Free Downloads
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.)
P90X / P90X+ =
- P90X-Workout Schedule (Classic, Doubles, and Lean)
- P90X Fit Test
- P90X Excel Spreadsheets (Includes Nutrition and Worksheets)
- P90X-Printable-Worksheets-PDF
- P90X Plus Excel Sheets (includes nutrition guide)
Insanity / Asylum =
P90X2 =
- P90X2 Workout Sheets (PDF)
- Michael Robert’s Ultimate P90X2 Worksheets (much better than Beachbody’s!)
- P90X2 traditional (Strength Emphasis) PDF
- P90X2 6-Day (Strength Emphasis) PDF
- Wayne’s P90X2 Calendar (Strength Emphasis, ARx on non-lift days) PDF
Hybrid Workouts =
- Coach Wayne’s P90X Insanity Hybrid (PDF)
- Coach Wayne’s P90X Insanity Hybrid (Excel)
- Coach Wayne’s Round 2 Hybrid (P90X, Insanity, 1-on-1′s)
- Coach Wayne’s Round 3 Hybrid — “The Perfect Storm”
- Coach Wayne’s Round 4 Hybrid = “Constant-Confusion”
- Coach Wayne’s Round 5 Hybrid
Extra Worksheets =
- Insanity Upper Body Weight Training Worksheet
- Thirty Fifteen Worksheet (1-on-1)
- Just Arms Worksheet (1-on-1)
- Diamond Delts Worksheet (1-on-1)
- 1-on-1 Volume 2: Upper Body Balance
- 1-on-1 Volume3: New Shoulders and Arms
- 1-on-1 Volume 3: Chest Back and Balls
- 1-on-1 Volume 3: V-Sculpt
50 Responses to “Free Downloads”
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How do we use the training block worksheets?
You write in your workout routine on the day of the week (you can write them in ahead of time), and then check them off as you do them. I also like to write how many calories I ate that day so I can keep track at a glance, and how much I weighed that day.
Wayne, you mention tracking your weight daily above. I keep reading where this isn’t recommended (although I do it too). Any advice for people that might be concerned with the daily changes over the short term? I’m sure you’ve had those days where you gained 2 pounds from the day before ? :)
I suppose each person should track their weight in a way that benefits them most. I like to know where I’m at on my weight at all times. I don’t get discouraged if it’s up a little. I just try to understand why and let it help me make the right adjustments. For that reason, I weigh myself daily. If I were the type of person that gets discouraged from such variations, weighing weekly might make more sense.
However, what I recommend for EVERYONE is to track calories, protein, carbs and fat EVERY day. That is critical to accountability and understanding how the things we eat affect our progress. We can’t skip this or we may end up WAY off course on our percentages and totals for the day.
Are there worksheets for Insanity Workout Upper Body Workout and Tony Horton 1-on-1′s so we can track our weight/reps on each exercise?
Nick, I just added them to the list above!! I don’t have workout sheets for other 1-on-1′s. I only made them for the 1-on-1′s that I use and for the Insanity Workout Upper Body.
I have “max pullups” and “max pushups” on the Insanity Workout because that’s just something extra I do before. You can disregard that if you like.
Are these files you created or are they official from beachbody? Just curious because man they are crazy informative, not sure if I can even begin to know really how to use them, although dont have P90X yet so wont be able to use those jsut yet, how ever the nutrion ones are the ones I am more concerned with right now so thanks for putting them up.
The Interactive Excel Spreadsheets were created by Beachbody. I linked them here for everyone to be able to find them in one place. The only ones I created are the workoout sheets for the workouts that didn’t already have them!
Wayne,
Thanks so much for providing the training block worksheets, and all the other downloads in one convenient location.
Did you use a worksheet when doing Upper Body Plus (P90X Plus)?
Would you do the “max pullups” and “max pushups” on the Insanity Workout just to gauge your progress? Sounds like a great idea.
Hey Mak! Yes, I have a downloadable worksheet for Upper Body Plus and Total Body Plus (on the P90X Plus Excel File). I did the max pullups and max pushups just cuz I’m crazy like that! LOL!
Hey Coach,
Do you have a worksheet for the new Shoulders and Arms???
Nick
Hey Nick! I haven’t made one yet (I’ve just been writing it down — lazy LOL!). I will post one soon!
Hi Wayne,
Awesome results. In your new hybrid workouts, I noticed that you don’t have specific leg workouts( i.e. legs & back, lower body). Is their a reason for that? You don’t need it as much?
Thanks,
Jose
Jose, if you are referring to Legs and Back, you are right! I don’t have it in the mix. Instead I use a third upper body lift routine, since I’m doing leg workouts 3x per week with Insanity Workout and plyo. That’s all the leg work I need to keep my legs toned and strong.
hey coach, do you know where i could get a log sheet for the mc2 shoulders and arms from one on one
Hey Austin, I added it to the download section, courtesy of Mike Roberts (teamrightnow.com). In fact, I added 3 of the popular Volume 3 workout sheets (which Mike R. made — thanks Mike!)
hey you got v sculpt too, i was gonna order it from you this weekend, thank a lot coach and thanks to mike roberts
Are there any P90X apps available for my smartphone?
Not yet Thomas but BB’s official P90X app is coming in the next few weeks.
Hi Coach,
I’ve just started “the perfect storm” workout and wanted to know which insanity max interval you mean in block 1. Is it max interval circuit or plyo?
Also, what is “Total Body Plus (P90X Plus) Plus (P90X+)”?
Thanks Coach!
Hey Ayman! On that hybrid “max interval” means the max interval circuit (not Max Plyo circuit). And P90X+ is a whole set of workouts, which include Total Body Plus, Upper Body Plus, and Interval Plus. You can read more about P90X+ under the “programs” tab.
Thanks Coach. I have P90X+. Wasn’t sure if you wanted to do two workouts that day or just one :)
Hey Wayne, can you explain the differences between the P90X2 Strength Phase calendar and the P90X2 6-day calendar you posted ? I can see the difference in workouts, but maybe explain the logic behind it or what would drive a choice of one over the other ? Thanks
Hey Woodsy, P90X2 is designed to be a 5 day per week workout with 2 stretch/rest days. My 6 day variation simply takes out one stretch/rest day and inserts a cardio choice day (for extra cardio work of your choice). In both of my calendars, I will make phase 2 (the strength phase) my longest phase because I have the extra Advanced X2 workouts to lengthen that phase. But you don’t have to do that. You can adjust the length of your phases to suit you, just like the guide suggests.
sup coach Wayne. Is it a good idea to do p90x six days a week? with that I mean
chest& shoulder
back & biceps
shoulders & arms
without without the plyo in between.
would this help me gain muscles
No Kaysi, that will slow your gains. Read my article “overtraining” to learn more about how often you should lift for maximum gains.
Hey coach thanks for your response.
Is it ideal to keep the lift days as day 1,3 & 5 and yoga in between with a rest on day 7. No kenpo, cardio and plyo.
I leave in a second floor apartment and would not want my neighbors complaining about the kenpo, plyo and cardio as a disturbance
Hey Kayal, you want to spread your resistance days to ensure that you give your muscles time to grow, so yes, days 1,3,5 or days 2, 4, 6 are all fine.
You should try to do some cardio of some kind to keep your overall fitness level up — maybe jogging or something outside if you can’t do cardio inside.
Coach Wayne, should I get 2 or 4 medicine balls?
Right now there is a big sale in sports authority’s website (25%off) so I want to know if it is better to buy only two medicine balls or take advantage of it and get the 4.
Getting ready for the challenge in a few weeks!
Thanks
Hey Tavodu, you are fine with just 2 for most of the workouts, but there are a couple times where having 4 comes in handy. You can always sub soccer balls / basketballs though for the other 2 on those specific moves if you are trying to save money. I have 4 just so that I am totally set.
Coach,
Into first week of P90X. All the lunges, even modified, on Legs & Back are very difficult, virtually a no go because of bad knees. The Heisman is not a problem at all. Any ideas on what I can substitute those excersises with?
Hey Dave, it depends on your history with your knees. You can try squats or lunges that don’t go as low. You should check with your doc or a physical therapist if you are looking for other alternatives catered to your particular knee problems. Keep bringing it because as you get stronger and used to working out, a lot of it may start to take care of itself.
Found it thanks, i don’t know how i missed this?
Hey wayne, do you have the 10 minute trainer schedule and if not could you put it on here thatnks
Hey Patrick, if/when you buy 10 min trainer, it comes with a calendar that is customizable (depending on if you want to do 1 workout only, or if you want to do multiple workouts in a day)
*from product description = “Customized workout calendar: Tony Horton’s rotation calendar helps you plan more workouts around your busy schedule. Start with one 10-minute workout and add even more for faster results.”
Hope that helps!
hello Wayne!
I was just looking through your many downloads (thanks!) but cannot open the site of teamrightnow to get the P90X2 schedule he has developed. Do you know if there is a problem with his site?
Thanks!
Mike’s site isn’t working for me either. Maybe the server is down. Give it another shot later today.
Hey Coach Wayne,
Just wondering in the One on One/ P90X/ Insanity Hybrid, Round 2, what does KA and Bum stand for. Thanx.
Hey Coach, me again.
Do you think you can post up some p90x/asylum/etc. hybrids so i can download them, love having them on my computer. Thanx
Hey Jesse, I’ll put together a P90X2 / Asylum hybrid when I finish this round of straight P90X2. If you want to do one in the meantime, you can easily create your own — 3 P90X2 lift days and 2-3 Asylum conditioning days each week.
Hey Jesse, KA is Killer Abs from the 1-on-1′s.
Bum is from Brazil Butt lift (ignore that cuz those workouts were okay but the only reason I had those in there was at my wife’s request and if I had them to do over again I would leave those out LOL)
where is the timetable sheet for p90x+?
Timetable? There is a link above for the P90X Plus excel spreadsheet with printable sheets for each workout.
i ment like the schedule ? coz ive lost myn
It doesn’t come with a set schedule. There are only the 5 workouts and you can either do them each once a week or work them into a hybrid with other programs like P90X.
Hey coach,
On your worksheets for P90X, say for example I was doing the Chest & Back workout and was doing pull ups, it says NC1 or C1, what do they stand for??
NC is no chair, C is chair.
maybe this is a stupid question but what is a hybrid workout?
Hey Serena, not a dumb question at all. Look at the “my hybrids” tab and it will start to make sense. It’s a blend of more than one workout program into a hybrid calendar.