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Power 90X - Classic Routine Workout

Saturday Sunday Monday
Week 1 0-Jan 1 1-Jan 2 2-Jan 3
Week 2 7-Jan 8 8-Jan 9 9-Jan 10
Week 3 14-Jan 15 15-Jan 16 16-Jan 17
Recovery Week 4 21-Jan 22 22-Jan 23 23-Jan 24
Week 5 28-Jan 29 29-Jan 30 30-Jan 31
Week 6 4-Feb 36 5-Feb 37 6-Feb 38
Week 7 11-Feb 43 12-Feb 44 13-Feb 45
Recovery Week 8 18-Feb 50 19-Feb 51 20-Feb 52
Week 9 25-Feb 57 26-Feb 58 27-Feb 59
Week 10 3-Mar 64 4-Mar 65 5-Mar 66
Week 11 10-Mar 71 11-Mar 72 12-Mar 73
Recovery Week 12 17-Mar 78 18-Mar 79 19-Mar 80
The Final Stretch Week 13 24-Mar 85 25-Mar 86 26-Mar 87
Day 01:
Day 30:
Day 60:
Day 90:
Purpose:
Instructions:
1)
2)
3)
4)
5)
This sheet was designed to supplement or replace the paper worksheets used during the P90X program. For right now, the only workout I have
designed for use is the Classic Routine. I should be able to get the other 2 done sometime soon? You can still use this, but the calendar is not
programmed with the other workout schedule.
To begin using this sheet, follow these instructions
<<< Enter Start Date Here!
29-Jan-1900
28-Feb-1900
29-Mar-1900
Phase I
Phase II
Phase III
Main
Main
Main
Start by entering the date that you plan on starting your P90X workout: Next to Day 01: above
> The rest of the calendar will be automatically filled in for you.
> Placing an "X" in the COMPLETED >>>>>>> row will automatically update your progess on the "Full Routine" Sheet
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 take me to the first workout.
> You will be taken to the sheet with the "Chest & Back" workout sheet.
> The number of the day that you are on also is reflected on the calendar
> The sheet will now customize the Day of the Week based on the start date. This way, if you start on Saturday w/ Day 1, the sheet will show
SATURDAY as the Day of the Week.
Click the link at the bottom of the "Chest & Back" workout to take you back to the "Full Routine" sheet.
PUSH PLAY!!! And begin recording your progress.
> If you want to make a note on a particular exercise, just add a comment to the cell. (See Microsoft's Help feature if you don't know how. It's
easy. Just right-click the cell and select "Insert Comment"
Once you have completed your workout, place an X in the COMPLETED >>>>>>>> cell that coincides with your workout day.
6)
7)
Fitness Test:
> Please send me feedback on this spreadsheet. Good or bad! I will probably make some changes to it in the future, but WOWY is also good
to use for everything else.
You may want to keep track of your fitness test results as well? Just click on the link to take you to that sheet if you want. It also has a
calculation for the Nutrition Level.
> You'll notice now that Day "1" turns in to an X… you have officially X'd your workout for the day!
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!
Tuesday Wednesday Thursday Friday
3-Jan 4 4-Jan 5 5-Jan 6 6-Jan 7
10-Jan 11 11-Jan 12 12-Jan 13 13-Jan 14
17-Jan 18 18-Jan 19 19-Jan 20 20-Jan 21
24-Jan 25 25-Jan 26 26-Jan 27 27-Jan 28
31-Jan 32 1-Feb 33 2-Feb 34 3-Feb 35
7-Feb 39 8-Feb 40 9-Feb 41 10-Feb 42
14-Feb 46 15-Feb 47 16-Feb 48 17-Feb 49
21-Feb 53 22-Feb 54 23-Feb 55 24-Feb 56
28-Feb 60 29-Feb 61 1-Mar 62 2-Mar 63
6-Mar 67 7-Mar 68 8-Mar 69 9-Mar 70
13-Mar 74 14-Mar 75 15-Mar 76 16-Mar 77
20-Mar 81 21-Mar 82 22-Mar 83 23-Mar 84
27-Mar 88 28-Mar 89 29-Mar 90 30-Mar 91
This sheet was designed to supplement or replace the paper worksheets used during the P90X program. For right now, the only workout I have
designed for use is the Classic Routine. I should be able to get the other 2 done sometime soon? You can still use this, but the calendar is not
programmed with the other workout schedule.
To begin using this sheet, follow these instructions
<<< Enter Start Date Here!
Start by entering the date that you plan on starting your P90X workout: Next to Day 01: above
> The rest of the calendar will be automatically filled in for you.
> Placing an "X" in the COMPLETED >>>>>>> row will automatically update your progess on the "Full Routine" Sheet
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 take me to the first workout.
> You will be taken to the sheet with the "Chest & Back" workout sheet.
> The number of the day that you are on also is reflected on the calendar
> The sheet will now customize the Day of the Week based on the start date. This way, if you start on Saturday w/ Day 1, the sheet will show
SATURDAY as the Day of the Week.
Link: Fit Test
Click the link at the bottom of the "Chest & Back" workout to take you back to the "Full Routine" sheet.
PUSH PLAY!!! And begin recording your progress.
> If you want to make a note on a particular exercise, just add a comment to the cell. (See Microsoft's Help feature if you don't know how. It's
easy. Just right-click the cell and select "Insert Comment"
Once you have completed your workout, place an X in the COMPLETED >>>>>>>> cell that coincides with your workout day.
> Please send me feedback on this spreadsheet. Good or bad! I will probably make some changes to it in the future, but WOWY is also good
to use for everything else.
You may want to keep track of your fitness test results as well? Just click on the link to take you to that sheet if you want. It also has a
calculation for the Nutrition Level.
> You'll notice now that Day "1" turns in to an X… you have officially X'd your workout for the day!
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!
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
165 1650
Your Energy Level
1800-2399
2400-2999
3000+
Your Nutrition Level =
330
Daily Activity Burn Energy Amount
2580
Fitness Test
Body Fat % Notes
Nutrition Level
[Click here to go back to the Main Calendar Page]
LEVEL II
Nutrition Level
LEVEL I
LEVEL II
LEVEL III
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
(wearing clothes? Y/N)
(measured at midpoint)
(measured at midpoint)
(flexed, measured at peak of bicep)
(flexed, measured at peak of bicep)
Power 90X - Chest & Back Workout
Step Exercise
Reps Weight Reps Weight Reps Weight Reps
Dive-bomber Push-ups
Back Flys
Decline Push-ups
Lawnmowers
Heavy Pants
Diamond Push-ups
Ab Ripper X
Week 9
Closed Grip Overhand Pull-ups
Week 3
Standard Push-ups
Wide Front Pull-ups
Military Push-ups
Completed >>>>>>>>>
Week 2
01
02
03
04
05
06
07
08
Reverse Grip Chin-ups
Week 1
Wide Fly Push-ups
Comments >>>>>>>>>
09
[Click here to go back to the Main Calendar Page]
10
11
12
Weight Reps Weight
Week 9 Week 11
Power 90X - Plyometrics Workout
[Click here to go back to the Main Calendar Page]
Week 6 Week 9
Comments >>>>>>>>>
Week 1
Completed >>>>>>>>>
Week 2 Week 3 Week 5 Week 7
Week 9 Week 10 Week 11 Week 12
Power 90X - Shoulders & Arms Workout
Step Exercise
Reps Weight Reps Weight Reps Weight Reps
Completed >>>>>>>>>
11 Crouching Cohen Curls
12 Lying-down Tricep Extensions
15 Side Tri-rises
Ab Ripper X
Static Arm Curls
09 Flip-grip Twist Tricep Kickbacks
10
14 Congdon Curls
03 Two-arm Tricep Kickbacks
04 Deep Swimmer's Presses
13 In & Out Straight-arm Shoulder Flys
BONUS ROUND
07 Upright Rows
08
01 Alternating Shoulder Presses
[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
Comments >>>>>>>>>
Week 9 Week 2 Week 3
Chair Dips
Weight Reps Weight
BONUS ROUND
Week 9 Week 11
Power 90X - Yoga X Workout
Completed >>>>>>>>>
Week 4(Sat)
Comments >>>>>>>>>
Week 1 Week 2 Week 3 Week 4 (Mon)
[Click here to go back to the Main Calendar Page]
Week 7 Week 8 (Mon) Week 8 (Sat) Week 9 Week 5 Week 6 Week 4(Sat)
Week 13 (Sat) Week 13 (Mon) Week 10 Week 11 Week 12
Power 90X - Legs & Back Workout
Step Exercise
Reps Weight Reps Weight Reps Weight Reps
23
Close Grip Overhead Pull-ups
80-20 Seibers Speed Squat
Switch Grip Pull-ups
08
09
10
Toe Row Iso Lunge
Wide Front Pull-ups
Groucho Walk
Dead Lift Squats
04
05
06
07
15
Wide Front Pull-ups
Step Back Lunges
Alternating Side Lunges
Calf Raises
Switch Grip Pull-ups
Three-way Lunge
Sneaky Lunge
Chair Salutations
Reverse Grip Chin-ups
11
12
13
14
16
17
18
Week 1
02 Calf Raise Squats
01 Balanced Lunges
Week 2 Week 3 Week 5
03 Reverse Grip Chin-ups
Super Skaters
Close Grip Overhead Pull-ups
Single Leg Wall Squat
20
19
Wall Squat
21
22
23 Switch Grip Pull-ups
Ab Ripper X
Completed >>>>>>>>>
Comments >>>>>>>>>
[Click here to go back to the Main Calendar Page]
Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Week 7 Week 9 Week 5 Week 6 Week 10 Week 11
Reps Weight
Week 12
Power 90X - Kenpo X Workout
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7
Comments >>>>>>>>>
[Click here to go back to the Main Calendar Page]
Completed >>>>>>>>>
Week 12 Week 13 Week 11 Week 9 Week 10 Week 7 Week 8
Power 90X - Core Synergistics Workout
[Click here to go back to the Main Calendar Page]
Week 4 (Tue) Week 4 (Fri) Week 8 (Tue) Week 8 (Fri)
Comments >>>>>>>>>
Completed >>>>>>>>>
Week 13 (Fri) Week 13 (Tue)
Power 90X - Chest, Shoulders & Triceps Workout
Step Exercise
Reps Weight Reps Weight Reps Weight Reps
15
13 Side-to-side Push-ups
14 Pour Flys
10 Two-twitch Speed Push-ups
11 Y-Presses
12 Lying Tricep Extensions
07 Floor Flys
08 Scarecrows
09 Overhead Tricep Extensions
22 One-arm Balance Push-ups
23 Fly row Presses
24 Dumbell Cross-body Blows
19 Clap or Plyo Push-ups
20 Slo-mo Throws
21 Front-to-back Tricep Extensions
16 One-arm Push-ups
17 Weighted Circles
18 Throw the Bomb
02
05 Pike Presses
06 Side Tri-rises
03 Chair Dips
04 Plange Push-ups
In & Out Shoulder Flys
Side-leaning Tricep Extensions
01 Slow motion 3-in-1 Push-ups
Week 7 Week 10 Week 5 Week 6
Completed >>>>>>>>>
Ab Ripper X
24 Dumbell Cross-body Blows
Comments >>>>>>>>>
[Click here to go back to the Main Calendar Page]
Weight Reps Weight
Week 10 Week 12
Power 90X - Back & Biceps Workout
Step Exercise
Reps Weight Reps Weight Reps Weight Reps
24 Strip Set Curls
21 Max Rep Pull-ups
22 Superman
23 In-Out Hammer Curls
18 Seated Bent-over Back Flys
19 Curl-up/Hammer Downs
20 Hammer Curls
15 Crouching Cohen Curls
16 One Arm Corkscrew Curls
17 Chin-ups
12 Static Arm Curls
13 Towel Pull-ups
14 Congdon Locomotives
09 Corn Cob Pull-ups
10 Reverse Grip Bent-over Rows
11 Open Arm Curls
02
05 Switch Grip Pull-ups
03 Twenty ones
04 One-arm Cross-body Curls
Week 6 Week 7
Lawnmowers
01 Wide Front Pull-ups
Week 5
06 Elbows-out Lawnmowers
07 Standing Bicep Curls
08 One-arm Concentration Curls
Week 10
Completed >>>>>>>>>
24 Strip Set Curls
Ab Ripper X
[Click here to go back to the Main Calendar Page]
Comments >>>>>>>>>
Weight Reps Weight
Week 10 Week 12
Power 90X - Cardio X Workout
Completed >>>>>>>>>
Week 1 Week 2
Comments >>>>>>>>>
Week 3 Week 9
[Click here to go back to the Main Calendar Page]
Week 11
Power 90X - X Stretch Workout
Week 1 Week 2 Week 3 Week 4 (Thu) Week 5
Comments >>>>>>>>>
[Click here to go back to the Main Calendar Page]
Week 4(Sat)
Completed >>>>>>>>>
Week 13 (Thu) Week 7 Week 8 (Thu) Week 8 (Sat) Week 9 Week 10 Week 11 Week 12 Week 6
Week 13 (Sat) Week 13 (Thu)