R W R W R W R W R W

WEIGHTED PISTOLS
9
10
11
8
5
6
7
SIDE KICK
FRONT KICK
ALBANIAN SQUAT
ADDUCTOR LUNGE
CROSS REACH
P90X3
ECCENTRIC LOWER
DATE/WEEK
2
3 SUMO
4
LUNGE
1 SQUAT
TT PLUS
Created and modified by Reddit user p666x. Beachbody, LLC. All rights reserved
CALF DOG
BRIDGE KICKS
13
12 HIP FLEXOR SPLITS
R W R W R W R W R W
10
UPRIGHT HAMMER PULL
1 STANDARD PUSH-UPS
2
3 MILITARY PRESS
4
STANDARD PULL-UPS
MILITARY PUSH-UPS
6
5 CHIN-UPS
P90X3
ECCENTRIC UPPER
DATE/WEEK
18
17
LAERAL/ANTERIOR RAISE
9
FLY PUSH-UPS
PLYO PUSH-UPS 13
11 ROCKET LAUNCHER ROW
7
8
DEEP SWIMMER'S PRESS
V PULL-UPS
14
12
TRICEP SKYFERS
15
16
BURNOUT
ROCKET LAUNCHER KICKBACK
PTEREODACTYL FLYS
19 KNEELING PREACHER CURL
FLIP FLOP COMBO
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STAGGERED PUSH-UPS
VAULTER PULL-UPS
R W R W R W R W R W
COMPLEX UPPER
SLO MO CHIN-UPS
LUNGE THRUST PRESS
X PLYO PUSH-UPS
W PULL-UPS
PUSH-UP BIRD DOG CRUNCH
X PLYO PUSH-UPS
SLO MO CHIN-UPS
W PULL-UPS
LUNGE THRUST PRESS
X PLYO PUSH-UPS
DATE/WEEK
SLO MO CHIN-UPS
PUSH-UP BIRD DOG CRUNCH
W PULL-UPS
SLO MO CHIN-UPS
W PULL-UPS
LUNGE THRUST PRESS
X PLYO PUSH-UPS
1
2
3
2
3
4
5
1
2
Created and modified by Reddit user p666x. Beachbody, LLC. All rights reserved
P90X3
PUSH-UP BIRD DOG CRUNCH
LUNGE THRUST PRESS
BURNOUT
1
2
3
4
5
1
R
O
U
N
D

1
R
O
U
N
D

2
R
O
U
N
D

3
R
O
U
N
D

4
PUSH-UP BIRD DOG CRUNCH
4
5
3
4
5
R W R W R W R W R W
DS DOUBLE L
DS DOUBLE L
TRIPLE SPEED SKATER
TRIPLE SPEED SKATER
BOUNDING SPLIT SQUAT
DATE/WEEK
3
4
5
P90X3
BURNOUT
1
2
3
4
5
R
O
U
N
D

4
1
2
3
4
5
COMPLEX LOWER
2
THE STABILIZER
R
O
U
N
D

2
THE STABILIZER
KNEE DROP SQUAT
THE STABILIZER
R
O
U
N
D

1
BOUNDING SPLIT SQUAT
DS DOUBLE L
TRIPLE SPEED SKATER
R
O
U
N
D

3
1
2
DS DOUBLE L 4
5
BOUNDING SPLIT SQUAT
TRIPLE SPEED SKATER 3
1
KNEE DROP SQUAT
KNEE DROP SQUAT
KNEE DROP SQUAT
BOUNDING SPLIT SQUAT
THE STABILIZER
Created and modified by Reddit user p666x. Beachbody, LLC. All rights reserved
R W R W R W
2
INCINERATOR
PUSH-UPS
CHIN-UPS
MILITARY PUSH-UPS
PIKE PRESS
PULL-UPS
8
9
P90X3
DATE/WEEK
1 RENEGADE ROW
3
4
5
10
11 PTERODACTYL FLYS
7 "A" PRESS
FLOOR FLYS
ROCKET LAUNCHER ROW
Created and modified by Reddit user p666x. Beachbody, LLC. All rights reserved
12 FLIPPER
13 POPEYE HAMMER CURLS
18
6
MONKEY PUMP
HAIL TO THE CHIEF
ARM AND HAMMER
KNEELER CURLS
SKYFERS
BURNOUT
ROCKET LAUNCHER KICKBACKS
14
15
16
17
R W R W R W R W R W
TOTAL SYNERGISTICS
15
14 SQUAT ROCKERS
13 FLYING WARRIOR
SIDE RISE PUNCH
WARRIOR SQUAT MOON
12 BRANON BOAT
11
10 HOP PRESS
GLAMOUR HAMMER
CHIN-UP CIRCLE CRUNCH
BOAT PLOW
7
BALANCE ARCH PRESS
P90X3
DATE/WEEK
PUSH-UP/SIDE ARM BALANCE
CRESCENT CHAIR
PULL KNEE PULL
2
3
1
6
5
4 FLIP FLOP CRUNCH
CRAWLY PLYO PUSH-UPS
RELEV-PLI, WEIGHTED
9
8
Created and modified by Reddit user p666x. Beachbody, LLC. All rights reserved
16
PULL PUSH PULL PUSH PULL PUSH PULL PUSH PULL PUSH
VAULTER PULL-UP
(RIGHT)
STAGGERED PUSH-UP
(RIGHT)
VAULTER PULL-UP
(LEFT)
STAGGERED PUSH-UP
(LEFT)
11 CLOSE GRIP PULL-UP
12 WIDE PUSH-UP
9 CLOSE GRIP PULL-UP
10 WIDE PUSH-UP
16
BURNOUT
15
13
14
8 MILITARY PUSH-UP
7 CHIN-UP
2 STANDARD PUSH-UP
6 MILITARY PUSH-UP
5 CHIN-UP
4 STANDARD PUSH-UP
Created and modified by Reddit user p666x. Beachbody, LLC. All rights reserved
1 WIDE PULL-UP
P90X3
THE CHALLENGE
DATE/WEEK
Pick a number for push-ups and pull-ups
and hit that number for every exercise.
3 WIDE PULL-UP