Power90X Classic v1.4

8/4/2019 Power90X Classic v1.4

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Power 90X - Classic Routine Workout

Monday Tuesday Wednesday

Week 1 27-Mar 1 28-Mar 2 29-Mar 3

Week 2 3-Apr 8 4-Apr 9 5-Apr 10

Week 3 10-Apr 15 11-Apr 16 12-Apr 17

Recovery Week 4 17-Apr 22 18-Apr 23 19-Apr 24

Week 5 24-Apr 29 25-Apr 30 26-Apr 31

Week 6 1-May 36 2-May 37 3-May 38

Week 7 8-May 43 9-May 44 10-May 45

Recovery Week 8 15-May 50 16-May 51 17-May 52

Week 9 22-May 57 23-May 58 24-May 59

Week 10 29-May 64 30-May 65 31-May 66

Week 11 5-Jun 71 6-Jun 72 7-Jun 73

Recovery Week 12 12-Jun 78 13-Jun 79 14-Jun 80

The Final Stretch Week 13 19-Jun 85 20-Jun 86 21-Jun 87

Day 01:

Day 30:

Day 60:

Day 90:

Purpose:

Instructions:

1)

2)

3)

4)

5) Click the link at the bottom of the "Chest & Back" workout to take yo

PUSH PLAY!!! And begin recording your progress.> If you want to make a note on a particular exercise, just add a com

easy. Just right-click the cell and select "Insert Comment"

Once you have completed your workout, place an X in the COMPLE

Start by entering the date that you plan on starting your P90X worko> The rest of the calendar will be automatically filled in for you.

> Placing an "X" in the COMPLETED >>>>>>> row will automatically

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

> You will be taken to the sheet with the "Chest & Back" workout she

> The number of the day that you are on also is reflected on the cale

> The sheet will now customize the Day of the Week based on the st

SATURDAY as the Da of the Week.

Phase I

Phase II

Phase III

Main

Main

Main

This sheet was designed to supplement or replace the paper worksh

designed for use is the Classic Routine. I should be able to get the

programmed with the other workout schedule.

To begin using this sheet, follow these instructions


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6)

7)

Fitness Test:

> Please send me feedback on this spreadsheet. Good or bad! I w

to use for everything else.

You may want to keep track of your fitness test results as well? Just

calculation for the Nutrition Level.

> You'll notice now that Day "1" turns in to an X you have officially

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!


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Thursday Friday Saturday Sunday

30-Mar 4 31-Mar 5 1-Apr 6 2-Apr 7

6-Apr 11 7-Apr 12 8-Apr 13 9-Apr 14

13-Apr 18 14-Apr 19 15-Apr 20 16-Apr 21

20-Apr 25 21-Apr 26 22-Apr 27 23-Apr 28

27-Apr 32 28-Apr 33 29-Apr 34 30-Apr 35

4-May 39 5-May 40 6-May 41 7-May 42

11-May 46 12-May 47 13-May 48 14-May 49

18-May 53 19-May 54 20-May 55 21-May 56

25-May 60 26-May 61 27-May 62 28-May 63

1-Jun 67 2-Jun 68 3-Jun 69 4-Jun 70

8-Jun 74 9-Jun 75 10-Jun 76 11-Jun 77

15-Jun 81 16-Jun 82 17-Jun 83 18-Jun 84

22-Jun 88 23-Jun 89 24-Jun 90 25-Jun 91

Link: Fit Test

back to the "Full Routine" sheet.

ment to the cell. (See Microsoft's Help feature if you don't know how. It's

ED >>>>>>>> cell that coincides with your workout day.

t: Next to Day 01: above

update your progess on the "Full Routine" Sheet

take me to the first workout.

et.

ndar

art date. This way, if you start on Saturday w/ Day 1, the sheet will show

eets used during the P90X program. For right now, the only workout I have

ther 2 done sometime soon? You can still use this, but the calendar is not


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ill probably make some changes to it in the future, but WOWY is also good

click on the link to take you to that sheet if you want. It also has a

'd your workout for the day!

;)


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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

0

Your Energy Level

1800-23992400-2999

3000+

Your Nutrition Level =

[Click here to go back to the Main Calendar Page]

LEVEL I

Nutrition Level

LEVEL ILEVEL II

LEVEL III

Nutrition Level

Fitness Test

Body Fat % Notes

0

Daily Activity Burn Energy Amount

600


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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


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(wearing clothes? Y/N)

(measured at midpoint)

(measured at midpoint)

(flexed, measured at peak of bicep)

(flexed, measured at peak of bicep)


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Power 90X - Chest & Back Workout

Step Exercise

Reps Weight Reps Weight Reps Weight Reps

10

11

12

06

07

08

Comments >>>>>>>>>

09


Week 2

01

02

03

04

05

Ab Ripper X

We

Closed Grip Overhand Pull-ups

Week 3

Standard Push-ups

Wide Front Pull-ups

Military Push-ups

Reverse Grip Chin-ups

Week 1

Completed >>>>>>>>>

Wide Fly Push-ups

Dive-bomber Push-ups

Back Flys

Decline Push-ups

Lawnmowers

Heavy Pants

Diamond Push-ups


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Weight Reps Weight

k 9 Week 11


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Power 90X - Plyometrics Workout

Week 2 Week 3 Week 5 Week 7Week 6 We

Comments >>>>>>>>>

Add the Heart rate rows to this spreadsheet.

Week 1

Completed >>>>>>>>>



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k 9 Week 10 Week 11 Week 12


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Power 90X - Shoulders & Arms Workout

Step Exercise


Comments >>>>>>>>>

WeWeek 2 Week 3

Chair Dips


Week 1

In & Out Bicep Curls

Two-angle Shoulder Flys

02

05 Full Supination Concentration Curls

06

03 Two-arm Tricep Kickbacks

04 Deep Swimmer's Presses

01 Alternating Shoulder Presses

13 In & Out Straight-arm Shoulder Flys

07 Upright Rows

08 Static Arm Curls

09 Flip-grip Twist Tricep Kickbacks

10

Ab Ripper X

14 Congdon Curls

15 Side Tri-rises

11 Crouching Cohen Curls

12 Lying-down Tricep Extensions

Completed >>>>>>>>>


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Weight Reps Weight

k 9 Week 11


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Power 90X - Yoga X Workout

Week 3 Week 4 (Mon)


Completed >>>>>>>>>

Comments >>>>>>>>>

Week 1 Week 2 Week


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Week 5(Sat) Week 7 Week 8 (Mon) Week 8 (Sat) Week 9Week 6


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Week 13 (Mon)Week 10 Week 11 Week 12 Week 13 (Sat)


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Power 90X - Legs & Back Workout

Step Exercise


03 Reverse Grip Chin-ups

Super Skaters

Close Grip Overhead Pull-ups

Single Leg Wall Squat

20

21

22

Week 2 Week 3 We

01 Balanced Lunges

Week 1

02 Calf Raise Squats

11

12

13

14

16

17

18

19

Wide Front Pull-ups

Groucho Walk

Dead Lift Squats

15 Reverse Grip Chin-ups

Calf Raises

Switch Grip Pull-ups

Three-way Lunge

Sneaky Lunge

Chair Salutations

04

05

06

07

10

Toe Row Iso Lunge

Wall Squat

Wide Front Pull-ups

Step Back Lunges

Alternating Side Lunges08

09

Close Grip Overhead Pull-ups

80-20 Seibers Speed Squat

-


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Comments >>>>>>>>>


Completed >>>>>>>>>

Ab Ripper X

-


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Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight

k 5 Week 6 Week 10 Week 11Week 7 Week 9


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Reps Weight

Week 12


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Power 90X - Kenpo X Workout

Week 1 Week 2 Week 3 Week 4

Comments >>>>>>>>>


Completed >>>>>>>>>

Week 5 Week 6 We


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Week 9 Week 10k 7 Week 8 Week 12 Week 13Week 11


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Power 90X - Core Synergistics Workout

Comments >>>>>>>>>

Completed >>>>>>>>>


Week 4 (Tue) Week 4 (Fri) Week 8 (Tue) Week 8 (Fri)


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Week 13 (Fri)Week 13 (Tue)


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Power 90X - Chest, Shoulders & Triceps Workout

Step Exercise


WeeWeek 5 Week 6

01 Slow motion 3-in-1 Push-ups

Chair Dips

04 Plange Push-ups

Week 7

In & Out Shoulder Flys

Side-leaning Tricep Extensions

16 One-arm Push-ups

17 Weighted Circles

02

05 Pike Presses

06 Side Tri-rises

03

20 Slo-mo Throws

21 Front-to-back Tricep Extensions

18 Throw the Bomb

19 Clap or Plyo Push-ups

-

07 Floor Flys

08 Scarecrows

22 One-arm Balance Push-ups

23 Fly row Presses

12 Lying Tricep Extensions

09 Overhead Tricep Extensions

10 Two-twitch Speed Push-ups

15

13 Side-to-side Push-ups

14 Pour Flys

11 Y-Presses


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Comments >>>>>>>>>


-

Ab Ripper X

Completed >>>>>>>>>


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Weight Reps Weight

k 10 Week 12


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Power 90X - Back & Biceps Workout

Step Exercise


Wee

01 Wide Front Pull-ups

Week 5

06 Elbows-out Lawnmowers

07 Standing Bicep Curls

08 One-arm Concentration Curls

Week 6 Week 7

Lawnmowers02

05 Switch Grip Pull-ups

03 Twenty ones

04 One-arm Cross-body Curls

11 Open Arm Curls

12 Static Arm Curls

09 Corn Cob Pull-ups

10 Reverse Grip Bent-over Rows

15 Crouching Cohen Curls

16 One Arm Corkscrew Curls

13 Towel Pull-ups

14 Congdon Locomotives

19 Curl-up/Hammer Downs

20 Hammer Curls

17 Chin-ups

18 Seated Bent-over Back Flys

23 In-Out Hammer Curls

21 Max Rep Pull-ups

22 Superman


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Comments >>>>>>>>>


Completed >>>>>>>>>

Ab Ripper X


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Weight Reps Weight

k 10 Week 12


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Power 90X - Cardio X Workout

Comments >>>>>>>>>

Week 3 Week 9


Week 11

Completed >>>>>>>>>

Week 1 Week 2


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Power 90X - X Stretch Workout

Comments >>>>>>>>>


Week 4(Sat)

Completed >>>>>>>>>

Week 1 Week 2 Week 3 Week 4 (Thu) Week 5


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Week 1Week 7 Week 8 (Thu) Week 8 (Sat) Week 9 Week 10 Week 11 Week 12Week 6


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3 (Thu) Week 13 (Sat)

Documents

Power90X Classic v1.4