P90X3 ECCENTRIC LOWER

DATE/WEEK
R W R W R W R W
1 SQUAT

2 LUNGE

3 SUMO

4 WEIGHTED PISTOLS

5 SIDE KICK

6 FRONT KICK

7 ALBANIAN SQUAT

8 ADDUCTOR LUNGE

9 CROSS REACH

10 TT PLUS

11 BRIDGE KICKS

12 HIP FLEXOR SPLITS

13 CALF DOG
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 P90X3 ECCENTRIC UPPER
DATE/WEEK
R W R W R W R W
1 STANDARD PUSH-UPS

2 STANDARD PULL-UPS

3 MILITARY PRESS

4 MILITARY PUSH-UPS

5 CHIN-UPS

6 DEEP SWIMMER'S PRESS

7 FLY PUSH-UPS

8 V PULL-UPS

9 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
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 P90X3 COMPLEX UPPER
DATE/WEEK
R W R W R W R
1 SLO MO CHIN-UPS

2 X PLYO PUSH-UPS
ROUND 1

3 LUNGE THRUST PRESS

4 W PULL-UPS

5 PUSH-UP BIRD DOG CRUNCH

1 SLO MO CHIN-UPS

2 X PLYO PUSH-UPS
ROUND 2

3 LUNGE THRUST PRESS

4 W PULL-UPS

5 PUSH-UP BIRD DOG CRUNCH

1 SLO MO CHIN-UPS

2 X PLYO PUSH-UPS
ROUND 3

3 LUNGE THRUST PRESS

4 W PULL-UPS

5 PUSH-UP BIRD DOG CRUNCH

1 SLO MO CHIN-UPS

2 X PLYO PUSH-UPS
ROUND 4

3 LUNGE THRUST PRESS

4 W PULL-UPS

5 PUSH-UP BIRD DOG CRUNCH

BURNOUT
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 P90X3 COMPLEX LOWER
DATE/WEEK
R W R W R W R
1 KNEE DROP SQUAT

2 BOUNDING SPLIT SQUAT

ROUND 1

3 TRIPLE SPEED SKATER

4 DS DOUBLE L

5 THE STABILIZER

1 KNEE DROP SQUAT

2 BOUNDING SPLIT SQUAT

ROUND 2

3 TRIPLE SPEED SKATER

4 DS DOUBLE L

5 THE STABILIZER

1 KNEE DROP SQUAT

2 BOUNDING SPLIT SQUAT

ROUND 3

3 TRIPLE SPEED SKATER

4 DS DOUBLE L

5 THE STABILIZER

1 KNEE DROP SQUAT

2 BOUNDING SPLIT SQUAT

ROUND 4

3 TRIPLE SPEED SKATER

4 DS DOUBLE L

5 THE STABILIZER

BURNOUT
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 P90X3 INCINERATOR
DATE/WEEK
R W R W R W
1 RENEGADE ROW

2 PULL-UPS

3 FLOOR FLYS

4 PUSH-UPS

5 ROCKET LAUNCHER ROW

6 CHIN-UPS

7 "A" PRESS

8 MILITARY PUSH-UPS

9 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
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 P90X3 TOTAL SYNERGISTICS
DATE/WEEK
R W R W R W R
1 PUSH-UP/SIDE ARM BALANCE

2 CRESCENT CHAIR

3 PULL KNEE PULL

4 FLIP FLOP CRUNCH

5 CRAWLY PLYO PUSH-UPS

6 RELEVÉ-PLIÉ, WEIGHTED

7 CHIN-UP CIRCLE CRUNCH

8 BOAT PLOW

9 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

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 P90X3 THE CHALLENGE
DATE/WEEK
Pick a number for push-ups and pull-ups PULL PUSH PULL PUSH PULL PUSH PULL
and hit that number for every exercise.
1 WIDE PULL-UP

2 STANDARD PUSH-UP

3 WIDE PULL-UP

4 STANDARD PUSH-UP

5 CHIN-UP

6 MILITARY PUSH-UP

7 CHIN-UP

8 MILITARY PUSH-UP

9 CLOSE GRIP PULL-UP

10 WIDE PUSH-UP

11 CLOSE GRIP PULL-UP

12 WIDE PUSH-UP
VAULTER PULL-UP
13
(RIGHT)
STAGGERED PUSH-UP
14
(RIGHT)
VAULTER PULL-UP
15
(LEFT)
STAGGERED PUSH-UP
16
(LEFT)

BURNOUT
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ENGE

PUSH PULL PUSH

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