P90X 13 Week Training Schedule

Monday Tuesday Weds Thursday Friday Saturday Sunday

Week 1 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Chest, Back &  Plyometrics Shoulders,  Yoga X Legs, Back &  Kenpo X Rest/Stretch
Abs Arms & Abs Abs

Week 2 Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14

Chest, Back &  Plyometrics Shoulders,  Yoga X Legs, Back &  Kenpo X Rest/Stretch
Abs Arms & Abs Abs

Week 3 Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21

Chest, Back &  Plyometrics Shoulders,  Yoga X Legs, Back &  Kenpo X Rest/Stretch
Abs Arms & Abs Abs

Week 4 Day 22 Day 23 Day 24 Day 25 Day 26 Day 27 Day 28

Recovery  Yoga X Core  Kenpo X X Stretch Core  Yoga X Rest/Stretch
Week Synergistics Synergistics

Week 5 Day 29 Day 30 Day 31 Day 32 Day 33 Day 34 Day 35

Chest,  Plyometrics Back, Biceps  Yoga X Legs, Back &  Kenpo X Rest/Stretch
Shoulders,  & Abs Abs
Triceps & Abs
Week 6 Day 36 Day 37 Day 38 Day 39 Day 40 Day 41 Day 42
Chest,  Plyometrics Back, Biceps  Yoga X Legs, Back &  Kenpo X Rest/Stretch
Shoulders,  & Abs Abs
Triceps & Abs
Week 7 Day 43 Day 44 Day 45 Day 46 Day 47 Day 48 Day 49
Chest,  Plyometrics Back, Biceps  Yoga X Legs, Back &  Kenpo X Rest/Stretch
Shoulders,  & Abs Abs
Triceps & Abs
Week 8 Day 50 Day 51 Day 52 Day 53 Day 54 Day 55 Day 56
Recovery  Yoga X Core  Kenpo X X Stretch Core  Yoga X Rest/Stretch
Week Synergistics Synergistics

Week 9 Day 57 Day 58 Day 59 Day 60 Day 61 Day 62 Day 63

Chest, Back &  Plyometrics Shoulders,  Yoga X Legs, Back &  Kenpo X Rest/Stretch
Abs Arms & Abs Abs

Week 10 Day 64 Day 65 Day 66 Day 67 Day 68 Day 69 Day 70

Chest,  Plyometrics Back, Biceps  Yoga X Legs, Back &  Kenpo X Sunday
Shoulders,  & Abs Abs
Triceps & Abs
Week 11 Day 71 Day 72 Day 73 Day 74 Day 75 Day 76 Day 77
Chest, Back &  Plyometrics Shoulders,  Yoga X Legs, Back &  Kenpo X Rest/Stretch
Abs Arms & Abs Abs

Week 12 Day 78 Day 79 Day 80 Day 81 Day 82 Day 83 Day 84

Chest,  Plyometrics Back, Biceps  Yoga X Legs, Back &  Kenpo X Rest/Stretch
Shoulders,  & Abs Abs
Triceps & Abs
Week 13 Day 85 Day 86 Day 87 Day 88 Day 89 Day 90 Day 91
Recovery  Yoga X Core  Kenpo X X Stretch Core  Yoga X Rest/Stretch
Week Synergistics Synergistics
 P90X Fitness Log
Before Photo & Measurements

Date: Weight: BF%: Resting HR:

Fit Test Heart Rate Maximizer Body Measurements

Pull Ups: Minute 1: Waist: in.
Vertical Leap: Minute 2: Thigh: in.
Push Ups: Minute 3: Calf: in.
Toe Touch: Minute 4: Hips: in.
Wall Squat: Chest: in.
Bicep Curls: Bicep: in.
In & Outs: Tricep: in.
 P90X Fitness Log
After Photo & Measurements

Date: Weight: BF%: Resting HR:

Fit Test Heart Rate Maximizer Body Measurements

Pull Ups: Minute 1: Waist: in.
Vertical Leap: Minute 2: Thigh: in.
Push Ups: Minute 3: Calf: in.
Toe Touch: Minute 4: Hips: in.
Wall Squat: Chest: in.
Bicep Curls: Bicep: in.
In & Outs: Tricep: in.
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Chest, Back & Abs (Work Out Time 52:50)
Date: Goal Actual
Round Reps Weight (lbs) Reps Weight (lbs) Notes

1
Standard Push‐Up
2

1
Wide Grip Pull‐Up
2

1
Millitary Push‐Up
2

1
Reverse Grip Chin 
Up
2

1
Wide Fly Push‐Up
2

1
Close Grip Pull‐Up
2

1
Decline Push‐Up
2

1
Heavy Pants
2

1
Diamond Push‐Up
2

1
Lawn Mower
2

1
Dive Bomber
2

Ab Ripper X Workout Time 16:07
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Plyometrics (Workout Time 58:36)
Date:

Exercise Time Notes

1 Jump Squat 30 sec
2 Run‐Stance Squat 30 sec
3 Airborne Heisman 30 sec
4 Swing Kick 30 Sec
Repeat 1‐4
Rest Interval 30 Sec

5 Squat Reach Jump 30 sec
6 Run‐Stance Squat Switch Pick‐Up 30 sec
7 Double Airborne Heisman 30 sec
30 sec Clockwise
8 Circle Run
30 Sec Counter‐CW
Repeat 5‐8
Rest Interval 30 Sec

9 Jump Knee Tuck 30 Sec
10 Mary Katherine Lunge
h 30 Sec
11 Leapfrog Squat 30 Sec
12 Twist Combo 30 Sec
Repeat 9‐12
Rest Interval 30 Sec

13 Rock Star Hop 30 Sec
14 Gap Jump 30 Sec
15 Squat Jack 30 Sec
16 Military March 30 Sec
Repeat 13‐16
Rest Interval 30 Sec

17 Run Squat 180 Jump Switch
18 Lateral Leapfrog Squat 30 Sec
19 Monster Truck Tire 30 Sec
20 Hot Foot 30 Sec/Foot
Repeat 17‐20
Rest Interval 30 Sec

Bonus Round
21 Pitch & Catch 60 Sec
22 Jump Shot 60 Sec
23 Football Hero 60 Sec
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Shoulders & Arms (Workout Time 59:53)
Date: Goal Actual
Round Reps Weight (lbs) Reps Weight (lbs) Notes
1
Alt. Shoulder Press
2
1
In & Out Bicep Curl
2

Two‐Arm Tricep  1
Kickback 2
1
Deep Swimmer's Presses
2

Full Supination  1
Concentration Curls 2
1
Chair Dips
2
1
Upright Rows
2
1
Static Arm Curls
2

Flip‐Grip Twist Tricep  1
Kickbacks 2

Seated Two‐Angle  1
Shoulder Flys 2
1
Crouching Cohen Curls
2

Lying‐Down Tricep  1
Extensions 2
Bonus Round

In & Out Straight‐Arm  1
Shoulder Flys 2
1
Congdon Curls
2
1
Side Tri‐Raises
2

Ab Ripper X Workout Time 16:07
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Yoga X (Workout Time 92:24)
Date: Exercise Time Notes
Runner's Pose

Crescent Pose

Warrior One

Warrior Two

Reverse Warrior

Triangle Pose
Moving Asanas
Twisting Triangle

Chair to Twisting Chair

Right‐Angle Pose to Exterior
Prayer Twist from Runner's Pose to Side 
Arm Balance
Warrior Three to Standing Splits

Half Moon to Twisting Half Moon
Tree 90 Sec
Balance 
Royal Dancer 90 Sec
Postures
Standing Leg Extension 30 Sec

Crane 60 Sec
Seated Spinal Stretch 5 Breaths E. Side
Cat Streatch 9 Reps
Frog 60 Sec
Floor Work
Bridge or Wheel 5 Breaths
Plough Into Shoulder Stand w/ Leg 
Variations into Plough 30 Sec
Table 5 Breaths
Cobbler Pose 60 Sec
One‐Legged Hamstring Stretch into Two 
Legged

Touch The Sky

Boat
Half Boat 30 Sec E. Side
The Yoga Belly
Scissor 30 Sec E. Side
Torso Twist Hold 30 Sec E. Side
Deep Torso Twist Hold 30 Sec E. Side
Touch The Sky 60 Sec

Side Twist

Glute Stretch
Happy Baby
Floor Work Child's Pose
Shavasana (Corpse Pose)

Fetal Pose
Mediation Pose (Lotus)
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Legs, Back & Abs (Workout Time 58:56)
Date: Goal Actual
Round Reps/Time Reps/Time Notes

Balance Lunge 1 25/side

Calf Raise Squat 1

1
Reverse Chin Up
2

Super Skater 1 25/side

Wall Squat 1 90 Sec

1
Wide Front Pull‐Up
2

Step Back Lunge 1 15/side

Alt. Side Lunge 1 24

1
Closed Grip Overhand Pull‐Up
2

Single‐Leg Wall Squat 1 60 Sec

Deadlift Squat 1 20/leg

1
Switch Grip Pull‐Up
2

Ballistic Stretch 1 60 Sec

Three‐Way Lunge 1 30

Sneaky Lunge 1 20

Chair Salutations 1 2

Toe‐Roll Iso Lunge 1 20

Groucho Walk 1 45 Sec

Calf Raises 1 75

80/20 Cyber‐Speed Squat 1 30/leg

Ab Ripper X Workout Time 16:07
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Kenpo X (Workout Time 55:46)
Date:
Exercise Reps/Time Notes
Twist & Pivot 25/side
Twist & Pivot w/ Hook & Uppercut 25/side
20/side
Jabs
10 Doubles/side
Jab/Cross 25/side
Jab/Cross/Hook 25/side
Jab/Cross/Hook/Uppercut 25/side
Cardio Break
20 Reps
Step Drag/High‐Low Punch
10 Doubles/side
Jab/Cross Switch 20
Hook/Uppercut Switch 20
20/side
Knee Kick
10 Doubles/side
Cardio Break
Side Kick 30/side
Back Kick 25/side
Three‐Direction Kick 72
Side Lunge w/ High Sword/Low 
Hammer 15/side
15/Side
Step Drag/Claw/Low Punch
10 Doubles/side
Cardio Break
High Block 30
Inward Block 30
Outward Block 30
Downard Block 30
Star Block 16
Cardio Break
Front Shuffle w/ High Block/Low  15/side
Punch 10 Doubles/side
Knee/Back Kick 15/side
Front & Back 
Knuckles/Ball/kick/Back Kick 10/Side
Hook/Uppercut/Low Side Kick 10/Side
Elbow Series 30
Vertical Punches 100
Cardio Break
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Rest Day/Stretch Day
Date:
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Chest, Back & Abs (Work Out Time 52:50)
Date: Goal Actual
Round Reps Weight (lbs) Reps Weight (lbs) Notes

1
Standard Push‐Up
2

1
Wide Grip Pull‐Up
2

1
Millitary Push‐Up
2

1
Reverse Grip Chin 
Up
2

1
Wide Fly Push‐Up
2

1
Close Grip Pull‐Up
2

1
Decline Push‐Up
2

1
Heavy Pants
2

1
Diamond Push‐Up
2

1
Lawn Mower
2

1
Dive Bomber
2

Ab Ripper X Workout Time 16:07
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Plyometrics (Workout Time 58:36)
Date:

Exercise Time Notes

1 Jump Squat 30 sec
2 Run‐Stance Squat 30 sec
3 Airborne Heisman 30 sec
4 Swing Kick 30 Sec
Repeat 1‐4
Rest Interval 30 Sec

5 Squat Reach Jump 30 sec
6 Run‐Stance Squat Switch Pick‐Up 30 sec
7 Double Airborne Heisman 30 sec
30 sec Clockwise
8 Circle Run
30 Sec Counter‐CW
Repeat 5‐8
Rest Interval 30 Sec

9 Jump Knee Tuck 30 Sec
10 Mary Katherine Lunge
h 30 Sec
11 Leapfrog Squat 30 Sec
12 Twist Combo 30 Sec
Repeat 9‐12
Rest Interval 30 Sec

13 Rock Star Hop 30 Sec
14 Gap Jump 30 Sec
15 Squat Jack 30 Sec
16 Military March 30 Sec
Repeat 13‐16
Rest Interval 30 Sec

17 Run Squat 180 Jump Switch
18 Lateral Leapfrog Squat 30 Sec
19 Monster Truck Tire 30 Sec
20 Hot Foot 30 Sec/Foot
Repeat 17‐20
Rest Interval 30 Sec

Bonus Round
21 Pitch & Catch 60 Sec
22 Jump Shot 60 Sec
23 Football Hero 60 Sec
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Shoulders & Arms (Workout Time 59:53)
Date: Goal Actual
Round Reps Weight (lbs) Reps Weight (lbs) Notes
1
Alt. Shoulder Press
2
1
In & Out Bicep Curl
2

Two‐Arm Tricep  1
Kickback 2
1
Deep Swimmer's Presses
2

Full Supination  1
Concentration Curls 2
1
Chair Dips
2
1
Upright Rows
2
1
Static Arm Curls
2

Flip‐Grip Twist Tricep  1
Kickbacks 2

Seated Two‐Angle  1
Shoulder Flys 2
1
Crouching Cohen Curls
2

Lying‐Down Tricep  1
Extensions 2
Bonus Round

In & Out Straight‐Arm  1
Shoulder Flys 2
1
Congdon Curls
2
1
Side Tri‐Raises
2

Ab Ripper X Workout Time 16:07
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Yoga X (Workout Time 92:24)
Date: Exercise Time Notes
Runner's Pose

Crescent Pose

Warrior One

Warrior Two

Reverse Warrior

Triangle Pose
Moving Asanas
Twisting Triangle

Chair to Twisting Chair

Right‐Angle Pose to Exterior
Prayer Twist from Runner's Pose to Side 
Arm Balance
Warrior Three to Standing Splits

Half Moon to Twisting Half Moon
Tree 90 Sec
Balance 
Royal Dancer 90 Sec
Postures
Standing Leg Extension 30 Sec

Crane 60 Sec
Seated Spinal Stretch 5 Breaths E. Side
Cat Streatch 9 Reps
Frog 60 Sec
Floor Work
Bridge or Wheel 5 Breaths
Plough Into Shoulder Stand w/ Leg 
Variations into Plough 30 Sec
Table 5 Breaths
Cobbler Pose 60 Sec
One‐Legged Hamstring Stretch into Two 
Legged

Touch The Sky

Boat
Half Boat 30 Sec E. Side
The Yoga Belly
Scissor 30 Sec E. Side
Torso Twist Hold 30 Sec E. Side
Deep Torso Twist Hold 30 Sec E. Side
Touch The Sky 60 Sec

Side Twist

Glute Stretch
Happy Baby
Floor Work Child's Pose
Shavasana (Corpse Pose)

Fetal Pose
Mediation Pose (Lotus)
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Legs, Back & Abs (Workout Time 58:56)
Date: Goal Actual
Round Reps/Time Reps/Time Notes

Balance Lunge 1 25/side

Calf Raise Squat 1

1
Reverse Chin Up
2

Super Skater 1 25/side

Wall Squat 1 90 Sec

1
Wide Front Pull‐Up
2

Step Back Lunge 1 15/side

Alt. Side Lunge 1 24

1
Closed Grip Overhand Pull‐Up
2

Single‐Leg Wall Squat 1 60 Sec

Deadlift Squat 1 20/leg

1
Switch Grip Pull‐Up
2

Ballistic Stretch 1 60 Sec

Three‐Way Lunge 1 30

Sneaky Lunge 1 20

Chair Salutations 1 2

Toe‐Roll Iso Lunge 1 20

Groucho Walk 1 45 Sec

Calf Raises 1 75

80/20 Cyber‐Speed Squat 1 30/leg

Ab Ripper X Workout Time 16:07
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Kenpo X (Workout Time 55:46)
Date:
Exercise Reps/Time Notes
Twist & Pivot 25/side
Twist & Pivot w/ Hook & Uppercut 25/side
20/side
Jabs
10 Doubles/side
Jab/Cross 25/side
Jab/Cross/Hook 25/side
Jab/Cross/Hook/Uppercut 25/side
Cardio Break
20 Reps
Step Drag/High‐Low Punch
10 Doubles/side
Jab/Cross Switch 20
Hook/Uppercut Switch 20
20/side
Knee Kick
10 Doubles/side
Cardio Break
Side Kick 30/side
Back Kick 25/side
Three‐Direction Kick 72
Side Lunge w/ High Sword/Low 
Hammer 15/side
15/Side
Step Drag/Claw/Low Punch
10 Doubles/side
Cardio Break
High Block 30
Inward Block 30
Outward Block 30
Downard Block 30
Star Block 16
Cardio Break
Front Shuffle w/ High Block/Low  15/side
Punch 10 Doubles/side
Knee/Back Kick 15/side
Front & Back 
Knuckles/Ball/kick/Back Kick 10/Side
Hook/Uppercut/Low Side Kick 10/Side
Elbow Series 30
Vertical Punches 100
Cardio Break
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Rest Day/Stretch Day
Date:
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Chest, Back & Abs (Work Out Time 52:50)
Date: Goal Actual
Round Reps Weight (lbs) Reps Weight (lbs) Notes

1
Standard Push‐Up
2

1
Wide Grip Pull‐Up
2

1
Millitary Push‐Up
2

1
Reverse Grip Chin 
Up
2

1
Wide Fly Push‐Up
2

1
Close Grip Pull‐Up
2

1
Decline Push‐Up
2

1
Heavy Pants
2

1
Diamond Push‐Up
2

1
Lawn Mower
2

1
Dive Bomber
2

Ab Ripper X Workout Time 16:07
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Plyometrics (Workout Time 58:36)
Date:

Exercise Time Notes

1 Jump Squat 30 sec
2 Run‐Stance Squat 30 sec
3 Airborne Heisman 30 sec
4 Swing Kick 30 Sec
Repeat 1‐4
Rest Interval 30 Sec

5 Squat Reach Jump 30 sec
6 Run‐Stance Squat Switch Pick‐Up 30 sec
7 Double Airborne Heisman 30 sec
30 sec Clockwise
8 Circle Run
30 Sec Counter‐CW
Repeat 5‐8
Rest Interval 30 Sec

9 Jump Knee Tuck 30 Sec
10 Mary Katherine Lunge
h 30 Sec
11 Leapfrog Squat 30 Sec
12 Twist Combo 30 Sec
Repeat 9‐12
Rest Interval 30 Sec

13 Rock Star Hop 30 Sec
14 Gap Jump 30 Sec
15 Squat Jack 30 Sec
16 Military March 30 Sec
Repeat 13‐16
Rest Interval 30 Sec

17 Run Squat 180 Jump Switch
18 Lateral Leapfrog Squat 30 Sec
19 Monster Truck Tire 30 Sec
20 Hot Foot 30 Sec/Foot
Repeat 17‐20
Rest Interval 30 Sec

Bonus Round
21 Pitch & Catch 60 Sec
22 Jump Shot 60 Sec
23 Football Hero 60 Sec
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Shoulders & Arms (Workout Time 59:53)
Date: Goal Actual
Round Reps Weight (lbs) Reps Weight (lbs) Notes
1
Alt. Shoulder Press
2
1
In & Out Bicep Curl
2

Two‐Arm Tricep  1
Kickback 2
1
Deep Swimmer's Presses
2

Full Supination  1
Concentration Curls 2
1
Chair Dips
2
1
Upright Rows
2
1
Static Arm Curls
2

Flip‐Grip Twist Tricep  1
Kickbacks 2

Seated Two‐Angle  1
Shoulder Flys 2
1
Crouching Cohen Curls
2

Lying‐Down Tricep  1
Extensions 2
Bonus Round

In & Out Straight‐Arm  1
Shoulder Flys 2
1
Congdon Curls
2
1
Side Tri‐Raises
2

Ab Ripper X Workout Time 16:07
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Yoga X (Workout Time 92:24)
Date: Exercise Time Notes
Runner's Pose

Crescent Pose

Warrior One

Warrior Two

Reverse Warrior

Triangle Pose
Moving Asanas
Twisting Triangle

Chair to Twisting Chair

Right‐Angle Pose to Exterior
Prayer Twist from Runner's Pose to Side 
Arm Balance
Warrior Three to Standing Splits

Half Moon to Twisting Half Moon
Tree 90 Sec
Balance 
Royal Dancer 90 Sec
Postures
Standing Leg Extension 30 Sec

Crane 60 Sec
Seated Spinal Stretch 5 Breaths E. Side
Cat Streatch 9 Reps
Frog 60 Sec
Floor Work
Bridge or Wheel 5 Breaths
Plough Into Shoulder Stand w/ Leg 
Variations into Plough 30 Sec
Table 5 Breaths
Cobbler Pose 60 Sec
One‐Legged Hamstring Stretch into Two 
Legged

Touch The Sky

Boat
Half Boat 30 Sec E. Side
The Yoga Belly
Scissor 30 Sec E. Side
Torso Twist Hold 30 Sec E. Side
Deep Torso Twist Hold 30 Sec E. Side
Touch The Sky 60 Sec

Side Twist

Glute Stretch
Happy Baby
Floor Work Child's Pose
Shavasana (Corpse Pose)

Fetal Pose
Mediation Pose (Lotus)
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Legs, Back & Abs (Workout Time 58:56)
Date: Goal Actual
Round Reps/Time Reps/Time Notes

Balance Lunge 1 25/side

Calf Raise Squat 1

1
Reverse Chin Up
2

Super Skater 1 25/side

Wall Squat 1 90 Sec

1
Wide Front Pull‐Up
2

Step Back Lunge 1 15/side

Alt. Side Lunge 1 24

1
Closed Grip Overhand Pull‐Up
2

Single‐Leg Wall Squat 1 60 Sec

Deadlift Squat 1 20/leg

1
Switch Grip Pull‐Up
2

Ballistic Stretch 1 60 Sec

Three‐Way Lunge 1 30

Sneaky Lunge 1 20

Chair Salutations 1 2

Toe‐Roll Iso Lunge 1 20

Groucho Walk 1 45 Sec

Calf Raises 1 75

80/20 Cyber‐Speed Squat 1 30/leg

Ab Ripper X Workout Time 16:07
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Kenpo X (Workout Time 55:46)
Date:
Exercise Reps/Time Notes
Twist & Pivot 25/side
Twist & Pivot w/ Hook & Uppercut 25/side
20/side
Jabs
10 Doubles/side
Jab/Cross 25/side
Jab/Cross/Hook 25/side
Jab/Cross/Hook/Uppercut 25/side
Cardio Break
20 Reps
Step Drag/High‐Low Punch
10 Doubles/side
Jab/Cross Switch 20
Hook/Uppercut Switch 20
20/side
Knee Kick
10 Doubles/side
Cardio Break
Side Kick 30/side
Back Kick 25/side
Three‐Direction Kick 72
Side Lunge w/ High Sword/Low 
Hammer 15/side
15/Side
Step Drag/Claw/Low Punch
10 Doubles/side
Cardio Break
High Block 30
Inward Block 30
Outward Block 30
Downard Block 30
Star Block 16
Cardio Break
Front Shuffle w/ High Block/Low  15/side
Punch 10 Doubles/side
Knee/Back Kick 15/side
Front & Back 
Knuckles/Ball/kick/Back Kick 10/Side
Hook/Uppercut/Low Side Kick 10/Side
Elbow Series 30
Vertical Punches 100
Cardio Break
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Rest Day/Stretch Day
Date:
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Yoga X (Workout Time 92:24)
Date: Exercise Time Notes
Runner's Pose

Crescent Pose

Warrior One

Warrior Two

Reverse Warrior

Triangle Pose
Moving Asanas
Twisting Triangle

Chair to Twisting Chair

Right‐Angle Pose to Exterior
Prayer Twist from Runner's Pose to Side 
Arm Balance
Warrior Three to Standing Splits

Half Moon to Twisting Half Moon
Tree 90 Sec
Balance 
Royal Dancer 90 Sec
Postures
Standing Leg Extension 30 Sec

Crane 60 Sec
Seated Spinal Stretch 5 Breaths E. Side
Cat Streatch 9 Reps
Frog 60 Sec
Floor Work
Bridge or Wheel 5 Breaths
Plough Into Shoulder Stand w/ Leg 
Variations into Plough 30 Sec
Table 5 Breaths
Cobbler Pose 60 Sec
One‐Legged Hamstring Stretch into Two 
Legged

Touch The Sky

Boat
Half Boat 30 Sec E. Side
The Yoga Belly
Scissor 30 Sec E. Side
Torso Twist Hold 30 Sec E. Side
Deep Torso Twist Hold 30 Sec E. Side
Touch The Sky 60 Sec

Side Twist

Glute Stretch
Happy Baby
Floor Work Child's Pose
Shavasana (Corpse Pose)

Fetal Pose
Mediation Pose (Lotus)
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Core Synergistics (Workout Time 57:27)
Date:
Exercise Reps/Time Notes
Stacked Foot/Staggered Hands 
Push‐Up

Banana Roll 2
Leaning Crescent Lunges 24

Squat Run 60 Sec

Sphinx Push‐Up

Bow to Boat 5
Low Lateral Skaters 20

Lunge & Reach 120 Sec

Break & Stretch 45 Sec
Prison Cell Push‐Up 8

Side Hip Raise 30‐40

Squat X‐Press 30

Plank to Chaturanga Run 60 Sec

Walking Push‐Up 4 Each
Superman Banana 60 Sec

Lunge Kickback Curl Press 20

Towel Hoppers 60 Sec

Ballistic Stretch 45 Sec

Reach High & Under Push‐Ups Max

Steam Engine 50
Dreya Roll

Knee/Back Kick 15/side

Bonus Round

Plank to Chaturanga Iso 10/10 Count

Halfback 60 Sec

Table Dip Leg Raise 60 Sec
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Kenpo X (Workout Time 55:46)
Date:
Exercise Reps/Time Notes
Twist & Pivot 25/side
Twist & Pivot w/ Hook & Uppercut 25/side
20/side
Jabs
10 Doubles/side
Jab/Cross 25/side
Jab/Cross/Hook 25/side
Jab/Cross/Hook/Uppercut 25/side
Cardio Break
20 Reps
Step Drag/High‐Low Punch
10 Doubles/side
Jab/Cross Switch 20
Hook/Uppercut Switch 20
20/side
Knee Kick
10 Doubles/side
Cardio Break
Side Kick 30/side
Back Kick 25/side
Three‐Direction Kick 72
Side Lunge w/ High Sword/Low 
Hammer 15/side
15/Side
Step Drag/Claw/Low Punch
10 Doubles/side
Cardio Break
High Block 30
Inward Block 30
Outward Block 30
Downard Block 30
Star Block 16
Cardio Break
Front Shuffle w/ High Block/Low  15/side
Punch 10 Doubles/side
Knee/Back Kick 15/side
Front & Back 
Knuckles/Ball/kick/Back Kick 10/Side
Hook/Uppercut/Low Side Kick 10/Side
Elbow Series 30
Vertical Punches 100
Cardio Break
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Rest Day/Stretch Day
Date:
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Core Synergistics (Workout Time 57:27)
Date:
Exercise Reps/Time Notes
Stacked Foot/Staggered Hands 
Push‐Up

Banana Roll 2
Leaning Crescent Lunges 24

Squat Run 60 Sec

Sphinx Push‐Up

Bow to Boat 5
Low Lateral Skaters 20

Lunge & Reach 120 Sec

Break & Stretch 45 Sec
Prison Cell Push‐Up 8

Side Hip Raise 30‐40

Squat X‐Press 30

Plank to Chaturanga Run 60 Sec

Walking Push‐Up 4 Each
Superman Banana 60 Sec

Lunge Kickback Curl Press 20

Towel Hoppers 60 Sec

Ballistic Stretch 45 Sec

Reach High & Under Push‐Ups Max

Steam Engine 50
Dreya Roll

Knee/Back Kick 15/side

Bonus Round

Plank to Chaturanga Iso 10/10 Count

Halfback 60 Sec

Table Dip Leg Raise 60 Sec
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Yoga X (Workout Time 92:24)
Date: Exercise Time Notes
Runner's Pose

Crescent Pose

Warrior One

Warrior Two

Reverse Warrior

Triangle Pose
Moving Asanas
Twisting Triangle

Chair to Twisting Chair

Right‐Angle Pose to Exterior
Prayer Twist from Runner's Pose to Side 
Arm Balance
Warrior Three to Standing Splits

Half Moon to Twisting Half Moon
Tree 90 Sec
Balance 
Royal Dancer 90 Sec
Postures
Standing Leg Extension 30 Sec

Crane 60 Sec
Seated Spinal Stretch 5 Breaths E. Side
Cat Streatch 9 Reps
Frog 60 Sec
Floor Work
Bridge or Wheel 5 Breaths
Plough Into Shoulder Stand w/ Leg 
Variations into Plough 30 Sec
Table 5 Breaths
Cobbler Pose 60 Sec
One‐Legged Hamstring Stretch into Two 
Legged

Touch The Sky

Boat
Half Boat 30 Sec E. Side
The Yoga Belly
Scissor 30 Sec E. Side
Torso Twist Hold 30 Sec E. Side
Deep Torso Twist Hold 30 Sec E. Side
Touch The Sky 60 Sec

Side Twist

Glute Stretch
Happy Baby
Floor Work Child's Pose
Shavasana (Corpse Pose)

Fetal Pose
Mediation Pose (Lotus)
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Rest Day/Stretch Day
Date:
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Chest, Shoulders, Triceps & Ab Ripper X (Workout Time 55:44)
Date: Goal Actual
Reps Weight (lbs) Reps Weight (lbs) Notes
Slow Motion 3‐in‐1 Push‐
Ups
in & Out Shoulder Flys

Chair Dips

Plange Push‐Ups

Pike Presses

Side Tri‐Raises

Floor Flys

Scarecrows
Overhead Tricep 
Extensions
Two‐Twitch 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
AB Ripper X Workout Time 16:07
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Plyometrics (Workout Time 58:36)
Date:

Exercise Time Notes

1 Jump Squat 30 sec
2 Run‐Stance Squat 30 sec
3 Airborne Heisman 30 sec
4 Swing Kick 30 Sec
Repeat 1‐4
Rest Interval 30 Sec

5 Squat Reach Jump 30 sec
6 Run‐Stance Squat Switch Pick‐Up 30 sec
7 Double Airborne Heisman 30 sec
30 sec Clockwise
8 Circle Run
30 Sec Counter‐CW
Repeat 5‐8
Rest Interval 30 Sec

9 Jump Knee Tuck 30 Sec
10 Mary Katherine Lunge
h 30 Sec
11 Leapfrog Squat 30 Sec
12 Twist Combo 30 Sec
Repeat 9‐12
Rest Interval 30 Sec

13 Rock Star Hop 30 Sec
14 Gap Jump 30 Sec
15 Squat Jack 30 Sec
16 Military March 30 Sec
Repeat 13‐16
Rest Interval 30 Sec

17 Run Squat 180 Jump Switch
18 Lateral Leapfrog Squat 30 Sec
19 Monster Truck Tire 30 Sec
20 Hot Foot 30 Sec/Foot
Repeat 17‐20
Rest Interval 30 Sec

Bonus Round
21 Pitch & Catch 60 Sec
22 Jump Shot 60 Sec
23 Football Hero 60 Sec
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Back, Biceps & Ab Ripper X (Workout Time 51:36)
Date: Goal Actual
Reps Weight (lbs) Reps Weight (lbs) Notes
Wide Front Pull‐Ups
Lawn Mowers

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

Towl 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

AB Ripper X Workout Time 16:07
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Yoga X (Workout Time 92:24)
Date: Exercise Time Notes
Runner's Pose

Crescent Pose

Warrior One

Warrior Two

Reverse Warrior

Triangle Pose
Moving Asanas
Twisting Triangle

Chair to Twisting Chair

Right‐Angle Pose to Exterior
Prayer Twist from Runner's Pose to Side 
Arm Balance
Warrior Three to Standing Splits

Half Moon to Twisting Half Moon
Tree 90 Sec
Balance 
Royal Dancer 90 Sec
Postures
Standing Leg Extension 30 Sec

Crane 60 Sec
Seated Spinal Stretch 5 Breaths E. Side
Cat Streatch 9 Reps
Frog 60 Sec
Floor Work
Bridge or Wheel 5 Breaths
Plough Into Shoulder Stand w/ Leg 
Variations into Plough 30 Sec
Table 5 Breaths
Cobbler Pose 60 Sec
One‐Legged Hamstring Stretch into Two 
Legged

Touch The Sky

Boat
Half Boat 30 Sec E. Side
The Yoga Belly
Scissor 30 Sec E. Side
Torso Twist Hold 30 Sec E. Side
Deep Torso Twist Hold 30 Sec E. Side
Touch The Sky 60 Sec

Side Twist

Glute Stretch
Happy Baby
Floor Work Child's Pose
Shavasana (Corpse Pose)

Fetal Pose
Mediation Pose (Lotus)
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Legs, Back & Abs (Workout Time 58:56)
Date: Goal Actual
Round Reps/Time Reps/Time Notes

Balance Lunge 1 25/side

Calf Raise Squat 1

1
Reverse Chin Up
2

Super Skater 1 25/side

Wall Squat 1 90 Sec

1
Wide Front Pull‐Up
2

Step Back Lunge 1 15/side

Alt. Side Lunge 1 24

1
Closed Grip Overhand Pull‐Up
2

Single‐Leg Wall Squat 1 60 Sec

Deadlift Squat 1 20/leg

1
Switch Grip Pull‐Up
2

Ballistic Stretch 1 60 Sec

Three‐Way Lunge 1 30

Sneaky Lunge 1 20

Chair Salutations 1 2

Toe‐Roll Iso Lunge 1 20

Groucho Walk 1 45 Sec

Calf Raises 1 75

80/20 Cyber‐Speed Squat 1 30/leg

Ab Ripper X Workout Time 16:07
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Kenpo X (Workout Time 55:46)
Date:
Exercise Reps/Time Notes
Twist & Pivot 25/side
Twist & Pivot w/ Hook & Uppercut 25/side
20/side
Jabs
10 Doubles/side
Jab/Cross 25/side
Jab/Cross/Hook 25/side
Jab/Cross/Hook/Uppercut 25/side
Cardio Break
20 Reps
Step Drag/High‐Low Punch
10 Doubles/side
Jab/Cross Switch 20
Hook/Uppercut Switch 20
20/side
Knee Kick
10 Doubles/side
Cardio Break
Side Kick 30/side
Back Kick 25/side
Three‐Direction Kick 72
Side Lunge w/ High Sword/Low 
Hammer 15/side
15/Side
Step Drag/Claw/Low Punch
10 Doubles/side
Cardio Break
High Block 30
Inward Block 30
Outward Block 30
Downard Block 30
Star Block 16
Cardio Break
Front Shuffle w/ High Block/Low  15/side
Punch 10 Doubles/side
Knee/Back Kick 15/side
Front & Back 
Knuckles/Ball/kick/Back Kick 10/Side
Hook/Uppercut/Low Side Kick 10/Side
Elbow Series 30
Vertical Punches 100
Cardio Break
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Rest Day/Stretch Day
Date:
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Chest, Shoulders, Triceps & Ab Ripper X (Workout Time 55:44)
Date: Goal Actual
Reps Weight (lbs) Reps Weight (lbs) Notes
Slow Motion 3‐in‐1 Push‐
Ups
in & Out Shoulder Flys

Chair Dips

Plange Push‐Ups

Pike Presses

Side Tri‐Raises

Floor Flys

Scarecrows
Overhead Tricep 
Extensions
Two‐Twitch 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
AB Ripper X Workout Time 16:07
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Plyometrics (Workout Time 58:36)
Date:

Exercise Time Notes

1 Jump Squat 30 sec
2 Run‐Stance Squat 30 sec
3 Airborne Heisman 30 sec
4 Swing Kick 30 Sec
Repeat 1‐4
Rest Interval 30 Sec

5 Squat Reach Jump 30 sec
6 Run‐Stance Squat Switch Pick‐Up 30 sec
7 Double Airborne Heisman 30 sec
30 sec Clockwise
8 Circle Run
30 Sec Counter‐CW
Repeat 5‐8
Rest Interval 30 Sec

9 Jump Knee Tuck 30 Sec
10 Mary Katherine Lunge
h 30 Sec
11 Leapfrog Squat 30 Sec
12 Twist Combo 30 Sec
Repeat 9‐12
Rest Interval 30 Sec

13 Rock Star Hop 30 Sec
14 Gap Jump 30 Sec
15 Squat Jack 30 Sec
16 Military March 30 Sec
Repeat 13‐16
Rest Interval 30 Sec

17 Run Squat 180 Jump Switch
18 Lateral Leapfrog Squat 30 Sec
19 Monster Truck Tire 30 Sec
20 Hot Foot 30 Sec/Foot
Repeat 17‐20
Rest Interval 30 Sec

Bonus Round
21 Pitch & Catch 60 Sec
22 Jump Shot 60 Sec
23 Football Hero 60 Sec
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Back, Biceps & Ab Ripper X (Workout Time 51:36)
Date: Goal Actual
Reps Weight (lbs) Reps Weight (lbs) Notes
Wide Front Pull‐Ups
Lawn Mowers

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

Towl 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

AB Ripper X Workout Time 16:07
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Yoga X (Workout Time 92:24)
Date: Exercise Time Notes
Runner's Pose

Crescent Pose

Warrior One

Warrior Two

Reverse Warrior

Triangle Pose
Moving Asanas
Twisting Triangle

Chair to Twisting Chair

Right‐Angle Pose to Exterior
Prayer Twist from Runner's Pose to Side 
Arm Balance
Warrior Three to Standing Splits

Half Moon to Twisting Half Moon
Tree 90 Sec
Balance 
Royal Dancer 90 Sec
Postures
Standing Leg Extension 30 Sec

Crane 60 Sec
Seated Spinal Stretch 5 Breaths E. Side
Cat Streatch 9 Reps
Frog 60 Sec
Floor Work
Bridge or Wheel 5 Breaths
Plough Into Shoulder Stand w/ Leg 
Variations into Plough 30 Sec
Table 5 Breaths
Cobbler Pose 60 Sec
One‐Legged Hamstring Stretch into Two 
Legged

Touch The Sky

Boat
Half Boat 30 Sec E. Side
The Yoga Belly
Scissor 30 Sec E. Side
Torso Twist Hold 30 Sec E. Side
Deep Torso Twist Hold 30 Sec E. Side
Touch The Sky 60 Sec

Side Twist

Glute Stretch
Happy Baby
Floor Work Child's Pose
Shavasana (Corpse Pose)

Fetal Pose
Mediation Pose (Lotus)
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Legs, Back & Abs (Workout Time 58:56)
Date: Goal Actual
Round Reps/Time Reps/Time Notes

Balance Lunge 1 25/side

Calf Raise Squat 1

1
Reverse Chin Up
2

Super Skater 1 25/side

Wall Squat 1 90 Sec

1
Wide Front Pull‐Up
2

Step Back Lunge 1 15/side

Alt. Side Lunge 1 24

1
Closed Grip Overhand Pull‐Up
2

Single‐Leg Wall Squat 1 60 Sec

Deadlift Squat 1 20/leg

1
Switch Grip Pull‐Up
2

Ballistic Stretch 1 60 Sec

Three‐Way Lunge 1 30

Sneaky Lunge 1 20

Chair Salutations 1 2

Toe‐Roll Iso Lunge 1 20

Groucho Walk 1 45 Sec

Calf Raises 1 75

80/20 Cyber‐Speed Squat 1 30/leg

Ab Ripper X Workout Time 16:07
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Kenpo X (Workout Time 55:46)
Date:
Exercise Reps/Time Notes
Twist & Pivot 25/side
Twist & Pivot w/ Hook & Uppercut 25/side
20/side
Jabs
10 Doubles/side
Jab/Cross 25/side
Jab/Cross/Hook 25/side
Jab/Cross/Hook/Uppercut 25/side
Cardio Break
20 Reps
Step Drag/High‐Low Punch
10 Doubles/side
Jab/Cross Switch 20
Hook/Uppercut Switch 20
20/side
Knee Kick
10 Doubles/side
Cardio Break
Side Kick 30/side
Back Kick 25/side
Three‐Direction Kick 72
Side Lunge w/ High Sword/Low 
Hammer 15/side
15/Side
Step Drag/Claw/Low Punch
10 Doubles/side
Cardio Break
High Block 30
Inward Block 30
Outward Block 30
Downard Block 30
Star Block 16
Cardio Break
Front Shuffle w/ High Block/Low  15/side
Punch 10 Doubles/side
Knee/Back Kick 15/side
Front & Back 
Knuckles/Ball/kick/Back Kick 10/Side
Hook/Uppercut/Low Side Kick 10/Side
Elbow Series 30
Vertical Punches 100
Cardio Break
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Rest Day/Stretch Day
Date:
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Chest, Shoulders, Triceps & Ab Ripper X (Workout Time 55:44)
Date: Goal Actual
Reps Weight (lbs) Reps Weight (lbs) Notes
Slow Motion 3‐in‐1 Push‐
Ups
in & Out Shoulder Flys

Chair Dips

Plange Push‐Ups

Pike Presses

Side Tri‐Raises

Floor Flys

Scarecrows
Overhead Tricep 
Extensions
Two‐Twitch 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
AB Ripper X Workout Time 16:07
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Plyometrics (Workout Time 58:36)
Date:

Exercise Time Notes

1 Jump Squat 30 sec
2 Run‐Stance Squat 30 sec
3 Airborne Heisman 30 sec
4 Swing Kick 30 Sec
Repeat 1‐4
Rest Interval 30 Sec

5 Squat Reach Jump 30 sec
6 Run‐Stance Squat Switch Pick‐Up 30 sec
7 Double Airborne Heisman 30 sec
30 sec Clockwise
8 Circle Run
30 Sec Counter‐CW
Repeat 5‐8
Rest Interval 30 Sec

9 Jump Knee Tuck 30 Sec
10 Mary Katherine Lunge
h 30 Sec
11 Leapfrog Squat 30 Sec
12 Twist Combo 30 Sec
Repeat 9‐12
Rest Interval 30 Sec

13 Rock Star Hop 30 Sec
14 Gap Jump 30 Sec
15 Squat Jack 30 Sec
16 Military March 30 Sec
Repeat 13‐16
Rest Interval 30 Sec

17 Run Squat 180 Jump Switch
18 Lateral Leapfrog Squat 30 Sec
19 Monster Truck Tire 30 Sec
20 Hot Foot 30 Sec/Foot
Repeat 17‐20
Rest Interval 30 Sec

Bonus Round
21 Pitch & Catch 60 Sec
22 Jump Shot 60 Sec
23 Football Hero 60 Sec
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Back, Biceps & Ab Ripper X (Workout Time 51:36)
Date: Goal Actual
Reps Weight (lbs) Reps Weight (lbs) Notes
Wide Front Pull‐Ups
Lawn Mowers

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

Towl 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

AB Ripper X Workout Time 16:07
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Yoga X (Workout Time 92:24)
Date: Exercise Time Notes
Runner's Pose

Crescent Pose

Warrior One

Warrior Two

Reverse Warrior

Triangle Pose
Moving Asanas
Twisting Triangle

Chair to Twisting Chair

Right‐Angle Pose to Exterior
Prayer Twist from Runner's Pose to Side 
Arm Balance
Warrior Three to Standing Splits

Half Moon to Twisting Half Moon
Tree 90 Sec
Balance 
Royal Dancer 90 Sec
Postures
Standing Leg Extension 30 Sec

Crane 60 Sec
Seated Spinal Stretch 5 Breaths E. Side
Cat Streatch 9 Reps
Frog 60 Sec
Floor Work
Bridge or Wheel 5 Breaths
Plough Into Shoulder Stand w/ Leg 
Variations into Plough 30 Sec
Table 5 Breaths
Cobbler Pose 60 Sec
One‐Legged Hamstring Stretch into Two 
Legged

Touch The Sky

Boat
Half Boat 30 Sec E. Side
The Yoga Belly
Scissor 30 Sec E. Side
Torso Twist Hold 30 Sec E. Side
Deep Torso Twist Hold 30 Sec E. Side
Touch The Sky 60 Sec

Side Twist

Glute Stretch
Happy Baby
Floor Work Child's Pose
Shavasana (Corpse Pose)

Fetal Pose
Mediation Pose (Lotus)
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Legs, Back & Abs (Workout Time 58:56)
Date: Goal Actual
Round Reps/Time Reps/Time Notes

Balance Lunge 1 25/side

Calf Raise Squat 1

1
Reverse Chin Up
2

Super Skater 1 25/side

Wall Squat 1 90 Sec

1
Wide Front Pull‐Up
2

Step Back Lunge 1 15/side

Alt. Side Lunge 1 24

1
Closed Grip Overhand Pull‐Up
2

Single‐Leg Wall Squat 1 60 Sec

Deadlift Squat 1 20/leg

1
Switch Grip Pull‐Up
2

Ballistic Stretch 1 60 Sec

Three‐Way Lunge 1 30

Sneaky Lunge 1 20

Chair Salutations 1 2

Toe‐Roll Iso Lunge 1 20

Groucho Walk 1 45 Sec

Calf Raises 1 75

80/20 Cyber‐Speed Squat 1 30/leg

Ab Ripper X Workout Time 16:07
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Kenpo X (Workout Time 55:46)
Date:
Exercise Reps/Time Notes
Twist & Pivot 25/side
Twist & Pivot w/ Hook & Uppercut 25/side
20/side
Jabs
10 Doubles/side
Jab/Cross 25/side
Jab/Cross/Hook 25/side
Jab/Cross/Hook/Uppercut 25/side
Cardio Break
20 Reps
Step Drag/High‐Low Punch
10 Doubles/side
Jab/Cross Switch 20
Hook/Uppercut Switch 20
20/side
Knee Kick
10 Doubles/side
Cardio Break
Side Kick 30/side
Back Kick 25/side
Three‐Direction Kick 72
Side Lunge w/ High Sword/Low 
Hammer 15/side
15/Side
Step Drag/Claw/Low Punch
10 Doubles/side
Cardio Break
High Block 30
Inward Block 30
Outward Block 30
Downard Block 30
Star Block 16
Cardio Break
Front Shuffle w/ High Block/Low  15/side
Punch 10 Doubles/side
Knee/Back Kick 15/side
Front & Back 
Knuckles/Ball/kick/Back Kick 10/Side
Hook/Uppercut/Low Side Kick 10/Side
Elbow Series 30
Vertical Punches 100
Cardio Break
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Rest Day/Stretch Day
Date:
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Yoga X (Workout Time 92:24)
Date: Exercise Time Notes
Runner's Pose

Crescent Pose

Warrior One

Warrior Two

Reverse Warrior

Triangle Pose
Moving Asanas
Twisting Triangle

Chair to Twisting Chair

Right‐Angle Pose to Exterior
Prayer Twist from Runner's Pose to Side 
Arm Balance
Warrior Three to Standing Splits

Half Moon to Twisting Half Moon
Tree 90 Sec
Balance 
Royal Dancer 90 Sec
Postures
Standing Leg Extension 30 Sec

Crane 60 Sec
Seated Spinal Stretch 5 Breaths E. Side
Cat Streatch 9 Reps
Frog 60 Sec
Floor Work
Bridge or Wheel 5 Breaths
Plough Into Shoulder Stand w/ Leg 
Variations into Plough 30 Sec
Table 5 Breaths
Cobbler Pose 60 Sec
One‐Legged Hamstring Stretch into Two 
Legged

Touch The Sky

Boat
Half Boat 30 Sec E. Side
The Yoga Belly
Scissor 30 Sec E. Side
Torso Twist Hold 30 Sec E. Side
Deep Torso Twist Hold 30 Sec E. Side
Touch The Sky 60 Sec

Side Twist

Glute Stretch
Happy Baby
Floor Work Child's Pose
Shavasana (Corpse Pose)

Fetal Pose
Mediation Pose (Lotus)
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Core Synergistics (Workout Time 57:27)
Date:
Exercise Reps/Time Notes
Stacked Foot/Staggered Hands 
Push‐Up

Banana Roll 2
Leaning Crescent Lunges 24

Squat Run 60 Sec

Sphinx Push‐Up

Bow to Boat 5
Low Lateral Skaters 20

Lunge & Reach 120 Sec

Break & Stretch 45 Sec
Prison Cell Push‐Up 8

Side Hip Raise 30‐40

Squat X‐Press 30

Plank to Chaturanga Run 60 Sec

Walking Push‐Up 4 Each
Superman Banana 60 Sec

Lunge Kickback Curl Press 20

Towel Hoppers 60 Sec

Ballistic Stretch 45 Sec

Reach High & Under Push‐Ups Max

Steam Engine 50
Dreya Roll

Knee/Back Kick 15/side

Bonus Round

Plank to Chaturanga Iso 10/10 Count

Halfback 60 Sec

Table Dip Leg Raise 60 Sec
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Kenpo X (Workout Time 55:46)
Date:
Exercise Reps/Time Notes
Twist & Pivot 25/side
Twist & Pivot w/ Hook & Uppercut 25/side
20/side
Jabs
10 Doubles/side
Jab/Cross 25/side
Jab/Cross/Hook 25/side
Jab/Cross/Hook/Uppercut 25/side
Cardio Break
20 Reps
Step Drag/High‐Low Punch
10 Doubles/side
Jab/Cross Switch 20
Hook/Uppercut Switch 20
20/side
Knee Kick
10 Doubles/side
Cardio Break
Side Kick 30/side
Back Kick 25/side
Three‐Direction Kick 72
Side Lunge w/ High Sword/Low 
Hammer 15/side
15/Side
Step Drag/Claw/Low Punch
10 Doubles/side
Cardio Break
High Block 30
Inward Block 30
Outward Block 30
Downard Block 30
Star Block 16
Cardio Break
Front Shuffle w/ High Block/Low  15/side
Punch 10 Doubles/side
Knee/Back Kick 15/side
Front & Back 
Knuckles/Ball/kick/Back Kick 10/Side
Hook/Uppercut/Low Side Kick 10/Side
Elbow Series 30
Vertical Punches 100
Cardio Break
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Rest Day/Stretch Day
Date:
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Core Synergistics (Workout Time 57:27)
Date:
Exercise Reps/Time Notes
Stacked Foot/Staggered Hands 
Push‐Up

Banana Roll 2
Leaning Crescent Lunges 24

Squat Run 60 Sec

Sphinx Push‐Up

Bow to Boat 5
Low Lateral Skaters 20

Lunge & Reach 120 Sec

Break & Stretch 45 Sec
Prison Cell Push‐Up 8

Side Hip Raise 30‐40

Squat X‐Press 30

Plank to Chaturanga Run 60 Sec

Walking Push‐Up 4 Each
Superman Banana 60 Sec

Lunge Kickback Curl Press 20

Towel Hoppers 60 Sec

Ballistic Stretch 45 Sec

Reach High & Under Push‐Ups Max

Steam Engine 50
Dreya Roll

Knee/Back Kick 15/side

Bonus Round

Plank to Chaturanga Iso 10/10 Count

Halfback 60 Sec

Table Dip Leg Raise 60 Sec
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Yoga X (Workout Time 92:24)
Date: Exercise Time Notes
Runner's Pose

Crescent Pose

Warrior One

Warrior Two

Reverse Warrior

Triangle Pose
Moving Asanas
Twisting Triangle

Chair to Twisting Chair

Right‐Angle Pose to Exterior
Prayer Twist from Runner's Pose to Side 
Arm Balance
Warrior Three to Standing Splits

Half Moon to Twisting Half Moon
Tree 90 Sec
Balance 
Royal Dancer 90 Sec
Postures
Standing Leg Extension 30 Sec

Crane 60 Sec
Seated Spinal Stretch 5 Breaths E. Side
Cat Streatch 9 Reps
Frog 60 Sec
Floor Work
Bridge or Wheel 5 Breaths
Plough Into Shoulder Stand w/ Leg 
Variations into Plough 30 Sec
Table 5 Breaths
Cobbler Pose 60 Sec
One‐Legged Hamstring Stretch into Two 
Legged

Touch The Sky

Boat
Half Boat 30 Sec E. Side
The Yoga Belly
Scissor 30 Sec E. Side
Torso Twist Hold 30 Sec E. Side
Deep Torso Twist Hold 30 Sec E. Side
Touch The Sky 60 Sec

Side Twist

Glute Stretch
Happy Baby
Floor Work Child's Pose
Shavasana (Corpse Pose)

Fetal Pose
Mediation Pose (Lotus)
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Rest Day/Stretch Day
Date:
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Chest, Back & Abs (Work Out Time 52:50)
Date: Goal Actual
Round Reps Weight (lbs) Reps Weight (lbs) Notes

1
Standard Push‐Up
2

1
Wide Grip Pull‐Up
2

1
Millitary Push‐Up
2

1
Reverse Grip Chin 
Up
2

1
Wide Fly Push‐Up
2

1
Close Grip Pull‐Up
2

1
Decline Push‐Up
2

1
Heavy Pants
2

1
Diamond Push‐Up
2

1
Lawn Mower
2

1
Dive Bomber
2

Ab Ripper X Workout Time 16:07
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Plyometrics (Workout Time 58:36)
Date:

Exercise Time Notes

1 Jump Squat 30 sec
2 Run‐Stance Squat 30 sec
3 Airborne Heisman 30 sec
4 Swing Kick 30 Sec
Repeat 1‐4
Rest Interval 30 Sec

5 Squat Reach Jump 30 sec
6 Run‐Stance Squat Switch Pick‐Up 30 sec
7 Double Airborne Heisman 30 sec
30 sec Clockwise
8 Circle Run
30 Sec Counter‐CW
Repeat 5‐8
Rest Interval 30 Sec

9 Jump Knee Tuck 30 Sec
10 Mary Katherine Lunge
h 30 Sec
11 Leapfrog Squat 30 Sec
12 Twist Combo 30 Sec
Repeat 9‐12
Rest Interval 30 Sec

13 Rock Star Hop 30 Sec
14 Gap Jump 30 Sec
15 Squat Jack 30 Sec
16 Military March 30 Sec
Repeat 13‐16
Rest Interval 30 Sec

17 Run Squat 180 Jump Switch
18 Lateral Leapfrog Squat 30 Sec
19 Monster Truck Tire 30 Sec
20 Hot Foot 30 Sec/Foot
Repeat 17‐20
Rest Interval 30 Sec

Bonus Round
21 Pitch & Catch 60 Sec
22 Jump Shot 60 Sec
23 Football Hero 60 Sec
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Shoulders & Arms (Workout Time 59:53)
Date: Goal Actual
Round Reps Weight (lbs) Reps Weight (lbs) Notes
1
Alt. Shoulder Press
2
1
In & Out Bicep Curl
2

Two‐Arm Tricep  1
Kickback 2
1
Deep Swimmer's Presses
2

Full Supination  1
Concentration Curls 2
1
Chair Dips
2
1
Upright Rows
2
1
Static Arm Curls
2

Flip‐Grip Twist Tricep  1
Kickbacks 2

Seated Two‐Angle  1
Shoulder Flys 2
1
Crouching Cohen Curls
2

Lying‐Down Tricep  1
Extensions 2
Bonus Round

In & Out Straight‐Arm  1
Shoulder Flys 2
1
Congdon Curls
2
1
Side Tri‐Raises
2

Ab Ripper X Workout Time 16:07
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Yoga X (Workout Time 92:24)
Date: Exercise Time Notes
Runner's Pose

Crescent Pose

Warrior One

Warrior Two

Reverse Warrior

Triangle Pose
Moving Asanas
Twisting Triangle

Chair to Twisting Chair

Right‐Angle Pose to Exterior
Prayer Twist from Runner's Pose to Side 
Arm Balance
Warrior Three to Standing Splits

Half Moon to Twisting Half Moon
Tree 90 Sec
Balance 
Royal Dancer 90 Sec
Postures
Standing Leg Extension 30 Sec

Crane 60 Sec
Seated Spinal Stretch 5 Breaths E. Side
Cat Streatch 9 Reps
Frog 60 Sec
Floor Work
Bridge or Wheel 5 Breaths
Plough Into Shoulder Stand w/ Leg 
Variations into Plough 30 Sec
Table 5 Breaths
Cobbler Pose 60 Sec
One‐Legged Hamstring Stretch into Two 
Legged

Touch The Sky

Boat
Half Boat 30 Sec E. Side
The Yoga Belly
Scissor 30 Sec E. Side
Torso Twist Hold 30 Sec E. Side
Deep Torso Twist Hold 30 Sec E. Side
Touch The Sky 60 Sec

Side Twist

Glute Stretch
Happy Baby
Floor Work Child's Pose
Shavasana (Corpse Pose)

Fetal Pose
Mediation Pose (Lotus)
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Legs, Back & Abs (Workout Time 58:56)
Date: Goal Actual
Round Reps/Time Reps/Time Notes

Balance Lunge 1 25/side

Calf Raise Squat 1

1
Reverse Chin Up
2

Super Skater 1 25/side

Wall Squat 1 90 Sec

1
Wide Front Pull‐Up
2

Step Back Lunge 1 15/side

Alt. Side Lunge 1 24

1
Closed Grip Overhand Pull‐Up
2

Single‐Leg Wall Squat 1 60 Sec

Deadlift Squat 1 20/leg

1
Switch Grip Pull‐Up
2

Ballistic Stretch 1 60 Sec

Three‐Way Lunge 1 30

Sneaky Lunge 1 20

Chair Salutations 1 2

Toe‐Roll Iso Lunge 1 20

Groucho Walk 1 45 Sec

Calf Raises 1 75

80/20 Cyber‐Speed Squat 1 30/leg

Ab Ripper X Workout Time 16:07
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Kenpo X (Workout Time 55:46)
Date:
Exercise Reps/Time Notes
Twist & Pivot 25/side
Twist & Pivot w/ Hook & Uppercut 25/side
20/side
Jabs
10 Doubles/side
Jab/Cross 25/side
Jab/Cross/Hook 25/side
Jab/Cross/Hook/Uppercut 25/side
Cardio Break
20 Reps
Step Drag/High‐Low Punch
10 Doubles/side
Jab/Cross Switch 20
Hook/Uppercut Switch 20
20/side
Knee Kick
10 Doubles/side
Cardio Break
Side Kick 30/side
Back Kick 25/side
Three‐Direction Kick 72
Side Lunge w/ High Sword/Low 
Hammer 15/side
15/Side
Step Drag/Claw/Low Punch
10 Doubles/side
Cardio Break
High Block 30
Inward Block 30
Outward Block 30
Downard Block 30
Star Block 16
Cardio Break
Front Shuffle w/ High Block/Low  15/side
Punch 10 Doubles/side
Knee/Back Kick 15/side
Front & Back 
Knuckles/Ball/kick/Back Kick 10/Side
Hook/Uppercut/Low Side Kick 10/Side
Elbow Series 30
Vertical Punches 100
Cardio Break
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Rest Day/Stretch Day
Date:
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Chest, Shoulders, Triceps & Ab Ripper X (Workout Time 55:44)
Date: Goal Actual
Reps Weight (lbs) Reps Weight (lbs) Notes
Slow Motion 3‐in‐1 Push‐
Ups
in & Out Shoulder Flys

Chair Dips

Plange Push‐Ups

Pike Presses

Side Tri‐Raises

Floor Flys

Scarecrows
Overhead Tricep 
Extensions
Two‐Twitch 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
AB Ripper X Workout Time 16:07
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Plyometrics (Workout Time 58:36)
Date:

Exercise Time Notes

1 Jump Squat 30 sec
2 Run‐Stance Squat 30 sec
3 Airborne Heisman 30 sec
4 Swing Kick 30 Sec
Repeat 1‐4
Rest Interval 30 Sec

5 Squat Reach Jump 30 sec
6 Run‐Stance Squat Switch Pick‐Up 30 sec
7 Double Airborne Heisman 30 sec
30 sec Clockwise
8 Circle Run
30 Sec Counter‐CW
Repeat 5‐8
Rest Interval 30 Sec

9 Jump Knee Tuck 30 Sec
10 Mary Katherine Lunge
h 30 Sec
11 Leapfrog Squat 30 Sec
12 Twist Combo 30 Sec
Repeat 9‐12
Rest Interval 30 Sec

13 Rock Star Hop 30 Sec
14 Gap Jump 30 Sec
15 Squat Jack 30 Sec
16 Military March 30 Sec
Repeat 13‐16
Rest Interval 30 Sec

17 Run Squat 180 Jump Switch
18 Lateral Leapfrog Squat 30 Sec
19 Monster Truck Tire 30 Sec
20 Hot Foot 30 Sec/Foot
Repeat 17‐20
Rest Interval 30 Sec

Bonus Round
21 Pitch & Catch 60 Sec
22 Jump Shot 60 Sec
23 Football Hero 60 Sec
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Back, Biceps & Ab Ripper X (Workout Time 51:36)
Date: Goal Actual
Reps Weight (lbs) Reps Weight (lbs) Notes
Wide Front Pull‐Ups
Lawn Mowers

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

Towl 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

AB Ripper X Workout Time 16:07
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Yoga X (Workout Time 92:24)
Date: Exercise Time Notes
Runner's Pose

Crescent Pose

Warrior One

Warrior Two

Reverse Warrior

Triangle Pose
Moving Asanas
Twisting Triangle

Chair to Twisting Chair

Right‐Angle Pose to Exterior
Prayer Twist from Runner's Pose to Side 
Arm Balance
Warrior Three to Standing Splits

Half Moon to Twisting Half Moon
Tree 90 Sec
Balance 
Royal Dancer 90 Sec
Postures
Standing Leg Extension 30 Sec

Crane 60 Sec
Seated Spinal Stretch 5 Breaths E. Side
Cat Streatch 9 Reps
Frog 60 Sec
Floor Work
Bridge or Wheel 5 Breaths
Plough Into Shoulder Stand w/ Leg 
Variations into Plough 30 Sec
Table 5 Breaths
Cobbler Pose 60 Sec
One‐Legged Hamstring Stretch into Two 
Legged

Touch The Sky

Boat
Half Boat 30 Sec E. Side
The Yoga Belly
Scissor 30 Sec E. Side
Torso Twist Hold 30 Sec E. Side
Deep Torso Twist Hold 30 Sec E. Side
Touch The Sky 60 Sec

Side Twist

Glute Stretch
Happy Baby
Floor Work Child's Pose
Shavasana (Corpse Pose)

Fetal Pose
Mediation Pose (Lotus)
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Legs, Back & Abs (Workout Time 58:56)
Date: Goal Actual
Round Reps/Time Reps/Time Notes

Balance Lunge 1 25/side

Calf Raise Squat 1

1
Reverse Chin Up
2

Super Skater 1 25/side

Wall Squat 1 90 Sec

1
Wide Front Pull‐Up
2

Step Back Lunge 1 15/side

Alt. Side Lunge 1 24

1
Closed Grip Overhand Pull‐Up
2

Single‐Leg Wall Squat 1 60 Sec

Deadlift Squat 1 20/leg

1
Switch Grip Pull‐Up
2

Ballistic Stretch 1 60 Sec

Three‐Way Lunge 1 30

Sneaky Lunge 1 20

Chair Salutations 1 2

Toe‐Roll Iso Lunge 1 20

Groucho Walk 1 45 Sec

Calf Raises 1 75

80/20 Cyber‐Speed Squat 1 30/leg

Ab Ripper X Workout Time 16:07
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Kenpo X (Workout Time 55:46)
Date:
Exercise Reps/Time Notes
Twist & Pivot 25/side
Twist & Pivot w/ Hook & Uppercut 25/side
20/side
Jabs
10 Doubles/side
Jab/Cross 25/side
Jab/Cross/Hook 25/side
Jab/Cross/Hook/Uppercut 25/side
Cardio Break
20 Reps
Step Drag/High‐Low Punch
10 Doubles/side
Jab/Cross Switch 20
Hook/Uppercut Switch 20
20/side
Knee Kick
10 Doubles/side
Cardio Break
Side Kick 30/side
Back Kick 25/side
Three‐Direction Kick 72
Side Lunge w/ High Sword/Low 
Hammer 15/side
15/Side
Step Drag/Claw/Low Punch
10 Doubles/side
Cardio Break
High Block 30
Inward Block 30
Outward Block 30
Downard Block 30
Star Block 16
Cardio Break
Front Shuffle w/ High Block/Low  15/side
Punch 10 Doubles/side
Knee/Back Kick 15/side
Front & Back 
Knuckles/Ball/kick/Back Kick 10/Side
Hook/Uppercut/Low Side Kick 10/Side
Elbow Series 30
Vertical Punches 100
Cardio Break
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Rest Day/Stretch Day
Date:
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Chest, Back & Abs (Work Out Time 52:50)
Date: Goal Actual
Round Reps Weight (lbs) Reps Weight (lbs) Notes

1
Standard Push‐Up
2

1
Wide Grip Pull‐Up
2

1
Millitary Push‐Up
2

1
Reverse Grip Chin 
Up
2

1
Wide Fly Push‐Up
2

1
Close Grip Pull‐Up
2

1
Decline Push‐Up
2

1
Heavy Pants
2

1
Diamond Push‐Up
2

1
Lawn Mower
2

1
Dive Bomber
2

Ab Ripper X Workout Time 16:07
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Plyometrics (Workout Time 58:36)
Date:

Exercise Time Notes

1 Jump Squat 30 sec
2 Run‐Stance Squat 30 sec
3 Airborne Heisman 30 sec
4 Swing Kick 30 Sec
Repeat 1‐4
Rest Interval 30 Sec

5 Squat Reach Jump 30 sec
6 Run‐Stance Squat Switch Pick‐Up 30 sec
7 Double Airborne Heisman 30 sec
30 sec Clockwise
8 Circle Run
30 Sec Counter‐CW
Repeat 5‐8
Rest Interval 30 Sec

9 Jump Knee Tuck 30 Sec
10 Mary Katherine Lunge
h 30 Sec
11 Leapfrog Squat 30 Sec
12 Twist Combo 30 Sec
Repeat 9‐12
Rest Interval 30 Sec

13 Rock Star Hop 30 Sec
14 Gap Jump 30 Sec
15 Squat Jack 30 Sec
16 Military March 30 Sec
Repeat 13‐16
Rest Interval 30 Sec

17 Run Squat 180 Jump Switch
18 Lateral Leapfrog Squat 30 Sec
19 Monster Truck Tire 30 Sec
20 Hot Foot 30 Sec/Foot
Repeat 17‐20
Rest Interval 30 Sec

Bonus Round
21 Pitch & Catch 60 Sec
22 Jump Shot 60 Sec
23 Football Hero 60 Sec
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Shoulders & Arms (Workout Time 59:53)
Date: Goal Actual
Round Reps Weight (lbs) Reps Weight (lbs) Notes
1
Alt. Shoulder Press
2
1
In & Out Bicep Curl
2

Two‐Arm Tricep  1
Kickback 2
1
Deep Swimmer's Presses
2

Full Supination  1
Concentration Curls 2
1
Chair Dips
2
1
Upright Rows
2
1
Static Arm Curls
2

Flip‐Grip Twist Tricep  1
Kickbacks 2

Seated Two‐Angle  1
Shoulder Flys 2
1
Crouching Cohen Curls
2

Lying‐Down Tricep  1
Extensions 2
Bonus Round

In & Out Straight‐Arm  1
Shoulder Flys 2
1
Congdon Curls
2
1
Side Tri‐Raises
2

Ab Ripper X Workout Time 16:07
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Yoga X (Workout Time 92:24)
Date: Exercise Time Notes
Runner's Pose

Crescent Pose

Warrior One

Warrior Two

Reverse Warrior

Triangle Pose
Moving Asanas
Twisting Triangle

Chair to Twisting Chair

Right‐Angle Pose to Exterior
Prayer Twist from Runner's Pose to Side 
Arm Balance
Warrior Three to Standing Splits

Half Moon to Twisting Half Moon
Tree 90 Sec
Balance 
Royal Dancer 90 Sec
Postures
Standing Leg Extension 30 Sec

Crane 60 Sec
Seated Spinal Stretch 5 Breaths E. Side
Cat Streatch 9 Reps
Frog 60 Sec
Floor Work
Bridge or Wheel 5 Breaths
Plough Into Shoulder Stand w/ Leg 
Variations into Plough 30 Sec
Table 5 Breaths
Cobbler Pose 60 Sec
One‐Legged Hamstring Stretch into Two 
Legged

Touch The Sky

Boat
Half Boat 30 Sec E. Side
The Yoga Belly
Scissor 30 Sec E. Side
Torso Twist Hold 30 Sec E. Side
Deep Torso Twist Hold 30 Sec E. Side
Touch The Sky 60 Sec

Side Twist

Glute Stretch
Happy Baby
Floor Work Child's Pose
Shavasana (Corpse Pose)

Fetal Pose
Mediation Pose (Lotus)
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Legs, Back & Abs (Workout Time 58:56)
Date: Goal Actual
Round Reps/Time Reps/Time Notes

Balance Lunge 1 25/side

Calf Raise Squat 1

1
Reverse Chin Up
2

Super Skater 1 25/side

Wall Squat 1 90 Sec

1
Wide Front Pull‐Up
2

Step Back Lunge 1 15/side

Alt. Side Lunge 1 24

1
Closed Grip Overhand Pull‐Up
2

Single‐Leg Wall Squat 1 60 Sec

Deadlift Squat 1 20/leg

1
Switch Grip Pull‐Up
2

Ballistic Stretch 1 60 Sec

Three‐Way Lunge 1 30

Sneaky Lunge 1 20

Chair Salutations 1 2

Toe‐Roll Iso Lunge 1 20

Groucho Walk 1 45 Sec

Calf Raises 1 75

80/20 Cyber‐Speed Squat 1 30/leg

Ab Ripper X Workout Time 16:07
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Kenpo X (Workout Time 55:46)
Date:
Exercise Reps/Time Notes
Twist & Pivot 25/side
Twist & Pivot w/ Hook & Uppercut 25/side
20/side
Jabs
10 Doubles/side
Jab/Cross 25/side
Jab/Cross/Hook 25/side
Jab/Cross/Hook/Uppercut 25/side
Cardio Break
20 Reps
Step Drag/High‐Low Punch
10 Doubles/side
Jab/Cross Switch 20
Hook/Uppercut Switch 20
20/side
Knee Kick
10 Doubles/side
Cardio Break
Side Kick 30/side
Back Kick 25/side
Three‐Direction Kick 72
Side Lunge w/ High Sword/Low 
Hammer 15/side
15/Side
Step Drag/Claw/Low Punch
10 Doubles/side
Cardio Break
High Block 30
Inward Block 30
Outward Block 30
Downard Block 30
Star Block 16
Cardio Break
Front Shuffle w/ High Block/Low  15/side
Punch 10 Doubles/side
Knee/Back Kick 15/side
Front & Back 
Knuckles/Ball/kick/Back Kick 10/Side
Hook/Uppercut/Low Side Kick 10/Side
Elbow Series 30
Vertical Punches 100
Cardio Break
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Rest Day/Stretch Day
Date:
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Chest, Shoulders, Triceps & Ab Ripper X (Workout Time 55:44)
Date: Goal Actual
Reps Weight (lbs) Reps Weight (lbs) Notes
Slow Motion 3‐in‐1 Push‐
Ups
in & Out Shoulder Flys

Chair Dips

Plange Push‐Ups

Pike Presses

Side Tri‐Raises

Floor Flys

Scarecrows
Overhead Tricep 
Extensions
Two‐Twitch 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
AB Ripper X Workout Time 16:07
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Plyometrics (Workout Time 58:36)
Date:

Exercise Time Notes

1 Jump Squat 30 sec
2 Run‐Stance Squat 30 sec
3 Airborne Heisman 30 sec
4 Swing Kick 30 Sec
Repeat 1‐4
Rest Interval 30 Sec

5 Squat Reach Jump 30 sec
6 Run‐Stance Squat Switch Pick‐Up 30 sec
7 Double Airborne Heisman 30 sec
30 sec Clockwise
8 Circle Run
30 Sec Counter‐CW
Repeat 5‐8
Rest Interval 30 Sec

9 Jump Knee Tuck 30 Sec
10 Mary Katherine Lunge
h 30 Sec
11 Leapfrog Squat 30 Sec
12 Twist Combo 30 Sec
Repeat 9‐12
Rest Interval 30 Sec

13 Rock Star Hop 30 Sec
14 Gap Jump 30 Sec
15 Squat Jack 30 Sec
16 Military March 30 Sec
Repeat 13‐16
Rest Interval 30 Sec

17 Run Squat 180 Jump Switch
18 Lateral Leapfrog Squat 30 Sec
19 Monster Truck Tire 30 Sec
20 Hot Foot 30 Sec/Foot
Repeat 17‐20
Rest Interval 30 Sec

Bonus Round
21 Pitch & Catch 60 Sec
22 Jump Shot 60 Sec
23 Football Hero 60 Sec
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Back, Biceps & Ab Ripper X (Workout Time 51:36)
Date: Goal Actual
Reps Weight (lbs) Reps Weight (lbs) Notes
Wide Front Pull‐Ups
Lawn Mowers

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

Towl 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

AB Ripper X Workout Time 16:07
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Yoga X (Workout Time 92:24)
Date: Exercise Time Notes
Runner's Pose

Crescent Pose

Warrior One

Warrior Two

Reverse Warrior

Triangle Pose
Moving Asanas
Twisting Triangle

Chair to Twisting Chair

Right‐Angle Pose to Exterior
Prayer Twist from Runner's Pose to Side 
Arm Balance
Warrior Three to Standing Splits

Half Moon to Twisting Half Moon
Tree 90 Sec
Balance 
Royal Dancer 90 Sec
Postures
Standing Leg Extension 30 Sec

Crane 60 Sec
Seated Spinal Stretch 5 Breaths E. Side
Cat Streatch 9 Reps
Frog 60 Sec
Floor Work
Bridge or Wheel 5 Breaths
Plough Into Shoulder Stand w/ Leg 
Variations into Plough 30 Sec
Table 5 Breaths
Cobbler Pose 60 Sec
One‐Legged Hamstring Stretch into Two 
Legged

Touch The Sky

Boat
Half Boat 30 Sec E. Side
The Yoga Belly
Scissor 30 Sec E. Side
Torso Twist Hold 30 Sec E. Side
Deep Torso Twist Hold 30 Sec E. Side
Touch The Sky 60 Sec

Side Twist

Glute Stretch
Happy Baby
Floor Work Child's Pose
Shavasana (Corpse Pose)

Fetal Pose
Mediation Pose (Lotus)
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Legs, Back & Abs (Workout Time 58:56)
Date: Goal Actual
Round Reps/Time Reps/Time Notes

Balance Lunge 1 25/side

Calf Raise Squat 1

1
Reverse Chin Up
2

Super Skater 1 25/side

Wall Squat 1 90 Sec

1
Wide Front Pull‐Up
2

Step Back Lunge 1 15/side

Alt. Side Lunge 1 24

1
Closed Grip Overhand Pull‐Up
2

Single‐Leg Wall Squat 1 60 Sec

Deadlift Squat 1 20/leg

1
Switch Grip Pull‐Up
2

Ballistic Stretch 1 60 Sec

Three‐Way Lunge 1 30

Sneaky Lunge 1 20

Chair Salutations 1 2

Toe‐Roll Iso Lunge 1 20

Groucho Walk 1 45 Sec

Calf Raises 1 75

80/20 Cyber‐Speed Squat 1 30/leg

Ab Ripper X Workout Time 16:07
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Kenpo X (Workout Time 55:46)
Date:
Exercise Reps/Time Notes
Twist & Pivot 25/side
Twist & Pivot w/ Hook & Uppercut 25/side
20/side
Jabs
10 Doubles/side
Jab/Cross 25/side
Jab/Cross/Hook 25/side
Jab/Cross/Hook/Uppercut 25/side
Cardio Break
20 Reps
Step Drag/High‐Low Punch
10 Doubles/side
Jab/Cross Switch 20
Hook/Uppercut Switch 20
20/side
Knee Kick
10 Doubles/side
Cardio Break
Side Kick 30/side
Back Kick 25/side
Three‐Direction Kick 72
Side Lunge w/ High Sword/Low 
Hammer 15/side
15/Side
Step Drag/Claw/Low Punch
10 Doubles/side
Cardio Break
High Block 30
Inward Block 30
Outward Block 30
Downard Block 30
Star Block 16
Cardio Break
Front Shuffle w/ High Block/Low  15/side
Punch 10 Doubles/side
Knee/Back Kick 15/side
Front & Back 
Knuckles/Ball/kick/Back Kick 10/Side
Hook/Uppercut/Low Side Kick 10/Side
Elbow Series 30
Vertical Punches 100
Cardio Break
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Rest Day/Stretch Day
Date:
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Yoga X (Workout Time 92:24)
Date: Exercise Time Notes
Runner's Pose

Crescent Pose

Warrior One

Warrior Two

Reverse Warrior

Triangle Pose
Moving Asanas
Twisting Triangle

Chair to Twisting Chair

Right‐Angle Pose to Exterior
Prayer Twist from Runner's Pose to Side 
Arm Balance
Warrior Three to Standing Splits

Half Moon to Twisting Half Moon
Tree 90 Sec
Balance 
Royal Dancer 90 Sec
Postures
Standing Leg Extension 30 Sec

Crane 60 Sec
Seated Spinal Stretch 5 Breaths E. Side
Cat Streatch 9 Reps
Frog 60 Sec
Floor Work
Bridge or Wheel 5 Breaths
Plough Into Shoulder Stand w/ Leg 
Variations into Plough 30 Sec
Table 5 Breaths
Cobbler Pose 60 Sec
One‐Legged Hamstring Stretch into Two 
Legged

Touch The Sky

Boat
Half Boat 30 Sec E. Side
The Yoga Belly
Scissor 30 Sec E. Side
Torso Twist Hold 30 Sec E. Side
Deep Torso Twist Hold 30 Sec E. Side
Touch The Sky 60 Sec

Side Twist

Glute Stretch
Happy Baby
Floor Work Child's Pose
Shavasana (Corpse Pose)

Fetal Pose
Mediation Pose (Lotus)
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Core Synergistics (Workout Time 57:27)
Date:
Exercise Reps/Time Notes
Stacked Foot/Staggered Hands 
Push‐Up

Banana Roll 2
Leaning Crescent Lunges 24

Squat Run 60 Sec

Sphinx Push‐Up

Bow to Boat 5
Low Lateral Skaters 20

Lunge & Reach 120 Sec

Break & Stretch 45 Sec
Prison Cell Push‐Up 8

Side Hip Raise 30‐40

Squat X‐Press 30

Plank to Chaturanga Run 60 Sec

Walking Push‐Up 4 Each
Superman Banana 60 Sec

Lunge Kickback Curl Press 20

Towel Hoppers 60 Sec

Ballistic Stretch 45 Sec

Reach High & Under Push‐Ups Max

Steam Engine 50
Dreya Roll

Knee/Back Kick 15/side

Bonus Round

Plank to Chaturanga Iso 10/10 Count

Halfback 60 Sec

Table Dip Leg Raise 60 Sec
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Kenpo X (Workout Time 55:46)
Date:
Exercise Reps/Time Notes
Twist & Pivot 25/side
Twist & Pivot w/ Hook & Uppercut 25/side
20/side
Jabs
10 Doubles/side
Jab/Cross 25/side
Jab/Cross/Hook 25/side
Jab/Cross/Hook/Uppercut 25/side
Cardio Break
20 Reps
Step Drag/High‐Low Punch
10 Doubles/side
Jab/Cross Switch 20
Hook/Uppercut Switch 20
20/side
Knee Kick
10 Doubles/side
Cardio Break
Side Kick 30/side
Back Kick 25/side
Three‐Direction Kick 72
Side Lunge w/ High Sword/Low 
Hammer 15/side
15/Side
Step Drag/Claw/Low Punch
10 Doubles/side
Cardio Break
High Block 30
Inward Block 30
Outward Block 30
Downard Block 30
Star Block 16
Cardio Break
Front Shuffle w/ High Block/Low  15/side
Punch 10 Doubles/side
Knee/Back Kick 15/side
Front & Back 
Knuckles/Ball/kick/Back Kick 10/Side
Hook/Uppercut/Low Side Kick 10/Side
Elbow Series 30
Vertical Punches 100
Cardio Break
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Rest Day/Stretch Day
Date:
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Core Synergistics (Workout Time 57:27)
Date:
Exercise Reps/Time Notes
Stacked Foot/Staggered Hands 
Push‐Up

Banana Roll 2
Leaning Crescent Lunges 24

Squat Run 60 Sec

Sphinx Push‐Up

Bow to Boat 5
Low Lateral Skaters 20

Lunge & Reach 120 Sec

Break & Stretch 45 Sec
Prison Cell Push‐Up 8

Side Hip Raise 30‐40

Squat X‐Press 30

Plank to Chaturanga Run 60 Sec

Walking Push‐Up 4 Each
Superman Banana 60 Sec

Lunge Kickback Curl Press 20

Towel Hoppers 60 Sec

Ballistic Stretch 45 Sec

Reach High & Under Push‐Ups Max

Steam Engine 50
Dreya Roll

Knee/Back Kick 15/side

Bonus Round

Plank to Chaturanga Iso 10/10 Count

Halfback 60 Sec

Table Dip Leg Raise 60 Sec
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Yoga X (Workout Time 92:24)
Date: Exercise Time Notes
Runner's Pose

Crescent Pose

Warrior One

Warrior Two

Reverse Warrior

Triangle Pose
Moving Asanas
Twisting Triangle

Chair to Twisting Chair

Right‐Angle Pose to Exterior
Prayer Twist from Runner's Pose to Side 
Arm Balance
Warrior Three to Standing Splits

Half Moon to Twisting Half Moon
Tree 90 Sec
Balance 
Royal Dancer 90 Sec
Postures
Standing Leg Extension 30 Sec

Crane 60 Sec
Seated Spinal Stretch 5 Breaths E. Side
Cat Streatch 9 Reps
Frog 60 Sec
Floor Work
Bridge or Wheel 5 Breaths
Plough Into Shoulder Stand w/ Leg 
Variations into Plough 30 Sec
Table 5 Breaths
Cobbler Pose 60 Sec
One‐Legged Hamstring Stretch into Two 
Legged

Touch The Sky

Boat
Half Boat 30 Sec E. Side
The Yoga Belly
Scissor 30 Sec E. Side
Torso Twist Hold 30 Sec E. Side
Deep Torso Twist Hold 30 Sec E. Side
Touch The Sky 60 Sec

Side Twist

Glute Stretch
Happy Baby
Floor Work Child's Pose
Shavasana (Corpse Pose)

Fetal Pose
Mediation Pose (Lotus)
 P90X Daily Progress Report
Nutrition Plan
Date:
PLAN ACTUAL
Meal 1 Meal 1
a.m. a.m.
p.m. p.m.

Meal 2 Meal 2
a.m. a.m.
p.m. p.m.

Meal 3 Meal 3
a.m. a.m.
p.m. p.m.

Meal 4 Meal 4
a.m. a.m.
p.m. p.m.

Meal 5 Meal 5
a.m. a.m.
p.m. p.m.

Meal 6 Meal 6
a.m. a.m.
p.m. p.m.

Notes
 P90X Daily Progress Report
Rest Day/Stretch Day
Date: