ECCENTRIC LOWER

P90X3
DATE/WEEK
R
1

SQUAT

LUNGE

SUMO

WEIGHTED PISTOLS

SIDE KICK

FRONT KICK

ALBANIAN SQUAT

ADDUCTOR LUNGE

CROSS REACH

10

TT PLUS

11

BRIDGE KICKS

12

HIP FLEXOR SPLITS

13

CALF DOG

Created and modified by Reddit user p666x. Be

CENTRIC LOWER
W

d by Reddit user p666x. Beachbody, LLC. All rights reserved

ECCENTRIC UPPER

P90X3
DATE/WEEK
R
1

STANDARD PUSH-UPS

STANDARD PULL-UPS

MILITARY PRESS

MILITARY PUSH-UPS

CHIN-UPS

DEEP SWIMMER'S PRESS

FLY PUSH-UPS

V PULL-UPS

UPRIGHT HAMMER PULL

10

STAGGERED PUSH-UPS

11

ROCKET LAUNCHER ROW

12

LAERAL/ANTERIOR RAISE

13

PLYO PUSH-UPS

14

VAULTER PULL-UPS

15

PTEREODACTYL FLYS

16

ROCKET LAUNCHER KICKBACK

17

FLIP FLOP COMBO

18

TRICEP SKYFERS

19

KNEELING PREACHER CURL

BURNOUT

Created and modified by Reddit user p666x. B

CENTRIC UPPER
W

d by Reddit user p666x. Beachbody, LLC. All rights reserved

COMPLEX UPP

P90X3
DATE/WEEK

ROUND 4

ROUND 3

ROUND 2

ROUND 1

R
1

SLO MO CHIN-UPS

X PLYO PUSH-UPS

LUNGE THRUST PRESS

W PULL-UPS

PUSH-UP BIRD DOG CRUNCH

SLO MO CHIN-UPS

X PLYO PUSH-UPS

LUNGE THRUST PRESS

W PULL-UPS

PUSH-UP BIRD DOG CRUNCH

SLO MO CHIN-UPS

X PLYO PUSH-UPS

LUNGE THRUST PRESS

W PULL-UPS

PUSH-UP BIRD DOG CRUNCH

SLO MO CHIN-UPS

X PLYO PUSH-UPS

LUNGE THRUST PRESS

W PULL-UPS

PUSH-UP BIRD DOG CRUNCH

BURNOUT

Created and modified by Reddit user p666x

COMPLEX UPPER
R

nd modified by Reddit user p666x. Beachbody, LLC. All rights reserved

COMPLEX LOW

P90X3
DATE/WEEK

ROUND 4

ROUND 3

ROUND 2

ROUND 1

R
1

KNEE DROP SQUAT

BOUNDING SPLIT SQUAT

TRIPLE SPEED SKATER

DS DOUBLE L

THE STABILIZER

KNEE DROP SQUAT

BOUNDING SPLIT SQUAT

TRIPLE SPEED SKATER

DS DOUBLE L

THE STABILIZER

KNEE DROP SQUAT

BOUNDING SPLIT SQUAT

TRIPLE SPEED SKATER

DS DOUBLE L

THE STABILIZER

KNEE DROP SQUAT

BOUNDING SPLIT SQUAT

TRIPLE SPEED SKATER

DS DOUBLE L

THE STABILIZER

BURNOUT

Created and modified by Reddit user p666x

COMPLEX LOWER
R

nd modified by Reddit user p666x. Beachbody, LLC. All rights reserved

INCINERATOR

P90X3
DATE/WEEK
R
1

RENEGADE ROW

PULL-UPS

FLOOR FLYS

PUSH-UPS

ROCKET LAUNCHER ROW

CHIN-UPS

"A" PRESS

MILITARY PUSH-UPS

MONKEY PUMP

10

PIKE PRESS

11

PTERODACTYL FLYS

12

FLIPPER

13

POPEYE HAMMER CURLS

14

KNEELER CURLS

15

HAIL TO THE CHIEF

16

SKYFERS

17

ARM AND HAMMER

18

ROCKET LAUNCHER KICKBACKS

BURNOUT
Created and modified by Reddit user p666x. Beachbody, LLC. All rights reserved

OR
W

C. All rights reserved

TOTAL SYNER

P90X3
DATE/WEEK
R
1

PUSH-UP/SIDE ARM BALANCE

CRESCENT CHAIR

PULL KNEE PULL

FLIP FLOP CRUNCH

CRAWLY PLYO PUSH-UPS

RELEV-PLI, WEIGHTED

CHIN-UP CIRCLE CRUNCH

BOAT PLOW

BALANCE ARCH PRESS

10

HOP PRESS

11

GLAMOUR HAMMER

12

BRANON BOAT

13

FLYING WARRIOR

14

SQUAT ROCKERS

15

SIDE RISE PUNCH

16

WARRIOR SQUAT MOON

Created and modified by Reddit user

TOTAL SYNERGISTICS
R

12
idem
10/lado
8/lado
22
35
10
10
12

12

12
10

10
idem

15

15

13

13

1 PAUSA1 PAUSA

nd modified by Reddit user p666x. Beachbody, LLC. All rights reserved

THE CHALLENG

P90X3
DATE/WEEK
Pick a number for push-ups and pull-ups
and hit that number for every exercise.

PULL

PUSH

PULL
45

PUSH
25

PULL
50

WIDE PULL-UP

45

50

STANDARD PUSH-UP

25

28

WIDE PULL-UP

45

50

STANDARD PUSH-UP

25

28

CHIN-UP

45

50

MILITARY PUSH-UP

20

22

CHIN-UP

45

50

MILITARY PUSH-UP

20

22

CLOSE GRIP PULL-UP

45

50

10

WIDE PUSH-UP

25

28

11

CLOSE GRIP PULL-UP

45

50

12

WIDE PUSH-UP

25

28

45

50

25

28

45

50

25

28

7-Aug

13
14
15
16

VAULTER PULL-UP
(RIGHT)

STAGGERED PUSH-UP
(RIGHT)

VAULTER PULL-UP
(LEFT)

STAGGERED PUSH-UP
(LEFT)

BURNOUT

Created and modified by Reddit user p666x

HE CHALLENGE
PUSH
28

PULL

PUSH

PULL

PUSH

50
28
50
28
50
22
50
22
50
28
50
28
50
28
50
28
8

d by Reddit user p666x. Beachbody, LLC. All rights reserved