Prior to Day 1
Value Wake Up Heart Rate: Resting Heart Rate: Pull-Ups: Vertical Leap: Push-Ups: Toe Touch: Wall Squat: Bicep Curls: In & Outs: Unit bps bps inches inches mins:sec reps Weight Wake Up Heart Rate: Resting Heart Rate: Pull-Ups: Vertical Leap: Push-Ups: Toe Touch: Wall Squat: Bicep Curls: In & Outs:
After Day 90
Value Unit bps bps inches inches mins:sec reps Weight
Progress Tracker
Body Composition: Weight: Body Fat %: Body Measurements: Chest: Waist at Bellybutton: Waist at Smallest Point: Hips: Right Thigh: Left Thigh: Right Forearm: Left Forearm: Right Bicep: Left Bicep:
P90X - CALENDAR
Week1 Main Phase I Week3 Recovery Week4 Week2 Friday 1 1-Apr 8 8-Apr 15 15-Apr 22 22-Apr 29 29-Apr 36 6-May 43 13-May 50 20-May 57 27-May 64 3-Jun 71 10-Jun 78 17-Jun 85 24-Jun Saturday 2 2-Apr 9 9-Apr 16 16-Apr 23 23-Apr 30 30-Apr 37 7-May 44 14-May 51 21-May 58 28-May 65 4-Jun 72 11-Jun 79 18-Jun 86 25-Jun Sunday 3 3-Apr 10 10-Apr 17 17-Apr 24 24-Apr 31 1-May 38 8-May 45 15-May 52 22-May 59 29-May 66 5-Jun 73 12-Jun 80 19-Jun 87 26-Jun Monday 4 4-Apr 11 11-Apr 18 18-Apr 25 25-Apr 32 2-May 39 9-May 46 16-May 53 23-May 60 30-May 67 6-Jun 74 13-Jun 81 20-Jun 88 27-Jun Tuesday 5 5-Apr 12 12-Apr 19 19-Apr 26 26-Apr 33 3-May 40 10-May 47 17-May 54 24-May 61 31-May 68 7-Jun 75 14-Jun 82 21-Jun 89 28-Jun Wednesday 6 6-Apr 13 13-Apr 20 20-Apr 27 27-Apr 34 4-May 41 11-May 48 18-May 55 25-May 62 1-Jun 69 8-Jun 76 15-Jun 83 22-Jun 90 29-Jun Thursday 7 7-Apr 14 14-Apr 21 21-Apr 28 28-Apr 35 5-May 42 12-May 49 19-May 56 26-May 63 2-Jun 70 9-Jun 77 16-Jun 84 23-Jun 91 30-Jun
Week9 Main Phase III Recovery Final Push Week10 Week11 Week12 Week13
Day 28
29-Apr-11
Day 56
29-May-11
Day 91
1-Jul-11
Week 1 Weight
Type: Type:
Band
Reps
Week 2 Weight
Type: Type:
Band
Reps
Week 3 Weight
Type: Type:
Band
Reps
Week 4 Weight
Type: Type:
Band
Reps
Week 5 Weight
Type: Type:
Band
Round Round Round Round Round Round Round Round Round Round Round Round Round Round Round Round Round Round Round Round Round Round Round Round
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Week 2
Weight Band Reps
Week 3
Weight Band Reps
Week 9
Weight Band Reps
Week 11
Weight Band
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
Round Alternating Shoulder Presses Round Round In & Out Bicep Curls Round Round Two-Arm Tricep Kickbacks Round Round Deep Swimmer's Presses Round Round Full Supination Concentration Curls Round Round Chair Dips Round Round Upright Rows Round Round Static Arm Curls Round Round Flip-Grip Twist Tricep Kickbacks Round Round Two-Angle Shoulder Flys Round Round Crouching Cohen Curls Round Round Lying-Down Tricep Extensions Round Round In & Out Straight-Arm Shoulder Flys Round Round Congdon Curls Round Round Side Tri-Rises Round Completed Ab Ripper X <<<<< Back to Calendar >>>>>
1 2 1 2 1 2 1 2 1 2 1 2 1 2 1 2 1 2 1 2 1 2 1 2 1 2 1 2 1 2
Type: Type:
Type: Type:
Type: Type:
Type: Type:
Type: Type:
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Week 2
Weight Band Reps
Week 3
Weight Band Reps
Week 5
Weight Band Reps
Week 6
Weight Band Reps
Week 7
Weight Band Reps
Week 9
Weight Band Reps
Week 10
Weight Band Reps
Week 11
Weight Band Reps
Week 12
Weight Band
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23
Balanced Lunges Calf Raise Squats Reverse Grip Chin-Ups Super Skaters Wall Squat Wide Front Pull-Ups Step Back Lunges Alternating Side Lunges Close Grip Overhead Pull-Ups Single Leg Wall Squat Dead Lift Squat Switch Grip Pull-Ups Three-Way Lunge Sneaky Lunge Reverse Grip Pull-Ups Chair Salutations Toe Row Iso Lunge Wide Front Pull-Ups Groucho Walk Calf Raises Close Grip Overhead Pull-Ups 80-20 Seibers Speed Squat Switch Grip Pull-Ups Completed Ab Ripper X <<<<< Back to Calendar >>>>>
Click Here For Ab Ripper XClick Here For Ab Ripper XClick Here For Ab Ripper XClick Here For Ab Ripper XClick Here For Ab Ripper XClick Here For Ab Ripper XClick Here For Ab Ripper XClick Here For Ab Ripper XClick Here For Ab Ripper XClick Here For Ab Ripper X
Week 6
Weight Band Reps
Week 7
Weight Band Reps
Week 10
Weight Band Reps
Week 12
Weight Band
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24
Slow Motion 3-in-1 Push-Ups In & Out Shoulder Flys Chair Dips Plange Push-Ups Pike Presses Side Tri-Rises Floor Flys Scarecrows Overhead Tricep Extensions Two-Twich Speed Push-Ups Y-Presses Lying Tricep Extensions Side-to-Side Push-Ups Pour Flys Side-Leaning Tricep Extensions One-Arm Push-Ups Weighted Circles Throw the Bomb Clap or Plyo Push-Ups Slo-Mo Throws Front-To-Back Tricep Extensions One-Arm Balance Push-Ups Fly-Row Presses Dumbbell Cross-Body Blows Completed Ab Ripper X <<<<< Back to Calendar >>>>>
Click Here For Ab Ripper XClick Here For Ab Ripper XClick Here For Ab Ripper XClick Here For Ab Ripper XClick Here For Ab Ripper X
Week 6
Weight Band Reps
Week 7
Weight Band Reps
Week 10
Weight Band Reps
Week 12
Weight Band
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24
Wide Front Pull-Ups Lawnmowers Twenty-Ones One-Arm Cross-Body Curls Switch Grip Pull-Ups Elbows-Out Lawnmowers Standing Bicep Curls One-Arm Concentration Curls Corn Cob Pull-Ups Reverse Grip Bent-Over Rows Open Arm Curls Static Arm Curls Towel Pull-Ups Congdon Locomotives Crouching Cohen Curls One-Arm Corkscrew Curls Chin-Ups Seated Bent-Over Back Flys Curl-Up / Hammer Downs Hammer Curls Max Rep Pull-Ups Superman In-Out Hammer Curls Strip-Set Curls Completed Ab Ripper X <<<<< Back to Calendar >>>>>
Click Here For Ab Ripper XClick Here For Ab Ripper XClick Here For Ab Ripper XClick Here For Ab Ripper XClick Here For Ab Ripper X
AB RIPPER X
Week 1
Mon Wed Fri Mon
Week 2
Wed Fri Mon
Week 3
Wed Fri Mon
Week 5
Wed Fri Mon
Week 6
Wed Fri Mon
Week 7
Wed Fri Mon
Week 9
Wed Fri Mon
Week 10
Wed Fri Mon
Week 11
Wed Fri Mon
Week 12
Wed Fri
In and Outs Bicycles Forward Bicycles Backwards Crunchy Frog Cross Leg/Wide Leg Sit-Ups Fifer Scissors Hip Rock 'N Raise Pulse Ups (Heels to Heaven) V-Up / Roll - Up Combos Oblique V-Ups (Right) Oblique V-Ups (Left) Leg Climbs (Right) Leg Climbs (Left) Mason Twists Total
Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Yoga X
Core Synergistics
Kenpo X