P90Xt here is N0 ptateau.

s eeF ieure2
I ,Adapt iona nd Mas ter yp hase
2 Recover yp hase*
3-Adapt iona nd Mas ter yp hese
4-Recoveryp hase'
s -Adapt iona ndM as ter yp hase
6-Recoverpyh ase*
'Attows muscGs to recover to peak strenglh, so yo! re readytor the iite.sity of
lhe next adaplive Phas
Wi th P90Xy ouw i t t :
-Use res i s tancefo r mus c tet onea ndg rowth' *
-Execute isometrica nd dynamicb odyweighte xercisesf or strengtha nd power
-Perform yoga,m artiata rts,g ymnasticsa,n d Pitatesm ovesf or coordination,
batancef.L ex ibi t i t yc,o res tabi t i zat iona,n dc ardiovas cuLeafrfi c ien
c y
-Burn fat ande xposey our6 -pac k
By present ingso manyc omplexa ndc hal tenginmg ovement sP, 90Xfo r ces
yout o continuatLayd apt,e nsuringn ew muscteg rowtha nd strength9 ains.
\-
6qol r ' iTH PLATEAUP LATEAUP LATEAUP LATEAUP LATEAUP LATEAUP LA]EAUP LATEAUP LA
TEAUP LAIEAUP LATEAUP LATEAU
tr
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il
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il
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i
ADAPTIVE
GROWTH
RECOVEFY
CROWTH
A DA PTIV E
R E C O V E R Y
CROWTH
A DA PT]VE
B ECOVE RY
c I o!1/T H
ACCELERATEPT]R OGRESS
* *Whenw e sayg rowth,w e are N0Tt at k inga boutb u( k .W e re tat k inga bout
However,a fy our top priority is to add some size to your physique,
s tamana nds t rength.
you can certainty achieve that with P90X as weLl.
-- -{.
ARMS
_BACK
CHEST
-BICEPST heb i cepc ompr i ses4 0%o f the uppera rm Them ainf unc t iono f the b
i cep
i9 to move the forearm towardst he shoutderl eLbowf tex ionl The secondar y
func t iono t the bi cepi s to rotatet he wr i s t
-TRICEPST het r i cepsm us c tei s compr i sedo f threes eparateh eadsT ogethetr
h ey
makeu p 60%o f the uPPer -armm us c tem as s .T he mainf unc t iono f the t r i
cepsi 5
to straighten the arm and bring it down toward the body.
-LATS { tat i s s imusd or s i la re the targem us c teso n ei thers ide of ;he
bac k Thei r
primary function i 5 t o p u t t the arm down towards the petvis When the arm i
s
s tabte,t he lat s ac t to t i f t the bodyu p towardst he shoutder sT he Lat sa
t soh etp
s tabi t i zeth e tor sod urangm anyp res s lngm ovement s .
-TRAPSl t rapez iusal re long,t rapezoid- shaPemdu s c test hat run downt he upp
er
por t iono f the spine.E r ingingt he shoutderb tadest ogetherp, ut t ingt he sh
outder
btadesd own,a nds hruggingth e shoutdersu p aret he mainf unctionso f thesem usc
les
-PECSl pec torat sT) hesem us c tesa t tachn ear t he shoutderjo int and or igin
ateo n
the breas tbonein the centero f the ches t .T hef iber so f thesem us c lesr un
ac ros s
the ent i rec hes tr egion.T he pec ss er vet o br ingt he arm ac ros st he ches
ta ndt o
movei t forwardi n the shoutders oc ket .
I
I
I
I
I
I
I
I
I
I
T
I
t
t
I
- -<0
Fl
-CALVEST hec aLfm us c teo r iginatesb ehindt he kneea nda t tachesto the heetw
i th
the Achi t lest endon.l t s pr imar yf unc t ioni s to rai set he heeLo f f the
ground.
-GLUTESI gtuteusm ax imus lT hesem us c leso r iginatea tongt he peLv i cb onea
nd
at tacht o the bac ko f the uppert e9.E x tendingth e hip i s thei r pr imar yf
unc t ion.
-HAMSTRINGTSh esem us c teso r iginateju s t underneathth e gtutes .T hei rp r i
mar y
function is to bring the heet towards the buttocks and to move the [e9 to the re
ar.
-oUADS lquadr i cepsLl ocatedo n the anter ioro f the thi9h,t he maih func t ion
o f
thesep ower fuml us cLeiss to suppor t he upperb odyd ur inga squat t ingm oveme
nt .
-DELTS ldettoidsl Composed of three musctes lanterior, taterat, and posterior
heads l ,t he det t s prov idet otat mobi t i t yt o the shoulderj oint in at t
di rec t ions .
These musctesp tay a vitat rote in the majority of upper-bodye xercises,i ncludi
ng
ches ta nd shoutderp res sesT. he mainf unc t iono f the de( toidi s to movet he
arm
away from the body.
ABSl abdominamt us c tes lT hi sm us c leg roupc ons i s t so f :
The rec tusa bdominusl t hev i s ibLep or t iono f the abs l ,w hi chb r ingst h
e
r i b cage toward the petvis.
- Theo bt iqueslm ! s c tesa t thew ai s t )w, hi chr otatet he tor soa nds tabi
t i ze
the abdomen.
- The t rans ver sea bdominusl mus c tet hat suppor t st he spinel ,w hi ch
s tab i Lazetsh e tor so .
LEGS_
SHOULDERS,
STOMACH
. .BEFOREA" ND .AFTER' 'B ODYM EASU REM ENTS
P9OX
the ptog t a m
BoDYF AT% Pr iort o DaY1
WEIGHT P . i o r t o Day ' !
CHEST P r i o r t o Day ' 1
WAIST P r i o r t o Day 1
HIPS P r i o r t o Day 1
RIGHTT HIGH P r i o rt o Da y1
LEFT THIcH P r i o r t o Day ' l
RIGHTA RM Pr iort o oay1
srepr Watcht he Howt o B ng ltrtideo.
slep2 -Recordy our measurementsa nd take
'before photos,
steP3 -Taket he Fit Test-are you readyf or P90X?
s ieP4 -Gety our k i t cheni n order{ seet he P90XN ut r i t ionP tanl .
s tep5 -Got o the BeachbodMy es sageB oardsf or suppor t .
Use Beachbodys body fat tester to record your current body
fat measurements. To get the most accurate readings,
fottow the directions on the package.
After oay 90 lptease indicate i l we.rjnq any clothesl
After Day 90
After Day 90
Atter Day 90
After Day 90 _ lmeasured at midpointl
After Day 90
PREP
ge sure to record your measurement data in the spaces provided below.
Atter Day 90
T--------t|| : Illf l N\\\z//
-r--llll I Aa/-?z\-\
lmeasuredm. i idpoint l
" Ittexedm, easureadt peako l bicepl
things to do belore you s t a r t
!
I
T
After Day 90
LEFT ARM P r i o r t o Day 1 After Day 90 ' '
Itlexed, measured at peak of bicepl
The more you show, the more you'tt know. Wear a swimsuit, underwear, or
something comparabte 50 you can see where you need the work, and where you're
making progress. Don't be afraid to show
"BEF0RE" AND "AFTER" PH0T0S somes k in.r hesep hotosa re s reat
motivatorsB. e sure to take your first gerieso f photosp rior to day 1, fottowin
g
these simpte guidetines,
----------------
Usea plain backgroundif possibte.
V Takea few fronts hotsl handso n hips," bicepstt ex' musctep osel,a tew sides h
ots
lhandsa t sidesl,a nda few backs hotsl handso n hips, bicepsft ex"m usclep osel.
V Dont sucki t in or pushi t oul,Y ouw anta true rettectiono f yourb ody'sa ppea
rance.
Thisi s notj ust a "before'p hoto,i t's a goodbyep hoto.T heP 90Xtr ain is about
t o teave
the station,a ndt hat bodyi s goin9t o teaves omet uggageb ehind. WhooW hooo!"
'g Repeatth is processa lter Phase1 , afterP hase2 , anda fterP hase3 to charty
our
visuat progress.
V Ptacey our photosin the pagesp rovideda t the endo t this book.
Before startlng an extreme fitness program tike PtoX, it's important to know whe
re you stand and if your
currentf itnessl evell s adequateP, rovidinga n honesta ssessmenott youra biliti
esa ndy ourm indsewt itt
atlow you to take advantageo f your strengthsa nd overcomey our weaknesses.
we ask that you havec omptetedth e equivatenot f Power9 0'or Stim In 6' beforey
ou begin.B ut iiyou're
unfamitiar with these programs, we've set some guidetines for you lo lollow. lf
you can't
TAKE TH E FIT TEST do what ts t'tstedb etow,y ou'1 see beler resuttsb y doinga n
oihere xercisep rogram
beforey ou take on P90X.S o if you can't finish the Fit Test,d o Power9 0, You't
l,g et great results, and
. then be able to come back and crush P90x.
important note The P90XF it test takes approximatety4 0 minutest o complete,B es
u.e to consecutivetpy erforma tt the
exercisesin the order they appear,K eepu p with the timing,a nd makea note if yo
u do anything
differently;y ou will repoatt his Flt Testw hen you compteteP 90X,s o lt ls vlta
t that you ar6 able to do it
lhe samew ay,i n the sameo rd r.T h.t way you'tlg, et a true indicationo f the imp
rovementyso u've
made, Pay attention, and be honest with yourse[f.
WHAT YOU WILL NEED
TO TAKE THE FIT TEST
-Heart rate monitor
-Body fat tester or ca[iper
-Taoe measure
-Scate
-Partner to help record data (optlonatl
-Chln-up bar lsecuretiyn 3tettedl
-Tlmer lstopwetcohr wstchw lths econdh andl
-ToweI
-Water
-Your "Bring lt- game face
;FF
F
PPFFt
P
Pt
FtItI
tt
date
You l L want t o monitor your morning resting heart rate
throughouth i s program.T hi s i s a goodi ndi catoro f your overat [
cardiovascutar fitness. Take your resting heart
r a t ea s s o o na s y o uw a k eu p I B E F 0REG E T T ING T A K E THE F I T T
E S T
0UT 0F BED) .o ver the cour seo f the program,y our r es t ingh ear t
rate should drop. lf it goes up a few days in a row, you are either
over t rainingo r get t ings i c k .
Put on your heart rate monitor. Be sure it is secure and
working correctly before beginning. Try to be as retaxed as
HOWT O TAKEY OURR ESTINGH EARTR ATE
possibte when taking t h i s
reading. Remain catm and quiet
for 2 minutes, then record your resting heart rate below.
lf you don t have a heart rate monitor, take your putse
from either your neck.or wrist, and count the beats for 30
seconds.M ul.tiptyb y two to get your resting heart rate.
\ Heart rate Prior to DAY I
\ Hearrta teA f terD AY 90
That was the easy part... most tikety you passed that.
Now take about 10 minutes t o warm up. S t a r t by
marching i n ptace, then do any low-impact movements
you t i ke l jumpingj ac k s ,L ightjo g in ptace,e t c . l unt i ty ou
buitd up a tight sweat, then stretch out tightty. You never
want to work "to faiture" when you re cotd and tight. The
warm-up on Power 90'Cardio 3-4 through yoga i s a good
way to get you ready.
s t a r t with the heart
maximum numbet o f pull-ups t o f a i l u r e
Grasp your chin-up bar using wide g r i p lpatms facing forward, away from
body ,t wo f i s t sw idert hans houtder s lF. roma hangingp os i t ionp, ut tb
odyu p
1 PULL-UPS
bounc ingu p. Dont be di s courageidf youa re not abtet o do ver ym any .
Recordth e numbero f put l -upsy ouc and o here.
.. erior to DAY 1
. . After DAY 90
l l f you re ont ya btet o do 1/1,1/2,o r 3/ / .o f a put t -up,9 o aheada ndr e
cordi t . l
P90XM inimum_ Shoul.db e abtet o do at teast3 if mate, 1 if femate.H owever,m an
y peoptew on t
be abte to do any puLt-ups when starting P90X. You tt get more out of the
programi f youc an do pul [ -upsb, ut youc ans ubs t i tuteb y us ingt he B-LlNE
5'
Res i s tancBe andsw i th the doora t tachment .
Res t1 minuteb eforeo oinoo n to the nex te xer c i se.
Stand sideways with shoulder against watI and raise arm straight overhead
against the watt. Record that height here.
smoothty u n t i t chin ctears the b a r . Lower body back down,
being sure t o straighten the arms, and repeat without
2 VERTICALL EAP
.. erior to DAY 1
Ar terD AY 90
Thent owera rm,t akeJ UST0 NES TEPb ac ka ndp roceedto jump s t raight
up. trying to touch highest point on watt lno gathering up a head of
s teamp r ior t o yourj ump- think " jumpb al . tl . Recordth at heighth ere.
Pr iotro DAY 1
.. After DAY 90
jump height with step
P90X Minimum_ Shou[d have a verticat teap of at teast
5 inchesi f mate.3i nchesi f femate.
Rest 4 minutes before going on t o the next erercise.
Subtract the first measureftent froft the
and record your verticaI leap inches here.
.. Priort o DAY 1
. . After DAY 90
Secono,
I
T
tI
,
I
I
T
I
3_PUSH-UPS
maximum n u m b e r o f
push-uPs t o f a i l u r e
TOUCH
flexibil ity test
directty in 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
TO FAILURE?
it's in your mind
Putd owns omethings of t ,a bout2 or 3 inchesh igh( pi t towo r cushionlt'o make
contacwt i th ches to n eachr ep.B e suret o keepb ody
s t raightw i th handsa t normat push-upw idth.
Recordn umbero f push-upsp er formedto fai tureh ere.
Pr iotro DAY 1
rrter DAY 9 0
P90XM inimum-S houtdb e abtet o do at leas t 15 i f maLe,3 i f femate
lor 15 push-uPso f f Yourk nees l .
Rest 4 minutes before going on t o the next exercise. t
I
t
tI
I
I
I
I
You witt need a ruler or tape measure for this test. Sit on fLoor with legs exte
nded
4 TOE
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 beyond toes
Do not s t r a i n o r force t h i s
Recordd i s tancein incheso f f inger st o toesh ere.
Pr iotro DAY 1
nter DAY 90
Use a "- it not abte to reach toes le.g., -3 inchesJ or
a "+" i f reachingb eyondt oes[ e.g. ,+ 3 inches l .
P90X Minimum- Shoutd be abte t o reach a t teast 6
inchesf rom Yourt oes ,o r a -6.
What does "to failurc" meanT lJsually'tn exercise it's your mind that
stops you frcm progrcssing Physicalty "to failurc" is when your body
stops you by not being able to go any further
without causing iniurY.
5_WALL
i s o l a t i ng q u ad/leg s t t e ngth
front-facing cu r l s
6 BICEP CURLS
Atter DAY 90
Ptace back f t a t aqainst watt and Lower your body i n t o a seated chair posit
ion lquads
parat tetto the f toor .f eetd i rec t t yb etowk nees it hink9 0-degreea ngte
SOUAT h e r e l . S t a r t timer as soon as you get i n t o the chair position
Breathe
t h r o u g h t h e d i s c o m f o r t a n d h a n g i n t h e r e u n t i I y
o u c a n . t h o l d y o u r s e t f u p a n y t o n g e r l t o
fai turel .B e sureN OTt o Ptaceh andso n wat [o r "scoot with shoutders You can
s t i d e down
s lowt ya s you get t i red,b ut oncey ourb ut t t ouchest he t toor ,t imes up
Recorde xac tt ime abtet o holdw at [ squath ere'
minutes s e c on d g
minutes seconds
Choice of weight i5 important for this exercise A heavier weight will be more
el tec t i vei n hetpingy ou determiney our resut t so n
day 90-think o f the weight a t which you w i t t max out
P90XM inimum-S houLdb e abtet o hotdw al l squat
f o r a t l e a s t 1 manute
Rest 4 minutes before going oh t o the next exercise'
P90XM inimum-S houtdb e abtet o do at teas t1 Oc ur t sw i th 20 lbs i f mate'
at teast 10 curts with 8 tbs. if femate'
at 1O- ' t5r eps .M ens houtdu se a minimumo f 20 tbs andw omens houldu se a
minimum o f I l b s .
Extend arms straight down in front of body Be sure that arms are lulty
extended between each curt. Usjng both arms at the same time' perform as
manyc ur t sa s you can unt i tf ai ture.D ont roc k or cheat ,a nd no break st
onger
than 1 second between reps.
Record number of curls compteted an weight used here'
IF
I
E
F
t=
IF
rF
ee
il
numDer
Res t3 minutesb etoreg oingo n to the nex te xer c i se'
IP
I
!
I
tt
!
Ttt
I
I
t
the ab t e s t
Star t ingp os i t ion:S eatedw i th handso n the
f t o o r a t your sides. knees bent with f e e t on 7_ | N & O U T S
the f toor .R ai sef eeto f f the grounda nd br ingk neesi n towardsy our ches t
.
St raightenle gsb ac ko ut andr epeatm ovemenwt i thoutt ouchingf loor .
Recordn umbero f in & out sp er formedh ere.
.. Priort o DAY 1
Arter DAY 90
P90XM inimum_S houtdb e abtet o do at teas t2 5-
Rest 4 minutes before 9oin9 on t o the next exercise.
Perform jumping jacks nonstop f o r 2 minutes a t a quick and steady pace.
Dur ingt he f inal 30 secondsg, o as fas t as you can to max imi zey our hear t
rate. When you finish, be prepared to
measure your heart rate over a span
of 4 minutes .S houtdb e abtet o f ini sht he tes t s tandinqa nda blet o breath
e
8 HEART RATE MAXIMIZER
Record heart rate immediatety atter jumping jacks here.
Pr iotro DAY 1
ntter DAY 9 0
Heart rate alter'l-minute rest
Pr iort o DAY 1
nter DAY 90
Heart rate after 2-minute rest
.. erior to DAY 1
.. nrter DAY 90
Hea rate after 3-minute rest
Priort o DAY 1
. atter DAY 90
Heartr atea fter4 -minuter est
Prior to DAY 1
.. rtter DAY 90
Good news...
l f you can t i n i s h the 2 minutes
you are ready for P90X!
o f jumping jacks,
ENOUGHL EARNING.
Just remember, when you're finished turning your body into that of a perfect phy
sicat
specrmen,t here are a few important things you sti . need to do. The lirst of wh
ich is
to take your...
TIME
'After"P hotosW: ithy our awesomeja, w-droppinhge wp hysiquey,o u,ttp robablwy a
nt
to givei t the maximume xposureit deservesS. oa sidet rom attachingy ourp hotost
o
thep agesa t thee ndo f thisb ookw, e atsos uggestth aty oup ostt hemo nt heg ea
chbody
MessagBe oardsA. nyo thert ypeo f setf-promotions,u cha s a fult_pagep hotograpi
hn
yourt ocatn ewspaperis, up to you.
'After"E odyM easurements: Oncey ou'red onew ith the camerai,t s timet o get bac
k
out the tape measurea nd take those after, bodym easurementsR. ecorda . the
dramaticr esuLtsin the 'After Day9 0 blanksa t the beginningo f this section.
FinatF itT estT: om osta ccuratetdye termineth ep rogressm adei n yours trengthp
, ower.
coordinatiofnt,e xibititya,n dc ardioe nduranceb,e suret o performt his test und
ert he
samec onditionasn dt imel,inaes t he Fit Testy out ookp riort o day1 .R ecordy o
ur. After
Day9 0"r esuttsin the btanksp rovidedin thiss ection.
lf P90Xh ase nabledy out o overcomep ersonalo bstaclesto transformy our body,m i
nd,
ands pirit for the better,y ouc ouldb e teatureda s
SUBMIT Y0UR SUCCESS ST0RY ourn extB eachbosduyc cesssro ryw. e rovero
rewardo ur customersfo r sharingt heir storiesw ith us, and often hightightt hei
r
remarkablet ransformationsth rough our TV shqws,s pecial events,a nd media
promo ons.
Herea rea few itemst o submitt o be considereads a SuccesSs tory:
- "Before"a nd" atte." Dhotos.
_A truthfut,o pen,w ritten accounto f your p90Xe xperienceW. hat,sy our
story? How has this program changed your tife? Are you a new person
mentally,p hysical,l,oyr, both? What does your famlty think of your
successW? hati s the biggesct omplimenst omeoneh asg iveny oul ately?
_A 6hort homev ldeoo f yo\uw eighingI n at the start and flnish of your
program, wlth a ghort na.rative about how you feLt at the start of your
experiencaen da t the end,l optional,l
Submit your story and photos via e-mait to: Successsto es@beachbody,com
- 0r sendt hemw ith optionavl ideot o:
Beachbody.coSmu cce5Ss tories
8383W itshireB tvd.S, uite1 050
BeverLHy ltl.sC, A9 0211
TO STARTx'tN G !
see you i n 90 days
For a more com plete
dascription of how to be
recognized as a Beachbody
Success Story, go to
Beac h body,co m an d cl ick
on the Success Stories link-
The tottowing section contains a comPlete and detaited tisting of at[ the workou
ts in this program. You
do not have to read this section to perform any of the P90X routines. You witt,
however, be asked to
WORKOUGTU IDE
record importanl data lrep counts and weight amountsl on worksheets
that aoDear at the end of each P90x resistance worko!t. You'[t find that
recording this information is easy and extremety helplut towards charting your t
itness progress.
The detaited workout tistings can atso prove usefut shoutd
you need additionat information about any of the workouts
or individuat exercises. And when you don t have access to
a video ptayer, you can pertorm the appropriate P90X
workout straight lrom this book. Conside. this section just
another useful tool. to hetp you maximize your 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
HOWM ANYR EPSS HOULDI DO?
this program to gain mass, lean
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')
8-10 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.
12+n eps=
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
the strength, balance, flexibility,
coordination, and cardiovascular LIFE AFTER P9OX
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 standi
ng
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!
-TONY HORTON
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