P90x Excel Sheet

WORKOUTS CHARTSCHEST & BACK CHEST & BACKPLYOMETRICS SHOULDERS & ARMS

CARDIO X LEGS & BACKSHOULDERS & ARMS CORE SYNERGISTICS

YOGA X CORE SYNERGISTICS (LEAN)KENPO X CHEST, SHOULDERS, & TRICEPS

LEGS & BACK BACK & BICEPSCORE SYNERGISTICS

CORE SYNERGISTICS (LEAN)CHEST, SHOULDERS, & TRICEPS

BACK & BICEPSAB RIPPER X

Visit us online

Copyright 2009 Product Partners, LLC. Duplication in whole or in part without the express consent of the copyright owner is strictly prohibited.

www.TeamBeachbody.comwww.P90X.com

www.Beachbody.com

The P90Xcel and P90XcelPLUS spreadsheets and the names "P90Xcel" and "P90XcelPLUS" are copyright Product Partners, LLC. You are granted a non-exclusive license for personal use of the product. You may install the product on as many computers as you wish as long as all the copies are

for your own use. If you are a personal trainer and wish to use the product in the conduct of your business, please inquire at [email protected] about volume discounts. You may not resell, redistribute, or bundle this product without express consent of the

copyright owner.P90Xcel created by Stephan Bour of Workoutsoft.com.

http://www.teambeachbody.com/

http://www.p90x.com/

http://www.beachbody.com/




NUTRITION SHEETS FOR PRINTPHASES & LEVELS CHEST & BACK

PORTION PLAN SHOULDERS & ARMSWEEKLY CALORIES LEGS & BACK

DAILY CALORIES CHART CORE SYNERGISTICS (LEAN)CORE SYNERGISTICS

CHEST, SHOULDERS, & TRICEPS CHEST, SHOULDERS, & TRICEPSBACK & BICEPS

AB RIPPER X

Visit us online

Copyright 2009 Product Partners, LLC. Duplication in whole or in part without the express consent of the copyright owner is strictly prohibited.

www.TeamBeachbody.comwww.P90X.com

www.Beachbody.com




http://www.teambeachbody.com/

http://www.p90x.com/

http://www.beachbody.com/




Congratulations! You've downloaded one of the best tools to get the most out of Beachbody's extreme home fitness program P90X. To get started, please see the instructions on setup and usage below.

R1, R2: reps for first exercise, reps for second exerciseW1, W2: same for weightsNC, C: No-Chair or Chair for pull-UpsN, K: Normal or on Knees form for push-Ups RA, LA: right or left armRL, LL: right or left leg

Make a copy of the original file for safekeepingOpen the copy you made for your own use and familiarize yourself with the spreadsheet

Clear the spreadsheet of all sample data (if necessary). Only required if you want to start over.

• The sheet is now blank and ready for your own data

• Repeat for each sheet containing user data (all except INSTRUCTIONS, DATA, graphs, and the "for Print" sheets)

Next, fill out all the required "Stats and Goals" data in the SETUP sheet. The data is used to color-code your progress in the PERFORMANCE sheet

Next, fill out all the required "Data Operations" data in the SETUP sheet1. Data Operations:

2. Calculations and Color codes:For 2 repeat exercises, the number in the white box is the average between the two repeats

Welcome to P90Xcel

Abbreviations:

Setup and usage:

• Click on the "Select All Unlocked Cells and CLEAR CONTENT" button. The buttom will select all the unlocked user-enabled cells in the active sheet and, after your confirmation, clear their content• Right-click on any selected cell and select "Clear Contents". This will remove all the existing data. THIS CANNOT BE UNDONE. If you made a mistake and removed something you wanted to keep, simply close the file without saving or start over from a clean copy of the original

"Penalty for doing less reps on the second repeat": this is for those who want to pace themselves. A number of exercises in P90X are repeated twice during the same workout. If you've overdone it so much on the first repeat that you can't perform the second with the same intensity, you get penalized. The penalty is a calculation that subtracts a portion of the difference between the two repeats from the average of the two repeats. The value set in the box determines the portion that is subtracted. The maximum penalty corresponds to a value is 2, subtracting 1/2 of the difference. The higher the number, the lower the penalty. If you don't like the idea, ignore that number and set the "Activate penalty" value to 0 to disable the feature.

"Correction factor for Chair-Assisted Pull-Ups": most of us will need the help of a chair for pull-ups, at least initially. However, I don't consider those full pull-ups. I therefore provided in the spreadsheet two cells for recording all pull-ups: one for "the real deal" (NC or No Chair) and one for chair-assisted (C). The value you set here will determine how chair-assisted pull-ups are counted. If you set the value to the default 2, they will count as 1/2 a pull-up in the total. Any number above 2 will proportionally make them count as less as the number goes up. If you want them to count as a normal pull-up, simply set this value to 1 or record all your pull-ups in "NC" box.

"Number to divide the R*W calculation by for better chart display": this is cosmetic only. Throughout the spreadsheet exercises with weights are accounted as a reps x weight multiplication. This can lead to high numbers and make for ugly charts if mixed with reps-only exercises (push-ups with a value of 20 and Lawnmowers with a value of 300 on the same chart for instance). To mitigate that, you have the option to divide all reps x weight results by a fixed number and bring all the results on a similar scale. 10 seems to work well.

The green box indicates that the second repeat was equal or higher than the first. No penalty is applied

SupportFor problems, questions, and suggestions please see the support section at:Contact us at:

CreditsDaniel Pendergrass for suggestions, testing, and direct contributions to new features.

Maggie Wang for suggestions and weight loss calculators adapted from her WeightLossCalculator_v4 spreadsheet. http://maggiewang.com/

Bill Townsend at Beachbody for interface improvements, branding, and conversion for Microsoft Excel 2003 and 2007.

Change LogVersion 2.05: Conversion for Microsoft Excel 2003 and 2007Interface improvements and branding integrationVersion 2.04: Corrected formulas on LEGS & BACK "Calf Raise Squat"Added Notes section on all workout recording sheetsAdded conditional formatting to warn about missing start date Body Fat value on Setup sheetAdded RL and LL to LEGS & BACK "Step Back Lunge" routineAdded sheet protection warning routine to reschedule macroFixed incorrect dates on YOGA sheetFixed bad data point in SHOULDERS & ARMS chartVersion 2.03: Added columns for all program weeks and pre-calculated dates on MEASUREMENTS sheetChanged some conditional formatting formulas for compatibility with Office 2003Added gram/ounce converter to Portion Plan sheetAdded missing clear data buttons to Week 3-13 CALs sheetsAdded Week 13 calories tracking sheetCorrected inaccurate P90X end date formula in Setup sheetMinor fixes to Schedule sheet formulasVersion 2.02: New "Select All Unlocked Cells and CLEAR CONTENT" buttonVersion 2.0: Classic and Lean programs now on same sheet. Simply select your program and all the schedules update automaticallyHyperlinked navigation throughout the workbook

SCHEDULE sheet with workout schedules pre-entered and hyperlinked to recording sheetsAbility to reschedule a workout. Nobody's perfect but a missed day no longer means a lot of work to readjust the schedule. A one-click function now recalculates the entire schedule after a missedHeart rate calculatorNew sheets for CARDIO X, YOGA X, PLYOMETRICS, KENPO XNutrition trackingP90X Fit TestSETUP sheet with P90X estimated completion dateNew dynamic charts with the ability to show/hide individual data series. This really simplifies the charts and helps focus your attention on the workouts you selectBody fat calculators sheet with 3 new methodsVersion 1.5: Added a unit selection option to the SETUP sheet (inch/lb or meter/kg)

The red box indicates that the second repeat was less than the first. The number in the red box will be subtracted from the average above in the DATA sheet unless penalty was turned off, as explained above

[email protected]

Beachbody® and Tony Horton for the awesome P90X® program. http://www.beachbody.com/

MAIN navigation sheet with links to all the sheets in the workbook

mailto:[email protected]

Added BSA calculation to the SETUP sheetVersion 1.4: New INSTRUCTIONS sheetPREFERENCES sheet changed to SETUP sheetAdded Weight, Body Fat, and BMI goals to SETUP sheetAdded BMI calculator to SETUP sheetHEALTH FACTORS moved to new PERFORMANCE sheetNew MEASUREMENTS sheetVersion 1.3: Cleaned-up redundant conditional format rules throughoutCorrected a few formulas and labels on LEGS & BACK sheetVersion 1.2: Added PREFERENCES sheetChanged formulas throughout to use Preferences settingsCorrected bad data references on DATA sheetFixed formula error on LEGS & BACK, 02 Calf Raise SquatFixed formula errors on CHEST, SHOULDERS, & TRICEPSMajor modifications to Penalty formulaAdded Penalty activation switchMinor cosmetics changesVersion 1.1:Corrected formulas on BACK & BICEPS worksheetVersion 1.0Added CORE SYNERGISTICS worksheet









Click on the "Select All Unlocked Cells and CLEAR CONTENT" button. The buttom will select all the unlocked user-enabled cells in the active sheet and, after your confirmation, clear their

Right-click on any selected cell and select "Clear Contents". This will remove all the existing data. THIS CANNOT BE UNDONE. If you made a mistake and removed something you wanted to keep, simply close the file without saving or start over from a clean copy of the original


"Correction factor for Chair-Assisted Pull-Ups": most of us will need the help of a chair for pull-ups, at least initially. However, I don't consider those full pull-ups. I therefore provided in the spreadsheet two cells for recording all pull-ups: one for "the real deal" (NC or No Chair) and one for chair-assisted (C). The value you set here will determine how chair-assisted pull-ups are counted. If you set the value to the default 2, they will count as 1/2 a pull-up in the total. Any number above 2 will proportionally make them count as less as the number goes up. If you want them to count as a normal pull-up, simply set this value to 1 or record all your pull-ups in "NC" box.

"Number to divide the R*W calculation by for better chart display": this is cosmetic only. Throughout the spreadsheet exercises with weights are accounted as a reps x weight multiplication. This can lead to high numbers and make for ugly charts if mixed with reps-only exercises (push-ups with a value of 20 and Lawnmowers with a value of 300 on the same chart for instance). To mitigate that, you have the option to divide all reps x weight results by a fixed number and bring all the results on a similar scale. 10 seems to work well.


Support






The red box indicates that the second repeat was less than the first. The number in the red box will be subtracted from the average above in the DATA sheet unless penalty was turned off, as explained above

http://www.workoutsoft.com/Support.html

program. http://www.beachbody.com/

http://www.workoutsoft.com/Support.html










Click on the "Select All Unlocked Cells and CLEAR CONTENT" button. The buttom will select all the unlocked user-enabled cells in the active sheet and, after your confirmation, clear their

Right-click on any selected cell and select "Clear Contents". This will remove all the existing data. THIS CANNOT BE UNDONE. If you made a mistake and removed something you wanted to


"Correction factor for Chair-Assisted Pull-Ups": most of us will need the help of a chair for pull-ups, at least initially. However, I don't consider those full pull-ups. I therefore provided in the spreadsheet two cells for recording all pull-ups: one for "the real deal" (NC or No Chair) and one for chair-assisted (C). The value you set here will determine how chair-assisted pull-ups are counted. If you set the value to the default 2, they will count as 1/2 a pull-up in the total. Any number above 2 will proportionally make them count as less as the number goes up. If you

"Number to divide the R*W calculation by for better chart display": this is cosmetic only. Throughout the spreadsheet exercises with weights are accounted as a reps x weight multiplication. This can lead to high numbers and make for ugly charts if mixed with reps-only exercises (push-ups with a value of 20 and Lawnmowers with a value of 300 on the same chart for instance).


Support






The red box indicates that the second repeat was less than the first. The number in the red box will be subtracted from the average above in the DATA


Record your stats and goals(Enter your data in the orange colored cells. Values in yellow cells are calculated automatically)

Select your P90X Program Classic

YOUR P90X START DATE: Mon, Jan 04, '16

Sun, Apr 03, '16

Sun, Apr 03, '16

DAYS ELAPSED SINCE START: 80

DAYS SKIPPED TO DATE: 0

Set the Height/Weight unit combination you wish to use: inch/lb

Select your gender: Female

Select your body fat calculation method: Digital Scale

MY STATS on P90X START DATEAge 24.0Height 63.8Weight 137.7Body Fat % (From "CALCULATORS" sheet) 34.4%Lean Body Mass 90.3Fat Body Mass 47.4Body Surface Area (BSA) 1.7Body Mass Index (BMI) 23.8

MY UPPER LIMITSWeight 140.0Body Fat 25.0%BMI 25.0

MY TARGETS ON P90X COMPLETION DATETarget Lean Body Mass Increase 10.0Target Body Fat 18.0%Target Weight 120.0Target BMI 18.5Target Weight Loss 17.7

DATA OPERATIONS

2.0

YOUR P90X PLANNED COMPLETION DATE:

YOUR P90X ACTUAL COMPLETION DATE:

Penalty for doing less reps on the second repeat (some exercises). Enter 2 for "Subtract 1/2 of the difference from the Average"; 3 for "Subtract 1/3 of the difference; and so on…)

Activate penalty (0 is OFF, 1 is ON) 1

2.0

Number to divide the R*W calculation by for better chart display 10

Correction factor for Chair-Assisted Pull-Ups (Enter 1 for none; 2 for "Counts as 1/2"; and so on…)

(Enter your data in the orange colored cells. Values in yellow cells are calculated automatically)

yrsinchlb<- ARE YOU SURE?lblbsq meters

lb

lb

lb

lb

OPTION 1, Reading from scale:

Your Body Fat content: 34.40%

OPTION 2, The U.S. Navy Circumference Method:

Set Unit (Drop Down):

Abdomen Hip Neck Height0.0 0.0 0.0

You selected: Female

Your Body Fat content: Err:502 Target ranges. Men: 10-18%, Women: 18-25%

OPTION 3, The 3-Site Method:

FEMALEREPEAT

SITE 1 2 3 Average BFTricep 0.0 2.71%Suprailiac 0.0Thigh 0.0



OPTION 4, The 7-site Method:

FEMALE REPEAT

SITE 1 2 3 AverageTricep 0.0 3.56%Suprailiac 0.0Thigh 0.0Chest 0.0Midaxillary 0.0Subscapula 0.0

Abdomen 0.0



0.0

MALEREPEAT

SITE 1 2 3 Average BFChest 0.0 0.04%Abdomen 0.0Thigh 0.0

MALE REPEAT

SITE 1 2 3 Average BFChest 0.0 -0.66%Abdomen 0.0Thigh 0.0Suprailiac 0.0Midaxilliary 0.0Tricep 0.0

Subscapula 0.0

P90X Fit Test

Prior to Day 011. Physical Condition

Pull-Ups Reps FAILVertical Reach InchJump with Step Inch

Vertical Leap 0 Inch FAILPush-Ups Reps FAILToe Touch Inch PASSWall Squat Seconds FAIL

Bicep Curls RepsWeight

0 Total FAILIn & Outs reps FAIL

2. Cardiac ConditionResting Heart Rate Bpm

Heart Rate Maximizer:Immediately Bpm

After 1 minute BpmAfter 2 minutes BpmAfter 3 minutes BpmAfter 4 minutes Bpm

TARGET HEART RATE CALCULATORAge (from "SETUP" sheet)

Maximum Heart Hate

"In Zone" Minimum Target Heart Rate

"Light Intensity" Target Heart Rate

"Moderate Intensity" Target Heart Rate

"Heavy Intensity" Target Heart Rate

"MAX Intensity" Target Heart Rate

P90X Fit Test

After Day 901. Physical Condition

Pull-Ups Reps FAILVertical Reach InchJump with Step Inch

Vertical Leap 0 Inch FAILPush-Ups Reps FAILToe Touch Inch PASSWall Squat Seconds FAIL

Bicep Curls RepsWeight

0 Total FAILIn & Outs reps FAIL

2. Cardiac ConditionResting Heart Rate Bpm

Heart Rate Maximizer:Immediately Bpm

After 1 minute BpmAfter 2 minutes BpmAfter 3 minutes BpmAfter 4 minutes Bpm

TARGET HEART RATE CALCULATOR24 yrs

193.2 Bpm

116 Bpm

126 Bpm

145 Bpm

164 Bpm

184 Bpm

1

Start Week 2 Week 3 Week 4

Date 4-Jan-16 ### 18-Jan-16 25-Jan-16

Measurements (inch)

NeckShoulderChestWaistAbdomenHipsThighKneeCalfAnkleArmForearmWristWaist-Hip RatioPectoralAbdominalThighTricepSubscapularSuprailiacAxilla

Body Fat Measurements (mm)

Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11

1-Feb-16 8-Feb-16 15-Feb-16 22-Feb-16 29-Feb-16 7-Mar-16 14-Mar-16

Week 12 Week 13 Final

21-Mar-16 28-Mar-16 3-Apr-16

Workout Schedule & PerformanceDATA FROM SETUP SHEET: Sheet is PROTECTED for safety but no password is required for unprotectingWEIGHT

Too high (Greater than) 140.0Target (Less than) 120.0

BODY FATToo high (Greater than) 25.0%

Target (Less than) 18.0%BMI

Too high (Greater than) 25.0Target (Less than) 18.5

Date Weight BMI

Monday, January 04, 2016 137.7 0.0 47.4 34.4% 23.8Tuesday, January 05, 2016 137.7

Wednesday, January 06, 2016 137.7Thursday, January 07, 2016 137.7

Friday, January 08, 2016 137.7Saturday, January 09, 2016 137.7

Sunday, January 10, 2016 137.7Monday, January 11, 2016 137.7Tuesday, January 12, 2016 137.7









Weight Loss

Body Fat (lb)

Body Fat (%)

Sunday, January 31, 2016 137.7Monday, February 01, 2016 137.7Tuesday, February 02, 2016 137.7

Wednesday, February 03, 2016 137.7Thursday, February 04, 2016 137.7

Friday, February 05, 2016 137.7Saturday, February 06, 2016 137.7

Sunday, February 07, 2016 137.7Monday, February 08, 2016 137.7Tuesday, February 09, 2016 137.7









Sunday, February 28, 2016 137.7Monday, February 29, 2016 137.7

Tuesday, March 01, 2016 137.7Wednesday, March 02, 2016 137.7

Thursday, March 03, 2016 137.7Friday, March 04, 2016 137.7

Saturday, March 05, 2016 137.7Sunday, March 06, 2016 137.7Monday, March 07, 2016 137.7Tuesday, March 08, 2016 137.7

Wednesday, March 09, 2016 137.7Thursday, March 10, 2016 137.7

Friday, March 11, 2016 137.7Saturday, March 12, 2016 137.7

Sunday, March 13, 2016 137.7Monday, March 14, 2016 137.7Tuesday, March 15, 2016 137.7








Friday, April 01, 2016 137.7Saturday, April 02, 2016 137.7

Sunday, April 03, 2016 137.7Monday, April 04, 2016 137.7Tuesday, April 05, 2016 137.7

Wednesday, April 06, 2016 137.7Thursday, April 07, 2016 137.7










Friday, April 29, 2016 137.7

Saturday, April 30, 2016 137.7Sunday, May 01, 2016 137.7Monday, May 02, 2016 137.7Tuesday, May 03, 2016 137.7

Wednesday, May 04, 2016 137.7Thursday, May 05, 2016 137.7

Friday, May 06, 2016 137.7Saturday, May 07, 2016 137.7

Sunday, May 08, 2016 137.7Monday, May 09, 2016 137.7Tuesday, May 10, 2016 137.7










Wednesday, June 01, 2016 137.7Thursday, June 02, 2016 137.7

Friday, June 03, 2016 137.7Saturday, June 04, 2016 137.7

Sunday, June 05, 2016 137.7Monday, June 06, 2016 137.7Tuesday, June 07, 2016 137.7



Sunday, June 12, 2016 137.7Monday, June 13, 2016 137.7

Tuesday, June 14, 2016 137.7Wednesday, June 15, 2016 137.7

Thursday, June 16, 2016 137.7Friday, June 17, 2016 137.7

Saturday, June 18, 2016 137.7Sunday, June 19, 2016 137.7Monday, June 20, 2016 137.7Tuesday, June 21, 2016 137.7



Sunday, June 26, 2016 137.7Monday, June 27, 2016 137.7Tuesday, June 28, 2016 137.7


Friday, July 01, 2016 137.7Saturday, July 02, 2016 137.7

Sunday, July 03, 2016 137.7Monday, July 04, 2016 137.7Tuesday, July 05, 2016 137.7

Wednesday, July 06, 2016 137.7Thursday, July 07, 2016 137.7











Sunday, July 31, 2016 137.7Monday, August 01, 2016 137.7Tuesday, August 02, 2016 137.7

Wednesday, August 03, 2016 137.7Thursday, August 04, 2016 137.7

Friday, August 05, 2016 137.7Saturday, August 06, 2016 137.7

Sunday, August 07, 2016 137.7Monday, August 08, 2016 137.7Tuesday, August 09, 2016 137.7










Wednesday, August 31, 2016 137.7Thursday, September 01, 2016 137.7

Friday, September 02, 2016 137.7Saturday, September 03, 2016 137.7

Sunday, September 04, 2016 137.7Monday, September 05, 2016 137.7Tuesday, September 06, 2016 137.7

Wednesday, September 07, 2016 137.7Thursday, September 08, 2016 137.7


Sunday, September 11, 2016 137.7

Monday, September 12, 2016 137.7Tuesday, September 13, 2016 137.7








Friday, September 30, 2016 137.7Saturday, October 01, 2016 137.7

Sunday, October 02, 2016 137.7Monday, October 03, 2016 137.7Tuesday, October 04, 2016 137.7

Wednesday, October 05, 2016 137.7Thursday, October 06, 2016 137.7

Friday, October 07, 2016 137.7Saturday, October 08, 2016 137.7








Wednesday, October 26, 2016 137.7

Thursday, October 27, 2016 137.7Friday, October 28, 2016 137.7

Saturday, October 29, 2016 137.7Sunday, October 30, 2016 137.7Monday, October 31, 2016 137.7

Tuesday, November 01, 2016 137.7Wednesday, November 02, 2016 137.7

Thursday, November 03, 2016 137.7Friday, November 04, 2016 137.7

Saturday, November 05, 2016 137.7Sunday, November 06, 2016 137.7Monday, November 07, 2016 137.7Tuesday, November 08, 2016 137.7

Wednesday, November 09, 2016 137.7Thursday, November 10, 2016 137.7

Friday, November 11, 2016 137.7Saturday, November 12, 2016 137.7

Sunday, November 13, 2016 137.7Monday, November 14, 2016 137.7Tuesday, November 15, 2016 137.7







Wednesday, November 30, 2016 137.7Thursday, December 01, 2016 137.7

Friday, December 02, 2016 137.7Saturday, December 03, 2016

Sunday, December 04, 2016Monday, December 05, 2016Tuesday, December 06, 2016

Wednesday, December 07, 2016Thursday, December 08, 2016

Friday, December 09, 2016Saturday, December 10, 2016










Sunday, January 01, 2017Monday, January 02, 2017Tuesday, January 03, 2017

Wednesday, January 04, 2017Thursday, January 05, 2017

Friday, January 06, 2017Saturday, January 07, 2017











Wednesday, February 01, 2017Thursday, February 02, 2017

Friday, February 03, 2017Saturday, February 04, 2017

Sunday, February 05, 2017Monday, February 06, 2017Tuesday, February 07, 2017









Sunday, February 26, 2017Monday, February 27, 2017Tuesday, February 28, 2017Wednesday, March 01, 2017

Thursday, March 02, 2017Friday, March 03, 2017

Saturday, March 04, 2017Sunday, March 05, 2017Monday, March 06, 2017Tuesday, March 07, 2017

Wednesday, March 08, 2017Thursday, March 09, 2017

Friday, March 10, 2017



Friday, March 17, 2017Saturday, March 18, 2017

Sunday, March 19, 2017Monday, March 20, 2017Tuesday, March 21, 2017





Friday, March 31, 2017Saturday, April 01, 2017

Sunday, April 02, 2017Monday, April 03, 2017Tuesday, April 04, 2017

Wednesday, April 05, 2017Thursday, April 06, 2017

Friday, April 07, 2017Saturday, April 08, 2017







Sunday, April 23, 2017Monday, April 24, 2017

Tuesday, April 25, 2017Wednesday, April 26, 2017

Thursday, April 27, 2017Friday, April 28, 2017

Saturday, April 29, 2017Sunday, April 30, 2017Monday, May 01, 2017Tuesday, May 02, 2017

Wednesday, May 03, 2017Thursday, May 04, 2017

Friday, May 05, 2017Saturday, May 06, 2017

Sunday, May 07, 2017Monday, May 08, 2017Tuesday, May 09, 2017










Wednesday, May 31, 2017Thursday, June 01, 2017

Friday, June 02, 2017Saturday, June 03, 2017

Sunday, June 04, 2017Monday, June 05, 2017Tuesday, June 06, 2017

Wednesday, June 07, 2017Thursday, June 08, 2017










Friday, June 30, 2017Saturday, July 01, 2017

Sunday, July 02, 2017Monday, July 03, 2017Tuesday, July 04, 2017

Wednesday, July 05, 2017Thursday, July 06, 2017

Friday, July 07, 2017Saturday, July 08, 2017







Sunday, July 23, 2017

Monday, July 24, 2017Tuesday, July 25, 2017



Sunday, July 30, 2017Monday, July 31, 2017

Tuesday, August 01, 2017Wednesday, August 02, 2017

Thursday, August 03, 2017Friday, August 04, 2017

Saturday, August 05, 2017Sunday, August 06, 2017Monday, August 07, 2017Tuesday, August 08, 2017

Wednesday, August 09, 2017Thursday, August 10, 2017

Friday, August 11, 2017Saturday, August 12, 2017

Sunday, August 13, 2017Monday, August 14, 2017Tuesday, August 15, 2017








Friday, September 01, 2017Saturday, September 02, 2017

Sunday, September 03, 2017Monday, September 04, 2017Tuesday, September 05, 2017

Wednesday, September 06, 2017

Thursday, September 07, 2017Friday, September 08, 2017

Saturday, September 09, 2017Sunday, September 10, 2017Monday, September 11, 2017Tuesday, September 12, 2017

Wednesday, September 13, 2017Thursday, September 14, 2017








Sunday, October 01, 2017Monday, October 02, 2017Tuesday, October 03, 2017

Wednesday, October 04, 2017Thursday, October 05, 2017

Friday, October 06, 2017Saturday, October 07, 2017











Wednesday, November 01, 2017Thursday, November 02, 2017

Friday, November 03, 2017Saturday, November 04, 2017

Sunday, November 05, 2017Monday, November 06, 2017Tuesday, November 07, 2017
























Sunday, December 31, 2017Monday, January 01, 2018Tuesday, January 02, 2018








Friday, January 19, 2018

Saturday, January 20, 2018Sunday, January 21, 2018Monday, January 22, 2018Tuesday, January 23, 2018




Wednesday, January 31, 2018Thursday, February 01, 2018












Wednesday, February 28, 2018Thursday, March 01, 2018


Sunday, March 04, 2018Monday, March 05, 2018

Tuesday, March 06, 2018Wednesday, March 07, 2018

Thursday, March 08, 2018Friday, March 09, 2018






















Sunday, April 29, 2018Monday, April 30, 2018Tuesday, May 01, 2018















Sunday, June 03, 2018

Monday, June 04, 2018Tuesday, June 05, 2018



















Wednesday, July 18, 2018

Thursday, July 19, 2018Friday, July 20, 2018

Saturday, July 21, 2018Sunday, July 22, 2018Monday, July 23, 2018Tuesday, July 24, 2018








Workout Schedule & PerformanceSheet is PROTECTED for safety but no password is required for unprotecting

Water Content

(%)

Bone Density

(%)

Max Heart Rate

Average Heart Rate

Exercise Time (min)

Time in Zone (min)

Time in Zone

(%)

Workout (Classic)

Chest & Back, Ab RipperPlyometricsShoulders & Arms, Ab RipperYoga XLegs & Back, Ab RipperKenpo XRest or X StretchChest & Back, Ab RipperPlyometricsShoulders & Arms, Ab RipperYoga XLegs & Back, Ab RipperKenpo X PHASE 1Rest or X StretchChest & Back, Ab RipperPlyometricsShoulders & Arms, Ab RipperYoga XLegs & Back, Ab RipperKenpo XRest or X StretchYoga XCore SynergisticsKenpo XX StrechCore SynergisticsYoga X

Unprotect the sheet before using the

"Reschedule" Feature

Reschedule SelectedWorkout

Undo

Reschedule

Rest or X StretchChest, Shoulders, Triceps, Ab RipperPlyometricsBack & Biceps, Ab RipperYoga XLegs & Back, Ab RipperKenpo XRest or X StretchChest, Shoulders, Triceps, Ab RipperPlyometricsBack & Biceps, Ab RipperYoga XLegs & Back, Ab RipperKenpo XRest or X Stretch PHASE 2Chest, Shoulders, Triceps, Ab RipperPlyometricsBack & Biceps, Ab RipperYoga XLegs & Back, Ab RipperKenpo XRest or X StretchYoga XCore SynergisticsKenpo XX StrechCore SynergisticsYoga XRest or X StretchChest & Back, Ab RipperPlyometricsShoulders & Arms, Ab RipperYoga XLegs & Back, Ab RipperKenpo XRest or X StretchChest, Shoulders Triceps, Ab RipperPlyometricsBack & Biceps, Ab RipperYoga XLegs & Back, Ab RipperKenpo XRest or X Stretch PHASE 3Chest & Back, Ab RipperPlyometrics

Undo

Reschedule

Undo

Reschedule

Shoulders & Arms, Ab RipperYoga XLegs & Back, Ab RipperKenpo XRest or X StretchChest, Shoulders Triceps, Ab RipperPlyometricsBack & Biceps, Ab RipperYoga XLegs & Back, Ab RipperKenpo XRest or X StretchYoga XCore SynergisticsKenpo XX StrechCore SynergisticsYoga XRest or X Stretch

Undo

Reschedule

Chest & BackWEEK 1 2 3 9 11DATE Mon, Jan 04, '16 Mon, Jan 11, '16 Mon, Jan 18, '16 Mon, Feb 29, '16 Mon, Mar 14, '16

01 Standard Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

N2 K2 0 N2 K2 0 N2 K2 0 N2 K2 0 N2 K2 0

NOTES

02 Wide Front Pull-Ups NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0

NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0

NOTES

03 Military Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

N2 K2 0 N2 K2 0 N2 K2 0 N2 K2 0 N2 K2 0

NOTES

04 Reverse Grip Chin-Ups NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0


NOTES

05 Wide Fly Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

N2 K2 0 N2 K2 0 N2 K2 0 N2 K2 0 N2 K2 0

NOTES

06 Closed Grip Overhand Pull-Ups NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0


NOTES

07 Decline Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

N2 K2 0 N2 K2 0 N2 K2 0 N2 K2 0 N2 K2 0

NOTES

08 Heavy Pants R1 W 0 R1 W 0 R1 W 0 R1 W 0 R1 W 0

R2 W 0 R2 W 0 R2 W 0 R2 W 0 R2 W 0

NOTES

09 Diamond Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

N2 K2 0 N2 K2 0 N2 K2 0 N2 K2 0 N2 K2 0

NOTES

10 Lawnmovers R1 W 0 R1 W 0 R1 W 0 R1 W 0 R1 W 0

R2 W 0 R2 W 0 R2 W 0 R2 W 0 R2 W 0

NOTES

11 Dive-Bomber Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

N2 K2 0 N2 K2 0 N2 K2 0 N2 K2 0 N2 K2 0

NOTES

12 Back Flys R1 W 0 R1 W 0 R1 W 0 R1 W 0 R1 W 0

R2 W 0 R2 W 0 R2 W 0 R2 W 0 R2 W 0

NOTES

CHEST & BACK

Plyometrics

Week 1 Week 2Tuesday, January 05, 2016 Tuesday, January 12, 2016

COMPLETED? NOT YET NOT YET

NOTES

Week 5 Week 6Tuesday, February 02, 2016 Tuesday, February 09, 2016


NOTES

Week 9 Week 10Tuesday, March 01, 2016 Tuesday, March 08, 2016


NOTES

Plyometrics

Week 3Tuesday, January 19, 2016

NOT YET

Week 7Tuesday, February 16, 2016

NOT YET

Week 11 Week 12Tuesday, March 15, 2016 Tuesday, March 22, 2016

NOT YET NOT YET

Cardio X

Week 1 Week 2Not Done in CLASSIC Not Done in CLASSIC


NOTES



NOTES



NOTES

Week 13Not Done in CLASSIC

COMPLETED? NOT YET

NOTES

Cardio X


NOT YET NOT YET


NOT YET NOT YET


NOT YET NOT YET

Shoulders & ArmsWEEK 1 2 3 9 11DATE Wed, Jan 06, '16 Wed, Jan 13, '16 Wed, Jan 20, '16 Wed, Mar 02, '16 Wed, Mar 16, '16

01 Alternating Shoulder Presses R1 W 0 R1 W 0 R1 W 0 R1 W 0 R1 W 0

R2 W 0 R2 W 0 R2 W 0 R2 W 0 R2 W 0

NOTES

02 In & Out Bicep Curls R1 1 W 10 1 R1 2 W 10 2 R1 3 W 10 3 R1 4 W 10 4 R1 5 W 10 5

R2 1 W 10 0 R2 2 W 10 0 R2 3 W 10 0 R2 4 W 10 0 R2 5 W 10 0

NOTES

03 Two-Arm Tricep Kickbacks R1 W 0 R1 W 0 R1 W 0 R1 W 0 R1 W 0

R2 W 0 R2 W 0 R2 W 0 R2 W 0 R2 W 0

NOTES

04 Deep Swimmer's Presses R1 W 0 R1 W 0 R1 W 0 R1 W 0 R1 W 0

R2 W 0 R2 W 0 R2 W 0 R2 W 0 R2 W 0

NOTES

05 Full Supination Concentration Curls R1 W 0 R1 W 0 R1 W 0 R1 W 0 R1 W 0

R2 W 0 R2 W 0 R2 W 0 R2 W 0 R2 W 0

NOTES

06 Chair Dips R1 ###R1 ###R1 ###R1 ###R1 ###

R2 0 R2 0 R2 0 R2 0 R2 0

NOTES

07 Upright Rows R1 W 0 R1 W 0 R1 W 0 R1 W 0 R1 W 0

R2 W 0 R2 W 0 R2 W 0 R2 W 0 R2 W 0

NOTES

08 Static Arm Curls R1 W 0 R1 W 0 R1 W 0 R1 W 0 R1 W 0

R2 W 0 R2 W 0 R2 W 0 R2 W 0 R2 W 0

NOTES

09 Flip-Grip Twist Tricep Kickbacks R1 W 0 R1 W 0 R1 W 0 R1 W 0 R1 W 0

R2 W 0 R2 W 0 R2 W 0 R2 W 0 R2 W 0

NOTES

10 Seated Two-Angle Shoulder Flys R1 W 0 R1 W 0 R1 W 0 R1 W 0 R1 W 0

R2 W 0 R2 W 0 R2 W 0 R2 W 0 R2 W 0

NOTES

11 Crouching Cohen Curls R1 W 0 R1 W 0 R1 W 0 R1 W 0 R1 W 0

R2 W 0 R2 W 0 R2 W 0 R2 W 0 R2 W 0

NOTES

12 Lying-Down Tricep Extensions R1 W 0 R1 W 0 R1 W 0 R1 W 0 R1 W 0

R2 W 0 R2 W 0 R2 W 0 R2 W 0 R2 W 0

NOTES

BONUS ROUND13 In & Out Strait Arm Shoulder Flys R1 W 0 R1 W 0 R1 W 0 R1 W 0 R1 W 0

R2 W 0 R2 W 0 R2 W 0 R2 W 0 R2 W 0

NOTES

14 Congdon Curls R1 W 0 R1 W 0 R1 W 0 R1 W 0 R1 W 0

R2 W 0 R2 W 0 R2 W 0 R2 W 0 R2 W 0

NOTES

15 Side Tri-Rises LA RA 0 LA RA 0 LA RA 0 LA RA 0 LA RA 0

LA RA 0 LA RA 0 LA RA 0 LA RA 0 LA RA 0

NOTES

SHOULDERS & ARMS

Yoga X

Week 1 Week 2Thursday, January 07, 2016 Thursday, January 14, 2016


NOTES

Week 5 Week 6Thursday, February 04, 2016 Thursday, February 11, 2016


NOTES

Week 9 Week 10Thursday, March 03, 2016 Thursday, March 10, 2016


NOTES

Week 13 Week 13Monday, March 28, 2016 Saturday, April 02, 2016


NOTES

Yoga X

Week 3 Week 4Thursday, January 21, 2016 Monday, January 25, 2016

NOT YET NOT YET

Week 7 Week 8Thursday, February 18, 2016 Monday, February 22, 2016

NOT YET NOT YET

Week 11 Week 12Thursday, March 17, 2016 Thursday, March 24, 2016

NOT YET NOT YET

Week 4Saturday, January 30, 2016

NOT YET

Week 8Saturday, February 27, 2016

NOT YET

Kenpo X

Week 1 Week 2Saturday, January 09, 2016 Saturday, January 16, 2016


NOTES

Week 5 Week 6Saturday, February 06, 2016 Saturday, February 13, 2016


NOTES

Week 9 Week 10Saturday, March 05, 2016 Saturday, March 12, 2016


NOTES

Week 13Wednesday, March 30, 2016

COMPLETED? NOT YET

NOTES

Kenpo X

Week 3 Week 4Saturday, January 23, 2016 Wednesday, January 27, 2016

NOT YET NOT YET

Week 7 Week 8Saturday, February 20, 2016 Wednesday, February 24, 2016

NOT YET NOT YET

Week 11 Week 12Saturday, March 19, 2016 Saturday, March 26, 2016

NOT YET NOT YET

Legs & BackWEEK 1 2 3 5 6 7DATE Fri, Jan 08, '16 Fri, Jan 15, '16 Fri, Jan 22, '16 Fri, Feb 05, '16 Fri, Feb 12, '16 Fri, Feb 19, '16

01 Balance Lunge RL LL 0 RL LL 0 RL LL 0 RL LL 0 RL LL 0 RL

NOTES

02 Calf Raise Squat R W 0 R W 0 R W 0 R W 0 R W 0 R

NOTES

03 Reverse Grip Chin-Ups NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1

NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2

NOTES

04 Super Skater RL LL 0 RL LL 0 RL LL 0 RL LL 0 RL LL 0 RL

NOTES

05 Wall Squat (sec) R 0 R 0 R 0 R 0 R 0 R

NOTES

06 Wide Front Pull-Ups NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1


NOTES

07 Step Back Lunge RL W 0 RL W 0 RL W 0 RL W 0 RL W 0 RL

LL W 0 LL W 0 LL W 0 LL W 0 LL W 0 LL

NOTES

08 Alternating Side Lunge R W 0 R W 0 R W 0 R W 0 R W 0 R

NOTES

09 Closed Grip Overhand Pull-Ups NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1


NOTES

10 Single Leg Wall Squat (sec) R 0 R 0 R 0 R 0 R 0 R

NOTES

11 Deadlift Squat LL RL 0 LL RL 0 LL RL 0 LL RL 0 LL RL 0 LL

NOTES

12 Switch Grip Pull-Ups NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1


NOTES

13 Three-Way Lunge RL LL 0 RL LL 0 RL LL 0 RL LL 0 RL LL 0 RL

NOTES

14 Sneaky Lunge R 0 R 0 R 0 R 0 R 0 R

NOTES

15 Chair Salutations (sec) R1 ### R1 ### R1 ### R1 ### R1 ### R1

R2 0 R2 0 R2 0 R2 0 R2 0 R2

NOTES

16 Toe-Roll Iso Lunge RL LL 0 RL LL 0 RL LL 0 RL LL 0 RL LL 0 RL

NOTES

17 Groucho Walk R 0 R 0 R 0 R 0 R 0 R

NOTES

18 Calf Raises R W 0 R W 0 R W 0 R W 0 R W 0 R

NOTES

19 80/20 Cyber-Speed Squat RL LL 0 RL LL 0 RL LL 0 RL LL 0 RL LL 0 RL

NOTES

LEGS & BACK

Legs & Back7 9 10 11 12

Fri, Feb 19, '16 Fri, Mar 04, '16 Fri, Mar 11, '16 Fri, Mar 18, '16 Fri, Mar 25, '16

LL 0 RL LL 0 RL LL 0 RL LL 0 RL LL 0

W 0 R W 0 R W 0 R W 0 R W 0

C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0

C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0


0 R 0 R 0 R 0 R 0

C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0

C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0

W 0 RL W 0 RL W 0 RL W 0 RL W 0

W 0 LL W 0 LL W 0 LL W 0 LL W 0

W 0 R W 0 R W 0 R W 0 R W 0

C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0

C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0

0 R 0 R 0 R 0 R 0

RL 0 LL RL 0 LL RL 0 LL RL 0 LL RL 0

C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0

C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0


0 R 0 R 0 R 0 R 0

### R1 ### R1 ### R1 ### R1 ###

0 R2 0 R2 0 R2 0 R2 0


0 R 0 R 0 R 0 R 0

W 0 R W 0 R W 0 R W 0 R W 0


LEGS & BACK

Classic

Core Synergistics (CLASSIC)WEEK 4 4 8 8 13 13DATE Tue, Jan 26, '16 Fri, Jan 29, '16 Tue, Feb 23, '16 Fri, Feb 26, '16 Tue, Mar 29, '16 Fri, Apr 01, '16

01 Stack Foot/Stagger Hands Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

NOTES

02 Banana Rolls R 0 R 0 R 0 R 0 R 0 R 0

NOTES

03 Leaning Crescent Lunges R W 0 R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

04 Squat Run R W 0 R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

05 Sphinx Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

NOTES

06 Bow To Boat R 0 R 0 R 0 R 0 R 0 R 0

NOTES

07 Low Lateral Skaters R W 0 R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

08 Lunge & Reach R W 0 R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

09 Prison Cell Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

NOTES

10 Side Hip Raise RL LL 0 RL LL 0 R W 0 R W 0 R W 0 R W 0

NOTES

11 Squat X-Press R W 0 R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

12 Plank To Chaturanga Run P C 0 P C 0 P C 0 P C 0 P C 0 P C 0

NOTES

13 Walking Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

NOTES

14 Superman Banana R 0 R 0 R 0 R 0 R 0 R 0

NOTES

15 Lunge-Kickback-Curl-Press R W 0 R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

16 Towel Hopping R 0 R 0 R 0 R 0 R 0 R 0

NOTES

17 Reach High & Under Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

NOTES

18 Steam Engine R 0 R 0 R 0 R 0 R 0 R 0

NOTES

19 Dreya Roll R 0 R 0 R 0 R 0 R 0 R 0

NOTES

BONUS ROUND20 Plank To Chaturanga Iso R 0 R 0 R 0 R 0 R 0 R 0

NOTES

21 The Halfback R 0 R 0 R 0 R 0 R 0 R 0

NOTES

22 Table Dip Leg Raise R 0 R 0 R 0 R 0 R 0 R 0

NOTES

CORE SYNERGISTICS

Core Synergistics (LEAN)WEEK 1 2 3 4 5 6 7 8 9 10 11 12 13DATE Not in CLASSIC Not in CLASSIC Not in CLASSIC Not in CLASSIC Not in CLASSIC Not in CLASSIC Not in CLASSIC Not in CLASSIC Not in CLASSIC Not in CLASSIC Not in CLASSIC Not in CLASSIC Not in CLASSIC

01 Stack Foot/Stagger Hands Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

NOTES

02 Banana Rolls R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0

NOTES

03 Leaning Crescent Lunges R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

04 Squat Run R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

05 Sphinx Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

NOTES

06 Bow To Boat R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0

NOTES

07 Low Lateral Skaters R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

08 Lunge & Reach R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

09 Prison Cell Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

NOTES

10 Side Hip Raise RL LL 0 RL LL 0 R W 0 R W 0 RL LL 0 RL LL 0 R W 0 R W 0 RL LL 0 RL LL 0 R W 0 R W 0 R W 0

NOTES

11 Squat X-Press R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

12 Plank To Chaturanga Run P C 0 P C 0 P C 0 P C 0 P C 0 P C 0 P C 0 P C 0 P C 0 P C 0 P C 0 P C 0 P C 0

NOTES

13 Walking Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

NOTES

14 Superman Banana R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0

NOTES

15 Lunge-Kickback-Curl-Press R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

16 Towel Hopping R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0

NOTES

17 Reach High & Under Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

NOTES

18 Steam Engine R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0

NOTES

19 Dreya Roll R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0

NOTES

BONUS ROUND20 Plank To Chaturanga Iso R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0

NOTES

21 The Halfback R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0

NOTES

22 Table Dip Leg Raise R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0

NOTES

CORE SYNERGISTICS

Chest, Shoulders, & TricepsWEEK 5 6 7 10 12DATE Mon, Feb 01, '16 Mon, Feb 08, '16 Mon, Feb 15, '16 Mon, Mar 07, '16 Mon, Mar 21, '16

01 Slow-Motion 3-in-1 Push-Ups Reg Bon 0 Reg Bon 0 Reg Bon 0 Reg Bon 0 Reg Bon 0 Reg: Regular form. Bon: Bonus

NOTES

02 In & Out Shoulder Flys R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

03 Chairs Dips R 0 R 0 R 0 R 0 R 0

NOTES

04 Plange Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

NOTES

05 Pike Presses R 0 R 0 R 0 R 0 R 0

NOTES

06 Side Tri-Rises RA LA 0 RA LA 0 RA LA 0 RA LA 0 RA LA 0

NOTES

07 Floor Flys R 0 R 0 R 0 R 0 R 0

NOTES

08 Scarecrows R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

09 Overhead Tricep Extensions R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

10 Two-Twitch Speed Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

NOTES

11 Y-Presses R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

12 Lying Tricep Extensions R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

13 Side-To-Side Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

NOTES

14 Pour Flys R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

15 Side-Leaning Tricep Extensions RA W 0 RA W 0 RA W 0 RA W 0 RA W 0

LA W 0 LA W 0 LA W 0 LA W 0 LA W 0

NOTES

16 One-Arm Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

NOTES

17 Weighted Circles R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

18 Throw the Bomb RA W 0 RA W 0 RA W 0 RA W 0 RA W 0


NOTES

19 Clap or Plyo Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

NOTES

20 Slo-Mo Throws R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

21 Front-To Back Tricep Extensions RA W 0 RA W 0 RA W 0 RA W 0 RA W 0


NOTES

22 One-Arm Balance Push-Ups R 0 R 0 R 0 R 0 R 0

NOTES

23 Fly-Row Presses R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

24 Dumbbell Cross-Body Blows R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

CHEST, SHOULDERS, & TRICEPS

Back & BicepsWEEK 5 6 7 10 12DATE Wed, Feb 03, '16 Wed, Feb 10, '16 Wed, Feb 17, '16 Wed, Mar 09, '16 Wed, Mar 23, '16

01 Wide Front Pull-Ups NC C 0 NC C 0 NC C 0 NC C 0 NC C 0

NOTES

02 Lawnmowers RA W 0 RA W 0 RA W 0 RA W 0 RA W 0


NOTES

03 Twenty-Ones R 0 R 0 R 0 R 0 R 0

NOTES

04 One-Arm Cross-Body Curls RA W 0 RA W 0 RA W 0 RA W 0 RA W 0


NOTES

05 Switch Grip Pull-Ups NC C 0 NC C 0 NC C 0 NC C 0 NC C 0

NOTES

06 Elbows-Out Lawnmowers RA W 0 RA W 0 RA W 0 RA W 0 RA W 0


NOTES

07 Standing Bicep Curls R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

08 One-Arm Concentration Curls RA W 0 RA W 0 RA W 0 RA W 0 RA W 0


NOTES

09 Corn Cob Pull-Ups NC C 0 NC C 0 NC C 0 NC C 0 NC C 0

NOTES

10 Reverse Grip Bent-Over Rows R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

11 Open Arm Curls R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

12 Static Arm Curls R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

13 Towel Pull-Ups NC C 0 NC C 0 NC C 0 NC C 0 NC C 0

NOTES

14 Congdon Locomotives R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

15 Crouching Cohen Curls R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

16 One-Arm Corkscrew Curls R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

17 Chin-Ups NC C 0 NC C 0 NC C 0 NC C 0 NC C 0

NOTES

18 Seated Bent-Over Back Flys R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

19 Curl-Up/Hammer Downs R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

20 Hammer Curls R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

21 Max Rep Pull-Ups NC C 0 NC C 0 NC C 0 NC C 0 NC C 0

NOTES

22 Superman R 0 R 0 R 0 R 0 R 0

NOTES

23 In-Out Hammer Curls R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

24 Strip-Set Curls R1 W1 0 R1 W1 0 R1 W1 0 R1 W1 0 R1 W1 0

R2 W2 R2 W2 R2 W2 R2 W2 R2 W2R3 W3 R3 W3 R3 W3 R3 W3 R3 W3R4 W4 R4 W4 R4 W4 R4 W4 R4 W4

NOTES

BACK & BICEPS

Ab Ripper XWEEK 1 2 3

DAY 1 3 5 1 3 5 1 3 5DATE Mon, Jan 04, 16 Wed, Jan 06, 16 Fri, Jan 08, 16 Mon, Jan 11, 16 Wed, Jan 13, 16 Fri, Jan 15, 16 Mon, Jan 18, 16 Wed, Jan 20, 16 Fri, Jan 22, 16

In & Out

Seated Bicycle

Seated Crunchy Frog

Crossed leg/Wide Leg Sit-Up

Fifer Scissors

Hip Rock 'N Raise

Pulse-Up

Roll-Up/V-Up Combo

Oblique V-Up

Leg Climb

Mason Twist

0 0 0 0 0 0 0 0 0

WEEK 5 6 7DAY 1 3 5 1 3 5 1 3 5

DATE Mon, Feb 01, 16 Wed, Feb 03, 16 Fri, Feb 05, 16 Mon, Feb 08, 16 Wed, Feb 10, 16 Fri, Feb 12, 16 Mon, Feb 15, 16 Wed, Feb 17, 16 Fri, Feb 19, 16In & Out

Seated Bicycle

Seated Crunchy Frog


Fifer Scissors

Hip Rock 'N Raise

Pulse-Up

Roll-Up/V-Up Combo

Oblique V-Up

Leg Climb

Mason Twist

0 0 0 0 0 0 0 0 0

WEEK 9 10 11 12DAY 1 3 5 1 3 5 1 3 5 1 3 5

DATE Mon, Feb 29, 16 Wed, Mar 02, 16 Fri, Mar 04, 16 Mon, Mar 07, 16 Wed, Mar 09, 16 Fri, Mar 11, 16 Mon, Mar 14, 16 Wed, Mar 16, 16 Fri, Mar 18, 16 Mon, Mar 21, 16 Wed, Mar 23, 16 Fri, Mar 25, 16In & Out

Seated Bicycle

Seated Crunchy Frog


Fifer Scissors

Hip Rock 'N Raise

Pulse-Up

Roll-Up/V-Up Combo

Oblique V-Up

Leg Climb

Mason Twist

0 0 0 0 0 0 0 0 0 0 0 0

Ab Ripper X

WEEK 1 2 3 4

CHEST & BACK01 Standard Push-Ups 0 0 002 Wide Front Pull-Ups 0 0 003 Military Push-Ups 0 0 004 Reverse Grip Chin-Ups 0 0 005 Wide Fly Push-Ups 0 0 006 Closed Grip Overhand Pull-Ups 0 0 007 Decline Push-Ups 0 0 008 Heavy Pants 0 0 009 Diamond Push-Ups 0 0 010 Lawnmovers 0 0 011 Dive-Bomber Push-Ups 0 0 012 Back Flys 0 0 0

SHOULDERS & ARMS01 Alternating Shoulder Presses 0 0 002 In & Out Bicep Curls 1 2 303 Two-Arm Tricep Kickbacks 0 0 004 Deep Swimmer's Presses 0 0 005 Full Supination Concentration Curls 0 0 006 Chair Dips 0 0 007 Upright Rows 0 0 008 Static Arm Curls 0 0 009 Flip-Grip Twist Tricep Kickbacks 0 0 010 Seated Two-Angle Shoulder Flys 0 0 011 Crouching Cohen Curls 0 0 012 Lying-Down Tricep Extensions 0 0 013 In & Out Strait Arm Shoulder Flys 0 0 014 Congdon Curls 0 0 015 Side Tri-Rises 0 0 0

LEGS & BACK01 Balance Lunge 0 0 002 Calf Raise Squat 0 0 003 Reverse Grip Chin-Ups 0 0 004 Super Skater 0 0 005 Wall Squat (sec) 0 0 006 Wide Front Pull-Ups 0 0 007 Step Back Lunge 0 0 008 Alternating Side Lunge 0 0 009 Closed Grip Overhand Pull-Ups 0 0 010 Single Leg Wall Squat (sec) 0 0 0

11 Deadlift Squat 0 0 012 Switch Grip Pull-Ups 0 0 013 Three-Way Lunge 0 0 014 Sneaky Lunge 0 0 015 Chair Salutations (sec) #DIV/0! #DIV/0! #DIV/0!16 Toe-Roll Iso Lunge 0 0 017 Groucho Walk 0 0 018 Calf Raises 0 0 019 80/20 Cyber-Speed Squat 0 0 0

CORE SYNERGISTICS WK 4 DAY 201 Stack Foot/Stagger Hands Push-Ups 002 Banana Rolls 003 Leaning Crescent Lunges 004 Squat Run 005 Sphinx Push-Ups 006 Bow To Boat 007 Low Lateral Skaters 008 Lunge & Reach 009 Prison Cell Push-Ups 010 Side Hip Raise 011 Squat X-Press 012 Plank To Chaturanga Run 013 Walking Push-Ups 014 Superman Banana 015 Lunge-Kickback-Curl-Press 016 Towel Hopping 017 Reach High & Under Push-Ups 018 Steam Engine 019 Dreya Roll 020 Plank To Chaturanga Iso 021 The Halfback 022 Table Dip Leg Raise 0

CORE SYNERGISTICS (LEAN)01 Stack Foot/Stagger Hands Push-Ups 0 0 0 002 Banana Rolls 0 0 0 003 Leaning Crescent Lunges 0 0 0 004 Squat Run 0 0 0 005 Sphinx Push-Ups 0 0 0 006 Bow To Boat 0 0 0 007 Low Lateral Skaters 0 0 0 008 Lunge & Reach 0 0 0 009 Prison Cell Push-Ups 0 0 0 010 Side Hip Raise 0 0 0 011 Squat X-Press 0 0 0 012 Plank To Chaturanga Run 0 0 0 013 Walking Push-Ups 0 0 0 014 Superman Banana 0 0 0 0

15 Lunge-Kickback-Curl-Press 0 0 0 016 Towel Hopping 0 0 0 017 Reach High & Under Push-Ups 0 0 0 018 Steam Engine 0 0 0 019 Dreya Roll 0 0 0 020 Plank To Chaturanga Iso 0 0 0 021 The Halfback 0 0 0 022 Table Dip Leg Raise 0 0 0 0

CHEST, SHOULDERS, & TRICEPS01 Slow-Motion 3-in-1 Push-Ups02 In & Out Shoulder Flys03 Chairs Dips04 Plange Push-Ups05 Pike Presses06 Side Tri-Rises07 Floor Flys08 Scarecrows09 Overhead Tricep Extensions10 Two-Twitch Speed Push-Ups11 Y-Presses12 Lying Tricep Extensions13 Side-To-Side Push-Ups14 Pour Flys15 Side-Leaning Tricep Extensions16 One-Arm Push-Ups17 Weighted Circles18 Throw the Bomb19 Clap or Plyo Push-Ups20 Slo-Mo Throws21 Front-To Back Tricep Extensions22 One-Arm Balance Push-Ups23 Fly-Row Presses24 Dumbbell Cross-Body Blows

BACK & BICEPS01 Wide Front Pull-Ups02 Lawnmowers03 Twenty-Ones04 One-Arm Cross-Body Curls05 Switch Grip Pull-Ups06 Elbows-Out Lawnmowers07 Standing Bicep Curls08 One-Arm Concentration Curls09 Corn Cob Pull-Ups10 Reverse Grip Bent-Over Rows11 Open Arm Curls12 Static Arm Curls13 Towel Pull-Ups

14 Congdon Locomotives15 Crouching Cohen Curls16 One-Arm Corkscrew Curls17 Chin-Ups18 Seated Bent-Over Back Flys19 Curl-Up/Hammer Downs20 Hammer Curls21 Max Rep Pull-Ups22 Superman23 In-Out Hammer Curls24 Strip-Set Curls

5 6 7 8 9 10 11

0 00 00 00 00 00 00 00 00 00 00 00 0

0 04 50 00 00 0

#DIV/0! #DIV/0!0 00 00 00 00 00 00 00 00 0

0 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 0

0 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 0

#DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0!0 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 0

WK 4 DAY 5 WK 8 DAY 2 WK 8 DAY 50 0 00 0 00 0 00 0 00 0 00 0 00 0 00 0 00 0 00 0 00 0 00 0 00 0 00 0 00 0 00 0 00 0 00 0 00 0 00 0 00 0 00 0 0

0 0 0 0 0 0 00 0 0 0 0 0 00 0 0 0 0 0 00 0 0 0 0 0 00 0 0 0 0 0 00 0 0 0 0 0 00 0 0 0 0 0 00 0 0 0 0 0 00 0 0 0 0 0 00 0 0 0 0 0 00 0 0 0 0 0 00 0 0 0 0 0 00 0 0 0 0 0 00 0 0 0 0 0 0

0 0 0 0 0 0 00 0 0 0 0 0 00 0 0 0 0 0 00 0 0 0 0 0 00 0 0 0 0 0 00 0 0 0 0 0 00 0 0 0 0 0 00 0 0 0 0 0 0

0 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 0

0 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 0

0 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 0

12 13 13

111111111111

111111111111111

0 10 10 10 10 10 10 10 10 10 1

0 10 10 10 1

#DIV/0! 10 10 10 10 1

0 0 10 0 10 0 10 0 10 0 10 0 10 0 10 0 10 0 10 0 10 0 10 0 10 0 10 0 10 0 10 0 10 0 10 0 10 0 10 0 10 0 10 0 1

0 0 10 0 10 0 10 0 10 0 10 0 10 0 10 0 10 0 10 0 10 0 10 0 10 0 10 0 1

0 0 10 0 10 0 10 0 10 0 10 0 10 0 10 0 1

0 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 1

0 10 10 10 10 10 10 10 10 10 10 10 10 1

0 10 10 10 10 10 10 10 10 10 10 1

1 2 3 9 110

0

0

0

0

1

1

1

1

1

1

Chest & Back

WEEK ->

Rep

s (o

r re

ps x

wei

ght)

1 2 3 9 110

0

0

0

0

1

1

1

1

1

1

Chest & Back

WEEK ->

Rep

s (o

r re

ps x

wei

ght)

Show/Hide 01

Show/Hide 02

Show/Hide 03

Show/Hide 04

Show/Hide 05

Show/Hide 06

Show/Hide 07

Show/Hide 08

Show/Hide 09

Show/Hide 10

Show/Hide 11

Show/Hide 12

Show/Hide 01

Show/Hide 02

Show/Hide 03

Show/Hide 04

Show/Hide 05

Show/Hide 06

Show/Hide 07

Show/Hide 08

Show/Hide 09

Show/Hide 10

Show/Hide 11

Show/Hide 12

1 2 3 9 110

1

2

3

4

5

6

Shoulders & Arms

WEEK ->

Re

ps

(o

r re

ps

x w

eig

ht)

1 2 3 9 110

1

2

3

4

5

6

Shoulders & Arms

WEEK ->

Re

ps

(o

r re

ps

x w

eig

ht)

Show/Hide 02

Show/Hide 03

Show/Hide 04

Show/Hide 05

Show/Hide 06

Show/Hide 07

Show/Hide 08

Show/Hide 09

Show/Hide 10

Show/Hide 11

Show/Hide 12

Show/Hide 13

Show/Hide 14

Show/Hide 15

Show/Hide 01

Show/Hide 02

Show/Hide 03

Show/Hide 04

Show/Hide 05

Show/Hide 06

Show/Hide 07

Show/Hide 08

Show/Hide 09

Show/Hide 10

Show/Hide 11

Show/Hide 12

Show/Hide 13

Show/Hide 14

Show/Hide 15

1 2 3 5 6 7 9 10 11 120

0

0

0

0

1

1

1

1

1

1

Legs & Back

WEEK ->

Rep

s (o

r re

ps x

wei

ght)

1 2 3 5 6 7 9 10 11 120

0

0

0

0

1

1

1

1

1

1

Legs & Back

WEEK ->R

eps

(or

reps

x w

eigh

t)

1 2 3 5 6 7 9 10 11 120

0

0

0

0

1

1

1

1

1

1

Legs & Back

WEEK ->

Rep

s (o

r re

ps x

wei

ght)

Show/Hide 01

Show/Hide 02

Show/Hide 03

Show/Hide 04

Show/Hide 05

Show/Hide 06

Show/Hide 07

Show/Hide 08

Show/Hide 09

Show/Hide 10

Show/Hide 11

Show/Hide 12

Show/Hide 13

Show/Hide 14

Show/Hide 15

1 2 3 5 6 7 9 10 11 120

0

0

0

0

1

1

1

1

1

1

Legs & Back

WEEK ->

Rep

s (o

r re

ps x

wei

ght)

Show/Hide 15

Show/Hide 16

Show/Hide 17

Show/Hide 18

Show/Hide 19

Show/Hide 01

Show/Hide 02

Show/Hide 03

Show/Hide 04

Show/Hide 05

Show/Hide 06

Show/Hide 07

Show/Hide 08

Show/Hide 09

Show/Hide 10

Show/Hide 11

Show/Hide 12

Show/Hide 13

Show/Hide 14

Show/Hide 15

Show/Hide 15

Show/Hide 16

Show/Hide 17

Show/Hide 18

Show/Hide 19

4 4 8 8 13 130

0.1

0.2

0.3

0.4

0.5

0.6

0.7

0.8

0.9

1

Core Synergistics

WEEK ->

Rep

s (o

r re

ps x

wei

ght)

4 4 8 8 13 130

0.1

0.2

0.3

0.4

0.5

0.6

0.7

0.8

0.9

1

Core Synergistics

WEEK ->R

eps

(or

reps

x w

eigh

t)

4 4 8 8 13 130

0.1

0.2

0.3

0.4

0.5

0.6

0.7

0.8

0.9

1

Core Synergistics

WEEK ->

Rep

s (o

r re

ps x

wei

ght)

Show/Hide 01

Show/Hide 02

Show/Hide 03

Show/Hide 04

Show/Hide 05

Show/Hide 06

Show/Hide 07

Show/Hide 08

Show/Hide 09

Show/Hide 10

Show/Hide 11

Show/Hide 12

Show/Hide 13

Show/Hide 14

Show/Hide 15

Show/Hide 16

Show/Hide 17

Show/Hide 18

4 4 8 8 13 130

0.1

0.2

0.3

0.4

0.5

0.6

0.7

0.8

0.9

1

Core Synergistics

WEEK ->

Rep

s (o

r re

ps x

wei

ght)

Show/Hide 18

Show/Hide 19

Show/Hide 20

Show/Hide 21

Show/Hide 22

Show/Hide 01

Show/Hide 02

Show/Hide 03

Show/Hide 04

Show/Hide 05

Show/Hide 06

Show/Hide 07

Show/Hide 08

Show/Hide 09

Show/Hide 10

Show/Hide 11

Show/Hide 12

Show/Hide 13

Show/Hide 14

Show/Hide 15

Show/Hide 16

Show/Hide 17

Show/Hide 18

Show/Hide 18

Show/Hide 19

Show/Hide 20

Show/Hide 21

Show/Hide 22

1 2 3 4 5 6 7 8 9 10 11 12 130

0.1

0.2

0.3

0.4

0.5

0.6

0.7

0.8

0.9

1

Core Synergistics (LEAN)

WEEK ->

Rep

s (o

r re

ps x

wei

ght)

1 2 3 4 5 6 7 8 9 10 11 12 130

0.1

0.2

0.3

0.4

0.5

0.6

0.7

0.8

0.9

1


WEEK ->

Rep

s (o

r re

ps x

wei

ght)

1 2 3 4 5 6 7 8 9 10 11 12 130

0.1

0.2

0.3

0.4

0.5

0.6

0.7

0.8

0.9

1


WEEK ->

Rep

s (o

r re

ps x

wei

ght)

1 2 3 4 5 6 7 8 9 10 11 12 130

0.1

0.2

0.3

0.4

0.5

0.6

0.7

0.8

0.9

1


WEEK ->

Rep

s (o

r re

ps x

wei

ght)

1 2 3 4 5 6 7 8 9 10 11 12 130

0.1

0.2

0.3

0.4

0.5

0.6

0.7

0.8

0.9

1


WEEK ->

Rep

s (o

r re

ps x

wei

ght)

Show/Hide 01

Show/Hide 02

Show/Hide 03

Show/Hide 04

Show/Hide 05

Show/Hide 06

Show/Hide 07

Show/Hide 08

Show/Hide 09

Show/Hide 10

Show/Hide 11

Show/Hide 12

Show/Hide 13

Show/Hide 14

Show/Hide 15

1 2 3 4 5 6 7 8 9 10 11 12 130

0.1

0.2

0.3

0.4

0.5

0.6

0.7

0.8

0.9

1


WEEK ->

Rep

s (o

r re

ps x

wei

ght)

Show/Hide 15

Show/Hide 16

Show/Hide 17

Show/Hide 18

Show/Hide 19

Show/Hide 20

Show/Hide 21

Show/Hide 22

5 6 7 10 120

0

0

0

0

1

1

1

1

1

1

Chest, Shoulders, & Triceps

WEEK ->

Rep

s (o

r re

ps x

wei

ght)

5 6 7 10 120

0

0

0

0

1

1

1

1

1

1


WEEK ->R

eps

(or

reps

x w

eigh

t)

5 6 7 10 120

0

0

0

0

1

1

1

1

1

1


WEEK ->

Rep

s (o

r re

ps x

wei

ght)

Show/Hide 01

Show/Hide 02

Show/Hide 03

Show/Hide 04

Show/Hide 05

Show/Hide 06

Show/Hide 07

Show/Hide 08

Show/Hide 09

Show/Hide 10

Show/Hide 11

Show/Hide 12

Show/Hide 13

Show/Hide 14

Show/Hide 15

Show/Hide 16

Show/Hide 17

Show/Hide 18

5 6 7 10 120

0

0

0

0

1

1

1

1

1

1


WEEK ->

Rep

s (o

r re

ps x

wei

ght)

Show/Hide 18

Show/Hide 19

Show/Hide 20

Show/Hide 21

Show/Hide 22

Show/Hide 23

Show/Hide 24

Show/Hide 01

Show/Hide 02

Show/Hide 03

Show/Hide 04

Show/Hide 05

Show/Hide 06

Show/Hide 07

Show/Hide 08

Show/Hide 09

Show/Hide 10

Show/Hide 11

Show/Hide 12

Show/Hide 13

Show/Hide 14

Show/Hide 15

Show/Hide 16

Show/Hide 17

Show/Hide 18

Show/Hide 18

Show/Hide 19

Show/Hide 20

Show/Hide 21

Show/Hide 22

Show/Hide 23

Show/Hide 24

5 6 7 10 120

0

0

0

0

1

1

1

1

1

1

Back & Biceps

WEEK ->

Rep

s (o

r re

ps x

wei

ght)

5 6 7 10 120

0

0

0

0

1

1

1

1

1

1

Back & Biceps

WEEK ->

Rep

s (o

r re

ps x

wei

ght)

5 6 7 10 120

0

0

0

0

1

1

1

1

1

1

Back & Biceps

WEEK ->

Rep

s (o

r re

ps x

wei

ght)

Show/Hide 01

Show/Hide 02

Show/Hide 03

Show/Hide 04

Show/Hide 05

Show/Hide 06

Show/Hide 07

Show/Hide 08

Show/Hide 09

Show/Hide 10

Show/Hide 11

Show/Hide 12

Show/Hide 13

Show/Hide 14

Show/Hide 15

Show/Hide 16

Show/Hide 17

Show/Hide 18

5 6 7 10 120

0

0

0

0

1

1

1

1

1

1

Back & Biceps

WEEK ->

Rep

s (o

r re

ps x

wei

ght)

Show/Hide 18

Show/Hide 19

Show/Hide 20

Show/Hide 21

Show/Hide 22

Show/Hide 23

Show/Hide 24

Show/Hide 01

Show/Hide 02

Show/Hide 03

Show/Hide 04

Show/Hide 05

Show/Hide 06

Show/Hide 07

Show/Hide 08

Show/Hide 09

Show/Hide 10

Show/Hide 11

Show/Hide 12

Show/Hide 13

Show/Hide 14

Show/Hide 15

Show/Hide 16

Show/Hide 17

Show/Hide 18

Show/Hide 18

Show/Hide 19

Show/Hide 20

Show/Hide 21

Show/Hide 22

Show/Hide 23

Show/Hide 24

Nutrition Phases and Levels

Nutritional ProportionsPHASE GOAL

Strengthen muscle and shed excess body fat

Daily Nutrition and Calorie Needs Calculation:Body Weight

Resting Metabolic Rate (RMR):

Daily Activity Burn Calories (DAB):

Level I Daily Energy Amount (EA):

Energy Amount Nutrition Level1800-2399 Level I

2400-2999 Level II

3000 and Above Level III

PHASE 1FAT SHREDDER

PHASE 2ENERGY BOOSTER

Maintain Phase 1 changes with additional energy for midstream performance

PHASE 3ENDURANCE MAXIMIZER

Support peak physical performance and satisfaction over the long term

YOU ARE AT NUTRITION LEVEL:

Nutrition Phases and Levels

Nutritional ProportionsPROTEIN CARBS FAT

50% 30% 20%

40% 40% 20%

20% 60% 20%

Daily Nutrition and Calorie Needs Calculation:137.7 <- Enter your starting weight in lb here

1377275

2,252

Caloric Needs1800 calories/day2400 calories/day3000 calories/day

Your Nutrition Level: Level I

PHASE 1 PHASE 2PROTEINS 5 PROTEINS 4DAIRY 2 DAIRY 2FRUITS 1 FRUITS 1VEGETABLES 2 VEGETABLES 2FATS 1 FATS 1CARBS 1 CARBS 2SNACKS 3 SNACKS 3CONDIMENTS 1 CONDIMENTS 1

Weight converter Convert ounces to grams Enter Amount in Ounces:

Portion Approach Food List

FATS

1 tbsp = 120 calories = 1 serving

PROTEINS

100 calories per serving

CARBS, GRAINS, LEGUMES, POTATOES


avocado (3 oz) Olive oilcanola oil

3 oz. chicken or turkey breast6 egg whites3 oz. fish or shellfish3 oz. fat free ham slices3 oz. pork tenderloin1/3 cup protein powder3 oz. red meat, lean

1 medium whole wheat bagel1 cup baked beans1 cup beans (black, kidney, etc)1 2.5 oz. bran muffin2 slices bread (whole wheat, rye, pumpernickel)1 cup whole grain cereal1 cup couscous12 crackers2 english muffins1 cup hummus1 cup lentils1 cup oatmeal


DAIRY PRODUCTS


FRUITS


VEGETABLES

CONDIMENTS

2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams

1 medium whole wheat bagel1 cup baked beans1 cup beans (black, kidney, etc)1 2.5 oz. bran muffin2 slices bread (whole wheat, rye, pumpernickel)1 cup whole grain cereal1 cup couscous12 crackers2 english muffins1 cup hummus1 cup lentils1 cup oatmeal

1.5 oz. low fat cheese1 oz. 1% cottage cheese1.5 oz. feta cheese1.5 oz. semisoft goat cheese 1.5 oz. part skim mozzarella

100 calories per serving1 medium apple1 cup apricots1 medium banana1/4 medium cantaloupe 1 cup cherries1 oz. dried fruit6 oz. fresh squeezed juice 1 medium grapefruit1 cup grapes1 cup kiwi

50 calories per serving1 cup of cooked veggies, veggie juice, or

veggie soup2 cups of leafy greens

AsparagusBeetsBok ChoyBroccoliBrussels SproutsCabbageCarrotsCauliflowerCeleryCollard GreensCucumberEggplantKale

2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams

SNACKS

Single Serving Snack = 100 caloriesDouble Serving Snack = 200 calories

SINGLE:1 oz. lowfat cheese8 oz. 1% cottage cheese1 oz. dried fruit1 frozen fruit bar8 oz. fruit sorbet12 mini rice cakes4 oz. nonfat frozen yogurt1/2 Protein Bar1 tbsp peanut butter w/celery sticks2 oz. soy nuts1.5 oz. string cheese1 oz. turkey jerky8 oz. nonfat plain yogurt

PHASE 3PROTEINS 2DAIRY 1FRUITS 2VEGETABLES 2FATS 1CARBS 3SNACKS 3CONDIMENTS 2

Enter Amount in Ounces: 100 Result in Grams: 2835

Portion Approach Food List

FATS

PROTEINS

CARBS, GRAINS, LEGUMES, POTATOES

Olives (4 oz)flaxseed oil

1 soy burger5 soy slices3 oz. tofu3 oz. tuna2 slices turkey bacon1 veggie burger1 veggie dog

2 slices bread (whole wheat, rye, pumpernickel)

3 3.6 oz. pancakes1 cup pasta or noodles1 large whole wheat pita1 potato (2″x43/4″)1 cup quinoa1 cup lowfat refried beans1 cup brown or wild rice1 medium sweet potato3 corn tortillas1 large whole wheat tortilla2 whole wheat waffles1 cup wheat berries

DAIRY PRODUCTS

FRUITS

VEGETABLES

CONDIMENTS

Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams

3 3.6 oz. pancakes1 cup pasta or noodles1 large whole wheat pita1 potato (2″x43/4″)1 cup quinoa1 cup lowfat refried beans1 cup brown or wild rice1 medium sweet potato3 corn tortillas1 large whole wheat tortilla2 whole wheat waffles1 cup wheat berries

3 oz. parmesan cheese8 oz. skim milk1 oz. soy cheese8 oz. soy milk8 oz. nonfat plain yogurt

1/3 medium mango1 medium nectarine1 large orange1/2 papaya1 medium peach1 medium pear1 cup raspberries, blueberries, or blackberries2 cups sliced strawberries1 medium tangerine1 cup watermelon

LettuceMushroomsPeasPeppersSpinachSproutsSquashString BeansTomatoesV8 Juice, low sodiumVegetable soup

Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams

SNACKS

DOUBLE12 oz. 1% cottage cheese1 oz. nuts (almonds, cashews, pecans, pistachios)12-16 oz. Recovery drink1 Protein Bar4 oz. soy nuts3 oz. string cheese2 oz. turkey jerky

Date Total Calories

WEEK 1

Mon, Jan 04, '16 0Tue, Jan 05, '16 0Wed, Jan 06, '16 0Thu, Jan 07, '16 0Fri, Jan 08, '16 0Sat, Jan 09, '16 0Sun, Jan 10, '16 0

WEEK 2


WEEK 3


WEEK 4


WEEK 5

Mon, Feb 01, '16 2500Tue, Feb 02, '16 2500Wed, Feb 03, '16 2500Thu, Feb 04, '16 2500Fri, Feb 05, '16 2500Sat, Feb 06, '16 2500Sun, Feb 07, '16 2500

WEEK 6


WEEK 7

Mon, Feb 15, '16 1500Tue, Feb 16, '16 1500Wed, Feb 17, '16 1500Thu, Feb 18, '16 1500Fri, Feb 19, '16 1500Sat, Feb 20, '16 1500

500

1000

1500

2000

2500

3000

3500

Total Calories

DATE

CA

LOR

IES

WEEK 7

Sun, Feb 21, '16 1500

WEEK 8


WEEK 9

Mon, Feb 29, '16 2500Tue, Mar 01, '16 2500Wed, Mar 02, '16 2500Thu, Mar 03, '16 2500Fri, Mar 04, '16 2500Sat, Mar 05, '16 2500Sun, Mar 06, '16 2500

WEEK 10

Mon, Mar 07, '16 3000Tue, Mar 08, '16 3000Wed, Mar 09, '16 3000Thu, Mar 10, '16 3000Fri, Mar 11, '16 3000Sat, Mar 12, '16 3000Sun, Mar 13, '16 3000

WEEK 11


WEEK 12


WEEK 13

Mon, Mar 28, '16 2000Tue, Mar 29, '16 2000Wed, Mar 30, '16 2000Thu, Mar 31, '16 2000Fri, Apr 01, '16 2000Sat, Apr 02, '16 2000Sun, Apr 03, '16 2000

500

1000

1500

2000

2500

3000

3500

Total Calories

DATE

CA

LOR

IES

500

1000

1500

2000

2500

3000

3500

Total Calories

DATE

CA

LOR

IES

Bfast Snack Lunch Snack DinnerMon, Jan 04, '16

Add PortionMon, Jan 04, '16Tue, Jan 05, '16

Add PortionTue, Jan 05, '16Wed, Jan 06, '16

Add PortionWed, Jan 06, '16Thu, Jan 07, '16

Add PortionThu, Jan 07, '16Fri, Jan 08, '16

Add PortionFri, Jan 08, '16Sat, Jan 09, '16

Add PortionSat, Jan 09, '16Sun, Jan 10, '16

Add PortionSun, Jan 10, '16

DAILY TOTALSSnack PROTEIN DAIRY FRUITS VEGGIES FATS CARBS

0 0 0 0 0 05 2 1 2 1 10 0 0 0 0 0

0

0 0 0 0 0 05 2 1 2 1 10 0 0 0 0 0

0

0 0 0 0 0 05 2 1 2 1 10 0 0 0 0 0

0

0 0 0 0 0 05 2 1 2 1 10 0 0 0 0 0

0

0 0 0 0 0 05 2 1 2 1 10 0 0 0 0 0

0

0 0 0 0 0 05 2 1 2 1 10 0 0 0 0 0

0

0 0 0 0 0 05 2 1 2 1 10 0 0 0 0 0

0

DAILY TOTALSSNACKS COND.

0 0 ACTUAL PORTIONS3 1 MAX PORTIONS0 0 ACTUAL CALORIES

TOTAL DAILY CALORIES













Bfast Snack Lunch Snack DinnerMon, Jan 11, '16 None None None None None

None None None None NoneNone None None None NoneNone None None None None

Add Portion None None None None NoneMon, Jan 11, '16Tue, Jan 12, '16 None None None None None


Add Portion None None None None NoneTue, Jan 12, '16Wed, Jan 13, '16 None None None None None


Add Portion None None None None NoneWed, Jan 13, '16Thu, Jan 14, '16 None None None None None


Add Portion None None None None NoneThu, Jan 14, '16Fri, Jan 15, '16 None None None None None


Add Portion None None None None NoneFri, Jan 15, '16Sat, Jan 16, '16 None None None None None


Add Portion None None None None NoneSat, Jan 16, '16Sun, Jan 17, '16 None None None None None


Add Portion None None None None NoneSun, Jan 17, '16

DAILY TOTALSSnack PROTEIN DAIRY FRUITS VEGGIES FATS CARBS SNACKS

None 0 0 0 0 0 0 0None 5 2 1 2 1 1 3None 0 0 0 0 0 0 0NoneNone 0







DAILY TOTALSCOND.

0 ACTUAL PORTIONS1 MAX PORTIONS0 ACTUAL CALORIES














Bfast Snack Lunch Snack DinnerMon, Jan 18, '16 Protein Protein Protein None None

Protein Protein Protein None NoneProtein Protein Protein None NoneProtein Protein Protein None None

Add Portion Protein Protein Protein None NoneMon, Jan 18, '16Tue, Jan 19, '16 Protein Protein Protein None None


Add Portion Protein Protein Protein None NoneTue, Jan 19, '16Wed, Jan 20, '16 Protein Protein Protein None None


Add Portion Protein Protein Protein None NoneWed, Jan 20, '16Thu, Jan 21, '16 Protein Protein Protein None None


Add Portion Protein Protein Protein None NoneThu, Jan 21, '16Fri, Jan 22, '16 Protein Protein Protein None None


Add Portion Protein Protein Protein None NoneFri, Jan 22, '16Sat, Jan 23, '16 Protein Protein Protein None None


Add Portion Protein Protein Protein None NoneSat, Jan 23, '16Sun, Jan 24, '16 Protein Protein Protein None None


Add Portion Protein Protein Protein None NoneSun, Jan 24, '16









DAILY TOTALSCOND.















Bfast Snack Lunch Snack DinnerMon, Jan 25, '16 Protein Protein Protein Protein None

Protein Protein Protein Protein NoneProtein Protein Protein Protein NoneProtein Protein Protein Protein None

Add Portion Protein Protein Protein Protein NoneMon, Jan 25, '16Tue, Jan 26, '16 Protein Protein Protein Protein None


Add Portion Protein Protein Protein Protein NoneTue, Jan 26, '16Wed, Jan 27, '16 Protein Protein Protein Protein None


Add Portion Protein Protein Protein Protein NoneWed, Jan 27, '16Thu, Jan 28, '16 Protein Protein Protein Protein None


Add Portion Protein Protein Protein Protein NoneThu, Jan 28, '16Fri, Jan 29, '16 Protein Protein Protein Protein None


Add Portion Protein Protein Protein Protein NoneFri, Jan 29, '16Sat, Jan 30, '16 Protein Protein Protein Protein None


Add Portion Protein Protein Protein Protein NoneSat, Jan 30, '16Sun, Jan 31, '16 Protein Protein Protein Protein None


Add Portion Protein Protein Protein Protein NoneSun, Jan 31, '16









DAILY TOTALSCOND.















Bfast Snack Lunch Snack DinnerMon, Feb 01, '16 Protein Protein Protein Protein Protein

Protein Protein Protein Protein ProteinProtein Protein Protein Protein ProteinProtein Protein Protein Protein Protein

Add Portion Protein Protein Protein Protein ProteinMon, Feb 01, '16Tue, Feb 02, '16 Protein Protein Protein Protein Protein


Add Portion Protein Protein Protein Protein ProteinTue, Feb 02, '16Wed, Feb 03, '16 Protein Protein Protein Protein Protein


Add Portion Protein Protein Protein Protein ProteinWed, Feb 03, '16Thu, Feb 04, '16 Protein Protein Protein Protein Protein


Add Portion Protein Protein Protein Protein ProteinThu, Feb 04, '16Fri, Feb 05, '16 Protein Protein Protein Protein Protein


Add Portion Protein Protein Protein Protein ProteinFri, Feb 05, '16Sat, Feb 06, '16 Protein Protein Protein Protein Protein


Add Portion Protein Protein Protein Protein ProteinSat, Feb 06, '16Sun, Feb 07, '16 Protein Protein Protein Protein Protein


Add Portion Protein Protein Protein Protein ProteinSun, Feb 07, '16









DAILY TOTALSCOND.

















Add Portion Protein Protein Protein Protein ProteinMon, Feb 08, '16Tue, Feb 09, '16 Protein Protein Protein Protein Protein


Add Portion Protein Protein Protein Protein ProteinTue, Feb 09, '16Wed, Feb 10, '16 Protein Protein Protein Protein Protein


Add Portion Protein Protein Protein Protein ProteinWed, Feb 10, '16Thu, Feb 11, '16 Protein Protein Protein Protein Protein


Add Portion Protein Protein Protein Protein ProteinThu, Feb 11, '16Fri, Feb 12, '16 Protein Protein Protein Protein Protein


Add Portion Protein Protein Protein Protein ProteinFri, Feb 12, '16Sat, Feb 13, '16 Protein Protein Protein Protein Protein


Add Portion Protein Protein Protein Protein ProteinSat, Feb 13, '16Sun, Feb 14, '16 Protein Protein Protein Protein Protein


Add Portion Protein Protein Protein Protein ProteinSun, Feb 14, '16

DAILY TOTALSSnack PROTEIN DAIRY FRUITS VEGGIES FATS CARBS SNACKSProtein 30 0 0 0 0 0 0Protein 4 2 1 2 1 2 3Protein 3000 0 0 0 0 0 0ProteinProtein 3000

Protein 30 0 0 0 0 0 0Protein 4 2 1 2 1 2 3Protein 3000 0 0 0 0 0 0ProteinProtein 3000






DAILY TOTALSCOND.















Bfast Snack Lunch Snack DinnerMon, Feb 15, '16 Protein Protein Protein None None


Add Portion Protein Protein Protein None NoneMon, Feb 15, '16Tue, Feb 16, '16 Protein Protein Protein None None


Add Portion Protein Protein Protein None NoneTue, Feb 16, '16Wed, Feb 17, '16 Protein Protein Protein None None


Add Portion Protein Protein Protein None NoneWed, Feb 17, '16Thu, Feb 18, '16 Protein Protein Protein None None


Add Portion Protein Protein Protein None NoneThu, Feb 18, '16Fri, Feb 19, '16 Protein Protein Protein None None


Add Portion Protein Protein Protein None NoneFri, Feb 19, '16Sat, Feb 20, '16 Protein Protein Protein None None


Add Portion Protein Protein Protein None NoneSat, Feb 20, '16Sun, Feb 21, '16 Protein Protein Protein None None


Add Portion Protein Protein Protein None NoneSun, Feb 21, '16









DAILY TOTALSCOND.















Bfast Snack Lunch Snack DinnerMon, Feb 22, '16

Add PortionMon, Feb 22, '16Tue, Feb 23, '16

Add PortionTue, Feb 23, '16Wed, Feb 24, '16

Add PortionWed, Feb 24, '16Thu, Feb 25, '16

Add PortionThu, Feb 25, '16Fri, Feb 26, '16

Add PortionFri, Feb 26, '16Sat, Feb 27, '16

Add PortionSat, Feb 27, '16Sun, Feb 28, '16

Add PortionSun, Feb 28, '16


0 0 0 0 0 0 04 2 1 2 1 2 30 0 0 0 0 0 0

0

0 0 0 0 0 0 04 2 1 2 1 2 30 0 0 0 0 0 0

0

0 0 0 0 0 0 04 2 1 2 1 2 30 0 0 0 0 0 0

0

0 0 0 0 0 0 04 2 1 2 1 2 30 0 0 0 0 0 0

0

0 0 0 0 0 0 04 2 1 2 1 2 30 0 0 0 0 0 0

0

0 0 0 0 0 0 04 2 1 2 1 2 30 0 0 0 0 0 0

0

0 0 0 0 0 0 04 2 1 2 1 2 30 0 0 0 0 0 0

0

DAILY TOTALSCOND.

















Add Portion Protein Protein Protein Protein ProteinMon, Feb 29, '16Tue, Mar 01, '16 Protein Protein Protein Protein Protein


Add Portion Protein Protein Protein Protein ProteinTue, Mar 01, '16Wed, Mar 02, '16 Protein Protein Protein Protein Protein


Add Portion Protein Protein Protein Protein ProteinWed, Mar 02, '16Thu, Mar 03, '16 Protein Protein Protein Protein Protein


Add Portion Protein Protein Protein Protein ProteinThu, Mar 03, '16Fri, Mar 04, '16 Protein Protein Protein Protein Protein


Add Portion Protein Protein Protein Protein ProteinFri, Mar 04, '16Sat, Mar 05, '16 Protein Protein Protein Protein Protein


Add Portion Protein Protein Protein Protein ProteinSat, Mar 05, '16Sun, Mar 06, '16 Protein Protein Protein Protein Protein


Add Portion Protein Protein Protein Protein ProteinSun, Mar 06, '16









DAILY TOTALSCOND.















Bfast Snack Lunch Snack DinnerMon, Mar 07, '16 Protein Protein Protein Protein Protein


Add Portion Protein Protein Protein Protein ProteinMon, Mar 07, '16Tue, Mar 08, '16 Protein Protein Protein Protein Protein


Add Portion Protein Protein Protein Protein ProteinTue, Mar 08, '16Wed, Mar 09, '16 Protein Protein Protein Protein Protein


Add Portion Protein Protein Protein Protein ProteinWed, Mar 09, '16Thu, Mar 10, '16 Protein Protein Protein Protein Protein


Add Portion Protein Protein Protein Protein ProteinThu, Mar 10, '16Fri, Mar 11, '16 Protein Protein Protein Protein Protein


Add Portion Protein Protein Protein Protein ProteinFri, Mar 11, '16Sat, Mar 12, '16 Protein Protein Protein Protein Protein


Add Portion Protein Protein Protein Protein ProteinSat, Mar 12, '16Sun, Mar 13, '16 Protein Protein Protein Protein Protein


Add Portion Protein Protein Protein Protein ProteinSun, Mar 13, '16

DAILY TOTALSSnack PROTEIN DAIRY FRUITS VEGGIES FATS CARBS SNACKSProtein 30 0 0 0 0 0 0Protein 2 1 2 2 1 3 3Protein 3000 0 0 0 0 0 0ProteinProtein 3000







DAILY TOTALSCOND.















Bfast Snack Lunch Snack DinnerMon, Mar 14, '16 Protein Protein Protein None None


Add Portion Protein Protein Protein None NoneMon, Mar 14, '16Tue, Mar 15, '16 Protein Protein Protein None None


Add Portion Protein Protein Protein None NoneTue, Mar 15, '16Wed, Mar 16, '16 Protein Protein Protein None None


Add Portion Protein Protein Protein None NoneWed, Mar 16, '16Thu, Mar 17, '16 Protein Protein Protein None None


Add Portion Protein Protein Protein None NoneThu, Mar 17, '16Fri, Mar 18, '16 Protein Protein Protein None None


Add Portion Protein Protein Protein None NoneFri, Mar 18, '16Sat, Mar 19, '16 Protein Protein Protein None None


Add Portion Protein Protein Protein None NoneSat, Mar 19, '16Sun, Mar 20, '16 Protein Protein Protein None None


Add Portion Protein Protein Protein None NoneSun, Mar 20, '16









DAILY TOTALSCOND.















Bfast Snack Lunch Snack DinnerMon, Mar 21, '16 Protein Protein Protein Protein None


Add Portion Protein Protein Protein Protein NoneMon, Mar 21, '16Tue, Mar 22, '16 Protein Protein Protein Protein None


Add Portion Protein Protein Protein Protein NoneTue, Mar 22, '16Wed, Mar 23, '16 Protein Protein Protein Protein None


Add Portion Protein Protein Protein Protein NoneWed, Mar 23, '16Thu, Mar 24, '16 Protein Protein Protein Protein None


Add Portion Protein Protein Protein Protein NoneThu, Mar 24, '16Fri, Mar 25, '16 Protein Protein Protein Protein None


Add Portion Protein Protein Protein Protein NoneFri, Mar 25, '16Sat, Mar 26, '16 Protein Protein Protein Protein None


Add Portion Protein Protein Protein Protein NoneSat, Mar 26, '16Sun, Mar 27, '16 Protein Protein Protein Protein None


Add Portion Protein Protein Protein Protein NoneSun, Mar 27, '16









DAILY TOTALSCOND.















Bfast Snack Lunch Snack DinnerMon, Mar 28, '16 Protein Protein Protein Protein None


Add Portion Protein Protein Protein Protein NoneMon, Mar 28, '16Tue, Mar 29, '16 Protein Protein Protein Protein None


Add Portion Protein Protein Protein Protein NoneTue, Mar 29, '16Wed, Mar 30, '16 Protein Protein Protein Protein None


Add Portion Protein Protein Protein Protein NoneWed, Mar 30, '16Thu, Mar 31, '16 Protein Protein Protein Protein None


Add Portion Protein Protein Protein Protein NoneThu, Mar 31, '16Fri, Apr 01, '16 Protein Protein Protein Protein None


Add Portion Protein Protein Protein Protein NoneFri, Apr 01, '16Sat, Apr 02, '16 Protein Protein Protein Protein None


Add Portion Protein Protein Protein Protein NoneSat, Apr 02, '16Sun, Apr 03, '16 Protein Protein Protein Protein None


Add Portion Protein Protein Protein Protein NoneSun, Apr 03, '16









DAILY TOTALSCOND.















WEEK 1 2 3 9 11DATE

01 Standard Push-Ups R1 R1 R1 R1 R1

R2 R2 R2 R2 R2

02 Wide Front Pull-Ups NC1 C1 NC1 C1 NC1 C1 NC1 C1 NC1 C1

NC2 C2 NC2 C2 NC2 C2 NC2 C2 NC2 C2

03 Military Push-Ups R1 R1 R1 R1 R1

R2 R2 R2 R2 R2

04 Reverse Grip Chin-Ups NC1 C1 NC1 C1 NC1 C1 NC1 C1 NC1 C1


05 Wide Fly Push-Ups R1 R1 R1 R1 R1

R2 R2 R2 R2 R2

06 Closed Grip Overhand Pull-Ups NC1 C1 NC1 C1 NC1 C1 NC1 C1 NC1 C1


07 Decline Push-Ups R1 R1 R1 R1 R1

R2 R2 R2 R2 R2

08 Heavy Pants R1 W R1 W R1 W R1 W R1 W

R2 W R2 W R2 W R2 W R2 W

09 Diamond Push-Ups R1 R1 R1 R1 R1

R2 R2 R2 R2 R2

10 Lawnmovers R1 W R1 W R1 W R1 W R1 W


11 Dive-Bomber Push-Ups R1 R1 R1 R1 R1

R2 R2 R2 R2 R2

12 Back Flys R1 W R1 W R1 W R1 W R1 W


CHEST & BACK

WEEK 1 2 3 9 11DATE

01 Alternating Shoulder Presses R1 W R1 W R1 W R1 W R1 W


02 In & Out Bicep Curls R1 W R1 W R1 W R1 W R1 W


03 Two-Arm Tricep Kickbacks R1 W R1 W R1 W R1 W R1 W


04 Deep Swimmer's Presses R1 W R1 W R1 W R1 W R1 W


05 Full Supination Concentration Curls R1 W R1 W R1 W R1 W R1 W


06 Chair Dips R1 R1 R1 R1 R1

R2 R2 R2 R2 R2

07 Upright Rows R1 W R1 W R1 W R1 W R1 W


08 Static Arm Curls R1 W R1 W R1 W R1 W R1 W


09 Flip-Grip Twist Tricep Kickbacks R1 W R1 W R1 W R1 W R1 W


10 Seated Two-Angle Shoulder Flys R1 W R1 W R1 W R1 W R1 W


11 Crouching Cohen Curls R1 W R1 W R1 W R1 W R1 W


12 Lying-Down Tricep Extensions R1 W R1 W R1 W R1 W R1 W


BONUS ROUND

13 In & Out Strait Arm Shoulder Flys R1 W R1 W R1 W R1 W R1 W


14 Congdon Curls R1 W R1 W R1 W R1 W R1 W


15 Side Tri-Rises LA RA LA RA LA RA LA RA LA RA

LA RA LA RA LA RA LA RA LA RA

SHOULDERS & ARMS

WEEK 1 2 3 5 6DATE

01 Balance Lunge RL LL RL LL RL LL RL LL RL LL

02 Calf Raise Squat R W R W R W R W R W



04 Super Skater RL LL RL LL RL LL RL LL RL LL

05 Wall Squat (sec) R R R R R



07 Step Back Lunge RL W RL W RL W RL W RL W

LL W LL W LL W LL W LL W

08 Alternating Side Lunge R W R W R W R W R W



10 Single Leg Wall Squat (sec) R R R R R

11 Deadlift Squat LL RL LL RL RL LL RL LL RL LL

12 Switch Grip Pull-Ups NC1 C1 NC1 C1 NC1 C1 NC1 C1 NC1 C1


13 Three-Way Lunge RL LL RL1 LL RL1 LL RL1 LL RL1 LL

14 Sneaky Lunge R R R R R

15 Chair Salutations (sec) R1 R1 R1 R1 R1

R2 R2 R2 R2 R2

16 Toe-Roll Iso Lunge RL LL RL LL RL LL RL LL RL LL

17 Groucho Walk R R R R R

18 Calf Raises R W R W R W R W R W

19 80/20 Cyber-Speed Squat RL LL RL LL RL LL RL LL RL LL

LEGS & BACK

WEEK 7 9 10 11 12DATE

01 Balance Lunge RL LL RL LL RL LL RL LL RL LL

02 Calf Raise Squat R W R W R W R W R W



04 Super Skater RL LL RL LL RL LL RL LL RL LL

05 Wall Squat (sec) R R R R R



07 Step Back Lunge RL W RL W RL W RL W RL W

LL W LL W LL W LL W LL W

08 Alternating Side Lunge R W R W R W R W R W



10 Single Leg Wall Squat (sec) R R R R R

11 Deadlift Squat LL RL LL RL RL LL RL LL RL LL

12 Switch Grip Pull-Ups NC1 C1 NC1 C1 NC1 C1 NC1 C1 NC1 C1


13 Three-Way Lunge RL LL RL1 LL RL1 LL RL1 LL RL1 LL

14 Sneaky Lunge R R R R R

15 Chair Salutations (sec) R1 R1 R1 R1 R1

R2 R2 R2 R2 R2

16 Toe-Roll Iso Lunge RL LL RL LL RL LL RL LL RL LL

17 Groucho Walk R R R R R

18 Calf Raises R W R W R W R W R W

19 80/20 Cyber-Speed Squat RL LL RL LL RL LL RL LL RL LL

LEGS & BACK

WEEK 1 2 3 4 5 6 7 8 9 10 11 12DATE

01 Stack Foot/Stagger Hands Push-Ups R R R R R R R R R R R R

02 Banana Rolls R R R R R R R R R R R R

03 Leaning Crescent Lunges R W R W R W R W R W R W R W R W R W R W R W R W

04 Squat Run R W R W R W R W R W R W R W R W R W R W R W R W

05 Sphinx Push-Ups R R R R R R R R R R R R

06 Bow To Boat R R R R R R R R R R R R

07 Low Lateral Skaters R W R W R W R W R W R W R W R W R W R W R W R W

08 Lunge & Reach R W R W R W R W R W R W R W R W R W R W R W R W

09 Prison Cell Push-Ups R R R R R R R R R R R R

10 Side Hip Raise RL LL RL LL R W R W RL LL RL LL R W R W RL LL RL LL R W R W

11 Squat X-Press R W R W R W R W R W R W R W R W R W R W R W R W

12 Plank To Chaturanga Run P C P C P C P C P C P C P C P C P C P C P C P C

13 Walking Push-Ups R R R R R R R R R R R R

14 Superman Banana R R R R R R R R R R R R

15 Lunge-Kickback-Curl-Press R W R W R W R W R W R W R W R W R W R W R W R W

16 Towel Hopping R R R R R R R R R R R R

17 Reach High & Under Push-Ups R R R R R R R R R R R R

18 Steam Engine R R R R R R R R R R R R

19 Dreya Roll R R R R R R R R R R R R

BONUS ROUND

20 Plank To Chaturanga Iso R R R R R R R R R R R R

21 The Halfback R R R R R R R R R R R R

22 Table Dip Leg Raise R R R R R R R R R R R R

CORE SYNERGISTICS CORE SYNERGISTICS

WEEK 4 4 8 8DATE

01 Stack Foot/Stagger Hands Push-Ups R R R R

02 Banana Rolls R R R R

03 Leaning Crescent Lunges R W R W R W R W

04 Squat Run R W R W R W R W

05 Sphinx Push-Ups R R R R

06 Bow To Boat R R R R

07 Low Lateral Skaters R W R W R W R W

08 Lunge & Reach R W R W R W R W

09 Prison Cell Push-Ups R R R R

10 Side Hip Raise RL LL RL LL R W R W

11 Squat X-Press R W R W R W R W

12 Plank To Chaturanga Run P C P C P C P C

13 Walking Push-Ups R R R R

14 Superman Banana R R R R

15 Lunge-Kickback-Curl-Press R W R W R W R W

16 Towel Hopping R R R R

17 Reach High & Under Push-Ups R R R R

18 Steam Engine R R R R

19 Dreya Roll R R R R

BONUS ROUND

20 Plank To Chaturanga Iso R R R R

21 The Halfback R R R R

22 Table Dip Leg Raise R R R R

CORE SYNERGISTICS

WEEK 5 6 7 10 12DATE

01 Slow-Motion 3-in-1 Push-Ups R R R R R

02 In & Out Shoulder Flys R W R W R W R W R W

03 Chairs Dips R R R R R

04 Plange Push-Ups R R R R R

05 Pike Presses R R R R R

06 Side Tri-Rises RA LA RA LA RA LA RA LA RA LA

07 Floor Flys R R R R R

08 Scarecrows R W R W R W W R W

09 Overhead Tricep Extensions R W R W R W R W R W

10 Two-Twitch Speed Push-Ups R R R R R

11 Y-Presses R W R W R W R W R W

12 Lying Tricep Extensions R W R W R W R W R W

13 Side-To-Side Push-Ups R R R R R

14 Pour Flys R W R W R W R W R W

15 Side-Leaning Tricep Extensions RA W RA W RA W RA W RA W

LA W LA W LA W LA W LA W

16 One-Arm Push-Ups R R R R R

17 Weighted Circles R W R W R W R W R W

18 Throw the Bomb RA W RA W RA W RA W RA WLA W LA W LA W LA W LA W

19 Clap or Plyo Push-Ups R R R R R

20 Slo-Mo Throws RA W RA W RA W RA W RA W


21 Front-To Back Tricep Extensions RA W RA W RA W RA W RA W


22 One-Arm Balance Push-Ups R R R R R

23 Fly-Row Presses R W R W R W R W R W

24 Dumbbell Cross-Body Blows R W R W R W R W R W

CHEST, SHOULDERS, & TRICEPS

WEEK 5 6 7 10 12DATE

01 Wide Front Pull-Ups NC C NC C NC C NC C NC C

02 Lawnmowers RA W RA W RA W RA W RA W


03 Twenty-Ones R R R R R

04 One-Arm Cross-Body Curls RA W RA W RA W RA W RA W


05 Switch Grip Pull-Ups NC C NC C NC C NC C NC C

06 Elbows-Out Lawnmowers RA W RA W RA W RA W RA WLA W LA W LA W LA W LA W

07 Standing Bicep Curls R W R W R W R W R W

08 One-Arm Concentration Curls RA W RA W RA W RA W RA WLA W LA W LA W LA W LA W

09 Corn Cob Pull-Ups NC C NC C NC C NC C NC C

10 Reverse Grip Bent-Over Rows R W R W R W R W R W

11 Open Arm Curls R W R W R W R W R W

12 Static Arm Curls R W R W R W R W R W

13 Towel Pull-Ups NC C NC C NC C NC C NC C

14 Congdon Locomotives R W R W R W R W R W

15 Crouching Cohen Curls R W R W R W R W R W

16 One-Arm Corkscrew Curls R W R W R W R W R W

17 Chin-Ups NC C NC C NC C NC C NC C

18 Seated Bent-Over Back Flys R W R W R W R W R W

19 Curl-Up/Hammer Downs R W R W R W R W R W

20 Hammer Curls R W R W R W R W R W

21 Max Rep Pull-Ups NC C NC C NC C NC C NC C

22 Superman R R R R R

23 In-Out Hammer Curls R W R W R W R W R W

24 Strip-Set Curls R1 W1 R1 W1 R1 W1 R1 W1 R1 W1R2 W2 R2 W2 R2 W2 R2 W2 R2 W2R3 W3 R3 W3 R3 W3 R3 W3 R3 W3

R4 W4 R4 W4 R4 W4 R4 W4 R4 W4

BACK & BICEPS

Ab Ripper XWEEK

DAY 1 3 5 1 3 5 1DATE

In & OutSeated BicycleSeated Crunchy FrogCrossed leg/Wide Leg Sit-UpFifer ScissorsHip Rock 'N RaisePulse-UpRoll-Up/V-Up ComboOblique V-UpLeg ClimbMason Twist

TOTAL

Ab Ripper XWEEK

DAY 1 3 5 1 3 5 1DATE

In & OutSeated Bicycle

Seated Crunchy FrogCrossed leg/Wide Leg Sit-UpFifer ScissorsHip Rock 'N RaisePulse-UpRoll-Up/V-Up ComboOblique V-UpLeg ClimbMason Twist

TOTAL

Ab Ripper X

3 5

Ab Ripper X

3 5

Documents

P90x Excel Sheet