P90X3 WORKOUTS: P90X3 worksheets - Free Printable

It looks like you've uploaded a P90X workout worksheet for the "Eccentric Lower" routine. This is part of the P90X fitness program, which focuses on high-intensity resistance training with an emphasis on eccentric (lowering) phases of movements.

What You're Seeing:

This worksheet is designed to track your progress through a series of lower-body exercises. The instructions at the top state:

> All exercises: 10 reps; 3 counts eccentric, 1 count concentric

Let’s break this down:

- 10 reps: Perform 10 repetitions of each exercise.
- 3 counts eccentric: Slowly lower the weight or body over 3 seconds (this builds strength and muscle control).
- 1 count concentric: Quickly lift or return to the starting position in 1 second.

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Exercises Listed:

| # | Exercise | Notes |
|---|--------------------|-------|
| 01 | Squat | Full-body compound movement targeting quads, glutes, hamstrings |
| 02 | Lunge | Right and Left – targets legs and balance |
| 03 | Sumo | A variation of squat with wide stance, emphasizes inner thighs and glutes |
| 04 | Weighted Pistol | Single-leg squat with weight – advanced, challenges balance and strength |
| 05 | Side Kick | Right and Left – hip abductor work, core engagement |
| 06 | Front Kick | Right and Left – quadriceps and hip flexor activation |

Each exercise has columns labeled "R____ WT____" meaning:
- R = Reps (you’ll fill in how many reps you completed)
- WT = Weight (if applicable; e.g., dumbbell weight used)

There are five weekly tracking columns, so you can log your performance across multiple weeks.

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How to Use This Worksheet:

1. Warm-up first — always do dynamic warm-ups before starting.
2. For each exercise:
- Perform 10 reps, focusing on the 3-second lowering phase and 1-second upward phase.
- If using weights (e.g., dumbbells), record the weight used.
- Fill in the "R" and "WT" fields after each session.
3. Track your progress over time by filling out each week's column.

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Example Filling Out:

For Exercise 01: Squat
- Week 1: R 10 WT 50 lbs
- Week 2: R 10 WT 55 lbs
- Week 3: R 10 WT 60 lbs

(You can increase weight as strength improves.)

For Exercise 02: Lunge
- RIGHT: R 10 WT 30 lbs
- LEFT: R 10 WT 30 lbs

Note: You must complete both sides unless otherwise instructed.

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Key Tips:

- Focus on form over speed.
- Control the eccentric (lowering) phase — this is where the muscle-building magic happens.
- Gradually increase weight or difficulty as you get stronger.
- Don’t skip warm-ups or cool-downs.

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Summary:

This isn't a math problem or puzzle — it's a workout tracker. There’s no “solution” per se, but rather a structured way to follow the Eccentric Lower routine from P90X.

✔ To use it effectively:
- Complete all 6 exercises.
- Follow the rep/tempo guidelines.
- Record your reps and weights.
- Track progress weekly.

If you have a specific question about how to perform one of these exercises, what weight to start with, or how to progress, feel free to ask!