WORKOUTS

CHARTS

CHEST & BACK CHEST & BACK SHOULDERS & ARMS PLYOMETRICS LEGS & BACK CARDIO X CORE SYNERGISTICS SHOULDERS & ARMS CORE SYNERGISTICS (LEAN) YOGA X CHEST, SHOULDERS, & TRICEPS KENPO X BACK & BICEPS LEGS & BACK CORE SYNERGISTICS CORE SYNERGISTICS (LEAN) CHEST, SHOULDERS, & TRICEPS BACK & BICEPS AB RIPPER X

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www.TeamBeachbody.com www.P90X.com www.Beachbody.com

Copyright 2009 Product Partners, LLC. Duplication in whole or in part without the express consent of the c

The P90Xcel and P90XcelPLUS spreadsheets and the names "P90Xcel" and "P90XcelPLUS" are copyri non-exclusive license for personal use of the product. You may install the product on as many comp are for your own use. If you are a personal trainer and wish to use the product in the conduc btownsend@productpartners.com about volume discounts. You may not resell, redistribute, or bund the copyright owner. P90Xcel created by Stephan Bour of Workoutsoft.com.

non-exclusive license for personal use of the product. You may install the product on as many comp are for your own use. If you are a personal trainer and wish to use the product in the conduc btownsend@productpartners.com about volume discounts. You may not resell, redistribute, or bund the copyright owner. P90Xcel created by Stephan Bour of Workoutsoft.com.

NUTRITIONPHASES & LEVELS PORTION PLAN WEEKLY CALORIES DAILY CALORIES CHART

SHEETS FOR PRINTCHEST & BACK SHOULDERS & ARMS LEGS & BACK CORE SYNERGISTICS (LEAN) CORE SYNERGISTICS CHEST, SHOULDERS, & TRICEPS BACK & BICEPS AB RIPPER X

TRICEPS

Visit us online

TeamBeachbody.com www.P90X.com w.Beachbody.com

or in part without the express consent of the copyright owner is strictly prohibited.

90Xcel" and "P90XcelPLUS" are copyright Product Partners, LLC. You are granted a y install the product on as many computers as you wish as long as all the copies wish to use the product in the conduct of your business, please inquire at ou may not resell, redistribute, or bundle this product without express consent of he copyright owner. by Stephan Bour of Workoutsoft.com.

y install the product on as many computers as you wish as long as all the copies wish to use the product in the conduct of your business, please inquire at ou may not resell, redistribute, or bundle this product without express consent of he copyright owner. by Stephan Bour of Workoutsoft.com.

Welcome to P90Xcel

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

Abbreviations:R1, R2: reps for first exercise, reps for second exercise W1, W2: same for weights NC, C: No-Chair or Chair for pull-Ups N, K: Normal or on Knees form for push-Ups RA, LA: right or left arm RL, LL: right or left leg

Setup and usage: 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.

Click on the "Select All Unlocked Cells and CLEAR CONTENT" button. The buttom will select all the unlocke clear their content Right-click on any selected cell and select "Clear Contents". This will remove all the existing data. THIS CA wanted to keep, simply close the file without saving or start over from a clean copy of the original 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"

Next, fill out all the required "Stats and Goals" data in the SETUP sheet. The data is used to color-co Next, fill out all the required "Data Operations" data in the SETUP sheet 1. Data Operations:

"Penalty for doing less reps on the second repeat": this is for those who want to pace themselves. A numb you've overdone it so much on the first repeat that you can't perform the second with the same intensity, the difference between the two repeats from the average of the two repeats. The value set in the box det corresponds to a value is 2, subtracting 1/2 of the difference. The higher the number, the lower the penal 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 lea provided in the spreadsheet two cells for recording all pull-ups: one for "the real deal" (NC or No Chair) a chair-assisted pull-ups are counted. If you set the value to the default 2, they will count as 1/2 a pull-up i less as the number goes up. If you want them to count as a normal pull-up, simply set this value to 1 or r

"Number to divide the R*W calculation by for better chart display": this is cosmetic only. Throughout the multiplication. This can lead to high numbers and make for ugly charts if mixed with reps-only exercises ( same chart for instance). To mitigate that, you have the option to divide all reps x weight results by a fixe well. 2. Calculations and Color codes: For 2 repeat exercises, the number in the white box is the average

The red box indicates that the second repeat was less than the first the DATA sheet unless penalty was turned off, as explained above The green box indicates that the second repeat was equal or higher

SupportFor problems, questions, and suggestions please see the support section at: Contact us at: support@workoutsoft.com

CreditsDaniel Pendergrass for suggestions, testing, and direct contributions to new features. Beachbody and Tony Horton for the awesome P90X program. http://www.beachbody.com/

Maggie Wang for suggestions and weight loss calculators adapted from her WeightLossCalculator_v4 spreadshe

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

Change Log

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

SCHEDULE sheet with workout schedules pre-entered and hyperlinked to recording sheets Ability to reschedule a workout. Nobody's perfect but a missed day no longer means a lot of work to readjust th Heart rate calculator New sheets for CARDIO X, YOGA X, PLYOMETRICS, KENPO X Nutrition tracking P90X Fit Test SETUP sheet with P90X estimated completion date New dynamic charts with the ability to show/hide individual data series. This really simplifies the charts and hel Body fat calculators sheet with 3 new methods Version 1.5:

Added a unit selection option to the SETUP sheet (inch/lb or meter/kg) Added BSA calculation to the SETUP sheet Version 1.4: New INSTRUCTIONS sheet PREFERENCES sheet changed to SETUP sheet Added Weight, Body Fat, and BMI goals to SETUP sheet Added BMI calculator to SETUP sheet HEALTH FACTORS moved to new PERFORMANCE sheet New MEASUREMENTS sheet Version 1.3: Cleaned-up redundant conditional format rules throughout Corrected a few formulas and labels on LEGS & BACK sheet Version 1.2: Added PREFERENCES sheet Changed formulas throughout to use Preferences settings Corrected bad data references on DATA sheet Fixed formula error on LEGS & BACK, 02 Calf Raise Squat Fixed formula errors on CHEST, SHOULDERS, & TRICEPS Major modifications to Penalty formula Added Penalty activation switch Minor cosmetics changes Version 1.1: Corrected formulas on BACK & BICEPS worksheet Version 1.0 Added CORE SYNERGISTICS worksheet

Beachbody's extreme home fitness program P90X.

adsheet you want to start over.

buttom will select all the unlocked user-enabled cells in the active sheet and, after your confirmation,

ve all the existing data. THIS CANNOT BE UNDONE. If you made a mistake and removed something you an copy of the original

ATA, graphs, and the "for Print" sheets) The data is used to color-code your progress in the PERFORMANCE sheet

ant to pace themselves. A number of exercises in P90X are repeated twice during the same workout. If second with the same intensity, you get penalized. The penalty is a calculation that subtracts a portion of ts. The value set in the box determines the portion that is subtracted. The maximum penalty he number, the lower the penalty. If you don't like the idea, ignore that number and set the "Activate

lp of a chair for pull-ups, at least initially. However, I don't consider those full pull-ups. I therefore he real deal" (NC or No Chair) and one for chair-assisted (C). The value you set here will determine how hey will count as 1/2 a pull-up in the total. Any number above 2 will proportionally make them count as p, simply set this value to 1 or record all your pull-ups in "NC" box.

cosmetic only. Throughout the spreadsheet exercises with weights are accounted as a reps x weight mixed with reps-only exercises (push-ups with a value of 20 and Lawnmowers with a value of 300 on the ll reps x weight results by a fixed number and bring all the results on a similar scale. 10 seems to work

in the white box is the average between the two repeats

d repeat was less than the first. The number in the red box will be subtracted from the average above in turned off, as explained above ond repeat was equal or higher than the first. No penalty is applied

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

Credits

ures.

ghtLossCalculator_v4 spreadsheet. http://maggiewang.com/

achbody.com/

on for Microsoft Excel 2003 and 2007.

Change Log

n Setup sheet

NTS sheet 3

all the schedules update automatically

ing sheets eans a lot of work to readjust the schedule. A one-click function now recalculates the entire schedule after a missed day.

ally simplifies the charts and helps focus your attention on the workouts you select

Record your stats and goals(Enter your data in the orange colored cells. Values in yellow cells are calculated automatically) Select your P90X Program YOUR P90X START DATE: YOUR P90X PLANNED COMPLETION DATE: YOUR P90X ACTUAL COMPLETION DATE: DAYS ELAPSED SINCE START: DAYS SKIPPED TO DATE: Set the Height/Weight unit combination you wish to use: Select your gender: Select your body fat calculation method: MY STATS on P90X START DATE Age Height Weight Body Fat % (From "CALCULATORS" sheet) Lean Body Mass Fat Body Mass Body Surface Area (BSA) Body Mass Index (BMI) MY UPPER LIMITS Weight Body Fat BMI MY TARGETS ON P90X COMPLETION DATE Target Lean Body Mass Increase Target Body Fat Target Weight Target BMI Target Weight Loss DATA OPERATIONS 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) 2.0 Classic Sun, May 22, '11 Sat, Aug 20, '11 Sat, Aug 20, '11 5 0 inch/lb Male US Navy

38.0 72.0 214.0 13.6% 184.9 29.1 2.2 29.0

190.0 25.0% 24.9

4.0 10.0% 190.0 25.8 24.0

Activate penalty (0 is OFF, 1 is ON) Correction factor for Chair-Assisted Pull-Ups (Enter 1 for none; 2 for "Counts as 1/2"; and so on) Number to divide the R*W calculation by for better chart display

1

2.0 10

omatically)

yrs inch lb

0

1

2

3WEEK ->

& Back

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

3

9

11

Show/Hide 11 Show/Hide 12

EEK ->

3

9

11

EEK ->

Shoulders & Arms35

30

25

Reps (or reps x weight)

20

15

10

5

0

1

2

3WEEK ->

0

1

2

3WEEK ->

s & Arms

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

3

9

11

EEK ->

Show/Hide 14

3

9

11

Show/Hide 15

EEK ->

Reps (or reps x weight)0 0 1 1 1 1 1

0

0

0

Legs & Back

0

0

0

1

2

3

5

6WEEK ->

7

9

1

ck

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 14 Show/Hide 15 Show/Hide 16 Show/Hide 17 Show/Hide 18 Show/Hide 19

7

9

10

11

12

>

Core Synergistics1

1

1

1

Reps (or reps x weight)

1

0

0

0

0

0

0

0

4

4

8WEEK ->

8

rgistics

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 13 Show/Hide 14 Show/Hide 15 Show/Hide 16 Show/Hide 17 Show/Hide 18 Show/Hide 19 Show/Hide 20 Show/Hide 21 Show/Hide 22

8

13

13

K ->

Core Synergistics (LEAN)1

1

1

1

1

Reps (or reps x weight)

0

0

0

R

0

0

0

0

0

1

2

3

4

5

6

7WEEK ->

8

9

istics (LEAN)

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 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 19 Show/Hide 20 Show/Hide 21 Show/Hide 22

7

8

9

10

11

12

13

WEEK ->

Chest, Shoulders, & Triceps1

1

1

1

Reps (or reps x weight)

1

0

0

0

0

0

0

0

0

5

6

7WEEK ->

1

s, & Triceps

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 13 Show/Hide 14 Show/Hide 15 Show/Hide 16 Show/Hide 17 Show/Hide 18 Show/Hide 19 Show/Hide 20 Show/Hide 21 Show/Hide 22 Show/Hide 23 Show/Hide 24

10

12

K ->

Back & Biceps1

1

1

1

Reps (or reps x weight)

1

0

0

0

0

0

0

0

0

5

6

7WEEK ->

Biceps

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 13 Show/Hide 14 Show/Hide 15 Show/Hide 16 Show/Hide 17 Show/Hide 18 Show/Hide 19 Show/Hide 20

7

10

12

Show/Hide 21 Show/Hide 22 Show/Hide 23 Show/Hide 24

EEK ->

Nutrition Phases and LevelsNutritional ProportionsPHASEPHASE 1FAT SHREDDER

GOALStrengthen muscle and shed excess body fat Maintain Phase 1 changes with additional energy for midstream performance Support peak physical performance and satisfaction over the long term

PHASE 2 ENERGY BOOSTER PHASE 3 ENDURANCE MAXIMIZER

Daily Nutrition and Calorie Needs Calculation:Body Weight YOU ARE AT NUTRITION LEVEL: Resting Metabolic Rate (RMR): Daily Activity Burn Calories (DAB): Daily Energy Amount (EA):

Level III

Energy Amount 1800-2399 2400-2999 3000 and Above

Nutrition LevelLevel I Level II Level III

nd LevelsPROTEIN CARBS FAT

50% 40% 20%

30% 40% 60%

20% 20% 20%

200.0