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Looking for worksheets, spreadsheets, hybrid workouts, etc.?  Here’s the place for you!  You can download any of these items below and save them to your computer for using/printing.  But be sure you first save them to your computer before trying to modify them.

Click on any of the items below to download them.

(**Before using them, you will need to SAVE them to your computer.)

P90X3

P90X / P90X+ =

Insanity / Asylum Vol 1 and 2=

P90X2 =

Body Beast =

Hybrid Workouts =

Extra Worksheets =

104 comments
SiddyAKarim
SiddyAKarim

Please help me , I really need to change my life , I wanna know how many days should I be working out in a week ? Thank u .

Josh
Josh

Coach I was wondering if I could do a P90x3 and T25 Hybrid? If so would you be able to put together the best schedule for this.

brando
brando

hey coach wayne i do mma im 130lbs im tinkin about doing p90x combined with optimum nutrition serious mass i want to add some muscle wit p90x any suggestions

Kwabs
Kwabs

Coach Wayne, I'm starting P90X but the nutrition plan is so confusing. I'm on level II and im doing phase II. Is there a simple daily summary options in addition to the protein shakes and bars I can follow for maximum results?

Thanks

CMcDonald
CMcDonald

Hey coach I'm 5'7" 150 an around 20% body fat. I want to put on some lean muscle (about 10 lbs) and lose somebody fat %. I am currently doing p90x. How much cardio should I be doing? Should I focus on lowering % or putting on muscle first?

Kurtfdrn
Kurtfdrn

Hey Wayne, I seen many of your hybrids that you have done. I was curious what you are doing these days, or what you do to maintain. Thanks for all you do.

stephentroop25
stephentroop25

Hey coach I'm starting p90x2 in 2 wks and was wondering what version of the schedule I should follow? I want to build some mass and increase my sports performance. Thanks

coachjavyperez
coachjavyperez

Hey Coach Wayne, I'm on my recovery week finally. For this new round starting next Monday I bought some P90X One on One's (30 - 15, Diamond Delts, Just Arms, the new Shoulders & Arms, UBX, V Sculpt, Base & Back and Fountain of Youth Yoga). I'd like to create a hybrid kind of like your "Perfect Storm" one, I want to get get ripped but not lose any more weight (strength building, some muscle building while keeping my current weight) I also want to work on my problem areas which are my chest (I'd like to make it bigger since I feel it as it's too flat and lacks that ripped look) and legs (I have the skinny legs syndrome lol) Do you suggest more weight training more or keeping 3 weight training days while having 2 cardio days and one yoga day? Maybe working my Chest twice a day to get it bigger? What would you recommend? Right now I'm at 3500 or 3600 calories while keeping my weight (While doing P90X three times a day and Asylum twice) However i didnt get the results I hoped for which was more muscle. For what I'd like to achieve this hybrid you"d advice doing a maintance? Surplus or Deficit? I'm at a crossroads. I'd like to be lean and ripped while not TOO skinny. I thank your advice!

Renny
Renny

Could you please post Hip Hop Abs and Brazil Butt Lift Calendars? Thank you! I'm still trying to make you as my coach. the matter has been escalated on BB side.

Brendan
Brendan

Hey Coach - Just wanted to say thanks for providing a bunch of the 1 on 1 and Insanity+ workout sheets. They're a huge time saver. Thanks!

nagendra
nagendra

hey coach. i am currently on 4th day into 60 day insanity insanity workout. can i loose weight by not following their nutrition guide.

Ben24
Ben24

coach. what is the difference between P90X2 traditional (Strength Emphasis) and P90X2 6-Day (Strength Emphasis).

Jeremy F
Jeremy F

Hi Coach, I am wondering how you make the schedules on the computer the way you do. Is it through Excel? I have a Mac and am wondering how to make my own, generally I use your schedules for hybrids but if I want to make my own calendar.

Thanks.

Josh
Josh

Hey Coach I was just looking over the p90x2 strength emphasis schedule. I was just wondering if it was ok to not do a recovery week after the foundation phase and go straight into 6 weeks of the strength phase like you did on the schedule. Just wondering if doing 9 straight weeks of workouts without a recovery week would effect my results in a negative way or will it just make them even better. Also I was confused about what you ment by the day 6 cardio workout you had listed on the schedule.

Kurt
Kurt

If I recall correctly, there used to be a link somewhere on your site (about a year ago) to another Coach's site where he had some great worksheets that he had made up that were superior to Beachbody's. What site was that?

Cristhian
Cristhian

Happy new year for everybody!!!. Couch Wayne, do you have hybrids for insanity/asylum and running training for a half marathon or a full marathon? Thanks. CW

Aaron
Aaron

Hey Coach, Is it at all possible to post the Asylum 1 & 2 Hybrid workout? I have looked EVERYWHERE and I can not find it. Thanks!

Andrea Ortiz
Andrea Ortiz

Coach- I'm wondering which one of your hybrids would do the best for weightloss the fastest? I really love the P90x2 and Asylum 1 workouts. Any hybrid downloads for that in the making? Thank you. -Mom to loose baby weight

Daniel
Daniel

Hi! Ever heard of a Body Beast / Insanity hybrid? The thing is: i REALLY enjoy doing Body Beast, but i still have some fat to lose (maybe 10/15 lbs) all concentrated in the waist/belly area. I know the 2 program are complete opposite, but do you think it would work if i mixed the 2?

Fabrizio
Fabrizio

How many calories are burnt in each P90X workout? is there any way to calculate based on height, weight, intensity, etc. Thanks FF

Dexter K
Dexter K

Hey Wayne, I was wondering if you had an Insanity/Asylum Vol 1/Asylum Vol 2 hybrid schedule

Alberto
Alberto

Hey Coach, I have recently gained some weight back after a couple of months of eating poorly. I started p90x2 about 3wks ago and have gotten through the first phase, but continued to have a poor diet. My question is I’m going back to 50/30/20 ASAP!!! - should I go back to p90x/insanity to lose the weight, or can I go into the strength phase of p90x2 and get good results? Thanks, Alberto

Josh
Josh

Coach Wayne, Today I completed P90X/Insanity Hybrid and Im going to start it again tomorrow. I got great results from it! Thanks! I am starting to get everything ready for 90 days from now to start P90X2 and was wondering what would be the best calendar to use. I noticed that there are 3(traditional,6 day and the one you did. I haven't bought the program yet so Im just trying to figure this out before I start it December 3rd. Thanks for all the information and encouragement that you give! Thanks, Josh

Mike
Mike

Hi Coach.. hopefully a simple quick request for you. Is there anyway you can do a 2 page version of the Body Beast Huge and Lean calanders please? No probs if you cant.. worth asking Mike

Calendar
Calendar

The spelling for Calendar is incorrect on Body Beast (Calender)

CoachWayne
CoachWayne moderator

@SiddyAKarim Awesome man! I would follow a program. It gives you structure and accountability. Most programs have you workout 6 days and rest 1. Do you have any Beachbody programs?

CoachWayne
CoachWayne moderator

@brando Are you trying to add mass? It's going to be hard to gain weight with the big deficits created from MMA training and P90X. You will have to eat A LOT! I would probably only do the P90X lift days M - W- F and use your MMA training as cardio. 

CoachWayne
CoachWayne moderator

 @Kwabs What are your goals? Fat loss? Build Mass? Those will look very different. I would start with www.teamripped.com/nutrition-all-in-one and the post DIALING IT IN. Read that first section of posts at least. That will really clear up the nutrition guide. 

CoachWayne
CoachWayne moderator

 @CMcDonald  I would do P90X as is and work at lower BF first. If you try to do both you won't be at enough of a deficit to lose well or enough or a surplus to gain well. You will just get frustrated. Run Fat Shredder and a deficit. Track your nutrition and work out hard. 

CoachWayne
CoachWayne moderator

 @Kurtfdrn I am using Beast and mixing in cardio (sampling some T25 at the moment). My Beast/Cardio hybrid is the outline of my work right now. 

CoachWayne
CoachWayne moderator

 @coachjavyperez  For nutrition, pick one of the other. Cut or bulk. It is really a slow process if you try to do both. If you are ok with your BF%, then start bulking.

 

For workouts, check out: http://teamripped.com/building-your-own-beachbody-hybrid/ Working chest twice is fine and I would really try to get in a weighted legs workout (if you have Body Beast, use those). You can even go to 4 days lifting, 1 cardio, 1 yoga if you are trying to add size. 

coachjavyperez
coachjavyperez

I meant P90X three times a week and Asylum twice a week lol

CoachWayne
CoachWayne moderator

Renny, I will try to locate electronic copies of those calendars, but you can always go to your TBB account and auto-program a schedule in WOWY.

CoachWayne
CoachWayne moderator

Hey Brendan, No problem man!

CoachWayne
CoachWayne moderator

 @nagendra Maybe? But probably not. You may lose some, but if you want real results you have to get serious about your nutrition. Nutrition is what transforms people. Nutrition is what gave everyone in the Before and After Gallery their results (http://teamripped.com/beforeafter/).

 

What I recommend is nutrition tracking (www.teamripped.com/nutrition-tracking).  The Insanity guide tends to overestimate peoples caloric needs. I would start by reading through the first section of posts (starting at Dialing it in) at http://teamripped.com/nutrition-all-in-one/ Set a calorie goal, run Fat Shredder, and track everything you consume. 

CoachWayne
CoachWayne moderator

 @Ben24 Main difference is an added cardio day on the 6-day schedule. No mid-week Recovery and Mobility. 

CoachWayne
CoachWayne moderator

 @Jeremy F Yes I make them in excel. It is about the easiest. You could probably even use something like google docs to do it.

Coach Wayne
Coach Wayne

Josh, a lot of guys in the X2 Crew went without a recovery week after foundation. That shouldn't be a problem. For the 6 day cardio, I added a cardio pick from my collection to keep my cardio going. I knew that I had to keep cardio up for my goals at the time.

Coach Wayne
Coach Wayne

Cristhian, no I don't really have any running hybrids as I am not a runner LOL. I love these workouts because I don't have to run. But you can always substitute running, which is steady state cardio, for any of the cardio workouts in Insanity or Asylum.

Coach Wayne
Coach Wayne

Aaron, go to WOWY at Team Beachbody. It will be an auto schedule option. Also, it is included with your Asylum 2 packaging on a poster.

Coach Wayne
Coach Wayne

Andrea, any of the hybrids with Insanity would be great. There is an X2/Asylum hybrid in the back of the X2 guide book. It would definitely be worth a look. Get that nutrition dialed in and you will be amazed at what you can do!

Coach Wayne
Coach Wayne

Daniel, That could be a really nice option making a hybrid of the two. It would definitely increase your fat loss.

Coach Wayne
Coach Wayne

Fabrizio, the P90X nutrition guide figures an average of 600 calories a workout. The only way to know how much you actually burn it to use a heart rate monitor. Otherwise it is just a guess.

Coach Wayne
Coach Wayne

Dexter, no I don't there is a Vol 1 and 2 hybrid that comes with Vol. 2. I do remember seeing a mega Insanity hybrid floating around. I will see if I can find it.

Coach Wayne
Coach Wayne

Alberto, diet is everything! P90X2 will do just as much as a hybrid if you are disciplined with your nutrition plan.

Coach Wayne
Coach Wayne

Josh, I would wait until you see the program. A lot of guys really liked working out 6 days. Coming off of your hybrids I think you'll be plenty ready. Keep up the good work.

Coach Wayne
Coach Wayne

Hey Mike, let me see what I can do. It may take a little bit.