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1BLOCKBEFORE YOU START:TAKE “BEFORE” PHOTOS,BODY MEASUREMENTS,AND FIT TEST.DIET Y N DIET Y N DIET Y N 89TOTAL SYNERGISTICSAGILITY XDIET Y N 15TOTAL SYNERGISTICSDIET Y N 3X3 YOGADIET Y N 16AGILITY XDIET Y N 2223ISOMETRIXDYNAMIX10X3 YOGADIET Y N 17X3 YOGADIET Y N 24ACCELERATORT R A N S I T I O N DIET Y N NOTESDIET Y N DIET Y N 4567THE CHALLENGECVXTHE WARRIORREST OR DYNAMIXDIET Y N DIET Y N DIET Y N DIET Y N 11121314THE CHALLENGECVXTHE WARRIORREST OR DYNAMIXDIET Y N DIET Y N 1819THE CHALLENGEDIET Y N CVXDIET Y N 2526PILATES XCVXDIET Y N 2021THE WARRIORREST OR DYNAMIXDIET Y N DIET Y N DIET Y N 2728X3 YOGAREST OR DYNAMIXTAKE PHOTOSAND BODYMEASUREMENTSW E E KDIET Y N DIET Y N DIET Y N DIET Y N 2015 Beachbody, LLC. All rights reserved.START 2AGILITY X 1TOTAL SYNERGISTICS
BLOCKTO STAY ON SCHEDULE:MARK AN XWHEN YOU FINISHA WORKOUT.313233X3 YOGAECCENTRIC LOWERINCINERATORDIET Y N 36ECCENTRIC UPPERDIET Y N DIET Y N 37TRIOMETRICSDIET Y N 4344ECCENTRIC UPPERTRIOMETRICSDIET Y N DIET Y N DIET Y N 38X3 YOGADIET Y N 45X3 YOGADIET Y N 3940INCINERATORDIET Y N 47ECCENTRIC LOWERINCINERATORDIET Y N 515253DYNAMIXACCELERATORPILATES XDIET Y N DIET Y N DIET Y N 4650DIET Y N DIET Y N ECCENTRIC LOWERISOMETRIXT R A N S I T I O NNOTESDIET Y N DIET Y N 54CVX34DIET Y N DIET Y N REST OR DYNAMIXDIET Y N 4142MMXDIET Y N REST OR DYNAMIXDIET Y N 4849MMXDIET Y N REST OR DYNAMIXDIET Y N 5556X3 YOGAREST OR DYNAMIXTAKE PHOTOSAND BODYMEASUREMENTSW E E KDIET Y N 35MMXDIET Y N DIET Y N 2015 Beachbody, LLC. All rights reserved.30TRIOMETRICS 29ECCENTRIC UPPER2
BLOCKTO DOMINATE VICTORY WEEK:CONSULT THE FITNESS GUIDEON HOW TO FINISH STRONGAND GET YOUR BEST RESULTS.DIET Y N 5859AGILITY XDIET Y N 60THE CHALLENGE orCOMPLEX UPPERDIET Y N X3 YOGADIET Y N 61TRIOMETRICSDIET Y N 6263TOTAL SYNERGISTICSor COMPLEX LOWERDIET Y N REST OR DYNAMIXDIET Y N 64656667686970DECELERATORMMXECCENTRIC UPPERTRIOMETRICSPILATES XECCENTRIC LOWERREST OR DYNAMIX71DECELERATORDIET Y N 78DECELERATORDIET Y N 85ISOMETRIXDIET Y N DIET Y N 7273AGILITY XDIET Y N DIET Y N 7986DIET Y N 8081TRIOMETRICSDIET Y N 87ACCELERATORDIET Y N X3 YOGAECCENTRIC UPPERDIET Y N 88PILATES XV I C T O R YDIET Y N 74THE CHALLENGE orCOMPLEX UPPERMMXDIET Y N DIET Y N X3 YOGADIET Y N 75TRIOMETRICSDIET Y N 82PILATES XDIET Y N 89DYNAMIXDIET Y N 76DIET Y N 77TOTAL SYNERGISTICSor COMPLEX LOWERDIET Y N REST OR DYNAMIXDIET Y N 8384ECCENTRIC LOWERDIET Y N REST OR DYNAMIXDIET Y N 90REST OR DYNAMIXFINAL FIT TESTTAKE “AFTER”PHOTOS AND BODYMEASUREMENTSW E E KDIET Y N DIET Y N DIET Y N DIET Y N DIET Y N 2015 Beachbody, LLC. All rights reserved.57DECELERATOR3
D AY S 1 – 2 8WEEK 4 – TRANSITIONDAY 1 – ISOMETRIXDAY 2 – DYNAMIXDAY 3 – ACCELERATORDAY 4 – PILATES XDAY 5 – CVXDAY 6 – X3 YOGADAY 7 – REST OR DYNAMIXMASSWEEKS 1 – 3DAY 1 – TOTAL SYNERGISTICSDAY 2 – AGILITY XDAY 3 – X3 YOGADAY 4 – THE CHALLENGEDAY 5 – PILATES XDAY 6 – INCINERATORDAY 7 – REST OR DYNAMIX WEEK 4 – TRANSITIONDAY 1 – ISOMETRIXDAY 2 – DYNAMIXDAY 3 – THE WARRIORDAY 4 – PILATES XDAY 5 – AGILITY XDAY 6 – X3 YOGADAY 7 – REST OR DYNAMIXNOTESLEANWEEKS 1 – 3DAY 1 – ACCELERATORDAY 2 – THE WARRIORDAY 3 – X3 YOGADAY 4 – CVXDAY 5 – ISOMETRIXDAY 6 – AGILITY XDAY 7 – REST OR DYNAMIXWEEK 4 – TRANSITIONDAY 1 – ISOMETRIXDAY 2 – DYNAMIXDAY 3 – ACCELERATORDAY 4 – PILATES XDAY 5 – AGILITY XDAY 6 – X3 YOGADAY 7 – REST OR DYNAMIXDOUBLESWEEKS 1 – 3DAY 1 – TOTAL SYNERGISTICS & COLD STARTDAY 2 – AGILITY X & DYNAMIXDAY 3 – X3 YOGADAY 4 – THE CHALLENGE & COLD STARTDAY 5 – CVX & DYNAMIXDAY 6 – THE WARRIORDAY 7 – REST OR DYNAMIXWEEK 4 – TRANSITIONDAY 1 – ISOMETRIXDAY 2 – DYNAMIXDAY 3 – ACCELERATORDAY 4 – PILATES XDAY 5 – AGILITY XDAY 6 – X3 YOGADAY 7 – REST OR DYNAMIX 2015 Beachbody, LLC. All rights reserved.CLASSICWEEKS 1 – 3DAY 1 – TOTAL SYNERGISTICSDAY 2 – AGILITY XDAY 3 – X3 YOGADAY 4 – THE CHALLENGEDAY 5 – CVXDAY 6 – THE WARRIORDAY 7 – REST OR DYNAMIX1BLOCK
CLASSICWEEKS 5 – 7DAY 1 – ECCENTRIC UPPERDAY 2 – TRIOMETRICSDAY 3 – X3 YOGADAY 4 – ECCENTRIC LOWERDAY 5 – INCINERATORDAY 6 – MMXDAY 7 – REST OR DYNAMIXWEEK 8 – TRANSITIONDAY 1 – ISOMETRIXDAY 2 – DYNAMIXDAY 3 – ACCELERATORDAY 4 – PILATES XDAY 5 – CVXDAY 6 – X3 YOGADAY 7 – REST OR DYNAMIXMASSWEEKS 5 – 7DAY 1 – ECCENTRIC UPPERDAY 2 – ECCENTRIC LOWERDAY 3 – X3 YOGADAY 4 – ECCENTRIC UPPERDAY 5 – ECCENTRIC LOWERDAY 6 – MMXDAY 7 – REST OR DYNAMIX WEEK 8 – TRANSITIONDAY 1 – ISOMETRIXDAY 2 – DYNAMIXDAY 3 – THE WARRIORDAY 4 – PILATES XDAY 5 – DECELERATORDAY 6 – X3 YOGADAY 7 – REST OR DYNAMIXNOTES2BLOCKLEANWEEKS 5 – 7DAY 1 – TRIOMETRICSDAY 2 – THE WARRIORDAY 3 – X3 YOGADAY 4 – MMXDAY 5 – INCINERATORDAY 6 – CVXDAY 7 – REST OR DYNAMIXWEEK 8 – TRANSITIONDAY 1 – ISOMETRIXDAY 2 – DYNAMIXDAY 3 – ACCELERATORDAY 4 – PILATES XDAY 5 – AGILITY XDAY 6 – X3 YOGADAY 7 – REST OR DYNAMIXDOUBLESWEEKS 5 – 7DAY 1 – ECCENTRIC UPPER &ACCELERATORDAY 2 – TRIOMETRICS & DYNAMIXDAY 3 – X3 YOGADAY 4 – ECCENTRIC LOWER & CVXDAY 5 – INCINERATOR & ISOMETRIXDAY 6 – MMX & DYNAMIXDAY 7 – REST OR DYNAMIXWEEK 8 – TRANSITIONDAY 1 – ISOMETRIXDAY 2 – DYNAMIXDAY 3 – ACCELERATORDAY 4 – PILATES XDAY 5 – AGILITY X & DYNAMIXDAY 6 – X3 YOGADAY 7 – REST OR DYNAMIX 2015 Beachbody, LLC. All rights reserved.D AY S 2 9 – 5 6
CLASSICWEEKS 9 AND 11DAY 1 – DECELERATORDAY 2 – AGILITY XDAY 3 – THE CHALLENGE ORCOMPLEX UPPERDAY 4 – X3 YOGADAY 5 – TRIOMETRICSDAY 6 – TOTAL SYNERGISTICS ORCOMPLEX LOWERDAY 7 – REST OR DYNAMIXLEANWEEKS 9 AND 11DAY 1 – DECELERATORDAY 2 – MMXDAY 3 – ECCENTRIC LOWER ORCOMPLEX LOWERDAY 4 – X3 YOGADAY 5 – TRIOMETRICSDAY 6 – ECCENTRIC UPPER ORCOMPLEX UPPERDAY 7 – REST OR DYNAMIXWEEKS 10 AND 12DAY 1 – MMXDAY 2 – DECELERATORDAY 3 – TRIOMETRICSDAY 4 – PILATES XDAY 5 – DECELERATORDAY 6 – CVXDAY 7 – REST OR DYNAMIXWEEKS 10 AND 12DAY 1 – DECELERATORDAY 2 – MMXDAY 3 – ECCENTRIC UPPERDAY 4 – TRIOMETRICSDAY 5 – PILATES XDAY 6 – ECCENTRIC LOWERDAY 7 – REST OR DYNAMIXWEEK 13 – VICTORY WEEKDAY 1 – ISOMETRIXDAY 2 – ACCELERATORDAY 3 – PILATES XDAY 4 – X3 YOGADAY 5 – DYNAMIXDAY 6 – REST OR DYNAMIXDAY 7 – FINAL FIT TEST &PHOTO SHOOTWEEK 13 – VICTORY WEEKDAY 1 – ISOMETRIXDAY 2 – ACCELERATORDAY 3 – PILATES XDAY 4 – X3 YOGADAY 5 – DYNAMIXDAY 6 – REST OR DYNAMIXDAY 7 – FINAL FIT TEST &PHOTO SHOOTDOUBLES WEEKS 9 AND 11DAY 1 – DECELERATOR &ACCELERATORDAY 2 – MMX & PILATES XDAY 3 – THE CHALLENGE ORCOMPLEX UPPER &X3 AB RIPPER OR DYNAMIXDAY 4 – X3 YOGA & AGILITY XDAY 5 – TRIOMETRICS &ISOMETRIXDAY 6 – TOTAL SYNERGISTICS ORCOMPLEX LOWER &X3 AB RIPPER OR DYNAMIXDAY 7 – REST OR DYNAMIXNOTES3BLOCKWEEKS 10 AND 12DAY 1 – DECELERATOR &ACCELERATORDAY 2 – CVX & PILATES XDAY 3 – ECCENTRIC UPPER &MMXDAY 4 – TRIOMETRICS &ISOMETRIXDAY 5 – X3 YOGA & CVXDAY 6 – ECCENTRIC LOWER &DYNAMIXDAY 7 – REST OR DYNAMIXMASSWEEKS 9 AND 11DAY 1 – ECCENTRIC UPPERDAY 2 – ECCENTRIC LOWERDAY 3 – X3 YOGADAY 4 – ECCENTRIC UPPERDAY 5 – ECCENTRIC LOWERDAY 6 – MMXDAY 7 – REST OR DYNAMIXWEEKS 10 AND 12DAY 1 – TOTAL SYNERGISTICSDAY 2 – AGILITY XDAY 3 – X3 YOGADAY 4 – THE CHALLENGEDAY 5 – PILATES XDAY 6 – INCINERATORDAY 7 – REST OR DYNAMIXWEEK 13 – VICTORY WEEKDAY 1 – ISOMETRIXDAY 2 – X3 YOGADAY 3 – DECELERATORDAY 4 – ECCENTRIC LOWERDAY 5 – ECCENTRIC UPPERDAY 6 – DYNAMIXDAY 7 – FINAL FIT TEST &PHOTO SHOOTWEEK 13 – VICTORY WEEKDAY 1 – ISOMETRIXDAY 2 – ACCELERATORDAY 3 – PILATES XDAY 4 – X3 YOGADAY 5 – DYNAMIXDAY 6 – REST OR DYNAMIXDAY 7 – FINAL FIT TEST &PHOTO SHOOT 2015 Beachbody, LLC. All rights reserved.D AY S 5 7 – 9 0
2COMPLEX LOWERCOMPLEX UPPER &X3 AB RIPPERDIET Y N 8DIET Y N 15COMPLEX UPPER &X3 AB RIPPERDIET Y N 22AGILITY XCOMPLEX UPPER &X3 AB RIPPERDIET Y N 9COMPLEX LOWERDIET Y N 16COMPLEX LOWERDIET Y N 23X3 YOGA4X3 YOGADIET Y N COMPLEX UPPER &X3 AB RIPPER3DIET Y N 17DIET Y N COMPLEX UPPER &X3 AB RIPPERDIET Y N NOTESDIET Y N 19COMPLEX LOWERDIET Y N 13PILATES XDIET Y N 252627ISOMETRIXDYNAMIX21REST OR DYNAMIXDIET Y N 28FIT TESTTAKE PHOTOSAND BODYMEASUREMENTSW E E KDIET Y N DIET Y N 20PILATES XDIET Y N 14REST OR DYNAMIXDIET Y N 24DIET Y N DIET Y N PILATES XCVXE L I T EDIET Y N DIET Y N 7REST OR DYNAMIXDIET Y N 12COMPLEX LOWER18X3 YOGA6PILATES XDIET Y N 11COMPLEX UPPER &X3 AB RIPPERX3 YOGADIET Y N COMPLEX LOWERDIET Y N 105DIET Y N DIET Y N 2015 Beachbody, LLC. All rights reserved.1STARTELITE BLOCK THE ELITE BLOCK DEVELOPS POWERFOR ATHLETIC PERFORMANCE.POWER IS DEFINED AS THE ABILITYTO EXERT MAXIMUM EXPLOSIVE STRENGTH.
ELITE BLOCKTHE ADVANCED LEVELThe Elite Block is focused primarily on complex training. This is a very intense styleof training, centered around post-activation potentiation, a powerful tool forincreasing athletic performance. It’s placed at the end of the program because asolid fitness foundation is a prerequisite for getting the most out of post-activationpotentiation. You won’t find it in the Mass rotation because complex trainingemphasizes speed and power over muscle growth.HERE ARE THE VARIATIONS FOR THE ELITE BLOCK CALENDARS:CLASSIC / LEAN – ELITE BLOCKDOUBLES – ELITE BLOCKWEEKS 14–16WEEKS 14–16DAY 1 – COMPLEX UPPER &X3 AB RIPPERDAY 1 – COMPLEX UPPER, X3 AB RIPPER,& ACCELERATORDAY 2 – COMPLEX LOWERDAY 2 – COMPLEX LOWER & ISOMETRIXDAY 3 – X3 YOGADAY 3 – X3 YOGA & PILATES XDAY 4 – COMPLEX UPPER &X3 AB RIPPERDAY 4 – COMPLEX UPPER,X3 AB RIPPER, & CVXDAY 5 – COMPLEX LOWERDAY 5 – COMPLEX LOWER & MMXDAY 6 – PILATES XDAY 6 – X3 YOGA & PILATES XDAY 7 – REST OR DYNAMIXDAY 7 – REST OR DYNAMIXBoth of these programs work on the Muscle Confusion template. P90X2 takes thingsfurther by adding training blocks for both Foundation and Performance, while mostof P90X focuses on what’s called the Strength Phase in P90X2. Because the MuscleIntegration System of P90X2 is more thorough, following P90X3 with P90X2 andfinishing things off with the original is the recommended protocol for those of youwanting to wring every last shred of fitness potential out of your body.Of course you’ll also be able to do additional rounds of P90X3 to further yourresults, especially using the Elite Block and the alternate rotations. But when youreally want to step things up, P90X and P90X2 are your ticket to professional-levelhuman performance.To order P90X or P90X2, contact your Team Beachbody Coach or visit P90X.com or P90X2.com.NOTES 2015 Beachbody, LLC. All rights reserved.TAKE THE NEXT STEP – P90X AND P90X2 P90X3’s strategic use of the 30-minute window of opportunity is very efficient forcreating adaptive stress on the body. At some point you will adapt, and when youdo, P90X and P90X2 are there to help you take the next step.
P90X3’s strategic use of the 30-minute window of opportunity is very efficient for creating adaptive stress on the ody. At some point you will adapt, and when you do, and are there to help you take the next step. Both of these programs work on the uscle Confusion template. takes things
