P90X Worksheets, P90X Binder, & P90X Excel Spreadsheet
Only 1 more day until I start my P90X workout (not counting today)! I’ve got a very busy weekend ahead of me, but I’m extremely excited to finally start P90X. Anyone who is currently doing P90X (or have completed it before), or about to start, make sure to leave me comments below (any advice, questions, how you’re doing, etc.)!
For all of you who are just starting P90X just like me, I figured you would find having the P90X worksheets as a PDF very helpful. Simply print out the P90X worksheets so you can write your progress on them versus writing directly in the P90X Fitness Guide.
To keep myself organized, and to make everything as easy as possible, I created a P90X binder using a 1 inch binder. I printed out the P90X worksheets, hole punched them, and put them in the binder. I then printed out the P90X phases, P90X calendar, and put them in the front pocket of the binder. Lastly, I put my P90X fit test results in the back pocket of the binder (I just wrote my results on the P90X fit test pages from the Fitness Guide). This way when I do my P90X workouts, I just grab my binder so I can write my reps, weight etc. down (and I have the binder as a hard surface to write easily). You can download all of the documents I just mentioned below.
My P90X Binder Downloads:
Lastly, I found this really cool P90X excel spreadsheet. The spreadsheet is INSANE on all of the things you can do with it! After my workouts, or on a weekly basis, I’m going to transfer my results into this spreadsheet. It has some really cool charts that are automatically built as you go through the workouts, and it even has nutrition section with the different phases, etc. Definitely check it out and let me know what you think of it-
Lastly, if you haven’t already ordered your P90X equipment, make sure to do that now! Also, learn how to get a P90X discount, P90X coupon, & P90X promo codes here.
That is it for now!
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Great post. I am glad you have this page as its very helpful. Nice on the excel file to.
I still need to take my stats…I have before “pictures”, but no stats like bf%, etc.. so I will do that tonight.
Thanks Bryan I appreciate it! Yea, I’ve got all of my measurements written down. I’ve been debating if I should post them to my blog, or just post them when I finish.
Hi,
I was wondering if anyone has a shorter full body yoga routine. Looking for something in the 30 to 45 minutes range.
Yep! Here’s one by Tony Horton and it’s 30 minutes long (and it’s dirt cheap)-
http://trek2befit.com/go/hoalakekino
Can you give me the password to unprotect your excel sheet? I want to enhance it a little bit.
Sorry buddy, but I don’t even have the password for it. I can remember where I got it either since I got it such a long time ago.
This site was soooo helpfull. I bought all the cd’s off of someone but they had NO paper work to go with it (thats why I purchased it so cheap). I’m a single mom in my early 40′s and I have already gotten into the routine of running and working out dailey. So I’m looking forward to transforming my body and feeling better physically as well as mentally. Thank you, thank you, thank you.
I’m glad it’s helped you out! Congrats for starting your P90X workout journey! Keep me updated on your progress and don’t hesitate to let me know if you have any questions!
i found it up here! the pdf doc…! thanx
Hiya,
I’d love to sign for a FREE BeachBody Account….however, the options are not available for residents outside the US or Canada. Is there anywhere, you could speak with Tony to have his membership expanded to Europe (i.e., England)….lol
Thanks
Sonia
Sure! I’ll give Tony Horton a call right away and have him get on it…lol! :-)
Once they do expand to Europe I’ll definitely make an announcement on my blog. I know expanding is definitely one of their goals. Have a great day!
I just got these dvd’s from a friend, I heard so much about the P90X, I had no paperwork or anything and found this site. LOVE IT!!!!
Today was day one and I think I did okay for starting out!!!
Good, I’m glad you love the workouts! Congrats for starting P90X!
Please keep me updated here on my blog with your progress, and don’t hesitate to let me know if you have any questions! Have a great night!
Jonathan,
Ditto on the downloads!! I have seen quite a lot of P90X and got a copy of the DVDs from a friend but no docs with it. I just downloaded your stuff and hopefully will get started soon.
Thanks
Arham
Congrats for starting your P90X journey! It will be tough, but with hard work and dedication you will get INCREDIBLE results!
hi,unable to open the pdf files! any ideas
I just tested them, and they all are working…What browser were you using? Maybe try using a different web browser? If that doesn’t work feel free to email me and I can send them to you by email. Have a GREAT weekend!
Hey Jonathan-2 quick ??s.
I prefer to have my snack as real food vs. a bar. Do you havea any reco’s for a balanced snack? 1 protein+1 carb OK?
I need to build up to pull ups. I’ve seen the strap and have ordered it, but any suggestions for the interim? I can go to the gym and do assisted pull ups on the machine, but it wont be in conjunction with the workout…
Yea 1 protein and 1 carb is good. It really depends on a number of factors (the # of calories you are having each day, where you’re at in the program, etc.) so you’ve got to do what works best for you and what gets you results. The main thing though is to focus on a high protein, healthy eating plan. I will usually have a smoothie (with protein powder, almond milk, and frozen mixed berries) for my mid-morning snack, and then in the afternoon I’ll have some Shakeology.
As far as the pull ups..Use a chair until you’re able to do a pull up without one. If you have any other questons, please don’t hesitate to ask! I hope you have a GREAT day and keep pushing play!!!
Thank You for the website loved the video i just want to know if you followed the nutriotion guide to a T because its really hard to keep track of everything i eat and it gets confusing after a long time.
My pleasure!! As far as the eating plan, you may want to check out a book called the Abs Diet by David Zinczenko. My wife and I used the Nutrition Guide to figure out the number of calories that we need each day, and then we pretty much followed the Abs Diet. It was just really easy to follow and it worked for us. It is very similar to the Nutrition Guide in that it is a high protein diet though. You could probably find it at your local library or buy it for cheap off of Amazon if you wanted to check it out. It basically re-taught my wife and I how to eat and has a lot of really simple recipes to follow. I hope that helps!!!!
Hey do u know if there’s a way to get the shakes n diet plan? I like others just got the dvds from a friend n was wonderin if the other stuff was beneficial.
Are you asking about Shakeology if that is beneficial? If so, then yes it most definitely is. It’s a very easy way to make sure you get all of the vitamin’s and nutrients your body needs in a shake. My wife and I both use Shakeology daily and it tastes awesome. Here’s a link to a post on my blog that will give you more information on it- http://trek2befit.com/shakeology
I just watched ur video n I must say I’m very excited to start! I’m nervous about gettin bored doin the same stuff for 90 days but then I realize bein healthier n seein my husband drool in Aug will be so worth it.. I’m making motivational posters to put everywhere..
Good, I’m glad you’re excited!!! P90X is an awesome program and you WILL get incredible results if you follow a healthy eating plan and stick with the workouts. The workouts are always changing so you shouldn’t get bored during your 1st round P90X. Putting up motivational posters is a great way to keep yourself going. Make sure to take your before pics, your measurements, and the fit test prior to starting.
If you have any other questions, please don’t hesitate to ask! Also, keep me updated on your progress! Have a GREAT day!!!
hey do you have any ideas tips on how to keep your motivation level up every time I start a new workout my body wants to shut down and then I lose my motivation to keep going. I force myself to get up and exercise which I guess is better than quitting, I just got my supps so I’m hoping they give me new energy
Cathy,
Did you take your before pictures? If so, looking at those is sometimes enough to give myself the motivation and energy to push forward on a down day. Maybe try that…
Also, you could find pictures of what you would like your body to look like and hang those up somewhere…Be creative and do what it takes to get yourself hyped up for your workouts.
I hope that helps!!!
Cathy-first, what is the bigger goal (it shoud be something more than weight loss and what you look like on the outside)you are aiming for? Finding your true purpose gets me motivated. A few suggestions:
Raise Money to train-there’s nothing more motivating than knowing someone sponsored you to acheive a goal for a cause you care about.
Play some more upbeat music than what’s on the video-you can turn it to silent
Commit to the first 20 minutes of the workout-re-evaluate after that. There’s nothing wrong with calling it early-consistency is the most imoportant. One day I didnt have a second set in me and it was so sunny outside that I went for a long walk after I got 20 minutes it. Did me a world of good!
That is some awesome advice trigurlie! It’s all about figuring out your “why” for doing P90X, and then reminding yourself of that why.
Good stuff!! Keep up the awesome work!
Thank you! I will try hhose, they all make sense :) I def have bigger reasons then losing weight I just will focus on those.
Hey Jonathan
I too just wanted to tell you great job on the site and the resources. Very helpful! Also I like that this site is so POSITIVE. Compliments to ALL. As a wise person once said: “Everyone dies, but not everyone LIVES!” May our new found strenght, fitness, and good health promote an exciting LIFE for us to LIVE! Cheers!
Thanks buddy! I’m glad you’ve found the site to be helpful. Love the quote!!!
Have a great afternoon!!!
Wow, what a super cool spreadsheet. I was just going to spend the day transferring my results into Excel, and decided to do a quick search to see if there were any templates…wow, talk about a template!
I’m very excited about using this to crunch my numbers. I started P90X back in September, and stuck with it until mid-October…I kind of fell off after then, but started up again fresh last week. This time…for real!
Thanks! Yea I was going to use it myself, but I just ended up using the paper worksheets. The P90X excel will provide you a lot of great info.
So you re-started P90X last week? That’s great! How did the first week go for you?
Week 1 went pretty well, although I did wuss out on a couple of the workouts. I just wrote up a summary blog post with my results from week one – http://www.mattstratton.com/health/making-it-x-like
My goal for Week 2 is to do every workout and make sure to not skip out on Ab Ripper X!
Good job though for getting through week 1 of P90X! Stick with it no matter what and do the best you can during Ab Ripper X and the other workouts! I challenge you to push through Ab Ripper X each and every day you’re supposed to do it. When you want to stop….do 2-3 more reps. Typically you’re mind will have you stop way too soon. Let me know how week 2 goes for you!
P.S. Feel free to friend me on Facebook if you want. I’m a Facebook nerd :-) – http://facebook.com/jonathanrregister
Good tip on Ab Ripper…I’ll make sure to put that into practice on Wednesday.
I sent you a friend request on FB…since I’m a Facebook nerd myself!
lol…Good that makes 2 of us as far as being Facebook nerds! :-) Have a GREAT day buddy and stay in touch!
Thanks for posting the pdfs! Like most people I got a copy from a friend with no instructions! Starting tonight :)
My pleasure Lisa! You’ll need to let me know how week 1 of the program goes for you! Give me an update here on my blog and let me know how it goes! Have a GREAT day and remember to just do your best!!!!
Hi Jonathan, thanks for sharing, is there any update on the excel spreadsheet or that’s the latest?
And do you have any information on shakeology or recovery drink replacement? i live outside of US and couldn’t purchase them.
Thank you.
I haven’t seen any updates to the P90X Excel Spreadsheet so it still should be a great tool to use. Right now they are limited to the U.S. for now, but they are working on opening up to other countries. Keep pushing play!
Hey I have a question, I am wanting to do the p90x lean but my friend lost all her paper work, what exercises do I do for the lean workout? Oh and I want to drop 20-30 lbs, female now 153.5 lbs 23 % body fat wanting to reach 120 lbs
Thanks for the comment Wendy. The P90X Lean schedule is actually in the “P90X Phases” document above in this post. Just click on the P90X Phases link and you can download the schedule. I also made a video at the following page where I walk you through the P90X Lean Schedule-
http://trek2befit.com/p90x-lean-schedule
Check them both out and let me know if you have any questions. You can most definitely accomplish your goals with P90X! Just make sure to stick with it no matter what! Keep me updated on your progress with P90X! Have a good one!
thanks! one more question I noticed on the cardio disc He mentioned that if this was part of the lean schedule it was probably our second workout. should we do cardio disc everyday or just follow the schedule I also do zumba Mon Wed and Fri
You should just follow the P90X workout schedule. You may still be able to do the Zumba still…it just depends if you have the energy after P90X! :-)
Hey Jonathan!
i wanted to start with P90X, since i heart alote of good comments about it.
but i was wondering, if it’s just to shape up and you’re already living healthy, is it neccesary to follow the diet?
i eat low kcal snacks and more healthy stuff, lost 2kg just by doing that, and my goal isn’t really to lose weight, but to just live healthy
I honestly would recommend following the P90X Diet or another high protein, clean healthy eating plan that works for you. By doing that you’ll get the best possible results with P90X. During P90X you’ll actually need to eat more food to make sure that you have enough fuel for your workouts. I also highly recommend eating 5-6 meals a day (all meals should be about the same size) versus three big meals.
I hope that helps Ellen!
Hi Jonathan,
Thank you for your posts and motivation! I’m a mother, wife and Marine who attends Cosmetology school at night! Needless to say I’m busy 22/7. However I’ve been needing to get into better shape in general as well as after the baby (who is now 15 months). I am occasionally 10 pounds beyond my max but can always get back in shape when required. I’ve become tired of the yo-yo effect and want something more permanent. I look forward to beginning a fitter lifestyle. Day one starts tomorrow! Question, which would you recommend doing P90X at 4:30 am at the start of my day or 11pm once I get home?
My pleasure! Sounds like you definitely stay busy! :-) GREAT JOB for committing to start P90X despite the craziness! That says A LOT about your determination and drive to get fit and healthy. I honestly would recommend doing P90X in the morning. I would try that out for a few weeks to see how it goes. By doing your P90X workouts in the morning, you’ll get it knocked out. If you do it in the evenings (especially that late), you may be more likely to skip your workouts or to not push as hard since you’ll likely be tired from a long day. You’ve got to do what works for you though. I look forward to seeing you finish ALL 90 days of P90X!
P.S. I just saw your Facebook friend request so I’m about to accept it now! :-)
Hello! I was wondering if there was a Excel spreadsheet and I was wondering if there was one for Lean workout? We are wanting to loose weight with out getting all bulky. Please email me and let me know.
Thanks
Katie
See the post above Katie! :-) There’s a link in the post where you can download the P90X Excel Spreadsheet. Also, here’s a post on my blog where I go over the basics on how to use it- http://trek2befit.com/p90x-spreadsheet
Let me know if you have any other questions!
I saw that. But is it for the lean work out??
Yep! You can use it for the P90X Lean workout schedule. I don’t personally use the Excel (I had planned on it, but just ended up sticking with the paper worksheets), but I’ve heard of it really helping the people who use it.
Hi
Thanks for this great site!! I have one question and hopefully it will get answered. There are diffrent types of programs: classic and lean, how do I know which one to go for? I am a pudgy runner who now wants to be a cut and fit runner! Help pls // Sarah from Sweden
Thanks for the comment Sarah. Here’s a couple Youtube videos that I made on the P90X Lean and the P90X Classic workout schedules. Check them out. At the beginning I talk about them and they should help you determine which is right for you-
P90X Lean Workout Schedule-
http://www.youtube.com/watch?v=TlFXQg1vfeY
P90X Classic Workout Schedule -
http://www.youtube.com/watch?v=3BejeaHAoCM
Are there any spreadsheets on the nutrition guide….if so please leave the address….Thanks.
J.T.
I think within the spreadsheet on this blog post there is a section on P90X nutrition. You may want to check it out and play around with it. I hope that helps!
I didnt find the nutrition plan, but I have been eating alot of tuna for the protein, grilled chicken salad, and slim-fast as well….Im not sure if thats what im supposed to do!!! When i was in high school and college thats what I done when lifting weights…Today will be my 3rd day using the program, and yes the plyometrics whipped my butt!!!! Lol, the cardio is insane but im loving it…I was working out before p90x, but this workout is much more benificial than any workout I have ever done…loving it!!!
J.T.
ps. if you have any tips on what to eat during phase I please feel free to tell me.
Nice J.T! Stick with P90X no matter what! It is also very important that you follow a high protein, healthy eating plan.
Since you don’t have the Nutrition Guide that came with P90X, I’d recommend checking out a book called the Abs Diet by David Zinczenko. My wife and I use this and it is very similiar to the P90X Nutrition Guide in that it is a high protein, healthy eating plan. You could probably find it at your local library or buy it for cheap off of Amazon if you wanted to check it out.
KEEP PUSHING PLAY! Keep me updated on your progress with P90X!
Hello Jonathan,
Site and information is great!!! I was given the DVD’s about a month ago and had no idea how to use them. I love the information you have supplied. I am having 1 problem. I was hoping to be able to enter all my personal inforamtion onto the Ecel Spreadsheet, but the file only downloaded in a Read Only file & I am unable to change or enter my information. Would it be possible to ask if you can please email me the file in a format in which I can change information on. Or am I doing something wrong.
Thank you
Rosa
Rosa,
If the P90X Excel file is read only, it sounds like you opened it in your browser. You’ll want to right click on the link, and save it to your desktop. Then open up the file and you should be able to edit it and save your changes.
Thanks for the kind words and let me know if you have any other questions. Make sure to keep me updated on your progress with P90X!
Jonathan
Jonathan,
Thank you for the info. I actually figured it all out. My computer actually have Microsoft Office 2003 & 2007, so everytime I would try to open it it wouldn’t let me make changes, but all is solved now.
Thank you,
Rosa
No problem Rosa!
Well I’m on day 9 its been good….I have almost done double the pushups than last weeks numbers!!! I feel slit stronger and its only been a couple of weeks….I can see my arms and chest are getting more defined…I have lost 5 lbs….and so much more energy!!! Tonight is kenpo!!!! I love that video….now the plyometric portion is pretty challenging, but next week I should be able to do without pressing pause as much….but this wasn’t designed to be easy!!!
J.T.
Great job J.T.! Congrats on your weight loss! That is insane that you’ve already be able to double the number of push ups that you’re able to do. Sounds like you’re ripping it up!!
Plyo is a tough workout, but stick with it no matter what! You will get better at it with time. Keep up the awesome work buddy, and please continue to keep me updated on your P90X workouts!
Its a very sweet cite! This is the only place I could find a free copy of the P90X calender! Thanks! I’m on week 2 and did not have a calender to track my progress. Its a very motivational tool :)
Thanks for the kind words Micah! Yea tracking your P90X progress is vital to your success with the program. Keep me updated on how everything is going with P90X!
Jonathan:
Thanks for all of this, it’s really great. Since you now have given me (and all of us the tools) i guess the only thing remaining is up to me. I am starting today but look forward to it.
I owe you one!
Mark
My pleasure Mark! Exactly…it’s up to you to use the tools, commit to P90X, and to just do it! Good luck with your first day of P90X! Just stick with it and do the very best that you can! Keep me updated on your progress with your P90X workouts. Have a GREAT afternoon!
Hey Jonathan,
I’m starting tomorrow and was wondering how important it is to follow the meal plans? Also, would you recommend the resistant bands, or free weights? Hope you’re well and thanks so much for the PDF’s they’re going to help BIG time.
Peter
Peter- It’s honestly very important. Following the P90X nutrition guide or some other high protein, healthy eating plan is just as important as your doing your P90X workouts. By doing both, you’ll get the best possible results. As far as the P90X resistance bands versus dumbbells, it really doesn’t matter which you use. I’ve used both and they both are just as effective. It’s really more of a personal preference, so I say use whichever is most convenient for you.
No problem buddy! By the way, did you take your P90X fit test, measurements and pics? Those steps are critical (that a lot of people skip) so make sure to do them. Have an AWESOME day buddy!
I start my journey tomorrow. Thanks for all of the info and excel sheets. Comes in real handy when you purchase a used DVD set off of EBAY.
Congrats for starting P90X Greg! By the way, have you taken your measurements, your before pics, and the P90X fit test? Make sure to do that stuff before starting because it is extremely important and will help you stick with P90X. Keep me updated on your progress with the program! Definitely let me know how week 1 of P90X goes for you.
john i need youre help i dont know what to do with the nutrion plan?
Thanks for the comment David. You’re going to have to be a little more specific…What are you having trouble with when it comes to the P90X Nutrition Guide?
youre welcom i got inspired. well i dont know what level might be good for me. im not fat nor that skinny. right now im 135 libras.
There’s a page in the P90X Nutrition Guide that will tell you what level you should start it. You have to go through the steps and calculate it based on your weight and such. Have an awesome afternoon!
Jonathon,
I love the whole P90X binder idea! I am a homeschool/unschool mom of four children. We have binders for everything but never thought of making a binder for the P90X.. lol.
I also checked out your youtube video on P90X Lean Schedule and I thought it was a great idea of starting P90X on a Sunday. Before in the past I always started on Monday to have Sunday off. But now having Saturdays makes more sense to me since this is the only true day my husband has off for family time. So, I’ll be starting P90X Lean on this Sunday. This gives me a few days to get my binder together and get hydrated (not much of a water drinker).
Thank you so much for the time you put into your blog and videos!
I almost forgot how can I substitute using the pull-up bar? Back a few years ago we had the pull-up bar that attaches to the door frame. Now we live in a house where our frames are extremely thin. And the inside of our door frames are not flat. Do you think I could just do more push-ups?
Thank you again for your time!
Thanks for the kind words Rosie! Yea the P90X binder really helps to keep things organized.
So it sounds like you’ve done P90X before and you’re re-starting the program on Sunday? What kind of goals do you have?
You could do more push ups, but I’d really recommend trying to get something that would allow you to do pull ups. If you have a door that leads to the garage, how does the door frame look there? That’s the door frame we ended up having to use because it looked a little more sturdy. As a last alternative you could get a power stand which is a free standing piece of equipment that allows you to do pull ups. I’ve seen them go for around $80 which isn’t too bad.
Have an AWESOME day Rosie!
This website is great. My wife and I are just starting the program and this website really helped us to make sure we are on the right track. Thanks again !!!!!!!
Thanks for the kind words James! Congrats for started P90X! Have you two officially started already? If so, what day are you on?
Which version of the program are you doing and what kind of goals are yo looking to accomplish?
its day one just started and feeling. also looking forward thanks for the binder. it really helps me.wish me luck
CONGRATS for completing day 1 of P90X! Stick with it no matter what! My pleasure; I’m glad you found the P90X binder helpful.
Keep me updated on your P90X journey!
I can’t get the link on the spreadsheet to work for some reason :( Can you post the direct URL for it? THANKS!
The P90X Excel should be working now. Try clicking on the link again or right clicking on it and clicking Save As. Let me know if that doesn’t work. I’m assuming you’re starting P90X?
i also could not get the spreadsheet to open. today was day 2 of p90x, 2 months after giving birth to my 4th child. im keeping my fingers crossed to a new me by Christmas. Btw, love your site and all the info, thanks!
Give it a try again since it is working. Let me know if you’re still having problems. Congrats for starting P90X! As long as you give 100% to P90X, you follow the nutrition guide, then you will be a new you by Christmas! Thanks for the kind words! Let me know how your first full week of the program goes!
hi do i need the p90x dvd for the worksheets or its ok to do everything on the worksheets ?
Hey buddy, you’ll have to re-phrase your question. Not sure what you’re asking.
i saw ur video on youtube , ur binder, do u need p90x dvds ?? or u can workout on the sheets only ?
Yes, you’ll most definitely need the P90X DVD’s since that is what you follow along with when you are doing the workouts.
going to be starting this sunday for my first time on 90x just wanted to give a quick ty for all the helpfull information on your website.
CONGRATS buddy! Make sure you let me know how your first P90X workout goes!
No problem, it’s my pleasure! GET READY for some CHANGE! Have a great day!
I want to thank you for putting together this P90x worksheet for all of us to use. It beats having to go into my excel and do it.
Hey no problem buddy! I’m glad it helped you out! What day are you on with P90X?
Do you have to do the fit test before doing P90x?
You don’t have too. But if you are serious about doing P90X, then I highly, highly recommend it. Are you considering doing the program Emma?
just started the p90x 2 days ago.. and also a keto diet.. enjoying it but also feel im not as strong as i used to be…lol have not trained since march when i had a knee op. should be good to test my mind and body..
CONGRATS for starting P90X! Are you doing the Classic version? What kind of goals are you looking to accomplish?
You’ll have to let me know how the keto diet goes.
How do you use the spreadsheet if your bodyfat is already 8% or less? I’m going into r3 and my bodyfat is less than 8%. All I get from the s/sheet is an ‘are you sure’ message and I can’t fill in the other sections (or it won’t calculate them, not sure).
Thanks
I don’t use the P90X Spreadsheet like I had planned on doing so I honestly don’t how to fix that. Sorry I’m not much help with that!