x p o s ey o u r 6 - p a c k

g o v e m e n t sP, 9 0 Xf o r c e s
By presenting
s o m a n yc o m p l e xa n d c h a l t e n g i n m
you to continuatLy
adapt,ensuringnew musctegrowthand strength9ains.

\-

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P L A T E A UP L A T E A UP L A T E A UP L A T E A UP L A T E A UP L A T E A UP L A ] E A UP L A T E A UP L A T E A UP L A I E A UP L A T E A UP L A T E A U

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PT] R O G R E S S
* * W h e nw e s a yg r o w t h ,w e a r e N 0 T t a t k i n ga b o u tb u ( k .W e r e t a t k i n ga b o u ts t a m a n a n d s t r e n g t h .
However,afyour top priority is to add some size to your physique,you can certaintyachievethat with P90Xas weLl.

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- B I C E P ST h e b i c e pc o m p r i s e s4 0 %o f t h e u p p e ra r m T h e m a i nf u n c t i o no f t h e b i c e p
i 9 t o m o v e t h e f o r e a r m t o w a r d st h e s h o u t d e rl e L b o wf t e x i o n l T h e s e c o n d a r y
f u n c t i o no t t h e b i c e pi s t o r o t a t et h e w r i s t
ARMS
T h e t r i c e p sm u s c t ei s c o m p r i s e do f t h r e es e p a r a t eh e a d s T o g e t h e trh e y
-TRICEPS
m a k e u p 6 0 % o f t h e u P P e r - a r mm u s c t em a s s .T h e m a i n f u n c t i o no f t h e t r i c e p si 5
to straightenthe arm and bring it down toward the body.

- L A T S { t a t i s s i m u sd o r s i l a r e t h e t a r g e m u s c t e so n e i t h e r s i d e o f ; h e b a c k T h e i r
p r i m a r y f u n c t i o ni 5 t o p u t t t h e a r m d o w n t o w a r d st h e p e t v i s W h e n t h e a r m i s
s t a b t e ,t h e l a t s a c t t o t i f t t h e b o d y u p t o w a r d st h e s h o u t d e r sT h e L a t sa t s o h e t p
s t a b i t i z et h e t o r s o d u r a n gm a n y p r e s s l n gm o v e m e n t s .
_BACK
- T R A P Sl t r a p e z i u s a
l r e l o n g , t r a p e z o i d - s h a P emdu s c t e st h a t r u n d o w n t h e u p p e r
, u t t i n gt h e s h o u t d e r
p o r t i o no f t h e s p i n e .E r i n g i n gt h e s h o u t d e rb t a d e st o g e t h e r p
btadesdown,and shruggingthe shoutdersup are the main functionsof thesemuscles

- P E C S l p e c t o r a t sT) h e s em u s c t e sa t t a c hn e a r t h e s h o u t d e rj o i n t a n d o r i g i n a t eo n
i n t h e c e n t e ro f t h e c h e s t .T h e f i b e r so f t h e s em u s c l e sr u n a c r o s s
the breastbone
CHEST

t h e e n t i r ec h e s t r e g i o n .T h e p e c ss e r v et o b r i n g t h e a r m a c r o s st h e c h e s ta n d t o
m o v ei t f o r w a r di n t h e s h o u t d e rs o c k e t .

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- C A L V E ST h e c a L fm u s c t eo r i g i n a t e sb e h i n dt h e k n e e a n d a t t a c h e st o t h e h e e tw i t h
t h e A c h i t l e st e n d o n .l t s p r i m a r yf u n c t i o ni s t o r a i s et h e h e e Lo f f t h e g r o u n d .
- G L U T E SI g t u t e u sm a x i m u s lT h e s em u s c l e so r i g i n a t ea t o n gt h e p e L v i cb o n e a n d
a t t a c ht o t h e b a c k o f t h e u p p e rt e 9 . E x t e n d i n g
t h e h i p i s t h e i r p r i m a r yf u n c t i o n .
LEGS_
- H A M S T R I N GTSh e s em u s c t e so r i g i n a t ej u s t u n d e r n e a t ht h e g t u t e s .T h e i r p r i m a r y

F
l

functionis to bring the heet towardsthe buttocksand to movethe [e9 to the rear.
- o U A D S l q u a d r i c e p sLl o c a t e do n t h e a n t e r i o ro f t h e t h i 9 h , t h e m a i h f u n c t i o no f
l u s c L eiss t o s u p p o r t h e u p p e rb o d yd u r i n ga s q u a t t i n gm o v e m e n t .
t h e s ep o w e r f u m

-DELTS ldettoidsl Composedof three musctes lanterior, taterat, and posterior

h e a d s l ,t h e d e t t s p r o v i d et o t a t m o b i t i t yt o t h e s h o u l d e rj o i n t i n a t t d i r e c t i o n s .
These musctesptay a vitat rote in the majority of upper-bodyexercises,including

SHOULDERS,

c h e s ta n d s h o u t d e rp r e s s e sT. h e m a i n f u n c t i o no f t h e d e ( t o i di s t o m o v et h e a r m
away from the body.

A B S l a b d o m i n am
t u s c t e s lT h i s m u s c l eg r o u pc o n s i s t so f :
T h e r e c t u sa b d o m i n u sl t h e v i s i b L ep o r t i o no f t h e a b s l ,w h i c h b r i n g st h e
r i b c a g et o w a r dt h e p e t v i s .
- T h e o b t i q u e sl m ! s c t e sa t t h e w a i s t ) w
, h i c hr o t a t et h e t o r s oa n d s t a b i t i z e
theabdomen.
- T h e t r a n s v e r s ea b d o m i n u sl m u s c t e t h a t s u p p o r t st h e s p i n e l , w h i c h
s t abi L a z etsh e t or so .

STOMACH

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Illf

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I Aa/-?z\-\

P 9 O XP R E P
things to do b e l o r e y o u s t a r t t h e p t o g t a m
srepr_Watchthe Howto B ng ltrtideo.
slep2-Recordyour measurementsand take 'before photos,

!
I

steP3-Takethe Fit Test-are you ready for P90X?

sieP
4 - G e ty o u r k i t c h e ni n o r d e r { s e et h e P 9 0 XN u t r i t i o nP t a n l .
s t e p5 - G ot o t h e B e a c h b o d M
y e s s a g eB o a r d sf o r s u p p o r t .

T
Use Beachbodys body fat tester to record your current body
fat measurements. To get the most accurate readings,

..BEFORE"
.AFTER''
AND
B O D YMEASU REMENTS

fottow the directions on the package.

ge sure to record your measurementdata in the spacesprovidedbelow.

B o D YF A T% P r i o rt o D a Y1
W E I G H T P . i o r t o D a y' !

Atter Day 90

After oay90

C H E S T P r i o r t o D a y' 1

W A I S T P r i o r t o D a y1

H I P S P r i o r t o D a y1

R I G H TT H I G H P r i o rt o D a y1
L E F T T H I c H P r i o rt o D a y ' l

R I G H TA R M P r i o rt o o a y1
L E F T A R M P r i o r t o D a y1

l p t e a s ei n d i c a t ei l w e . r j n q a n y c l o t h e s l

After Day 90

After Day 90

Atter Day90
After Day 90 _

After Day 90

After Day90
After Day90

l m e a s u r e da t m i d p o i n t l

l m e a s u r e dm
.i idpointl
" Ittexed,
measured
at peakol bicepl
''

I t l e x e d ,m e a s u r e da t p e a k o f b i c e p l

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The more you show, the more you'tt know. Wear a swimsuit, underwear, or
something comparabte50 you can see where you need the work, and where you're
making progress. Don't be afraid to show

"BEF0RE" AND "AFTER" PH0T0S

s o m es k i n .r h e s ep h o t o sa r e s r e a t

motivators.Be sure to take your first geriesof photosprior to day 1, fottowing

thesesimpteguidetines,
----------------

Usea plain backgroundif possibte.

'
Takea few front shotslhandson hips,"bicepsttex muscteposel,a tew sideshots

lhandsat sidesl,anda few backshotslhandson hips, bicepsftex" muscleposel.

V Dont suckit in or pushit oul, Youwanta true rettectionof yourbody'sappearance.
Thisis not just a "before'photo,it's a goodbyephoto.The P90Xtrain is aboutto teave
the station,andthat bodyis goin9to teavesometuggagebehind. WhooWhooo!"
'g
Repeatthis processalter Phase1, after Phase2, andafter Phase3 to chartyour
visuatprogress.
V

Ptaceyour photosin the pagesprovidedat the endot this book.

Beforestartlng an extremefitness program tike PtoX, it's important to know where you stand and if your
Providing
an honestassessment
ot yourabilitiesandyour mindsetwitt
currentfitnesslevells adequate,
atlow you to take advantageof your strengthsand overcomeyour weaknesses.

TAKE

we ask that you havecomptetedthe equivatentof Power90'or Stim In 6' beforeyou begin.But iiyou're
unfamitiarwith these programs,we've set some guidetinesfor you lo lollow. lf you can't
TH E FIT TEST
do what ts t'tstedbetow,you'1 see beler resuttsby doing anoiherexerciseprogram
beforeyou take on P90X.So if you can't finish the Fit Test,do Power90, You'tl,get great results, and
.

important note

then be ableto comebackandcrushP90x.

performatt the
The P90XFit test takes approximatety40 minutesto complete,Besu.e to consecutivety
exercisesin the order they appear,Keepup with the timing,and make a note if you do anything
differently;you will repoatthis Flt Testwhen you compteteP90X,so lt ls vltat that you ar6 able to do it
you've
lhe sameway, in the same ordr.Th.t way you'tl,get a true indicationof the improvements
made,Payattention,and be honestwith yourse[f.

WHATYOUWILL NEED
TOTAKETHE FIT TEST
-Heart rate monitor
-Body fat tester or ca[iper
-Taoe measure
-Scate
-Partner to help record data (optlonatl

-Chln-up bar lsecurety

in3tettedl
-Tlmer lstopwetch
or wstchwlthsecond
handl
-ToweI
-Water
-Your "Bringlt- gameface

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F

F
P
P
F
F

tP

start with the heart

date

Y o ul L w a n t t o m o n i t o r y o u r m o r n i n g r e s t i n g h e a r t r a t e
t h r o u g h o u t h i s p r o g r a m .T h i s i s a g o o di n d i c a t o ro f y o u r o v e r a t [
cardiovascutarfitness. Take your resting heart
r a t e a s s o o n a s y o u w a k e u p I B E F 0 R EG E T T I N G

TAKE

THE

FIT

TEST

0 U T 0 F B E D ) .o v e r t h e c o u r s eo f t h e p r o g r a m ,y o u r r e s t i n gh e a r t
rate should drop. lf it goes up a few days in a row, you are either
o v e r t r a i n i n go r g e t t i n gs i c k .

P
t
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I

Put on your heart rate monitor. Be sure it is secure and

working correctly before beginning.Try to be as retaxed as
possibte when

H O WT O T A K EY O U RR E S T I N GH E A R TR A T E

t
t

taking

this

r e a d i n g .R e m a i n c a t m a n d q u i e t

for 2 minutes, then record your resting heart rate below.

lf you don t have a heart rate monitor, take your putse
from either your neck.orwrist, and count the beats for 30
seconds.Mul.tiptyby two to get your resting heart rate.

Heart rate Prior to DAY

\ H e a rrta t eA f t e rD A Y 9 0
That was the easy part... most tikety you passedthat.

Now take about 10 minutes to warm up. Start by

m a r c h i n gi n p t a c e ,t h e n d o a n y l o w - i m p a c tm o v e m e n t s
y o u t i k e l j u m p i n gj a c k s , L i g h jt o g i n p t a c e ,e t c . l u n t i t y o u
buitd up a tight sweat, then stretch out tightty.You never
want to work "to faiture" when you re cotd and tight. The
w a r m - u po n P o w e r9 0 ' C a r d i o3 - 4 t h r o u g hy o g ai s a g o o d
way to get you ready.

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G r a s py o u r c h i n - u pb a r u s i n g w i d e g r i p l p a t m sf a c i n gf o r w a r d ,a w a y f r o m
maximum numbet of pull-ups to failure

b o d y ,t w o f i s t sw i d e r t h a n s h o u t d e r s lF. r o m a h a n g i n gp o s i t i o np, u t t b o d yu p
s m o o t h t yu n t i t c h i n c t e a r s t h e b a r . L o w e r b o d y b a c k d o w n ,

1 PULL-UPS

being sure to straighten the arms, and repeat without

b o u n c i n gu p . D o nt b e d i s c o u r a g e idf y o u a r e n o t a b t et o d o v e r y m a n y .

R e c o r dt h e n u m b e ro f p u t l - u p sy o u c a n d o h e r e .

.. eriorto DAY 1
. . A f t e rD A Y 9 0
l l f y o u r e o n t ya b t et o d o 1 / 1 , 1 / 2 ,o r 3 / / . o f a p u t t - u p ,9 o a h e a da n d r e c o r di t . l

P90XMinimum_ Shoul.dbe abte to do at teast 3 if mate, 1 if femate.However,many peoptewon t

be abte to do any puLt-upswhen starting P90X. Youtt get more out of the
p r o g r a mi f y o u c a n d o p u l [ - u p s b
, u t y o u c a n s u b s t i t u t eb y u s i n gt h e B - L l N E 5 '
R e s i s t a n cB
e a n d sw i t h t h e d o o r a t t a c h m e n t .

R e s t 1 m i n u t eb e f o r eo o i n oo n t o t h e n e x t e x e r c i s e .

Standsidewayswith shoulder againstwatI and raise arm straight overhead

2 V E R T I C A LL E A P

againstthe watt. Recordthat height here.

jump height with step

.. eriorto DAY 1

ArterDAY 90
T h e nt o w e ra r m , t a k e J U S T0 N E S T E Pb a c ka n d p r o c e e dt o j u m p s t r a i g h t
up. trying to touch highest point on watt lno gathering up a head of
s t e a mp r i o r t o y o u r j u m p - t h i n k " j u m p b a l . tl . R e c o r dt h a t h e i g h th e r e .

P r i o tro D A Y 1

.. AfterDAY 90
Subtract the first measureftent froft the Secono,
and record your verticaI leap inches here.

.. Priorto DAY 1
. . A f t e rD A Y 9 0

P90XMinimum_ Shou[dhavea verticatteapof at teast

5 i n c h e si f m a t e . 3i n c h e si f f e m a t e .
R e s t4 m i n u t e sb e f o r eg o i n go n t o t h e n e x te r e r c i s e .

www.BuyP90x.net

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P u t d o w n s o m e t h i n gs o f t ,a b o u t2 o r 3 i n c h e sh i g h ( p i t t o wo r c u s h i o n lt' o m a k e
contacw
t i t h c h e s to n e a c hr e p . B e s u r e t o k e e pb o d y
s t r a i g h tw i t h h a n d sa t n o r m a t p u s h - u pw i d t h .

3_PUSH-UPS
m a x i m u m n um b e r o f

R e c o r dn u m b e ro f p u s h - u p sp e r f o r m e dt o f a i t u r eh e r e .

push-uPs to failure

P r i o tro D A Y 1

rrter DAY 9 0
P 9 0 XM i n i m u m -S h o u t db e a b t e t o d o a t l e a s t 1 5 i f m a L e ,3 i f f e m a t e
l o r 1 5 p u s h - u P so f f Y o u rk n e e s l .

R e s t4 m i n u t e sb e f o r eg o i n go n t o t h e n e x t e x e r c i s e .

t
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You witt need a ruler or tape measure for this test. Sit on fLoorwith legs extended
directtyin front of you. Bend forward at waist and extend arms over tegs

4 T O ET O U C H

towards toes. Oon't bend knees See how ctose you can get fingertips to
toes. lf not abte to reach, measure the distance from fingertips to toes lf abte to

flexibil ity test

extend fingers beyond toes, measure how much turther fingers reach beyondtoes
D o n o t s t r a i no r f o r c et h i s
R e c o r dd i s t a n c ei n i n c h e so f f i n g e r st o t o e s h e r e .

P r i o tro D A Y 1

nter DAY 90
Use a "- it not abte to reach toes le.g., -3 inchesJor
a " + " i f r e a c h i n gb e y o n dt o e s [ e . g . ,+ 3 i n c h e s l .
P 9 0 XM i n i m u m -S h o u t d b e a b t e t o r e a c h a t t e a s t 6
i n c h e sf r o m Y o u rt o e s ,o r a - 6 .

What does "to failurc" meanT lJsually'tn exercise it's your mind that
stopsyou frcm progrcssing Physicalty"to failurc" is when your body
stops you by not being able to go any further

TO FAILURE?
it's in your mind

without causing iniurY.

www.BuyP90x.net

5_WALL
i s o la t i n g q u a d / l e g s t t e n g t h

p o s i t i o nl q u a d s
P t a c e b a c k f t a t a q a i n s tw a t t a n d L o w e ry o u r b o d y i n t o a s e a t e dc h a i r
9
p a r a t t e t o t h e f t o o r .f e e t d i r e c t t yb e t o wk n e e s it h i n k 0 - d e g r e ea n g t e
SOUAT
h e r e l .S t a r t t i m e r a s s o o n a s y o u g e t i n t o t h e c h a i r p o s i t i o n B r e a t h e
throughthediscomfortandhanginthereuntiIyoucan.tholdyoursetfupanytongerlto
" s c o o t w i t h s h o u t d e r sY o uc a n s t i d ed o w n
f a i t u r e l .B e s u r e N O Tt o P t a c eh a n d so n w a t [ o r
s l o w t ya s y o u g e t t i r e d ,b u t o n c ey o u r b u t t t o u c h e st h e t t o o r ,t i m e s u p
R e c o r de x a c tt i m e a b t et o h o l d w a t [ s q u a th e r e '

minutes

A t t e rD A Y 9 0

minutes

s e c on d g

seconds

P 9 0 XM i n i m u m -S h o u L db e a b t et o h o t dw a l l s q u a t
f o r a t l e a s t1 m a n u t e
R e s t4 m i n u t e sb e f o r eg o i n go h t o t h e n e x t e x e r c i s e '

front-facing cu rls

more
Choiceof weight i5 important for this exercise A heavier weight will be
y
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t
tson
y
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u
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d a y 9 0 - t h i n k o f t h e w e i g h ta t w h i c hy o u w i t t m a x o u t

6 B I C E PC U R L S

s h o u l du s e a
a t 1 O - ' t 5r e p s .M e n s h o u t du s e a m i n i m u mo f 2 0 t b s a n d w o m e n
m i n i m u mo f I l b s .

IF
I

lulty
Extend arms straight down in front of body Be sure that arms are
perform
as
time'
extended between each curt. Usjng both arms at the same
tonger
m a n y c u r t s a s y o u c a n u n t i t f a i t u r e .D o n t r o c k o r c h e a t ,a n d n o b r e a k s

than 1 secondbetween reps.

t=

Recordnumber of curls comptetedan weight used here'

IF

rF
numDer

P 9 0 XM i n i m u m -S h o u t db e a b t et o d o a t t e a s t1 Oc u r t sw i t h 2 0 l b s i f m a t e '
at teast 10 curts with 8 tbs. if femate'
R e s t3 m i n u t e sb e t o r eg o i n go n t o t h e n e x t e x e r c i s e '

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S t a r t i n gp o s i t i o n :S e a t e dw i t h h a n d so n t h e
f t o o r a t y o u r s i d e s .k n e e s b e n t w i t h f e e t o n

7_ | N & O U T S

t h e f t o o r .R a i s ef e e t o f f t h e g r o u n da n d b r i n g k n e e s i n t o w a r d sy o u r c h e s t .
t h e a b t es t

S t r a i g h t e nl e g s b a c ko u t a n d r e p e a tm o v e m e n w
t i t h o u tt o u c h i n gf l o o r .
R e c o r dn u m b e ro f i n & o u t s p e r f o r m e dh e r e .

.. Priorto DAY 1
A r t e rD A Y 9 0

P 9 0 XM i n i m u m _S h o u t db e a b t et o d o a t t e a s t2 5 -

R e s t4 m i n u t e sb e f o r e9 o i n 9o n t o t h e n e x t e x e r c i s e .

www.BuyP90x.net

P e r f o r mj u m p i n gj a c k s n o n s t o pf o r 2 m i n u t e sa t a q u i c k a n d s t e a d yp a c e .
, o a s f a s t a s y o u c a n t o m a x i m i z ey o u r h e a r t
D u r i n gt h e f i n a l 3 0 s e c o n d s g
rate. When you finish, be preparedto

8 H E A R TR A T EM A X I M I Z E R

measure your heart rate over a span

o f 4 m i n u t e s .S h o u t db e a b t et o f i n i s ht h e t e s t s t a n d i n qa n d a b l e t o b r e a t h e

Recordheart rate immediatetyatter jumping jacks here.

P r i o tr o D A Y 1

ntterDAY 9 0

Heartrate alter'l-minuterest
P r i o rt o D A Y 1

nter DAY 90
Heart rate after 2-minute rest

.. eriorto DAY 1

.. nrterDAY 90
Hea

rate after 3-minute rest

Priorto DAY 1

. atterDAY 90
Heartrate after 4-minuterest
Priorto DAY 1

.. rtter DAY 90

Good news...
l f y o u c a n t i n i s h t h e 2 m i n u t e so f j u m p i n gj a c k s ,
you are ready for P90X!

www.BuyP90x.net

E N O U G HL E A R N I N G .
Just remember,when you're finished turning your body into that of a perfect physicat
specrmen,there are a few important things you sti . need to do. The lirst of which is
to take your...

'After"

T I M E T O S T A R Tx ' t NG!
Photos:Withyourawesome,
jaw-dropping
hew physique,
you,ttprobably
want

to giveit the maximumexposureit deserves.

So asidetrom attachingyour photosto
the pagesat the endof this book,we atsosuggestthatyoupostthemon the geachbody
Message
Boards.Anyothertypeof setf-promotion,
suchas a fult_page
photograph
in
yourtocatnewspaper,
is up to you.
'After"

EodyMeasurements:
Onceyou'redonewith the camera,it s time to get back
out the tape measureand take those after, body measurements.
Recorda . the
dramaticresuLtsin the 'After Day90 blanksat the beginningof this section.
FinatFitTest:Tomostaccuratety
determine
the progressmadein yourstrength,power.
coordination,
ftexibitity,
andcardioendurance,
be sureto performthis test underthe
sameconditions
andtimel,ine
as the Fit Testyoutookpriorto day1. Recordyour.After
Day90" resuttsin the btanksprovided
in this section.
see you in 90 days

lf P90Xhasenabledyouto overcomepersonalobstaclesto transformyour body,mind,

SUBMIT Y0UR SUCCESS ST0RY

andspirit for the better,youcouldbe teaturedas

ournextBeachbody
success
srory.
we rovero

rewardour customersfor sharingtheir storieswith us, and often hightighttheir

remarkabletransformationsthrough our TV shqws, special events,and media
promo ons.
Hereare a few itemsto submitto be considered
as a Success
Story:
- "Before"and"atte." Dhotos.
_A truthfut,open,written accountof your p90Xexperience.
What,syour
story? How has this program changedyour tife? Are you a new person
mentally,physical,l,y,
or both? What does your famlty think of your
success?
Whatis the biggestcomplimentsomeonehasgivenyoulately?
_A 6hort homevldeo of yo\uweighingIn at the start and flnish of your
program,wlth a ghort na.rative about how you feLt at the start of your
experience
andat the end,loptional,l
Submit your story and photos via e-mait to: Successsto es@beachbody,com
- 0r sendthemwith optionalvideoto:
Beachbody.com
Succe5s
Stories
8383WitshireBtvd.,Suite1050
BeverLy
Hltl.s,CA90211

For a more com plete

dascription of how to be
recognized as a Beachbody
Success Story, go to
Beach body,com an d cl ick
on the Success Stories link-

www.BuyP90x.net

The tottowingsection containsa comPleteand detaitedtisting of at[ the workouts in this program. You
do not have to read this section to perform any of the P90Xroutines.Youwitt, however,be asked to
record importanl data lrep counts and weight amountsl on worksheets

W O R K O UG
TU I D E

that aoDearat the end of each P90x resistanceworko!t. You'[tfind that

recordingthis information is easy and extremetyhelplut towards charting your titness progress.
The detaitedworkout tistings can atso prove usefut shoutd
you need additionatinformation about any of the workouts
or individuatexercises.And when you don t have accessto
a video ptayer, you can pertorm the appropriate P90X
workout straight lrom this book. Conside. this sectionjust
another useful tool.to hetp you maximizeyour resutts.

This depends totally on you and you individual goals. P90X is vetsatile lt
witl improve the overall condition of anyone, but you can choose to tailor
this program to gain mass, lean

H O WM A N Y R E P SS H O U L DI D O ?

out, or maximize Your strength.

It's all a matter of setting you tarcet number of reps, which will determine
how much weight you use. Herc's a quick rundown on what it means to
'fail" at a given number of rcps. (Simply stopping at your target number
is not what we mean. Choosing a weight so that you rcach muscle failure
at the right number of reps is what you're after')

8-1 0 nEps=
muscle size or hypertrophy- ln this range you'll get maximum
muscle grcwth.

For those trying

to

achieve maximal size, this is your

target area for every

set in each

workout.

1 2 + n e p s=
muscular endurance-Some

muscle growth will occur, but the

volume of rcpetitions makes it selfJimiting.

You can build lean, strong

muscles, but

you'll never maxlmize your body's potential

for size and strcngth in this realm.

www.BuyP90x.net

www.BuyP90x.net

www.BuyP90x.net

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------\{8

www.BuyP90x.net

www.BuyP90x.net

www.BuyP90x.net

P90X is a prcgram that has prcpared you lor a life filted with
possibilities. The completion of this program has provided you
with the tools to take on almost anything. The intensity and
variety of P90X has also given you

LIFE AFTER P9OX

the strength, balance, flexibility,

coordination, and cardiovascular

endurance to improve upon any and all athletic activity. As a

P90X graduate you are motivated, confident, self-assured, and
rcady to attack any fear you might have had p or to stafting
this ptogram.
The continuum of P90X is to explorc the possibilities. The person you see standing
in the miftor today is not the same person you saw on day 1. The percon you arc
now is capable of so much morc than the percon who was just starting pgOX. you
decided, committed, and succeeded with P90X, so it is only natural to be curious
about what else you can do and accomplish.

The truth about P90X is that there is no end. This

progrcm is an ongoing approach to staying in awesome
shape. That doesn't mean you must continue to
hammer out P90X workouts six days a week. lt means
that thrs is a fitness progrcm that can be used for the
rcst of your life. lt is a progrcm that grcws with you as
you continue to explore and improve physically and
mentally. lt can be integrated into, combined with, and
used to enhance everything else you're doing to stay in
shape and enjoy your life.
Your choice to embark upon the P90X joumey will have
benefits that last a lifetime, Now it's time for your new
jouney to begin.
Congrctulations on a job well done. Dont stop!

-TONYHORTON

www.BuyP90x.net

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