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P90Xthere is N0 ptateau.

seeFieure
2

I , A d a p t i o na n d M a s t e r yp h a s e 4-Recoveryphase'

2 R e c o v e r yp h a s e * s - A d a p t i o na n d M a s t e r yp h a s e

3 - A d a p t i o na n d M a s t e r yp h e s e 6 - R e c o v e r py h a s e *

'Attows muscGsto recoverto peak strenglh,so yo! re readytor the iite.sity of lhe next adaplivePhas€

W i t h P 9 0 Xy o u w i t t :
f o r m u s c t et o n e a n d g r o w t h ' *
-Use resistance
-Execute isometricand dynamicbodyweightexercisesfor strength and power
-Perform yoga,martiatarts, gymnastics,
and Pitatesmovesfor coordination,
b a t a n c ef.L e x i b i t i t yc ,o r es t a b i t i z a t i o na,n d c a r d i o v a s c u Leafrfi c i e n c y
- B u r n f a t a n d e x p o s ey o u r 6 - p a c k

By presenting
s o m a n yc o m p l e xa n d c h a l t e n g i n m
g o v e m e n t sP, 9 0 Xf o r c e s
adapt,ensuringnew musctegrowthand strength9ains.
you to continuatLy

\-
6qolr'iTH P L A T E A UP L A T E A UP L A T E A UP L A T E A UP L A T E A UP L A T E A UP L A ] E A UP L A T E A UP L A T E A UP L A I E A UP L A T E A UP L A T E A U

;' i
";':

tr GROWTH

E RECOVEFY

E
il
t
E CROWTH

il
fl A DA PTIVE

il
!r RECOVERY

+
E4 CROWTH
z

tr A DA PT]VE
E
il BECOVERY

U c I o!1/TH

ADAPTIVE

ACCELERATE
PT] R O G R E S S
* * W h e nw e s a yg r o w t h ,w e a r e N 0 T t a t k i n ga b o u tb u ( k .W e r e t a t k i n ga b o u ts t a m a n a n d s t r e n g t h .

However,afyour top priority is to add some size to your physique,you can certaintyachievethat with P90Xas weLl.
-- -{.
I
- B I C E P ST h e b i c e pc o m p r i s e s4 0 %o f t h e u p p e ra r m T h e m a i nf u n c t i o no f t h e b i c e p
i 9 t o m o v e t h e f o r e a r m t o w a r d st h e s h o u t d e rl e L b o wf t e x i o n l T h e s e c o n d a r y I
f u n c t i o no t t h e b i c e pi s t o r o t a t et h e w r i s t
ARMS I
-TRICEPS T h e t r i c e p sm u s c t ei s c o m p r i s e do f t h r e es e p a r a t eh e a d s T o g e t h e trh e y I
m a k e u p 6 0 % o f t h e u P P e r - a r mm u s c t em a s s .T h e m a i n f u n c t i o no f t h e t r i c e p si 5
to straightenthe arm and bring it down toward the body. I
I
- L A T S { t a t i s s i m u sd o r s i l a r e t h e t a r g e m u s c t e so n e i t h e r s i d e o f ; h e b a c k T h e i r
p r i m a r y f u n c t i o ni 5 t o p u t t t h e a r m d o w n t o w a r d st h e p e t v i s W h e n t h e a r m i s
I
s t a b t e ,t h e l a t s a c t t o t i f t t h e b o d y u p t o w a r d st h e s h o u t d e r sT h e L a t sa t s o h e t p I
s t a b i t i z et h e t o r s o d u r a n gm a n y p r e s s l n gm o v e m e n t s .
_BACK I
- T R A P Sl t r a p e z i u s a l r e l o n g , t r a p e z o i d - s h a P emdu s c t e st h a t r u n d o w n t h e u p p e r
p o r t i o no f t h e s p i n e .E r i n g i n gt h e s h o u t d e rb t a d e st o g e t h e r p
, u t t i n gt h e s h o u t d e r I
btadesdown,and shruggingthe shoutdersup are the main functionsof thesemuscles T
I
- P E C S l p e c t o r a t sT) h e s em u s c t e sa t t a c hn e a r t h e s h o u t d e rj o i n t a n d o r i g i n a t eo n
the breastbone i n t h e c e n t e ro f t h e c h e s t .T h e f i b e r so f t h e s em u s c l e sr u n a c r o s s t
CHEST
t h e e n t i r ec h e s t r e g i o n .T h e p e c ss e r v et o b r i n g t h e a r m a c r o s st h e c h e s ta n d t o
m o v ei t f o r w a r di n t h e s h o u t d e rs o c k e t .
t
I

- -<0
- C A L V E ST h e c a L fm u s c t eo r i g i n a t e sb e h i n dt h e k n e e a n d a t t a c h e st o t h e h e e tw i t h
t h e A c h i t l e st e n d o n .l t s p r i m a r yf u n c t i o ni s t o r a i s et h e h e e Lo f f t h e g r o u n d .

- G L U T E SI g t u t e u sm a x i m u s lT h e s em u s c l e so r i g i n a t ea t o n gt h e p e L v i cb o n e a n d
a t t a c ht o t h e b a c k o f t h e u p p e rt e 9 . E x t e n d i n g
t h e h i p i s t h e i r p r i m a r yf u n c t i o n .
LEGS_
- H A M S T R I N GTSh e s em u s c t e so r i g i n a t ej u s t u n d e r n e a t ht h e g t u t e s .T h e i r p r i m a r y

F functionis to bring the heet towardsthe buttocksand to movethe [e9 to the rear.

l - o U A D S l q u a d r i c e p sLl o c a t e do n t h e a n t e r i o ro f t h e t h i 9 h , t h e m a i h f u n c t i o no f
t h e s ep o w e r f u m
l u s c L eiss t o s u p p o r t h e u p p e rb o d yd u r i n ga s q u a t t i n gm o v e m e n t .

-DELTS ldettoidsl Composedof three musctes lanterior, taterat, and posterior


h e a d s l ,t h e d e t t s p r o v i d et o t a t m o b i t i t yt o t h e s h o u l d e rj o i n t i n a t t d i r e c t i o n s .
These musctesptay a vitat rote in the majority of upper-bodyexercises,including SHOULDERS,
c h e s ta n d s h o u t d e rp r e s s e sT. h e m a i n f u n c t i o no f t h e d e ( t o i di s t o m o v et h e a r m
away from the body.

A B S l a b d o m i n am
t u s c t e s lT h i s m u s c l eg r o u pc o n s i s t so f :
T h e r e c t u sa b d o m i n u sl t h e v i s i b L ep o r t i o no f t h e a b s l ,w h i c h b r i n g st h e
r i b c a g et o w a r dt h e p e t v i s .
- T h e o b t i q u e sl m ! s c t e sa t t h e w a i s t ) w
, h i c hr o t a t et h e t o r s oa n d s t a b i t i z e
theabdomen. STOMACH
- T h e t r a n s v e r s ea b d o m i n u sl m u s c t e t h a t s u p p o r t st h e s p i n e l , w h i c h
s t abi L a z etsh e t or so .
T--------t||: Illf l N\\\z//
-r--llll I Aa/-?z\-\

P 9 O XP R E P
things to do b e l o r e y o u s t a r t t h e p t o g t a m
srepr_Watchthe Howto B ng ltrtideo.
slep2-Recordyour measurementsand take 'before photos,

! steP3-Takethe Fit Test-are you ready for P90X?


sieP4 - G e ty o u r k i t c h e ni n o r d e r { s e et h e P 9 0 XN u t r i t i o nP t a n l .
I s t e p5 - G ot o t h e B e a c h b o d M
y e s s a g eB o a r d sf o r s u p p o r t .

T
Use Beachbodys body fat tester to record your current body
fat measurements. To get the most accurate readings,

..BEFORE" .AFTER'' fottow the directions on the package.


AND B O D YMEASU REMENTS
ge sure to record your measurementdata in the spacesprovidedbelow.

B o D YF A T% P r i o rt o D a Y1 Atter Day 90

W E I G H T P . i o r t o D a y' ! After oay90 l p t e a s ei n d i c a t ei l w e . r j n q a n y c l o t h e s l

C H E S T P r i o r t o D a y' 1 After Day 90

W A I S T P r i o r t o D a y1 After Day 90

H I P S P r i o r t o D a y1 Atter Day90

R I G H TT H I G H P r i o rt o D a y1 After Day 90 _ l m e a s u r e da t m i d p o i n t l

L E F T T H I c H P r i o rt o D a y ' l After Day 90 l m e a s u r e dm


.i idpointl

R I G H TA R M P r i o rt o o a y1 After Day90 " Ittexed, at peakol bicepl


measured

''
L E F T A R M P r i o r t o D a y1 After Day90 I t l e x e d ,m e a s u r e da t p e a k o f b i c e p l
The more you show, the more you'tt know. Wear a swimsuit, underwear, or
something comparabte50 you can see where you need the work, and where you're
making progress. Don't be afraid to show
"BEF0RE" AND "AFTER" PH0T0S s o m es k i n .r h e s ep h o t o sa r e s r e a t
motivators.Be sure to take your first geriesof photosprior to day 1, fottowing
thesesimpteguidetines,

----------------
Usea plain backgroundif possibte.
'
V Takea few front shotslhandson hips,"bicepsttex muscteposel,a tew sideshots
lhandsat sidesl,anda few backshotslhandson hips, bicepsftex" muscleposel.
V Dont suckit in or pushit oul, Youwanta true rettectionof yourbody'sappearance.
Thisis not just a "before'photo,it's a goodbyephoto.The P90Xtrain is aboutto teave
the station,andthat bodyis goin9to teavesometuggagebehind. WhooWhooo!"
'g
Repeatthis processalter Phase1, after Phase2, andafter Phase3 to chartyour
visuatprogress.
V Ptaceyour photosin the pagesprovidedat the endot this book.

Beforestartlng an extremefitness program tike PtoX, it's important to know where you stand and if your
currentfitnesslevells adequate, Providingan honestassessment ot yourabilitiesandyour mindsetwitt
atlow you to take advantageof your strengthsand overcomeyour weaknesses.

we ask that you havecomptetedthe equivatentof Power90'or Stim In 6' beforeyou begin.But iiyou're
unfamitiarwith these programs,we've set some guidetinesfor you lo lollow. lf you can't
TAKE TH E FIT TEST do what ts t'tstedbetow,you'1 see beler resuttsby doing anoiherexerciseprogram
beforeyou take on P90X.So if you can't finish the Fit Test,do Power90, You'tl,get great results, and
. then be ableto comebackandcrushP90x.

important note performatt the


The P90XFit test takes approximatety40 minutesto complete,Besu.e to consecutivety
exercisesin the order they appear,Keepup with the timing,and make a note if you do anything
differently;you will repoatthis Flt Testwhen you compteteP90X,so lt ls vltat that you ar6 able to do it
lhe sameway, in the same ord€r.Th.t way you'tl,get a true indicationof the improvements you've
made,Payattention,and be honestwith yourse[f.

WHATYOUWILL NEED
TOTAKETHE FIT TEST
-Heart rate monitor -Chln-up bar lsecuretyin3tettedl
-Body fat tester or ca[iper -Tlmer lstopwetchor wstchwlthsecond
handl
-Taoe measure -ToweI
-Scate -Water
-Partner to help record data (optlonatl -Your "Bringlt- gameface
;

F
F
F start with the heart date

P Y o ul L w a n t t o m o n i t o r y o u r m o r n i n g r e s t i n g h e a r t r a t e

P
t h r o u g h o u t h i s p r o g r a m .T h i s i s a g o o di n d i c a t o ro f y o u r o v e r a t [
cardiovascutarfitness. Take your resting heart

F r a t e a s s o o n a s y o u w a k e u p I B E F 0 R EG E T T I N G TAKE
0 U T 0 F B E D ) .o v e r t h e c o u r s eo f t h e p r o g r a m ,y o u r r e s t i n gh e a r t
THE FIT TEST

F rate should drop. lf it goes up a few days in a row, you are either

tP o v e r t r a i n i n go r g e t t i n gs i c k .

P
t
F
t Put on your heart rate monitor. Be sure it is secure and

It H O WT O T A K EY O U RR E S T I N GH E A R TR A T E
working correctly before beginning.Try to be as retaxed as
possibte when taking this
r e a d i n g .R e m a i n c a t m a n d q u i e t
I

t for 2 minutes, then record your resting heart rate below.

t lf you don t have a heart rate monitor, take your putse


from either your neck.orwrist, and count the beats for 30
seconds.Mul.tiptyby two to get your resting heart rate.

\ Heart rate Prior to DAY I

\ H e a rrta t eA f t e rD A Y 9 0

That was the easy part... most tikety you passedthat.

Now take about 10 minutes to warm up. Start by


m a r c h i n gi n p t a c e ,t h e n d o a n y l o w - i m p a c tm o v e m e n t s
y o u t i k e l j u m p i n gj a c k s , L i g h jt o g i n p t a c e ,e t c . l u n t i t y o u
buitd up a tight sweat, then stretch out tightty.You never
want to work "to faiture" when you re cotd and tight. The
w a r m - u po n P o w e r9 0 ' C a r d i o3 - 4 t h r o u g hy o g ai s a g o o d
way to get you ready.
G r a s py o u r c h i n - u pb a r u s i n g w i d e g r i p l p a t m sf a c i n gf o r w a r d ,a w a y f r o m
maximum numbet of pull-ups to failure b o d y ,t w o f i s t sw i d e r t h a n s h o u t d e r s lF. r o m a h a n g i n gp o s i t i o np, u t t b o d yu p
s m o o t h t yu n t i t c h i n c t e a r s t h e b a r . L o w e r b o d y b a c k d o w n ,
1 PULL-UPS being sure to straighten the arms, and repeat without
b o u n c i n gu p . D o nt b e d i s c o u r a g e idf y o u a r e n o t a b t et o d o v e r y m a n y .

R e c o r dt h e n u m b e ro f p u t l - u p sy o u c a n d o h e r e .

.. eriorto DAY 1

. . A f t e rD A Y 9 0
l l f y o u r e o n t ya b t et o d o 1 / 1 , 1 / 2 ,o r 3 / / . o f a p u t t - u p ,9 o a h e a da n d r e c o r di t . l

P90XMinimum_ Shoul.dbe abte to do at teast 3 if mate, 1 if femate.However,many peoptewon t


be abte to do any puLt-upswhen starting P90X. Youtt get more out of the
p r o g r a mi f y o u c a n d o p u l [ - u p s b
, u t y o u c a n s u b s t i t u t eb y u s i n gt h e B - L l N E 5 '
R e s i s t a n cB
e a n d sw i t h t h e d o o r a t t a c h m e n t .

R e s t 1 m i n u t eb e f o r eo o i n oo n t o t h e n e x t e x e r c i s e .

Standsidewayswith shoulder againstwatI and raise arm straight overhead


againstthe watt. Recordthat height here.
2 V E R T I C A LL E A P
jump height with step
.. eriorto DAY 1

ArterDAY 90

T h e nt o w e ra r m , t a k e J U S T0 N E S T E Pb a c ka n d p r o c e e dt o j u m p s t r a i g h t
up. trying to touch highest point on watt lno gathering up a head of
s t e a mp r i o r t o y o u r j u m p - t h i n k " j u m p b a l . tl . R e c o r dt h a t h e i g h th e r e .

P r i o tro D A Y 1

.. AfterDAY 90

Subtract the first measureftent froft the Secono,


and record your verticaI leap inches here.

P90XMinimum_ Shou[dhavea verticatteapof at teast


.. Priorto DAY 1
5 i n c h e si f m a t e . 3i n c h e si f f e m a t e .

. . A f t e rD A Y 9 0
R e s t4 m i n u t e sb e f o r eg o i n go n t o t h e n e x te r e r c i s e .
I
T P u t d o w n s o m e t h i n gs o f t ,a b o u t2 o r 3 i n c h e sh i g h ( p i t t o wo r c u s h i o n lt' o m a k e
t i t h c h e s to n e a c hr e p . B e s u r e t o k e e pb o d y
contacw
t s t r a i g h tw i t h h a n d sa t n o r m a t p u s h - u pw i d t h .
3_PUSH-UPS
m a x i m u m n um b e r o f
I R e c o r dn u m b e ro f p u s h - u p sp e r f o r m e dt o f a i t u r eh e r e .
push-uPs to failure

,
P r i o tro D A Y 1
I
rrter DAY 9 0
I
P 9 0 XM i n i m u m -S h o u t db e a b t e t o d o a t l e a s t 1 5 i f m a L e ,3 i f f e m a t e
T l o r 1 5 p u s h - u P so f f Y o u rk n e e s l .

I
R e s t4 m i n u t e sb e f o r eg o i n go n t o t h e n e x t e x e r c i s e .
t
I
t
t You witt need a ruler or tape measure for this test. Sit on fLoorwith legs extended

I directtyin front of you. Bend forward at waist and extend arms over tegs
towards toes. Oon't bend knees See how ctose you can get fingertips to
4 T O ET O U C H
flexibil ity test
I toes. lf not abte to reach, measure the distance from fingertips to toes lf abte to
extend fingers beyond toes, measure how much turther fingers reach beyondtoes
I D o n o t s t r a i no r f o r c et h i s

I R e c o r dd i s t a n c ei n i n c h e so f f i n g e r st o t o e s h e r e .

I P r i o tro D A Y 1

nter DAY 90

Use a "- it not abte to reach toes le.g., -3 inchesJor


a " + " i f r e a c h i n gb e y o n dt o e s [ e . g . ,+ 3 i n c h e s l .

P 9 0 XM i n i m u m -S h o u t d b e a b t e t o r e a c h a t t e a s t 6
i n c h e sf r o m Y o u rt o e s ,o r a - 6 .

What does "to failurc" meanT lJsually'tn exercise it's your mind that
stopsyou frcm progrcssing Physicalty"to failurc" is when your body
stops you by not being able to go any further
TO FAILURE? without causing iniurY.
it's in your mind
p o s i t i o nl q u a d s
P t a c e b a c k f t a t a q a i n s tw a t t a n d L o w e ry o u r b o d y i n t o a s e a t e dc h a i r
p a r a t t e t o t h e f t o o r .f e e t d i r e c t t yb e t o wk n e e s it h i n k 0 - d e g r e ea n g t e
9

5_WALL SOUAT h e r e l .S t a r t t i m e r a s s o o n a s y o u g e t i n t o t h e c h a i r p o s i t i o n B r e a t h e

i s o la t i n g q u a d / l e g s t t e n g t h throughthediscomfortandhanginthereuntiIyoucan.tholdyoursetfupanytongerlto
" s c o o t w i t h s h o u t d e r sY o uc a n s t i d ed o w n
f a i t u r e l .B e s u r e N O Tt o P t a c eh a n d so n w a t [ o r
s l o w t ya s y o u g e t t i r e d ,b u t o n c ey o u r b u t t t o u c h e st h e t t o o r ,t i m e s u p

R e c o r de x a c tt i m e a b t et o h o l d w a t [ s q u a th e r e '

minutes s e c on d g

A t t e rD A Y 9 0 minutes seconds

P 9 0 XM i n i m u m -S h o u L db e a b t et o h o t dw a l l s q u a t
f o r a t l e a s t1 m a n u t e

R e s t4 m i n u t e sb e f o r eg o i n go h t o t h e n e x t e x e r c i s e '

more
Choiceof weight i5 important for this exercise A heavier weight will be
front-facing cu rls e l t e c t i v ei n h e t p i n gy o u d e t e r m i n ey o u r r e s u t tson

6 B I C E PC U R L S d a y 9 0 - t h i n k o f t h e w e i g h ta t w h i c hy o u w i t t m a x o u t
a t 1 O - ' t 5r e p s .M e n s h o u t du s e a m i n i m u mo f 2 0 t b s a n d w o m e n
s h o u l du s e a IF
m i n i m u mo f I l b s .
I
Extend arms straight down in front of body Be sure that arms are
extended between each curt. Usjng both arms at the same time' perform
lulty
as
E
m a n y c u r t s a s y o u c a n u n t i t f a i t u r e .D o n t r o c k o r c h e a t ,a n d n o b r e a k s
tonger F
than 1 secondbetween reps.
t=
Recordnumber of curls comptetedan weight used here'
IF
rF
numDer e
P 9 0 XM i n i m u m -S h o u t db e a b t et o d o a t t e a s t1 Oc u r t sw i t h 2 0 l b s i f m a t e '
e
at teast 10 curts with 8 tbs. if femate' il
R e s t3 m i n u t e sb e t o r eg o i n go n t o t h e n e x t e x e r c i s e '
IP
I
! S t a r t i n gp o s i t i o n :S e a t e dw i t h h a n d so n t h e

I f t o o r a t y o u r s i d e s .k n e e s b e n t w i t h f e e t o n 7_ | N & O U T S
t h e f t o o r .R a i s ef e e t o f f t h e g r o u n da n d b r i n g k n e e s i n t o w a r d sy o u r c h e s t .
t t h e a b t es t S t r a i g h t e nl e g s b a c ko u t a n d r e p e a tm o v e m e n w
t i t h o u tt o u c h i n gf l o o r .

t R e c o r dn u m b e ro f i n & o u t s p e r f o r m e dh e r e .

! .. Priorto DAY 1

T A r t e rD A Y 9 0
t
t P 9 0 XM i n i m u m _S h o u t db e a b t et o d o a t t e a s t2 5 -

I R e s t4 m i n u t e sb e f o r e9 o i n 9o n t o t h e n e x t e x e r c i s e .

I
t
P e r f o r mj u m p i n gj a c k s n o n s t o pf o r 2 m i n u t e sa t a q u i c k a n d s t e a d yp a c e .
, o a s f a s t a s y o u c a n t o m a x i m i z ey o u r h e a r t
D u r i n gt h e f i n a l 3 0 s e c o n d s g
rate. When you finish, be preparedto
8 H E A R TR A T EM A X I M I Z E R measure your heart rate over a span
o f 4 m i n u t e s .S h o u t db e a b t et o f i n i s ht h e t e s t s t a n d i n qa n d a b l e t o b r e a t h e

Recordheart rate immediatetyatter jumping jacks here.

P r i o tr o D A Y 1

ntterDAY 9 0

Heartrate alter'l-minuterest

P r i o rt o D A Y 1

nter DAY 90

Heart rate after 2-minute rest

.. eriorto DAY 1

.. nrterDAY 90

Hea rate after 3-minute rest

Priorto DAY 1

. atterDAY 90

Heartrate after 4-minuterest

Priorto DAY 1

.. rtter DAY 90

Good news...
l f y o u c a n t i n i s h t h e 2 m i n u t e so f j u m p i n gj a c k s ,
you are ready for P90X!
E N O U G HL E A R N I N G .

Just remember,when you're finished turning your body into that of a perfect physicat
specrmen,there are a few important things you sti . need to do. The lirst of which is
to take your...
T I M E T O S T A R Tx ' t NG!
'After"
Photos:Withyourawesome,
jaw-dropping
hew physique,
you,ttprobably
want
to giveit the maximumexposureit deserves. So asidetrom attachingyour photosto
the pagesat the endof this book,we atsosuggestthatyoupostthemon the geachbody
MessageBoards.Anyothertypeof setf-promotion,
suchas a fult_page
photograph
in
yourtocatnewspaper,
is up to you.

'After"
EodyMeasurements: Onceyou'redonewith the camera,it s time to get back
out the tape measureand take those after, body measurements. Recorda . the
dramaticresuLtsin the 'After Day90 blanksat the beginningof this section.

FinatFitTest:Tomostaccuratety
determine
the progressmadein yourstrength,power.
coordination,
ftexibitity,
andcardioendurance, be sureto performthis test underthe
sameconditionsandtimel,ineas the Fit Testyoutookpriorto day1. Recordyour.After
Day90" resuttsin the btanksprovided
in this section.
see you in 90 days

lf P90Xhasenabledyouto overcomepersonalobstaclesto transformyour body,mind,


andspirit for the better,youcouldbe teaturedas
SUBMIT Y0UR SUCCESS ST0RY ournextBeachbody
success
srory.
we rovero
rewardour customersfor sharingtheir storieswith us, and often hightighttheir
remarkabletransformationsthrough our TV shqws, special events,and media
promo ons.

Hereare a few itemsto submitto be considered


as a Success
Story:
- "Before"and"atte." Dhotos.
_A truthfut,open,written accountof your p90Xexperience. What,syour
story? How has this program changedyour tife? Are you a new person
mentally,physical,l,y,
or both? What does your famlty think of your
success?
Whatis the biggestcomplimentsomeonehasgivenyoulately?
_A 6hort homevldeo of yo\uweighingIn at the start and flnish of your
program,wlth a ghort na.rative about how you feLt at the start of your
experienceandat the end,loptional,l

Submit your story and photos via e-mait to: Successsto es@beachbody,com

- 0r sendthemwith optionalvideoto:
Beachbody.comSucce5s For a more com plete
Stories
8383WitshireBtvd.,Suite1050 dascription of how to be
BeverLy
Hltl.s,CA90211 recognized as a Beachbody
Success Story, go to
Beach body,com an d cl ick
on the Success Stories link-
The tottowingsection containsa comPleteand detaitedtisting of at[ the workouts in this program. You
do not have to read this section to perform any of the P90Xroutines.Youwitt, however,be asked to
record importanl data lrep counts and weight amountsl on worksheets
W O R K O UG
TU I D E that aoDearat the end of each P90x resistanceworko!t. You'[tfind that
recordingthis information is easy and extremetyhelplut towards charting your titness progress.

The detaitedworkout tistings can atso prove usefut shoutd


you need additionatinformation about any of the workouts
or individuatexercises.And when you don t have accessto
a video ptayer, you can pertorm the appropriate P90X
workout straight lrom this book. Conside. this sectionjust
another useful tool.to hetp you maximizeyour resutts.

This depends totally on you and you individual goals. P90X is vetsatile lt
witl improve the overall condition of anyone, but you can choose to tailor
this program to gain mass, lean
H O WM A N Y R E P SS H O U L DI D O ? out, or maximize Your strength.
It's all a matter of setting you tarcet number of reps, which will determine
how much weight you use. Herc's a quick rundown on what it means to
'fail" at a given number of rcps. (Simply stopping at your target number

is not what we mean. Choosing a weight so that you rcach muscle failure
at the right number of reps is what you're after')

8-1 0 nEps=
muscle size or hypertrophy- ln this range you'll get maximum
muscle grcwth. For those trying to
achieve maximal size, this is your
target area for every set in each
workout.
1 2 + n e p s=
muscular endurance-Some muscle growth will occur, but the
volume of rcpetitions makes it selfJimiting.
You can build lean, strong muscles, but
you'll never maxlmize your body's potential
for size and strcngth in this realm.
- ------\{8
P90X is a prcgram that has prcpared you lor a life filted with
possibilities. The completion of this program has provided you
with the tools to take on almost anything. The intensity and
variety of P90X has also given you

LIFE AFTER P9OX the strength, balance, flexibility,


coordination, and cardiovascular
endurance to improve upon any and all athletic activity. As a
P90X graduate you are motivated, confident, self-assured, and
rcady to attack any fear you might have had p or to stafting
this ptogram.

The continuum of P90X is to explorc the possibilities. The person you see standing
in the miftor today is not the same person you saw on day 1. The percon you arc
now is capable of so much morc than the percon who was just starting pgOX. you
decided, committed, and succeeded with P90X, so it is only natural to be curious
about what else you can do and accomplish.

The truth about P90X is that there is no end. This


progrcm is an ongoing approach to staying in awesome
shape. That doesn't mean you must continue to
hammer out P90X workouts six days a week. lt means
that thrs is a fitness progrcm that can be used for the
rcst of your life. lt is a progrcm that grcws with you as
you continue to explore and improve physically and
mentally. lt can be integrated into, combined with, and
used to enhance everything else you're doing to stay in
shape and enjoy your life.

Your choice to embark upon the P90X joumey will have


benefits that last a lifetime, Now it's time for your new
jouney to begin.

Congrctulations on a job well done. Dont stop!

-TONYHORTON
> TAKE'BEFOAE-
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