P90X Schedule

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In 2009 I was introduced to the P90X program and after starting on the program I realized that the tracking sheets that come printed in the P90X guide aren’t of much use. I didn’t want to be writing in my guide so instead I went looking for any Excel based P90X workout sheets I could use to track my workouts.

After scouring the Internet and checking out some of the paid sheets, I didn’t really like any of them so I decided to create my own.

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My P90X Results

My P90X journey started on Feb 9th, 2009. I posted my P90X fitness test stats and measurements two days before I started the program.

I tried following the program as instructed in the P90x guide but I “only” lasted 58 days. I have to say that P90X is by far the toughest workout program I have ever done in my life, and I had a lot of fun pushing myself to do it. It was absolutely worth it to do the program even though I didn’t finish the full 90 days.

Although I really liked the exercise program in P90X I didn’t really feel the same way about the diet. As a Certified Sports Nutrition Consultant I’ve got a background in advanced nutrition and some of the principles taught in the P90X nutrition guide were not in alignment with my training and experience, but I decided to follow the P90X guide anyways and to document it on my Blog.

Below is a day-by-day P90X schedule with links to each of my daily Blog posts, where you can see my daily progress with the program and the diet.

In the end, the biggest challenge I had on the program is the excess fat I had around my body which didn’t really shrink during the almost 60 days I was on the program. I definitely gained muscle, and felt much stronger but I didn’t really feel like the muscle was burning the fat and my weight after 58 days was the same 212lbs as when I started.

In hindsight I should have followed the p90X exercise program and followed my own diet, kind of like the one I did earlier this year when I lost 15lbs of fat in 35 days.

I may go back to doing another round of P90X, but I will want to lose more fat first as I think it’s way more motivating to be building muscle when you’re not wearing a “fat jacket” which covers up your progress.

Day-by-Day P90X Schedule

• PHASE 1
• P90X – Day 1 – Chest & Back, Ab Ripper X
• P90X – Day 2 – Plyometrics
• P90X – Day 3 – Shoulders and Arms, Ab Ripper X
• P90X – Day 4 – Yoga X
• P90X – Day 5 – Legs and Back, Ab Ripper X
• P90X – Day 6 – Kenpo X
• P90X – Day 7 – X Stretch (Or Rest)
• P90X – Day 8 – Chest and Back, Ab Ripper X
• P90X – Day 9 – Plyometrics
• P90X – Day 10 – Shoulders and Arms, Ab Ripper X
• P90X – Day 11 – Yoga X
• P90X – Day 12 – Legs and Back, Ab Ripper X
• P90X – Day 13 – Kenpo X
• P90X – Day 14 – Rest Day (or X Stretch)
• P90X – Day 15 – Chest and Back, Ab Ripper X
• P90X – Day 16 – Plyometrics
• P90X – Day 17 – Shoulders and Arms, Ab Ripper X
• P90X – Day 18 – Yoga X
• P90X – Day 19 – Legs and Back, Ab Ripper X
• P90X – Day 20 – Kenpo X
• P90X – Day 21 – Rest Day (or X Stretch)
• P90X – Day 22 – Yoga X
• P90X – Day 23 – Core Synergistics
• P90X – Day 24 – Kenpo X
• P90X – Day 25 – X Stretch
• P90X – Day 26 – Core Synergistics
• P90X – Day 27 – Yoga X
• P90X – Day 28 – Rest Day (or X Stretch)
• PHASE 2
• P90X – Day 29 – Chest, Shoulders & Triceps, Ab Ripper X
• P90X – Day 30 – Plyometrics
• P90X – Day 31 – Back & Biceps, Ab Ripper X
• P90X – Day 32 – Yoga X
• P90X – Day 33 – Legs and Back, Ab Ripper X
• P90X – Day 34 – Kenpo X
• P90X – Day 35 – Rest (or X Stretch)
• P90X – Day 36 – Chest, Shoulders & Triceps, Ab Ripper X
• P90X – Day 37 – Cardio X (or Plyometrics)
• P90X – Day 38 – Biceps and Back, Ab Ripper X
• P90X – Day 39 – Yoga X
• P90X – Day 40 – Legs and Back, Ab Ripper X
• P90X – Day 41 – Kenpo X
• P90X – Day 42 – Rest (or X Stretch)
• P90X – Day 43 – Chest, Shoulders & Triceps, Ab Ripper X
• P90X – Day 44 – Plyometrics
• P90X – Day 45 – Biceps and Back, Ab Ripper X
• P90X – Day 46 – Yoga X
• P90X – Day 47 – Legs and Back, Ab Ripper X
• P90X – Day 48 – Kenpo X
• P90X – Day 49 – Rest (or X Stretch)
• P90X – Day 50 – Yoga X
• P90X – Day 51 – Core Synergistics
• P90X – Day 52 – Kenpo X
• P90X – Day 53 – X Stretch
• P90X – Day 54 – Core Synergistics
• P90X – Day 55 – Yoga X
• P90X – Day 56 – Rest (or X Stretch)
• PHASE 3
• P90x – Day 57 – Chest & Back, Ab Ripper X
• P90X – Day 58 – Plyometrics
• P90X – Day 59 – Shoulders & Arms, Ab Ripper X
• P90X – Day 60 – Yoga X
• P90X – Day 61 – Legs & Back, Ab Ripper X
• P90X – Day 62 – Kenpo X
• P90X – Day 63 – Rest (or X Stretch)
• P90X – Day 64 – Chest, Shoulders & Triceps, Ab Ripper X
• P90X – Day 65 – Plyometrics
• P90X – Day 66 – Back & Biceps, Ab Ripper X
• P90X – Day 67 – Yoga X
• P90X – Day 68 – Legs & Back, Ab Ripper X
• P90X – Day 69 – Kenpo X
• P90X – Day 70 – Rest (or Stretch X)
• P90X – Day 71 – Chest & Back, Ab Ripper X
• P90X – Day 72 – Plyometrics
• P90X – Day 73 – Shoulders & Arms, Ab Ripper X
• P90X – Day 74 – Yoga X
• P90X – Day 75 – Legs & Back, Ab Ripper X
• P90X – Day 76 – Kenpo X
• P90X – Day 77 – Rest (or X Stretch)
• P90X – Day 78 – Chest, Shoulders & Triceps, Ab Ripper X
• P90X – Day 79 – Plyometrics
• P90X – Day 80 – Back & Biceps, Ab Ripper X
• P90X – Day 81 – Yoga X
• P90X – Day 82 – Legs & Back, Ab Ripper X
• P90X – Day 83 – Kenpo X
• P90X – Day 84 – Rest (or Stretch X)
• P90X – Day 85 – Yoga X
• P90X – Day 86 – Core Synergistics
• P90X – Day 87 – Kenpo X
• P90X – Day 88 – X Stretch
• P90X – Day 89 – Core Synergistics
• P90X – Day 90 – Yoga X
• P90X – Day 91 – Rest (or X Stretch)

P90X Schedule Workout Sheet

As I mentioned above, when I was doing P90X I couldn’t find any decent Excel spreadsheets to track my P90X workouts so I decided to create my own.

P90X Fitness Test Page

The first page in my P90X schedule workout sheet is the “Fitness Test Page”. Here is a screen shot of what it looks like:

On this sheet you are able to track all your fitness test stats before and after doing the P90X Program, and chart your progress on Day 1, Day 28, Day 56 and Day 90.

At the bottom of this sheet you will also see individual Excel tabs to all the other spreadsheets, such as the P90X Calendar, Chest & Back, Shoulders & Arms etc. By clicking on any of these tabs you will be instantly taken to the tracking sheet for that specific DVD, or you can click on the Calendar tab and you will see this…

P90X Calendar

This digital P90X Calendar allows you to enter in your starting date and it will automatically create a 90 day calendar for you filling in all the dates and linking you to the specific P90X workout for each day.

Here is a screenshot of the calendar in action:

P90X Workout Tracking Sheets

From the P90X Calendar page you are linked to each of the individual workouts for each of the DVD’s.

Each worksheet allows you to track reps, weight or band resistance for each exercise.

Here is a screen shot of one of the individual worksheets:

There are individual worksheets for:

• Chest & Back
• Shoulders & Arms
• Legs & Back
• Chest, Shoulders & Triceps
• Back & Biceps

P90X Plyometrics, Yoga X, Core Synergistics, Kenpo X and X Stretch

Since there really isn’t any kind of tracking of weights for Plyometrics, Yoga X, Core Synergistics, Kenpo X and X Stretch I’ve created a sheet where you can just mark an “X” (in true P90X style) for completing the workout.

You can enter in whatever value you want here, but I just used X’s to track mine. Here is what this sheet looks like:

P90X Ab Ripper X

For the Ab Ripper X tracking sheet I did something a bit different. Instead of just using an X to mark having done the workout I created a tracking sheet for each of the individual Ab Ripper X segments where you can track your reps.

Some people prefer to do all of the reps in Ab Ripper X even if they have to pause the DVD in order to keep up.

Personally, I preferred to just do as many reps of each exercise as I could in the allotted time without pausing the DVD.

So if I could only do half the In and Outs that we’re supposed to do in the time given, I would just mark that number down. The spreadsheet then gives you the sum of all reps you did for that day.

I found this very motivating because just by adding a few more reps to each exercise, I could increase the sum at the bottom with each passing day. This was very motivational to me.

Here is what the spreadsheet looks like:

P90X Schedule Workout Sheet – Free Download

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