P90X3 DATE/WEEK R 1 2 3 4 5 6 7 8 9 10 11 12 13 SQUAT LUNGE SUMO WEIGHTED PISTOLS SIDE KICK FRONT KICK ALBANIAN SQUAT ADDUCTOR LUNGE

CROSS REACH TT PLUS BRIDGE KICKS HIP FLEXOR SPLITS CALF DOG W R

ECCENTRIC LOWER
W R W R W R W

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P90X3 DATE/WEEK R 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 STANDARD PUSH-UPS STANDARD PULL-UPS MILITARY PRESS MILITARY PUSH-UPS CHIN-UPS DEEP SWIMMER'S PRESS FLY PUSH-UPS V PULL-UPS UPRIGHT HAMMER PULL STAGGERED PUSH-UPS ROCKET LAUNCHER ROW LAERAL/ANTERIOR RAISE PLYO PUSH-UPS VAULTER PULL-UPS PTEREODACTYL FLYS ROCKET LAUNCHER KICKBACK FLIP FLOP COMBO TRICEP SKYFERS KNEELING PREACHER CURL BURNOUT W R

ECCENTRIC UPPER
W R W R W R W

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P90X3 DATE/WEEK R 1 ROUND 1 2 3 4 5 1 ROUND 2 2 3 4 5 1 ROUND 3 2 3 4 5 1 ROUND 4 2 3 4 5 SLO MO CHIN-UPS X PLYO PUSH-UPS LUNGE THRUST PRESS W PULL-UPS PUSH-UP BIRD DOG CRUNCH SLO MO CHIN-UPS X PLYO PUSH-UPS LUNGE THRUST PRESS W PULL-UPS PUSH-UP BIRD DOG CRUNCH SLO MO CHIN-UPS X PLYO PUSH-UPS LUNGE THRUST PRESS W PULL-UPS PUSH-UP BIRD DOG CRUNCH SLO MO CHIN-UPS X PLYO PUSH-UPS LUNGE THRUST PRESS W PULL-UPS PUSH-UP BIRD DOG CRUNCH BURNOUT W R

COMPLEX UPPER
W R W R W R W

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P90X3 DATE/WEEK R 1 ROUND 1 2 3 4 5 1 ROUND 2 2 3 4 5 1 ROUND 3 2 3 4 5 1 ROUND 4 2 3 4 5 KNEE DROP SQUAT BOUNDING SPLIT SQUAT TRIPLE SPEED SKATER DS DOUBLE L THE STABILIZER KNEE DROP SQUAT BOUNDING SPLIT SQUAT TRIPLE SPEED SKATER DS DOUBLE L THE STABILIZER KNEE DROP SQUAT BOUNDING SPLIT SQUAT TRIPLE SPEED SKATER DS DOUBLE L THE STABILIZER KNEE DROP SQUAT BOUNDING SPLIT SQUAT TRIPLE SPEED SKATER DS DOUBLE L THE STABILIZER BURNOUT W R

COMPLEX LOWER
W R W R W R W

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P90X3 DATE/WEEK R 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 RENEGADE ROW PULL-UPS FLOOR FLYS PUSH-UPS ROCKET LAUNCHER ROW CHIN-UPS "A" PRESS MILITARY PUSH-UPS MONKEY PUMP PIKE PRESS PTERODACTYL FLYS FLIPPER POPEYE HAMMER CURLS KNEELER CURLS HAIL TO THE CHIEF SKYFERS ARM AND HAMMER ROCKET LAUNCHER KICKBACKS BURNOUT W

INCINERATOR
R W R W

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P90X3 DATE/WEEK R 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 PUSH-UP/SIDE ARM BALANCE CRESCENT CHAIR PULL KNEE PULL FLIP FLOP CRUNCH CRAWLY PLYO PUSH-UPS RELEV-PLI, WEIGHTED CHIN-UP CIRCLE CRUNCH BOAT PLOW BALANCE ARCH PRESS HOP PRESS GLAMOUR HAMMER BRANON BOAT FLYING WARRIOR SQUAT ROCKERS SIDE RISE PUNCH WARRIOR SQUAT MOON W R

TOTAL SYNERGISTICS
W R W R W R W

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P90X3 DATE/WEEK Pick a number for push-ups and pull-ups and hit that number for every exercise. 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 WIDE PULL-UP STANDARD PUSH-UP WIDE PULL-UP STANDARD PUSH-UP CHIN-UP MILITARY PUSH-UP CHIN-UP MILITARY PUSH-UP CLOSE GRIP PULL-UP WIDE PUSH-UP CLOSE GRIP PULL-UP WIDE PUSH-UP VAULTER PULL-UP
(RIGHT)

THE CHALLENGE
PULL PUSH PULL PUSH PULL PUSH PULL PUSH PULL PUSH

STAGGERED PUSH-UP
(RIGHT)

VAULTER PULL-UP
(LEFT)

STAGGERED PUSH-UP
(LEFT)

BURNOUT
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