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    P90 Master Series Schedule

    Uploaded by

    Humberto Sandoval
    This document outlines a 90 day workout plan from March 4, 2013 to May 26, 2013. The plan consists of interval and circuit training workouts 6 days a week that target different areas of the body each day, including sculpting, sweating, plyometrics, upper body, lower body and core exercises. Photos are scheduled to be taken at the beginning, 30 days in, and end of the program to track progress.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd

    P90 Master Series Schedule

    Uploaded by

    Humberto Sandoval
    845 views4 pages
    This document outlines a 90 day workout plan from March 4, 2013 to May 26, 2013. The plan consists of interval and circuit training workouts 6 days a week that target different areas of the body each day, including sculpting, sweating, plyometrics, upper body, lower body and core exercises. Photos are scheduled to be taken at the beginning, 30 days in, and end of the program to track progress.

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    P90 Master Series Schedule.xlsx

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    This document outlines a 90 day workout plan from March 4, 2013 to May 26, 2013. The plan consists of interval and circuit training workouts 6 days a week that target different areas of the body each day, including sculpting, sweating, plyometrics, upper body, lower body and core exercises. Photos are scheduled to be taken at the beginning, 30 days in, and end of the program to track progress.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    845 views4 pages

    P90 Master Series Schedule

    Uploaded by

    Humberto Sandoval
    This document outlines a 90 day workout plan from March 4, 2013 to May 26, 2013. The plan consists of interval and circuit training workouts 6 days a week that target different areas of the body each day, including sculpting, sweating, plyometrics, upper body, lower body and core exercises. Photos are scheduled to be taken at the beginning, 30 days in, and end of the program to track progress.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
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    At a glance
    Powered by AI
    The documents provide details about the Power 90 workout plans, including the Master Series Standard, Lean, and Lean programs. The plans consist of 5-6 day a week workouts that include various routines like Sculpt, Sweat, Plyometrics, Cardio, and Abs.

    The plans are broken into 4-5 week phases and provide a weekly calendar detailing the specific workout to be done each day. The workouts progress in difficulty each week and include both cardio and strength training routines.

    Workouts included are Sculpt for strength training, Sweat for cardio, Plyometrics for agility, various Cardio routines like intervals, Core exercises, and Abs specific routines like Ab Ripper.

    Power 90 Master Series Standard

    Enter Start Date: March 4, 2013 End Date: May 26, 2013
    1/1/2010
    Monday Tuesday Wednesday Thursday Friday Saturday Sunday
    Mar-4 Mar-5 Mar-6 Mar-7 Mar-8 Mar-9 Mar-10

    Sculpt 5-6 Sweat 5-6 Sculpt 5-6 FBE Sculpt 5-6 Sweat 5-6 Rest
    1
    Ab Ripper Ab Ripper Ab Ripper
    (Take "before" photo)
    Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
    Mar-11 Mar-12 Mar-13 Mar-14 Mar-15 Mar-16 Mar-17

    Sculpt 5-6 Sweat 5-6 Sculpt 5-6 FBE Sculpt 5-6 Sweat 5-6 Rest
    2
    Ab Ripper Ab Ripper Ab Ripper

    Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14


    Mar-18 Mar-19 Mar-20 Mar-21 Mar-22 Mar-23 Mar-24

    Sculpt 5-6 Sweat 5-6 Sculpt 5-6 FBE Sculpt 5-6 Sweat 5-6 Rest
    3
    Ab Ripper Ab Ripper Ab Ripper

    Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21


    Mar-25 Mar-26 Mar-27 Mar-28 Mar-29 Mar-30 Mar-31

    Core Cardio Cardio Intervals UML Plyo Legs Core Cardio UML Rest/Stretch
    4

    Day 22 Day 23 Day 24 Day 25 Day 26 Day 27 Day 28


    Apr-1 Apr-2 Apr-3 Apr-4 Apr-5 Apr-6 Apr-7

    Sculpt 5-6 Sweat 5-6 Plyo Legs UML FBE Sculpt 5-6 Rest/Stretch
    5
    Ab Ripper Ab Ripper
    (Take 30 day photo)
    Day 29 Day 30 Day 31 Day 32 Day 33 Day 34 Day 35
    Apr-8 Apr-9 Apr-10 Apr-11 Apr-12 Apr-13 Apr-14

    Sculpt 5-6 Sweat 5-6 Plyo Legs UML FBE Sculpt 5-6 Rest/Stretch
    6
    Ab Ripper Ab Ripper

    Day 36 Day 37 Day 38 Day 39 Day 40 Day 41 Day 42


    Apr-15 Apr-16 Apr-17 Apr-18 Apr-19 Apr-20 Apr-21

    Sculpt 5-6 Sweat 5-6 Plyo Legs UML FBE Sculpt 5-6 Rest/Stretch
    7
    Ab Ripper Ab Ripper

    Day 43 Day 44 Day 45 Day 46 Day 47 Day 48 Day 49


    Apr-22 Apr-23 Apr-24 Apr-25 Apr-26 Apr-27 Apr-28

    Core Cardio Cardio Intervals UML Plyo Legs Core Cardio UML Rest/Stretch
    8

    Day 50 Day 51 Day 52 Day 53 Day 54 Day 55 Day 56


    Apr-29 Apr-30 May-1 May-2 May-3 May-4 May-5

    Sculpt 5-6 Plyo Legs Cardio Intervals Sculpt 5-6 Sweat 5-6 UML Rest
    9
    Ab Ripper Ab Ripper
    (Take 60 day photo)
    Day 57 Day 58 Day 59 Day 60 Day 61 Day 62 Day 63
    May-6 May-7 May-8 May-9 May-10 May-11 May-12

    UML Plyo Legs Core Cardio Sculpt 5-6 Sweat 5-6 Plyo Legs Rest
    10
    Ab Ripper

    Day 64 Day 65 Day 66 Day 67 Day 68 Day 69 Day 70


    May-13 May-14 May-15 May-16 May-17 May-18 May-19

    Sculpt 5-6 Plyo Legs Cardio Intervals Sculpt 5-6 Sweat 5-6 UML Rest
    11
    Ab Ripper Ab Ripper

    Day 71 Day 72 Day 73 Day 74 Day 75 Day 76 Day 77


    May-20 May-21 May-22 May-23 May-24 May-25 May-26
    DONE!!
    UML Plyo Legs Core Cardio Sculpt 5-6 Sweat 5-6 Plyo Legs Congratulations
    12
    Ab Ripper You did it!
    (Take "after" photo)
    Day 78 Day 79 Day 80 Day 81 Day 82 Day 83 Day 84

    www.getfitwithgrav.com
    Power 90 Master Series Lean
    Enter Start Date: August 3, 2010 End Date: October 25, 2010

    Tuesday Wednesday Thursday Friday Saturday Sunday Monday


    Aug-3 Aug-4 Aug-5 Aug-6 Aug-7 Aug-8 Aug-9

    Core Cardio Cardio Intervals Sculpt 5-6 Sweat 5-6 Core Cardio Cardio Intervals Rest
    1
    Ab Ripper
    (Take "before" photo)
    Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
    Aug-10 Aug-11 Aug-12 Aug-13 Aug-14 Aug-15 Aug-16

    Core Cardio Cardio Intervals Sculpt 5-6 Sweat 5-6 Core Cardio Cardio Intervals Rest
    2
    Ab Ripper

    Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14


    Aug-17 Aug-18 Aug-19 Aug-20 Aug-21 Aug-22 Aug-23

    Core Cardio Cardio Intervals Sculpt 5-6 Sweat 5-6 Core Cardio Cardio Intervals Rest
    3
    Ab Ripper

    Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21


    Aug-24 Aug-25 Aug-26 Aug-27 Aug-28 Aug-29 Aug-30

    Sweat 1-2 Core Cardio UML Plyo Legs Cardio Intervals Sweat 3-4 Rest
    4

    Day 22 Day 23 Day 24 Day 25 Day 26 Day 27 Day 28


    Aug-31 Sep-1 Sep-2 Sep-3 Sep-4 Sep-5 Sep-6

    Core Cardio Plyo Legs Sculpt 5-6 Sweat 5-6 Core Cardio Cardio Intervals Rest
    5
    Ab Ripper
    (Take 30 day photo)
    Day 29 Day 30 Day 31 Day 32 Day 33 Day 34 Day 35
    Sep-7 Sep-8 Sep-9 Sep-10 Sep-11 Sep-12 Sep-13

    Core Cardio Plyo Legs Sculpt 5-6 Sweat 5-6 Core Cardio Cardio Intervals Rest
    6
    Ab Ripper

    Day 36 Day 37 Day 38 Day 39 Day 40 Day 41 Day 42


    Sep-14 Sep-15 Sep-16 Sep-17 Sep-18 Sep-19 Sep-20

    Core Cardio Plyo Legs Sculpt 5-6 Sweat 5-6 Core Cardio Cardio Intervals Rest
    7
    Ab Ripper

    Day 43 Day 44 Day 45 Day 46 Day 47 Day 48 Day 49


    Sep-21 Sep-22 Sep-23 Sep-24 Sep-25 Sep-26 Sep-27

    Sweat 3-4 Core Cardio UML Plyo Legs Cardio Intervals Sweat 5-6 Rest
    8
    Ab Ripper

    Day 50 Day 51 Day 52 Day 53 Day 54 Day 55 Day 56


    Sep-28 Sep-29 Sep-30 Oct-1 Oct-2 Oct-3 Oct-4

    Core Cardio Plyo Legs Sculpt 5-6 Sweat 5-6 Plyo Legs Sweat 5-6 Rest
    9
    Ab Ripper Ab Ripper
    (Take 60 day photo)
    Day 57 Day 58 Day 59 Day 60 Day 61 Day 62 Day 63
    Oct-5 Oct-6 Oct-7 Oct-8 Oct-9 Oct-10 Oct-11

    Core Cardio Plyo Legs Sculpt 5-6 Sweat 5-6 Plyo Legs Sweat 5-6 Rest
    10
    Ab Ripper Ab Ripper

    Day 64 Day 65 Day 66 Day 67 Day 68 Day 69 Day 70


    Oct-12 Oct-13 Oct-14 Oct-15 Oct-16 Oct-17 Oct-18

    Core Cardio Plyo Legs Sculpt 5-6 Sweat 5-6 Plyo Legs Sweat 5-6 Rest
    11
    Ab Ripper Ab Ripper

    Day 71 Day 72 Day 73 Day 74 Day 75 Day 76 Day 77


    Oct-19 Oct-20 Oct-21 Oct-22 Oct-23 Oct-24 Oct-25
    DONE!!
    Core Cardio Plyo Legs Sculpt 5-6 Sweat 5-6 Plyo Legs Sweat 5-6 Congratulations
    12
    Ab Ripper Ab Ripper You did it!
    (Take "after" photo)
    Day 78 Day 79 Day 80 Day 81 Day 82 Day 83 Day 84

    www.getfitwithgrav.com
    Power 90 Master Series Standard
    Enter Start Date: January 1, 2010 End Date: March 25, 2010

    Friday Saturday Sunday Monday Tuesday Wednesday Thursday


    Jan-1 Jan-2 Jan-3 Jan-4 Jan-5 Jan-6 Jan-7

    Sculpt 5-6 Sweat 5-6 Sculpt 5-6 Sweat 5-6 Sculpt 5-6 Sweat 5-6 Rest
    1
    Ab Ripper Ab Ripper Ab Ripper
    (Take "before" photo)
    Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
    Jan-8 Jan-9 Jan-10 Jan-11 Jan-12 Jan-13 Jan-14

    Sculpt 5-6 Sweat 5-6 Sculpt 5-6 Sweat 5-6 Sculpt 5-6 Sweat 5-6 Rest
    2
    Ab Ripper Ab Ripper Ab Ripper

    Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14


    Jan-15 Jan-16 Jan-17 Jan-18 Jan-19 Jan-20 Jan-21

    Sculpt 5-6 Sweat 5-6 Sculpt 5-6 Sweat 5-6 Sculpt 5-6 Sweat 5-6 Rest
    3
    Ab Ripper Ab Ripper Ab Ripper

    Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21


    Jan-22 Jan-23 Jan-24 Jan-25 Jan-26 Jan-27 Jan-28

    Core Cardio Cardio Intervals UML Plyo Legs Core Cardio UML Rest/Stretch
    4

    Day 22 Day 23 Day 24 Day 25 Day 26 Day 27 Day 28


    Jan-29 Jan-30 Jan-31 Feb-1 Feb-2 Feb-3 Feb-4

    Sculpt 5-6 Sweat 5-6 Plyo Legs UML Sweat 5-6 Sculpt 5-6 Rest/Stretch
    5
    Ab Ripper Ab Ripper
    (Take 30 day photo)
    Day 29 Day 30 Day 31 Day 32 Day 33 Day 34 Day 35
    Feb-5 Feb-6 Feb-7 Feb-8 Feb-9 Feb-10 Feb-11

    Sculpt 5-6 Sweat 5-6 Plyo Legs UML Sweat 5-6 Sculpt 5-6 Rest/Stretch
    6
    Ab Ripper Ab Ripper

    Day 36 Day 37 Day 38 Day 39 Day 40 Day 41 Day 42


    Feb-12 Feb-13 Feb-14 Feb-15 Feb-16 Feb-17 Feb-18

    Sculpt 5-6 Sweat 5-6 Plyo Legs UML Sweat 5-6 Sculpt 5-6 Rest/Stretch
    7
    Ab Ripper Ab Ripper

    Day 43 Day 44 Day 45 Day 46 Day 47 Day 48 Day 49


    Feb-19 Feb-20 Feb-21 Feb-22 Feb-23 Feb-24 Feb-25

    Core Cardio Cardio Intervals UML Plyo Legs Core Cardio UML Rest/Stretch
    8

    Day 50 Day 51 Day 52 Day 53 Day 54 Day 55 Day 56


    Feb-26 Feb-27 Feb-28 Mar-1 Mar-2 Mar-3 Mar-4

    Sculpt 5-6 Plyo Legs Cardio Intervals Sculpt 5-6 Sweat 5-6 UML Rest
    9
    Ab Ripper Ab Ripper
    (Take 60 day photo)
    Day 57 Day 58 Day 59 Day 60 Day 61 Day 62 Day 63
    Mar-5 Mar-6 Mar-7 Mar-8 Mar-9 Mar-10 Mar-11

    UML Plyo Legs Core Cardio Sculpt 5-6 Sweat 5-6 Plyo Legs Rest
    10
    Ab Ripper

    Day 64 Day 65 Day 66 Day 67 Day 68 Day 69 Day 70


    Mar-12 Mar-13 Mar-14 Mar-15 Mar-16 Mar-17 Mar-18

    Sculpt 5-6 Plyo Legs Cardio Intervals Sculpt 5-6 Sweat 5-6 UML Rest
    11
    Ab Ripper Ab Ripper

    Day 71 Day 72 Day 73 Day 74 Day 75 Day 76 Day 77


    Mar-19 Mar-20 Mar-21 Mar-22 Mar-23 Mar-24 Mar-25
    DONE!!
    UML Plyo Legs Core Cardio Sculpt 5-6 Sweat 5-6 Plyo Legs Congratulations
    12
    Ab Ripper You did it!
    (Take "after" photo)
    Day 78 Day 79 Day 80 Day 81 Day 82 Day 83 Day 84

    www.getfitwithgrav.com
    Power 90 Master Series Lean
    Enter Start Date: January 1, 2010 End Date: March 25, 2010

    Friday Saturday Sunday Monday Tuesday Wednesday Thursday


    Jan-1 Jan-2 Jan-3 Jan-4 Jan-5 Jan-6 Jan-7

    Core Cardio Cardio Intervals Sculpt 5-6 Sweat 5-6 Core Cardio Cardio Intervals Rest
    1
    Ab Ripper
    (Take "before" photo)
    Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
    Jan-8 Jan-9 Jan-10 Jan-11 Jan-12 Jan-13 Jan-14

    Core Cardio Cardio Intervals Sculpt 5-6 Sweat 5-6 Core Cardio Cardio Intervals Rest
    2
    Ab Ripper

    Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14


    Jan-15 Jan-16 Jan-17 Jan-18 Jan-19 Jan-20 Jan-21

    Core Cardio Cardio Intervals Sculpt 5-6 Sweat 5-6 Core Cardio Cardio Intervals Rest
    3
    Ab Ripper

    Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21


    Jan-22 Jan-23 Jan-24 Jan-25 Jan-26 Jan-27 Jan-28

    Sweat 1-2 Core Cardio UML Plyo Legs Cardio Intervals Sweat 3-4 Rest
    4

    Day 22 Day 23 Day 24 Day 25 Day 26 Day 27 Day 28


    Jan-29 Jan-30 Jan-31 Feb-1 Feb-2 Feb-3 Feb-4

    Core Cardio Plyo Legs Sculpt 5-6 Sweat 5-6 Core Cardio Cardio Intervals Rest
    5
    Ab Ripper
    (Take 30 day photo)
    Day 29 Day 30 Day 31 Day 32 Day 33 Day 34 Day 35
    Feb-5 Feb-6 Feb-7 Feb-8 Feb-9 Feb-10 Feb-11

    Core Cardio Plyo Legs Sculpt 5-6 Sweat 5-6 Core Cardio Cardio Intervals Rest
    6
    Ab Ripper

    Day 36 Day 37 Day 38 Day 39 Day 40 Day 41 Day 42


    Feb-12 Feb-13 Feb-14 Feb-15 Feb-16 Feb-17 Feb-18

    Core Cardio Plyo Legs Sculpt 5-6 Sweat 5-6 Core Cardio Cardio Intervals Rest
    7
    Ab Ripper

    Day 43 Day 44 Day 45 Day 46 Day 47 Day 48 Day 49


    Feb-19 Feb-20 Feb-21 Feb-22 Feb-23 Feb-24 Feb-25

    Sweat 3-4 Core Cardio UML Plyo Legs Cardio Intervals Sweat 5-6 Rest
    8
    Ab Ripper

    Day 50 Day 51 Day 52 Day 53 Day 54 Day 55 Day 56


    Feb-26 Feb-27 Feb-28 Mar-1 Mar-2 Mar-3 Mar-4

    Core Cardio Plyo Legs Sculpt 5-6 Sweat 5-6 Plyo Legs Sweat 5-6 Rest
    9
    Ab Ripper Ab Ripper
    (Take 60 day photo)
    Day 57 Day 58 Day 59 Day 60 Day 61 Day 62 Day 63
    Mar-5 Mar-6 Mar-7 Mar-8 Mar-9 Mar-10 Mar-11

    Core Cardio Plyo Legs Sculpt 5-6 Sweat 5-6 Plyo Legs Sweat 5-6 Rest
    10
    Ab Ripper Ab Ripper

    Day 64 Day 65 Day 66 Day 67 Day 68 Day 69 Day 70


    Mar-12 Mar-13 Mar-14 Mar-15 Mar-16 Mar-17 Mar-18

    Core Cardio Plyo Legs Sculpt 5-6 Sweat 5-6 Plyo Legs Sweat 5-6 Rest
    11
    Ab Ripper Ab Ripper

    Day 71 Day 72 Day 73 Day 74 Day 75 Day 76 Day 77


    Mar-19 Mar-20 Mar-21 Mar-22 Mar-23 Mar-24 Mar-25
    DONE!!
    Core Cardio Plyo Legs Sculpt 5-6 Sweat 5-6 Plyo Legs Sweat 5-6 Congratulations
    12
    Ab Ripper Ab Ripper You did it!
    (Take "after" photo)
    Day 78 Day 79 Day 80 Day 81 Day 82 Day 83 Day 84

    www.getfitwithgrav.com

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