---

Overview

Full Routine
Fit Test
Upper Plus & Abs-Core Plus
Interval Plus & Abs-Core Plus
Total Body Plus
Yoga X
Kenpo Cardio Plus
X Stretch
Back & Biceps
Core Synergistics
Chest, Shoulders & Triceps
Legs & Back
Plyometrics
Chest & Back
Shoulders & Arms
Cardio X
Abs-Core Plus & X Stretch

---

Sheet 1: Full Routine

Power 90X+ - Classic Routine Workout

Monday

What Day is it? ;) Keep pushin play!

Tuesday

What Day is it? ;) Keep pushin play!

Wednesday

What Day is it? ;) Keep pushin play!

Thursday

What Day is it? ;) Keep pushin play!

Friday

What Day is it? ;) Keep pushin play!

Saturday

What Day is it? ;) Keep pushin play!

Sunday

What Day is it? ;) Keep pushin play!

Phase I

Recovery

Week 0

1-Feb

1

2-Feb

2

3-Feb

3

4-Feb

4

5-Feb

5

6-Feb

6

7-Feb

7

Main

Week 1

8-Feb

8

9-Feb

9

10-Feb

10

11-Feb

11

12-Feb

12

13-Feb

13

14-Feb

14

Week 2

15-Feb

15

16-Feb

16

17-Feb

17

18-Feb

18

19-Feb

19

20-Feb

20

21-Feb

21

Week 3

22-Feb

22

23-Feb

23

24-Feb

24

25-Feb

25

26-Feb

26

27-Feb

27

28-Feb

28

Week 4

1-Mar

29

2-Mar

30

3-Mar

31

4-Mar

32

5-Mar

33

6-Mar

34

7-Mar

35

Phase II

Main

Week 5

8-Mar

36

9-Mar

37

10-Mar

38

11-Mar

39

12-Mar

40

13-Mar

41

14-Mar

42

Week 6

15-Mar

43

16-Mar

44

17-Mar

45

18-Mar

46

19-Mar

47

20-Mar

48

21-Mar

49

Week 7

22-Mar

50

23-Mar

51

24-Mar

52

25-Mar

53

26-Mar

54

27-Mar

55

28-Mar

56

Week 8

29-Mar

57

30-Mar

58

31-Mar

59

1-Apr

60

2-Apr

61

3-Apr

62

4-Apr

63

Phase III

Main

Week 9

5-Apr

64

6-Apr

65

7-Apr

66

8-Apr

67

9-Apr

68

10-Apr

69

11-Apr

70

Week 10

12-Apr

71

13-Apr

72

14-Apr

73

15-Apr

74

16-Apr

75

17-Apr

76

18-Apr

77

Week 11

19-Apr

78

20-Apr

79

21-Apr

80

22-Apr

81

23-Apr

82

24-Apr

83

25-Apr

84

Week 12

26-Apr

85

27-Apr

86

28-Apr

87

29-Apr

88

30-Apr

89

1-May

90

2-May

91

Day 01:

1-Feb-2010

<<< Enter Start Date Here!

Link: Fit Test

Day 30:

2-Mar-2010

Day 60:

1-Apr-2010

Day 90:

1-May-2010

Purpose:

This sheet was designed to supplement or replace the paper worksheets used during the P90X+ program. For right now, the only workout I have designed for use is the Classic Routine.

Instructions:

To begin using this sheet, follow these instructions

1)

Start by entering the date that you plan on starting your P90X+ workout: Next to Day 01: above

> The rest of the calendar will be automatically filled in for you.

> The sheet will now customize the Day of the Week based on the start date. This way, if you start on Saturday w/ Day 1, the sheet will show SATURDAY as the Day of the Week.

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

2)

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 take me to the first workout.

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

3)

PUSH PLAY!!! And begin recording your progress.

> If you want to make a note on a particular exercise, just add a comment to the cell. (See Microsoft's Help feature if you don't know how. It's easy. Just right-click the cell and select "Insert Comment"

4)

Once you have completed your workout, place an X in the COMPLETED >>>>>>>> cell that coincides with your workout day.

> Placing an "X" in the COMPLETED >>>>>>> row will automatically update your progess on the "Full Routine" Sheet

5)

Click the link at the bottom of the "Chest & Back" workout to take you back to the "Full Routine" sheet.

> You'll notice now that Day "1" turns in to an X… you have officially X'd your workout for the day!

6)

Go get a Recovery Drink!!! I love that stuff!!! - It's my Health Crack… ;)

7)

Repeat the above steps each day until Day 91!!! GOOD LUCK!

> Please send me feedback on this spreadsheet. Good or bad! I will probably make some changes to it in the future, but WOWY is also good to use for everything else.

Fitness Test:

You may want to keep track of your fitness test results as well? Just click on the link to take you to that sheet if you want. It also has a calculation for the Nutrition Level.

---

Sheet 2: Fit Test

Power 90X - Fit Test & Nutrition

Fitness Test

MEASUREMENTS

Prior to Day 01

After Day 90

Prior to Day 01

After Day 90

Heart Rate

bps

bps

Body Fat %

>>>>>>>

%

%

Pull-Ups

(N) Weight

>>>>>>>

LBS

LBS

(wearing clothes? Y/N)

Vertical Leap

IN

IN

Chest

>>>>>>>

IN

IN

Push-Ups

Waist

>>>>>>>

IN

IN

Toe Touch

IN

IN

Hips

>>>>>>>

IN

IN

Wall Squat

Min:Sec

Min:Sec

Right Thigh

>>>>>>>

IN

IN

(measured at midpoint)

Bicep Curls

# / Weight

# / Weight

Left Thigh

>>>>>>>

IN

IN

(measured at midpoint)

Abs: In & Outs

Right Arm

>>>>>>>

IN

IN

(flexed, measured at peak of bicep)

Left Arm

>>>>>>>

IN

IN

(flexed, measured at peak of bicep)

Nutrition Level

Body Fat %

Notes

Start

(Prior to Day 1)

Day 28

(Phase I Complete)

Day 56

(Phase 2 Complete)

Day 90

(Phase 3 Complete)

Body Weight

RMR

Daily Activity Burn

Energy Amount

Type your body weight here to calculate Nutrition Level

0

0

600

Your Energy Level

Nutrition Level

1800-2399

LEVEL I

2400-2999

LEVEL II

3000+

LEVEL III

Your Nutrition Level =

LEVEL I

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

---

Sheet 3: Upper Plus & Abs-Core Plus

Power 90X+ - Upper Plus & Abs/Core Plus

Step

Exercise

Week 1 (#1)

Week 1 (#2)

Week 2 (#1)

Week 2 (#2)

Week 3 (#1)

Week 3 (#2)

Week 5 (#1)

Week 5 (#2)

Week 6 (#1)

Week 6 (#2)

Week 7 (#1)

Week 7 (#2)

Week 9 (#1)

Week 9 (#2)

Week 10 (#1)

Week 10 (#2)

Week 11 (#1)

Week 11 (#2)

Week 12 (#1)

Week 12 (#2)

Reps (L / R)

Weight (L / R)

Reps (L / R)

Weight (L / R)

Reps (L / R)

Weight (L / R)

Reps (L / R)

Weight (L / R)

Reps (L / R)

Weight (L / R)

Reps (L / R)

Weight (L / R)

Reps (L / R)

Weight (L / R)

Reps (L / R)

Weight (L / R)

Reps (L / R)

Weight (L / R)

Reps (L / R)

Weight (L / R)

Reps (L / R)

Weight (L / R)

Reps (L / R)

Weight (L / R)

Reps (L / R)

Weight (L / R)

Reps (L / R)

Weight (L / R)

Reps (L / R)

Weight (L / R)

Reps (L / R)

Weight (L / R)

Reps (L / R)

Weight (L / R)

Reps (L / R)

Weight (L / R)

Reps (L / R)

Weight (L / R)

Reps (L / R)

Weight (L / R)

01

Double Double Dip'll Do Ya

02

Dead Leg Switch Pull-up

03

2-Direction Circle Flies

04

Lunge Curls

05

Hammer Kick

06

Frog Push-Ups

07

"L" Chin-Ups

08

Fly Blaster

09

Lean Back Curls

10

1-Legged Bridge Dips

11

Spiderman Push-ups

12

7-Point Pull-ups

13

Warrior Swim

14

Pumper Curls

15

Side Hammer Kick

16

Iso Climber Pushups

17

Clean to Negative

18

Shoulder Everything

19

Bicep Everything

20

Combat Pushups

01

Hanging Toe Tap Knee Raises

02

Tip Toe O Crunch

03

Scorpion Plank

04

Banana Cannonball

05

Hanging Up & Overs

06

Discus Throwers

07

Warrior Bow

08

Scissor Climbers

09

Hanging Knee Kicks

10

Wood Chopper

11

Down Dog Crunch

12

Banana Mason

13

Mixed Bike

14

X Crunch

15

Plank Sphinx with Plange

16

Seated Backstroke

17

Hanging Pelvic Tilt

18

Straight Leg X Crunch

19

360 Chataranga Run

20

Cherry Bomb

Completed >>>>>>>>>

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

Comments >>>>>>>>>

---

Sheet 4: Interval Plus & Abs-Core Plus

Power 90X+ - Interval Plus & Abs/Core Plus

Step

Exercise

Week 1

Week 2

Week 3

Week 9

Week 11

Reps (L / R)

Weight (L / R)

Reps (L / R)

Weight (L / R)

Reps (L / R)

Weight (L / R)

Reps (L / R)

Weight (L / R)

Reps (L / R)

Weight (L / R)

Interval Plus Workout

01

Hanging Toe Tap Knee Raises

02

Tip Toe O Crunch

03

Scorpion Plank

04

Banana Cannonball

05

Hanging Up & Overs

06

Discus Throwers

07

Warrior Bow

08

Scissor Climbers

09

Hanging Knee Kicks

10

Wood Chopper

11

Down Dog Crunch

12

Banana Mason

13

Mixed Bike

14

X Crunch

15

Plank Sphinx with Plange

16

Seated Backstroke

17

Hanging Pelvic Tilt

18

Straight Leg X Crunch

19

360 Chataranga Run

20

Cherry Bomb

Completed >>>>>>>>>

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

Comments >>>>>>>>>

---

Sheet 5: Total Body Plus

Power 90X+ - Total Body Plus

Step

Exercise

Week 1

Week 2

Week 3

Week 5

Week 6

Week 7

Week 9

Week 10

Week 11

Week 12

Reps (L / R)

Weight (L / R)

Reps (L / R)

Weight (L / R)

Reps (L / R)

Weight (L / R)

Reps (L / R)

Weight (L / R)

Reps (L / R)

Weight (L / R)

Reps (L / R)

Weight (L / R)

Reps (L / R)

Weight (L / R)

Reps (L / R)

Weight (L / R)

Reps (L / R)

Weight (L / R)

Reps (L / R)

Weight (L / R)

01

O Crunch Push-Ups

02

Pull-Up Crunch

03

Dead Lift Curl Press

04

Step Kick Back Chair Position

05

Sumo Chair

06

Chuck-Ups

07

Cling On Run

08

Lunge Press Bella Twist

09

Balance Curls

10

Running Man

11

Hindu Pike Push-Ups

12

Lunge Squat Lunge

13

Mr. Moon

14

Kid Play

15

3 & 3

16

Half Dervish

17

Weighted Warrior

18

1 & 1

19

Lara Lunge Crunch

20

Spiderman Jumps

Bonus Round

Bonus Round

Bonus Round

Bonus Round

Bonus Round

Bonus Round

Bonus Round

Bonus Round

Bonus Round

Bonus Round

21

Plyo Push-Ups

Completed >>>>>>>>>

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

Comments >>>>>>>>>

---

Sheet 6: Yoga X

Power 90X+ - Yoga X Workout

Week 0 (#1)

Week 0 (#2)

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Completed >>>>>>>>>

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

Comments >>>>>>>>>

---

Sheet 7: Kenpo Cardio Plus

Power 90X+ - Kenpo Cardio Plus

Week 1

Week 2

Week 3

Week 5

Week 6

Week 7

Week 9

Week 10

Week 11

Week 12

Completed >>>>>>>>>

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

Comments >>>>>>>>>

---

Sheet 8: X Stretch

Power 90X+ - X Stretch

Week 0 (#1)

Week 0 (#2)

Week 0 (Rest)

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Completed >>>>>>>>>

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

Comments >>>>>>>>>

---

Sheet 9: Back & Biceps

Power 90X+ - Back & Biceps Workout
Step	Exercise	Week 4
		Reps (L / R)		Weight (L / R)
01	Wide Front Pull-ups
02	Lawnmowers
03	Twenty ones
04	One-arm Cross-body Curls
05	Switch Grip Pull-ups
06	Elbows-out Lawnmowers
07	Standing Bicep Curls
08	One-arm Concentration Curls
09	Corn Cob Pull-ups
10	Reverse Grip Bent-over Rows
11	Open Arm Curls
12	Static Arm Curls
13	Towel Pull-ups
14	Congdon Locomotives
15	Crouching Cohen Curls
16	One Arm Corkscrew Curls
17	Chin-ups
18	Seated Bent-over Back Flys
19	Curl-up/Hammer Downs
20	Hammer Curls
21	Max Rep Pull-ups
22	Superman
23	In-Out Hammer Curls
24	Strip Set Curls
	Ab Ripper X
	Completed >>>>>>>>>
	[Click here to go back to the Main Calendar Page]
	Comments >>>>>>>>>

---

Sheet 10: Core Synergistics

Power 90X+ - Core Synergistics

Step

Exercise

Week 0

Week 4

Week 8

Reps (L / R)

Weight (L / R)

Reps (L / R)

Weight (L / R)

Reps (L / R)

Weight (L / R)

01

Stack Foot/Stagger Hands Push-Ups

02

Banana Rolls

03

Leaning Crescent Lunges

04

Squat Run

05

Sphinx Push-Ups

06

Bow to Boat

07

Low Lateral Skaters

08

Lunge & Reach

09

Prison Cell Push-Ups

10

Side Hip Raise

11

Squat X Press

12

Plank to Chatarunga Run

13

Walking Push-Ups

14

Superman Banana

15

Lunge-Kickback-Curl-Press

16

Towel Hopping

17

Reach High & Under Push-Ups

18

Steam Engine

19

Dreya Roll

Bonus Round

20

Plank to Chataruna Iso

21

The Halfback

22

Table Dip Leg Raise

Completed >>>>>>>>>

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

Comments >>>>>>>>>

---

Sheet 11: Chest, Shoulders & Triceps

Power 90X+ - Chest, Shoulders & Triceps Workout
Step	Exercise	Week 4
		Reps (L / R)		Weight (L / R)
01	Slow motion 3-in-1 Push-ups
02	In & Out Shoulder Flys
03	Chair Dips
04	Plange Push-ups
05	Pike Presses
06	Side Tri-rises
07	Floor Flys
08	Scarecrows
09	Overhead Tricep Extensions
10	Two-twitch Speed Push-ups
11	Y-Presses
12	Lying Tricep Extensions
13	Side-to-side Push-ups
14	Pour Flys
15	Side-leaning Tricep Extensions
16	One-arm Push-ups
17	Weighted Circles
18	Throw the Bomb
19	Clap or Plyo Push-ups
20	Slo-mo Throws
21	Front-to-back Tricep Extensions
22	One-arm Balance Push-ups
23	Fly row Presses
24	Dumbell Cross-body Blows
	Ab Ripper X
	Completed >>>>>>>>>
	[Click here to go back to the Main Calendar Page]
	Comments >>>>>>>>>

---

Sheet 12: Legs & Back

Power 90X+ - Legs & Back Workout

Step

Exercise

Week 4

Week 8

Reps (L / R)

Weight (L / R)

Reps (L / R)

Weight (L / R)

01

Balanced Lunges

02

Calf Raise Squats

03

Reverse Grip Chin-ups

04

Super Skaters

05

Wall Squat

06

Wide Front Pull-ups

07

Step Back Lunges

08

Alternating Side Lunges

09

Close Grip Overhead Pull-ups

10

Single Leg Wall Squat

11

Dead Lift Squats

12

Switch Grip Pull-ups

13

Three-way Lunge

14

Sneaky Lunge

15

Reverse Grip Chin-ups

16

Chair Salutations

17

Toe Row Iso Lunge

18

Wide Front Pull-ups

19

Groucho Walk

20

Calf Raises

21

Close Grip Overhead Pull-ups

22

80-20 Seibers Speed Squat

23

Switch Grip Pull-ups

Ab Ripper X

Completed >>>>>>>>>

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

Comments >>>>>>>>>

---

Sheet 13: Plyometrics

Power 90X+ - Plyometrics Workout

Week 5

Week 6

Week 7

Week 10

Week 12

Completed >>>>>>>>>

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

Comments >>>>>>>>>

---

Sheet 14: Chest & Back

Power 90X+ - Chest & Back Workout

Step

Exercise

Week 8

Reps (L / R)

Weight (L / R)

01

Standard Push-ups

02

Wide Front Pull-ups

03

Military Push-ups

04

Reverse Grip Chin-ups

05

Wide Fly Push-ups

06

Closed Grip Overhand Pull-ups

07

Decline Push-ups

08

Heavy Pants

09

Diamond Push-ups

10

Lawnmowers

11

Dive-bomber Push-ups

12

Back Flys

Ab Ripper X

Completed >>>>>>>>>

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

Comments >>>>>>>>>

---

Sheet 15: Shoulders & Arms

Power 90X+ - Shoulders & Arms Workout

Step

Exercise

Week 8

Reps (L / R)

Weight

01

Alternating Shoulder Presses

02

In & Out Bicep Curls

03

Two-arm Tricep Kickbacks

04

Deep Swimmer's Presses

05

Full Supination Concentration Curls

06

Chair Dips

07

Upright Rows

08

Static Arm Curls

09

Flip-grip Twist Tricep Kickbacks

10

Two-angle Shoulder Flys

11

Crouching Cohen Curls

12

Lying-down Tricep Extensions

BONUS ROUND

13

In & Out Straight-arm Shoulder Flys

14

Congdon Curls

15

Side Tri-rises

Ab Ripper X

Completed >>>>>>>>>

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

Comments >>>>>>>>>

---

Sheet 16: Cardio X

Power 90X+ - Cardio X

Week 0

Completed >>>>>>>>>

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

Comments >>>>>>>>>

---

Sheet 17: Abs-Core Plus & X Stretch

Power 90X+ - Abs-Core Plus & X Stretch

Week 4

Week 8

Completed >>>>>>>>>

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

Comments >>>>>>>>>