P90x Worksheets

  • December 2019
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WORKSHEET This routine is performed during weeks 1, 2, 3, 9, and 11. Use the spaces provided for each exercise to record the number of reps performed and, when using dumbbells, the weight lifted. If using a band, indicate its color along

R = REPS

W = WEIGHT

with the number of reps performed. This is a “repeat” workout, so for each exercise use the top line for the

number of reps performed and, when using dumbbells, the weight lifted. If using a band, indicate its color along

R = REPS

W = WEIGHT

with the number of reps performed. This is a “repeat” workout, so for each exercise use the top line for the

first round and the bottom line for the second round.

WEEK 1

WORKSHEET This routine is performed during weeks 1, 2, 3, 9, and 11. Use the spaces provided for each exercise to record the

first round and the bottom line for the second round.

WEEK 2

WEEK 3

WEEK 9

WEEK 11

01 Standard Push-Ups

WEEK 1

WEEK 2

WEEK 3

WEEK 9

WEEK 11

01 Standard Push-Ups R__________________

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02 Wide Front Pull-Ups

02 Wide Front Pull-Ups

03 Military Push-Ups

03 Military Push-Ups R__________________

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04 Reverse Grip Chin-Ups

04 Reverse Grip Chin-Ups R__________________

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05 Wide Fly Push-Ups

05 Wide Fly Push-Ups

06 Closed Grip Overhand Pull-Ups

06 Closed Grip Overhand Pull-Ups R__________________

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07 Decline Push-Ups

07 Decline Push-Ups

08 Heavy Pants

08 Heavy Pants R________W________

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09 Diamond Push-Ups

09 Diamond Push-Ups

10 Lawnmowers

10 Lawnmowers R________W________

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11 Dive-Bomber Push-Ups

11 Dive-Bomber Push-Ups R__________________

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12 Back Flys

12 Back Flys R________W________

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CHEST BACK | BACK CHEST

CHEST BACK | BACK CHEST

WORKSHEET This routine is performed during weeks 1, 2, 3, 9, and 11. Use the spaces provided for each exercise to record the number of reps performed and, when using dumbbells, the weight lifted. If using a band, indicate its color along

R = REPS

W = WEIGHT

with the number of reps performed. This is a “repeat” workout, so for each exercise use the top line for the

number of reps performed and, when using dumbbells, the weight lifted. If using a band, indicate its color along

R = REPS

W = WEIGHT

with the number of reps performed. This is a “repeat” workout, so for each exercise use the top line for the

first round and the bottom line for the second round.

WEEK 1

WORKSHEET This routine is performed during weeks 1, 2, 3, 9, and 11. Use the spaces provided for each exercise to record the

first round and the bottom line for the second round.

WEEK 2

WEEK 3

WEEK 9

WEEK 11

01 Alternating Shoulder Presses

WEEK 1

WEEK 2

R________W________

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WEEK 3

WEEK 9

WEEK 11

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01 Alternating Shoulder Presses R________W________

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02 In & Out Bicep Curls

02 In & Out Bicep Curls R________W________

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03 Two-Arm Tricep Kickbacks

03 Two-Arm Tricep Kickbacks

04 Deep Swimmer’s Presses

04 Deep Swimmer’s Presses R________W________

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05 Full Supination Concentration Curls

05 Full Supination Concentration Curls R________W________

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06 Chair Dips

06 Chair Dips

07 Upright Rows

07 Upright Rows

08 Static Arm Curls

08 Static Arm Curls

09 Flip-Grip Twist Tricep Kickbacks

09 Flip-Grip Twist Tricep Kickbacks R________W________

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10 Two-Angle Shoulder Flys

10 Two-Angle Shoulder Flys R________W________

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11 Crouching Cohen Curls

11 Crouching Cohen Curls

12 Lying-Down Tricep Extensions

12 Lying-Down Tricep Extensions

BONUS ROUND

BONUS ROUND

13 In & Out Straight-Arm Shoulder Flys

13 In & Out Straight-Arm Shoulder Flys R________W________

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14 Congdon Curls

14 Congdon Curls

15 Side Tri-Rises

15 Side Tri-Rises

SHOULDERS |ARMS ARMS SHOULDERS

SHOULDERS |ARMS ARMS SHOULDERS

WORKSHEET

WORKSHEET

This routine is performed every week that is not a Recovery week. Use the spaces provided for each

This routine is performed every week that is not a Recovery week. Use the spaces provided for each

exercise to record the number of reps performed. If using a band as a substitute for a pull-up bar,

exercise to record the number of reps performed. If using a band as a substitute for a pull-up bar,

R = REPS

indicate its color along with your rep count. Each pull-up exercise in this workout is performed

indicate its color along with your rep count. Each pull-up exercise in this workout is performed

twice, so for each exercise use the top line for the first round and the bottom line for the second

twice, so for each exercise use the top line for the first round and the bottom line for the second

round. While this workout consists of both leg and pull-up exercises, we would like you to record

round. While this workout consists of both leg and pull-up exercises, we would like you to record

the number of reps you performed for JUST THE PULL-UP EXERCISES.

WEEK 1 01

02

03

04

02

03

04

the number of reps you performed for JUST THE PULL-UP EXERCISES.

WEEK 3

WEEK 5

WEEK 6

WEEK 1 01

Reverse Grip Chin-Ups

WEEK 2

WEEK 3

WEEK 5

WEEK 6

Reverse Grip Chin-Ups

R__________________

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02

Wide Front Pull-Ups

03

Closed Grip Overhand Pull-Ups R__________________

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R__________________ 04

Switch Grip Pull-Ups

Wide Front Pull-Ups

Closed Grip Overhand Pull-Ups

Switch Grip Pull-Ups

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WEEK 7 01

WEEK 2

R = REPS

WEEK 9

WEEK 10

WEEK 11

WEEK 12

WEEK 7 01

Reverse Grip Chin-Ups

WEEK 9

WEEK 10

WEEK 11

WEEK 12

Reverse Grip Chin-Ups

R__________________

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02

Wide Front Pull-Ups

Wide Front Pull-Ups

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03

Closed Grip Overhand Pull-Ups

04

Switch Grip Pull-Ups

Closed Grip Overhand Pull-Ups

Switch Grip Pull-Ups

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LEGS LEGS BACK | BACK

LEGS LEGS BACK | BACK

WORKSHEET

WORKSHEET This routine is performed during weeks 5, 6, 7, 10, and 12. Use the spaces provided for

This routine is performed during weeks 5, 6, 7, 10, and 12. Use the spaces provided for each exercise to record the number of reps and the weight lifted (where applicable). If

R = REPS

each exercise to record the number of reps and the weight lifted (where applicable). If

W = WEIGHT

using a band, indicate its color along with the number of reps performed.

R = REPS

W = WEIGHT

using a band, indicate its color along with the number of reps performed.

WEEK 5

WEEK 6

WEEK 7

WEEK 10

WEEK 12

WEEK 5

WEEK 6

WEEK 7

WEEK 10

WEEK 12

01

Slow-Motion 3-in-1 Push-Ups

R__________________

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01

Slow-Motion 3-in-1 Push-Ups

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02

In & Out Shoulder Flys

R________W________

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02

In & Out Shoulder Flys

R________W________

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03

Chair Dips

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03

Chair Dips

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04

Plange Push-Ups

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04

Plange Push-Ups

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05

Pike Presses

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05

Pike Presses

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06

Side Tri-Rises

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06

Side Tri-Rises

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07

Floor Flys

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07

Floor Flys

R__________________

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08

Scarecrows

R________W________

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08

Scarecrows

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09

Overhead Tricep Extensions

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09

Overhead Tricep Extensions

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10

Two-Twitch Speed Push-Ups

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10

Two-Twitch Speed Push-Ups

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11

Y-Presses

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11

Y-Presses

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12

Lying Tricep Extensions

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12

Lying Tricep Extensions

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13

Side-to-Side Push-Ups

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13

Side-to-Side Push-Ups

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14

Pour Flys

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14

Pour Flys

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15

Side-Leaning Tricep Extensions

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15

Side-Leaning Tricep Extensions

R________W________

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16

One-Arm Push-Ups

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16

One-Arm Push-Ups

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17

Weighted Circles

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17

Weighted Circles

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18

Throw the Bomb

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18

Throw the Bomb

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19

Clap or Plyo Push-Ups

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19

Clap or Plyo Push-Ups

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20

Slo-Mo Throws

R________W________

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20

Slo-Mo Throws

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21

Front-to-Back Tricep Extensions

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R________W________

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R________W________

21

Front-to-Back Tricep Extensions

R________W________

R________W________

R________W________

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22

One-Arm Balance Push-Ups

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22

One-Arm Balance Push-Ups

R__________________

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23

Fly-Row Presses

R________W________

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23

Fly-Row Presses

R________W________

R________W________

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24

Dumbbell Cross-Body Blows

R________W________

R________W________

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24

Dumbbell Cross-Body Blows

R________W________

R________W________

R________W________

R________W________

R________W________

CHEST SHOULDERS | SHOULDERS TRiceps | TRICEPS CHEST,

CHEST SHOULDERS | SHOULDERS TRiceps | TRICEPS CHEST,

WORKSHEET

WORKSHEET

This routine is performed during weeks 5, 6, 7, 10, and 12. Use the spaces provided for

This routine is performed during weeks 5, 6, 7, 10, and 12. Use the spaces provided for

each exercise to record the number of reps and the weight lifted (where applicable). If

R = REPS

each exercise to record the number of reps and the weight lifted (where applicable). If

W = WEIGHT

using a band, indicate its color along with the number of reps performed.

R = REPS

W = WEIGHT

using a band, indicate its color along with the number of reps performed.

WEEK 5

WEEK 6

WEEK 7

WEEK 10

WEEK 12

WEEK 5

WEEK 6

WEEK 7

WEEK 10

WEEK 12

01

Wide Front Pull-Ups

R__________________

R__________________

R__________________

R__________________

R__________________

01

Wide Front Pull-Ups

R__________________

R__________________

R__________________

R__________________

R__________________

02

Lawnmowers

R________W________

R________W________

R________W________

R________W________

R________W________

02

Lawnmowers

R________W________

R________W________

R________W________

R________W________

R________W________

03

Twenty-Ones

R________W________

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03

Twenty-Ones

R________W________

R________W________

R________W________

R________W________

R________W________

04

One-Arm Cross-Body Curls

R________W________

R________W________

R________W________

R________W________

R________W________

04

One-Arm Cross-Body Curls

R________W________

R________W________

R________W________

R________W________

R________W________

05

Switch Grip Pull-Ups

R__________________

R__________________

R__________________

R__________________

R__________________

05

Switch Grip Pull-Ups

R__________________

R__________________

R__________________

R__________________

R__________________

06

Elbows-Out Lawnmowers

R________W________

R________W________

R________W________

R________W________

R________W________

06

Elbows-Out Lawnmowers

R________W________

R________W________

R________W________

R________W________

R________W________

07

Standing Bicep Curls

R________W________

R________W________

R________W________

R________W________

R________W________

07

Standing Bicep Curls

R________W________

R________W________

R________W________

R________W________

R________W________

08

One-Arm Concentration Curls

R________W________

R________W________

R________W________

R________W________

R________W________

08

One-Arm Concentration Curls

R________W________

R________W________

R________W________

R________W________

R________W________

09

Corn Cob Pull-Ups

R__________________

R__________________

R__________________

R__________________

R__________________

09

Corn Cob Pull-Ups

R__________________

R__________________

R__________________

R__________________

R__________________

10

Reverse Grip Bent-Over Rows

R________W________

R________W________

R________W________

R________W________

R________W________

10

Reverse Grip Bent-Over Rows

R________W________

R________W________

R________W________

R________W________

R________W________

11

Open Arm Curls

R________W________

R________W________

R________W________

R________W________

R________W________

11

Open Arm Curls

R________W________

R________W________

R________W________

R________W________

R________W________

12

Static Arm Curls

R________W________

R________W________

R________W________

R________W________

R________W________

12

Static Arm Curls

R________W________

R________W________

R________W________

R________W________

R________W________

13

Towel Pull-Ups

R__________________

R__________________

R__________________

R__________________

R__________________

13

Towel Pull-Ups

R__________________

R__________________

R__________________

R__________________

R__________________

14

Congdon Locomotives

R________W________

R________W________

R________W________

R________W________

R________W________

14

Congdon Locomotives

R________W________

R________W________

R________W________

R________W________

R________W________

15

Crouching Cohen Curls

R________W________

R________W________

R________W________

R________W________

R________W________

15

Crouching Cohen Curls

R________W________

R________W________

R________W________

R________W________

R________W________

16

One-Arm Corkscrew Curls

R________W________

R________W________

R________W________

R________W________

R________W________

16

One-Arm Corkscrew Curls

R________W________

R________W________

R________W________

R________W________

R________W________

17

Chin-Ups

R__________________

R__________________

R__________________

R__________________

R__________________

17

Chin-Ups

R__________________

R__________________

R__________________

R__________________

R__________________

18

Seated Bent-Over Back Flys

R________W________

R________W________

R________W________

R________W________

R________W________

18

Seated Bent-Over Back Flys

R________W________

R________W________

R________W________

R________W________

R________W________

19

Curl-Up/Hammer Downs

R__________________

R__________________

R__________________

R__________________

R__________________

19

Curl-Up/Hammer Downs

R__________________

R__________________

R__________________

R__________________

R__________________

20

Hammer Curls

R________W________

R________W________

R________W________

R________W________

R________W________

20

Hammer Curls

R________W________

R________W________

R________W________

R________W________

R________W________

21

Max Rep Pull-Ups

R__________________

R__________________

R__________________

R__________________

R__________________

21

Max Rep Pull-Ups

R__________________

R__________________

R__________________

R__________________

R__________________

22

Superman

R__________________

R__________________

R__________________

R__________________

R__________________

22

Superman

R__________________

R__________________

R__________________

R__________________

R__________________

23

In-Out Hammer Curls

R________W________

R________W________

R________W________

R________W________

R________W________

23

In-Out Hammer Curls

R________W________

R________W________

R________W________

R________W________

R________W________

24

Strip-Set Curls

R________W________

R________W________

R________W________

R________W________

R________W________

24

Strip-Set Curls

R________W________

R________W________

R________W________

R________W________

R________W________

BACK BICEPS | BICEPS BACK

BACK BICEPS | BICEPS BACK

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