Worksheet Eccentric Lower: Date / Week

WORKSHEET • ECCENTRIC LOWER
DATE / WEEK
WARM-UP
All exercises: 10 reps; 3 counts eccentric, 1 count concentric
01 Squat R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________
RIGHT R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________
02 Lunge
LEFT R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________
03 Sumo R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________
04 Weighted Pistol
RIGHT R____________________ R____________________ R____________________ R____________________ R____________________
05 Side Kick
LEFT R____________________ R____________________ R____________________ R____________________ R____________________
06 Front Kick
07 Albanian Squat

08 A
dductor
Lunge
09 Cross Reach
RIGHT R____________________ R____________________ R____________________ R____________________ R____________________
10 TT Plus
LEFT R____________________ R____________________ R____________________ R____________________ R____________________
11 Bridge Kicks
12 Hip Flexor Splits R____________________ R____________________ R____________________ R____________________ R____________________
RIGHT R____________________ R____________________ R____________________ R____________________ R____________________
13 Calf Dog
LEFT R____________________ R____________________ R____________________ R____________________ R____________________
COOLDOWN R = REPS / WT = WEIGHT
© 2013 Beachbody, LLC. All rights reserved.

WORKSHEET • ECCENTRIC UPPER
DATE / WEEK
WARM-UP
All exercises: 10 reps; 3 counts eccentric, 1 count concentric
01 Standard Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________
02 Standard Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________
03 Military Press R________WT________ R________WT________ R________WT________ R________WT________ R________WT________
04 Military Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________
05 Chin-Ups R__________________ R__________________ R__________________ R__________________ R__________________
06 Deep Swimmer’s Press R________WT________ R________WT________ R________WT________ R________WT________ R________WT________
07 Fly Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________
08 V Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________
09 Upright Hammer Pull R________WT________ R________WT________ R________WT________ R________WT________ R________WT________
RIGHT R__________________ R__________________ R__________________ R__________________ R__________________

10 Staggered
Push-Ups
(5 reps each side) LEFT R__________________ R__________________ R__________________ R__________________ R__________________
11 Rocket Launcher Row R________WT________ R________WT________ R________WT________ R________WT________ R________WT________
12 Lateral/Anterior Raise R________WT________ R________WT________ R________WT________ R________WT________ R________WT________

(12 reps)
13 Plyo Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________
RIGHT R__________________ R__________________ R__________________ R__________________ R__________________

14 Vaulter Pull-Ups
(5 reps each side)
LEFT R__________________ R__________________ R__________________ R__________________ R__________________
15 Pterodactyl Flys R__________________ R__________________ R__________________ R__________________ R__________________
16 R
ocket Launcher R________WT________ R________WT________ R________WT________ R________WT________ R________WT________
Kickback
17 Flip Flop Combo R________WT________ R________WT________ R________WT________ R________WT________ R________WT________
RIGHT R__________________ R__________________ R__________________ R__________________ R__________________

18 T
ricep Skyfers
(5 reps each side)
LEFT R__________________ R__________________ R__________________ R__________________ R__________________
19 Kneeling Preacher Curl R________WT________ R________WT________ R________WT________ R________WT________ R________WT________
BURNOUT
COOLDOWN REPS = R / WEIGHT = WT

WORKSHEET • COMPLEX UPPER
DATE / WEEK
WARM-UP
COMPLEX (4 rounds of 5 exercises)
ROUND 1
01 Slow Mo Chin-Ups (12 reps) R________________ R________________ R________________ R________________ R________________ R________________
02 X Plyo Push-Ups (8 reps) R________________ R________________ R________________ R________________ R________________ R________________
03 Lunge Thrust Press (12 reps) R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______
04 W Pull-Ups (12 reps) R________________ R________________ R________________ R________________ R________________ R________________
05 P
ush-Up Bird
R________________ R________________ R________________ R________________ R________________ R________________
Dog Crunch (12 reps)
ROUND 2
05 P
ush-Up Bird
R________________ R________________ R________________ R________________ R________________ R________________
ROUND 3
03 Lunge Thrust Press (12 reps) R_______WT_______ R_______WT_______ R________WT______ R_______WT_______ R_______WT_______ R_______WT_______
05 P
ush-Up Bird
R________________ R________________ R________________ R________________ R________________ R________________
ROUND 4
05 P
ush-Up Bird
R________________ R________________ R________________ R________________ R________________ R________________
BURNOUT
To order this workout contact your Team Beachbody® Coach or visit P90X3BonusWorkouts.com
WORKSHEET • COMPLEX LOWER
DATE / WEEK
WARM-UP
COMPLEX (4 rounds of 5 exercises)
ROUND 1 RIGHT R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______
01 Knee Drop Squat
(10 reps) LEFT R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______
02 Bounding Split Squat (16 reps) R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______
03 Triple Speed Skater (16 reps) R________________ R________________ R________________ R________________ R________________ R________________
04 DS Double L (10 reps) R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______
RIGHT R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______

05 The Stabilizer

01 Knee Drop Squat
02 Bounding Split Squat (16 reps) R________________ R________________ R________________ R________________ R________________ R________________
03 Triple Speed Skater (16 reps) R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______
04 DS Double L (10 reps) R________________ R________________ R________________ R________________ R________________ R________________

05 The Stabilizer
(10 reps)
LEFT R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______

01 Knee Drop Squat
03 Triple Speed Skater (16 reps) R_______WT_______ R_______WT_______ R________WT______ R_______WT_______ R_______WT_______ R_______WT_______

05 The Stabilizer

01 Knee Drop Squat
03 Triple Speed Skater (16 reps) R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______

05 The Stabilizer
BURNOUT
To order this workout contact your Team Beachbody® Coach or visit P90X3BonusWorkouts.com
WORKSHEET • INCINERATOR
DATE / WEEK
WARM-UP
01 Renegade Row (10 reps) R_____________WT_____________ R_____________WT_____________ R_____________WT_____________
02 Pull-Ups R____________________________ R____________________________ R____________________________
03 Floor Flys (10 reps) R_____________WT_____________ R_____________WT_____________ R_____________WT_____________
04 Push-Ups R____________________________ R____________________________ R____________________________
05 Rocket Launcher Row (10 reps) R_____________WT_____________ R_____________WT_____________ R_____________WT_____________
06 Chin-Ups R____________________________ R____________________________ R____________________________
07 “A” Press (10 reps) R_____________WT_____________ R_____________WT_____________ R_____________WT_____________
08 Military Push-Ups R____________________________ R____________________________ R____________________________
09 Monkey Pump (8 reps) R_____________WT_____________ R_____________WT_____________ R_____________WT_____________
10 Pike Press R____________________________ R____________________________ R____________________________
11 Pterodactyl Flys (10 reps) R_____________WT_____________ R_____________WT_____________ R_____________WT_____________
12 Flipper R____________________________ R____________________________ R____________________________
13 Popeye Hammer Curls (10 reps) R_____________WT_____________ R_____________WT_____________ R_____________WT_____________
14 Kneeler Curls R____________________________ R____________________________ R____________________________
15 Hail to the Chief (10 reps) R_____________WT_____________ R_____________WT_____________ R_____________WT_____________
16 Skyfers R____________________________ R____________________________ R____________________________
17 Arm and Hammer (10 reps) R_____________WT_____________ R_____________WT_____________ R_____________WT_____________
18 Rocket Launcher Kickbacks R_____________WT_____________ R_____________WT_____________ R_____________WT_____________
BURNOUT

WORKSHEET • TOTAL SYNERGISTICS
DATE / WEEK
WARM-UP
01 P
ush-Up/ R___________________ R___________________ R___________________ R___________________ R___________________
Side Arm Balance
02 Crescent Chair R___________________ R___________________ R___________________ R___________________ R___________________
03 Pull Knee Pull R__________________ R__________________ R__________________ R__________________ R__________________
04 Flip Flop Crunch R___________________ R___________________ R___________________ R___________________ R___________________
05 Crawly Plyo Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________
06 Relevé-Plié, Weighted R________WT________ R________WT________ R________WT________ R________WT________ R________WT________
07 Chin-Up Circle Crunch R__________________ R__________________ R__________________ R__________________ R__________________
08 Boat Plow (10 reps) R__________________ R__________________ R__________________ R__________________ R__________________
RIGHT R________WT________ R________WT________ R________WT________ R________WT________ R________WT________

09 B
alance Arch Press
(10 reps)
LEFT R________WT________ R________WT________ R________WT________ R________WT________ R________WT________
10 3 Hop Press (10 reps) R________WT________ R________WT________ R________WT________ R________WT________ R________WT________

11 G
lamour Hammer
12 Branon Boat R__________________ R__________________ R__________________ R__________________ R__________________

13 F
lying Warrior
(4 reps Right, 4 reps Left)
14 Squat Rockers R________WT________ R________WT________ R________WT________ R________WT________ R________WT________

15 Side Rise Punch
RIGHT R__________________ R__________________ R__________________ R__________________ R__________________

16 Warrior Squat Moon
LEFT R__________________ R__________________ R__________________ R__________________ R__________________

WORKSHEET • THE CHALLENGE
DATE / WEEK
WARM-UP
Pick a number for push-ups, another for pull-ups. Hit that number for every exercise.
Pull______ Push______ Pull______ Push______ Pull______ Push______ Pull______ Push______ Pull______ Push______
01 Wide Pull-Up R__________________ R__________________ R__________________ R__________________ R__________________
02 Standard Push-Up R__________________ R__________________ R__________________ R__________________ R__________________
03 Wide Pull-Up R__________________ R__________________ R__________________ R__________________ R__________________
04 Standard Push-Up R__________________ R__________________ R__________________ R__________________ R__________________
05 Chin-Up R__________________ R__________________ R__________________ R__________________ R__________________
06 Military Push-Up R__________________ R__________________ R__________________ R__________________ R__________________
07 Chin-Up R__________________ R__________________ R__________________ R__________________ R__________________
08 Military Push-Up R__________________ R__________________ R__________________ R__________________ R__________________
09 Close Grip Pull-Up R__________________ R__________________ R__________________ R__________________ R__________________
10 Wide Push-Up R__________________ R__________________ R__________________ R__________________ R__________________
11 Close Grip Pull-Up R__________________ R__________________ R__________________ R__________________ R__________________
12 Wide Push-Up R__________________ R__________________ R__________________ R__________________ R__________________
13 V
aulter Pull-Up – R__________________ R__________________ R__________________ R__________________ R__________________
Right Hand Forward
14 Staggered Push-Up – R__________________ R__________________ R__________________ R__________________ R__________________

Right Hand Forward
15 V
aulter Pull-Up – R__________________ R__________________ R__________________ R__________________ R__________________
Left Hand Forward
16 S
taggered Push-Up – R__________________ R__________________ R__________________ R__________________ R__________________
Left Hand Forward
BURNOUT

Worksheet Eccentric Lower: Date / Week

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WORKSHEET • ECCENTRIC LOWER

01 Squat R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________

RIGHT R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________

03 Sumo R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________

RIGHT R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________

RIGHT R____________________ R____________________ R____________________ R____________________ R____________________

RIGHT R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________

RIGHT R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________

RIGHT R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________

RIGHT R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________

RIGHT R____________________ R____________________ R____________________ R____________________ R____________________

RIGHT R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________

12 Hip Flexor Splits R____________________ R____________________ R____________________ R____________________ R____________________

RIGHT R____________________ R____________________ R____________________ R____________________ R____________________

COOLDOWN R = REPS / WT = WEIGHT

© 2013 Beachbody, LLC. All rights reserved.

01 Standard Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________

02 Standard Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________

03 Military Press R________WT________ R________WT________ R________WT________ R________WT________ R________WT________

04 Military Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________

05 Chin-Ups R__________________ R__________________ R__________________ R__________________ R__________________

06 Deep Swimmer’s Press R________WT________ R________WT________ R________WT________ R________WT________ R________WT________

07 Fly Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________

08 V Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________

09 Upright Hammer Pull R________WT________ R________WT________ R________WT________ R________WT________ R________WT________

RIGHT R__________________ R__________________ R__________________ R__________________ R__________________

11 Rocket Launcher Row R________WT________ R________WT________ R________WT________ R________WT________ R________WT________

12 Lateral/Anterior Raise R________WT________ R________WT________ R________WT________ R________WT________ R________WT________

13 Plyo Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________

RIGHT R__________________ R__________________ R__________________ R__________________ R__________________

15 Pterodactyl Flys R__________________ R__________________ R__________________ R__________________ R__________________

17 Flip Flop Combo R________WT________ R________WT________ R________WT________ R________WT________ R________WT________

RIGHT R__________________ R__________________ R__________________ R__________________ R__________________

19 Kneeling Preacher Curl R________WT________ R________WT________ R________WT________ R________WT________ R________WT________

COOLDOWN REPS = R / WEIGHT = WT

© 2013 Beachbody, LLC. All rights reserved.

02 X Plyo Push-Ups (8 reps) R________________ R________________ R________________ R________________ R________________ R________________

04 W Pull-Ups (12 reps) R________________ R________________ R________________ R________________ R________________ R________________

02 X Plyo Push-Ups (8 reps) R________________ R________________ R________________ R________________ R________________ R________________

04 W Pull-Ups (12 reps) R________________ R________________ R________________ R________________ R________________ R________________

02 X Plyo Push-Ups (8 reps) R________________ R________________ R________________ R________________ R________________ R________________

04 W Pull-Ups (12 reps) R________________ R________________ R________________ R________________ R________________ R________________

02 X Plyo Push-Ups (8 reps) R________________ R________________ R________________ R________________ R________________ R________________

04 W Pull-Ups (12 reps) R________________ R________________ R________________ R________________ R________________ R________________

COOLDOWN REPS = R / WEIGHT = WT

04 DS Double L (10 reps) R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______

RIGHT R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______

ROUND 2 RIGHT R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______

04 DS Double L (10 reps) R________________ R________________ R________________ R________________ R________________ R________________

RIGHT R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______

ROUND 3 RIGHT R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______

04 DS Double L (10 reps) R________________ R________________ R________________ R________________ R________________ R________________

RIGHT R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______

ROUND 4 RIGHT R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______

04 DS Double L (10 reps) R________________ R________________ R________________ R________________ R________________ R________________

RIGHT R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______

COOLDOWN REPS = R / WEIGHT = WT

01 Renegade Row (10 reps) R_____________WT_____________ R_____________WT_____________ R_____________WT_____________

02 Pull-Ups R____________________________ R____________________________ R____________________________

03 Floor Flys (10 reps) R_____________WT_____________ R_____________WT_____________ R_____________WT_____________

04 Push-Ups R____________________________ R____________________________ R____________________________

05 Rocket Launcher Row (10 reps) R_____________WT_____________ R_____________WT_____________ R_____________WT_____________

06 Chin-Ups R____________________________ R____________________________ R____________________________

01 Squat R_____WT_ R_WT_ R_WT_ R_WT_ R_WT_____

RIGHT R_____WT_ R_WT_ R_WT_ R_WT_ R_WT_____

03 Sumo R_____WT_ R_WT_ R_WT_ R_WT_ R_WT_____

RIGHT R_____WT_ R_WT_ R_WT_ R_WT_ R_WT_____

RIGHT R R R R R

RIGHT R_____WT_ R_WT_ R_WT_ R_WT_ R_WT_____

RIGHT R_____WT_ R_WT_ R_WT_ R_WT_ R_WT_____

RIGHT R_____WT_ R_WT_ R_WT_ R_WT_ R_WT_____

RIGHT R_____WT_ R_WT_ R_WT_ R_WT_ R_WT_____

RIGHT R R R R R

RIGHT R_____WT_ R_WT_ R_WT_ R_WT_ R_WT_____

12 Hip Flexor Splits R R R R R

RIGHT R R R R R

01 Standard Push-Ups R R R R R__

02 Standard Pull-Ups R R R R R__

03 Military Press RWT RWT RWT RWT RWT

04 Military Push-Ups R R R R R__

05 Chin-Ups R R R R R__

06 Deep Swimmer’s Press RWT RWT RWT RWT RWT

07 Fly Push-Ups R R R R R__

08 V Pull-Ups R R R R R__

09 Upright Hammer Pull RWT RWT RWT RWT RWT

RIGHT R R R R R__

11 Rocket Launcher Row RWT RWT RWT RWT RWT

12 Lateral/Anterior Raise RWT RWT RWT RWT RWT

13 Plyo Push-Ups R R R R R__

RIGHT R R R R R__

15 Pterodactyl Flys R R R R R__

17 Flip Flop Combo RWT RWT RWT RWT RWT

RIGHT R R R R R__

19 Kneeling Preacher Curl RWT RWT RWT RWT RWT

02 X Plyo Push-Ups (8 reps) R R R R R R

04 W Pull-Ups (12 reps) R R R R R R

02 X Plyo Push-Ups (8 reps) R R R R R R

04 W Pull-Ups (12 reps) R R R R R R

02 X Plyo Push-Ups (8 reps) R R R R R R

04 W Pull-Ups (12 reps) R R R R R R

02 X Plyo Push-Ups (8 reps) R R R R R R

04 W Pull-Ups (12 reps) R R R R R R

04 DS Double L (10 reps) R___WT_ R_WT_ R_WT_ R_WT_ R_WT_ R_WT___

RIGHT R___WT_ R_WT_ R_WT_ R_WT_ R_WT_ R_WT___

ROUND 2 RIGHT R___WT_ R_WT_ R_WT_ R_WT_ R_WT_ R_WT___

04 DS Double L (10 reps) R R R R R R

RIGHT R___WT_ R_WT_ R_WT_ R_WT_ R_WT_ R_WT___

ROUND 3 RIGHT R___WT_ R_WT_ R_WT_ R_WT_ R_WT_ R_WT___

04 DS Double L (10 reps) R R R R R R

RIGHT R___WT_ R_WT_ R_WT_ R_WT_ R_WT_ R_WT___

ROUND 4 RIGHT R___WT_ R_WT_ R_WT_ R_WT_ R_WT_ R_WT___

04 DS Double L (10 reps) R R R R R R

RIGHT R___WT_ R_WT_ R_WT_ R_WT_ R_WT_ R_WT___

01 Renegade Row (10 reps) R_______WT_ R_WT_ R_WT_______

02 Pull-Ups R R R

03 Floor Flys (10 reps) R_______WT_ R_WT_ R_WT_______

04 Push-Ups R R R

05 Rocket Launcher Row (10 reps) R_______WT_ R_WT_ R_WT_______

06 Chin-Ups R R R

07 “A” Press (10 reps) R_______WT_ R_WT_ R_WT_______

08 Military Push-Ups R R R

09 Monkey Pump (8 reps) R_______WT_ R_WT_ R_WT_______

10 Pike Press R R R

11 Pterodactyl Flys (10 reps) R_______WT_ R_WT_ R_WT_______

12 Flipper R R R

13 Popeye Hammer Curls (10 reps) R_______WT_ R_WT_ R_WT_______

14 Kneeler Curls R R R

15 Hail to the Chief (10 reps) R_______WT_ R_WT_ R_WT_______

16 Skyfers R R R

17 Arm and Hammer (10 reps) R_______WT_ R_WT_ R_WT_______

18 Rocket Launcher Kickbacks R_______WT_ R_WT_ R_WT_______

02 Crescent Chair R_________ R_ R_ R_ R___________

03 Pull Knee Pull R R R R R__

04 Flip Flop Crunch R_________ R_ R_ R_ R___________

05 Crawly Plyo Push-Ups R R R R R__

06 Relevé-Plié, Weighted RWT RWT RWT RWT RWT

07 Chin-Up Circle Crunch R R R R R__

08 Boat Plow (10 reps) R R R R R__

RIGHT RWT RWT RWT RWT RWT

10 3 Hop Press (10 reps) RWT RWT RWT RWT RWT

RIGHT RWT RWT RWT RWT RWT

12 Branon Boat R R R R R__

RIGHT RWT RWT RWT RWT RWT