P90X3
General
Intermediate
None
Plan Details
The P90X3 routine by joemarshall0207@gmail.com is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
ECCENTRIC LOWER
Est. 29 min
13 exercises
Squat
1 Set x 10 Reps
Lunge
1 Set x 10 Reps
Sumo
1 Set x 10 Reps
Weighted Pistol
1 Set x 10 Reps
Side Kick
1 Set x 10 Reps
Front Kick
1 Set x 10 Reps
Albanian Squat
1 Set x 10 Reps
Adductor Lunge
1 Set x 10 Reps
Cross Reach
1 Set x 10 Reps
TT Plus
1 Set x 10 Reps
Bridge Kicks
1 Set x 10 Reps
Hip Flexor Splits
1 Set x 10 Reps
Calf Dog
1 Set x 10 Reps
Day 2
ECCENTRIC UPPER
Est. 43 min
19 exercises
Standard Push-Up
1 Set x 10 Reps
Standard Pull-Ups
1 Set x 10 Reps
Military Press
1 Set x 10 Reps
Military Push-Ups
1 Set x 10 Reps
Chin-Ups
1 Set x 10 Reps
Deep Swimmer's Presses
1 Set x 10 Reps
Fly Push-Ups
1 Set x 10 Reps
V Pull-Ups
1 Set x 10 Reps
Upright Hammer Pull
1 Set x 10 Reps
Staggered Push-Ups (5 reps each side)
1 Set x 10 Reps
Rocket Launcher Row
1 Set x 10 Reps
Lateral/Anterior Raise (12 reps)
1 Set x 10 Reps
Plyo Push-Ups
1 Set x 10 Reps
Vaulter Pull-Ups (5 reps each side
1 Set x 10 Reps
Pterodactyl Flys
1 Set x 10 Reps
Rocket Launcher Kickback
1 Set x 10 Reps
Flip Flop Combo
1 Set x 10 Reps
Tricep Skyfers (5 reps each side)
1 Set x 10 Reps
Kneeling Preacher Curl
1 Set x 10 Reps
Day 3
COMPLEX UPPER
Est. 46 min
20 exercises
Slow Mo Chin-Ups (12 reps)
1 Set x 12 Reps
X Plyo Push-Ups (8 reps)
1 Set x 8 Reps
Lunge Thrust Press (12 reps)
1 Set x 12 Reps
W Pull-Ups (12 reps)
1 Set x 12 Reps
Push-Up Bird Dog Crunch (12 reps)
1 Set x 12 Reps
Slow Mo Chin-Ups (12 reps)
1 Set x 12 Reps
X Plyo Push-Ups (8 reps)
1 Set x 8 Reps
Lunge Thrust Press (12 reps)
1 Set x 12 Reps
W Pull-Ups (12 reps)
1 Set x 12 Reps
Push-Up Bird Dog Crunch (12 reps)
1 Set x 12 Reps
Slow Mo Chin-Ups (12 reps)
1 Set x 12 Reps
X Plyo Push-Ups (8 reps)
1 Set x 8 Reps
Lunge Thrust Press (12 reps)
1 Set x 12 Reps
W Pull-Ups (12 reps)
1 Set x 12 Reps
Push-Up Bird Dog Crunch (12 reps)
1 Set x 12 Reps
Slow Mo Chin-Ups (12 reps)
1 Set x 12 Reps
X Plyo Push-Ups (8 reps)
1 Set x 8 Reps
Lunge Thrust Press (12 reps)
1 Set x 12 Reps
W Pull-Ups (12 reps)
1 Set x 12 Reps
Push-Up Bird Dog Crunch (12 reps)
1 Set x 12 Reps
Day 4
COMPLEX LOWER
Est. 47 min
20 exercises
Knee Drop Squat (10 reps)
1 Set x 10 Reps
Bounding Split Squat (16 reps)
1 Set x 16 Reps
Triple Speed Skater (16 reps)
1 Set x 16 Reps
DS Double L (10 reps)
1 Set x 10 Reps
The Stabilizer (10 reps)
1 Set x 10 Reps
Knee Drop Squat (10 reps)
1 Set x 10 Reps
Bounding Split Squat (16 reps)
1 Set x 16 Reps
Triple Speed Skater (16 reps)
1 Set x 16 Reps
DS Double L (10 reps)
1 Set x 10 Reps
The Stabilizer (10 reps)
1 Set x 10 Reps
Knee Drop Squat (10 reps)
1 Set x 10 Reps
Bounding Split Squat (16 reps)
1 Set x 16 Reps
Triple Speed Skater (16 reps)
1 Set x 16 Reps
DS Double L (10 reps)
1 Set x 10 Reps
The Stabilizer (10 reps)
1 Set x 10 Reps
Knee Drop Squat (10 reps)
1 Set x 10 Reps
Bounding Split Squat (16 reps)
1 Set x 16 Reps
Triple Speed Skater (16 reps)
1 Set x 16 Reps
DS Double L (10 reps)
1 Set x 10 Reps
The Stabilizer (10 reps)
1 Set x 10 Reps
Day 5
INCINERATOR
Est. 40 min
18 exercises
Renegade Row (10 reps)
1 Set x 10 Reps
Pull-Ups
1 Set x 10 Reps
Floor Flys (10 reps)
1 Set x 10 Reps
Push-Ups
1 Set x 10 Reps
Rocket Launcher Row (10 reps)
1 Set x 10 Reps
Chin-Ups
1 Set x 10 Reps
“A” Press (10 reps)
1 Set x 10 Reps
Military Push-Ups
1 Set x 10 Reps
Monkey Pump (8 reps)
1 Set x 8 Reps
Pike Press
1 Set x 10 Reps
Pterodactyl Flys (10 reps)
1 Set x 10 Reps
Flipper
1 Set x 10 Reps
Popeye Hammer Curls (10 reps)
1 Set x 10 Reps
Kneeler Curls
1 Set x 10 Reps
Hail to the Chief (10 reps)
1 Set x 10 Reps
Skyfers
1 Set x 10 Reps
Arm and Hammer (10 reps)
1 Set x 10 Reps
Rocket Launcher Kickbacks
1 Set x 10 Reps
Day 6
TOTAL SYNERGISTICS
Est. 36 min
16 exercises
Push-Up/ Side Arm Balance
1 Set x 10 Reps
Crescent Chair
1 Set x 10 Reps
Pull Knee Pull
1 Set x 10 Reps
Flip Flop Crunch
1 Set x 10 Reps
Crawly Plyo Push-Ups
1 Set x 10 Reps
Relevé-Plié, Weighted
1 Set x 10 Reps
Chin-Up Circle Crunch
1 Set x 10 Reps
Boat Plow (10 reps)
1 Set x 10 Reps
Balance Arch Press (10 reps)
1 Set x 10 Reps
3 Hop Press (10 reps)
1 Set x 10 Reps
Glamour Hammer
1 Set x 10 Reps
Branon Boat
1 Set x 10 Reps
Flying Warrior (4 reps Right, 4 reps Left)
1 Set x 10 Reps
Squat Rockers
1 Set x 10 Reps
Side Rise Punch
1 Set x 10 Reps
Warrior Squat Moon
1 Set x 10 Reps
Day 7
THE CHALLENGE
Est. 36 min
16 exercises
Wide Pull-Up
1 Set x 10 Reps
Standard Push-Up
1 Set x 10 Reps
Wide Pull-Up
1 Set x 10 Reps
Standard Push-Up
1 Set x 10 Reps
Chin-Ups
1 Set x 10 Reps
Military Push Up
1 Set x 10 Reps
Chin-Ups
1 Set x 10 Reps
Military Push Up
1 Set x 10 Reps
Close Grip Pull-Up
1 Set x 10 Reps
Wide Push-Up
1 Set x 10 Reps
Close Grip Pull-Up
1 Set x 10 Reps
Wide Push-Up
1 Set x 10 Reps
Vaulter Pull-Up – Right Hand Forward
1 Set x 10 Reps
Staggered Push-Up – Right Hand Forward
1 Set x 10 Reps
Vaulter Pull-Up – Left Hand Forward
1 Set x 10 Reps
Staggered Push-Up – Left Hand Forward
1 Set x 10 Reps
