P90X Advanced Excel Worksheets

Download your P90X Advanced Excel Worksheets here.

P90X Advanced Excel WorksheetsThe P90X Advanced Excel Worksheets are nothing short of AWESOME. Don’t picture a boring spreadsheet with a few cells to type in.  Do yourself a big favor, and download these worksheets.  The P90X Advanced Excel Worksheets are made by Beachbody, for Beachbody’s P90X program.  So that in and of itself, should give you an indication of what you are getting. The P90X Advanced Excel Worksheets come with complete instructions on how to use the worksheets, and is easily customized to YOU.  That’s right, you enter your personal information and then the excel worksheet is ready for your personal schedule and rotation.  That’s right, it acts as your worksheets, and your calendar for which exercise DVD you should do and on what day.

You can further personalize the excel worksheets and have it automatically figure your number of calories and which phase you should be eating at in the nutrition guide.  i.e.  Phase 1, 2 or 3 on the nutrition plan.  It will also allow you to track your food intake.  If you have P90X, then you know on the portion plan, you get so many proteins, carbs, fats, etc per day.  This excel worksheet calculates how many you get and allows you to track that information.

Enter in some personal information and have a calculator determine your Body Fat Percentage.

The P90X Fit Test is also available on this excel worksheet.

One of the absolute best parts of this excel worksheet is that it will graph your workout progress.  For example, when you enter your data, reps and weight for week one, it will automatically graph this information, then week two will show your improvement.

And not quite finally, there is more! But for my rave review, know that this excel worksheet also has the material available for print as well.  So you really have no need for the PDF format below.  However, if you are not the computer type, and want the good ol fashioned standby of pen to paper, it’s available.  Nothing wrong with that, I did the very same thing for my previous 8 rounds of P90X!

It is absolutely amazing what this excel worksheet will do!  I’d really be surprised if you have read this far, and have NOT yet downloaded it.  🙂

Download your P90X PDF Worksheets here.

So now that my rave review for the P90X Advanced Excel Worksheet is over.  I can move forward and tell you why I think tracking your progress is so important!

If you’re working out with P90X, Tony Horton is constantly reminding you to track your progress.  Personally, I feel like there are two reasons to track your progress using either the P90X Advanced Excel Worksheets or the P90X PDF Worksheets.

1. When I first started working out with P90X, I started writing down my weight and my reps for each exercise. It’s encouraging to look back over time and see where you started, to see where you’ve improved. For example, I started P90X only being able to perform 3 wide grip chin ups. Today I can easily perform 15 wide grip chin ups, with good form. To me that’s encouraging. So that’s one important reason to track your progress with the  P90X Advanced Excel Worksheets or the P90X PDF Worksheets.

2. To improve with each day, week, and month, you have to push yourself beyond your comfort zone. Constantly strive to improve your number of reps, or amount of weight each time you do an exercise. For example, let’s say on week 5, you start Back & Biceps of P90X.  If you do the Standard Biceps with 15 lbs, and are able to perform 8 reps, then the following week, your goal should be 8 reps. Once you hit 8 reps, raise your weight to 20 lbs. You see what I mean? How can you challenge and push yourself, if you don’t know what you’ve done the week before? Of course the amount of weight you lift and the number of reps you perform will vary according to your fitness goals, get lean or add some muscle etc.  And now that I think about it, I personally have a third reason for using the P90X Advanced Excel Worksheets or the P90X PDF Worksheets.

3. Using the worksheets, whether it be with ChaLEAN Extreme or  P90X, prevents me from “bailing out” too early. Going back to the Back & Biceps example. If I lift 15 lbs, and get 8 reps, then I KNOW I can do AT LEAST that amount. So when I’m feeling “tired and run down” I can’t use that as an excuse. I will ALWAYS lift what I did the week before at a MINIMUM, and ALWAYS strive to improve.

So there you have it, 3 reasons to use the P90X Advanced Excel Worksheets or the P90X PDF Worksheets. I have used that phrase throughout this blog post so that you can download your extra copies. Just click a link. Obviously, you can use the workbook that came with the program, but what about round 2? And round 3? Remember, we’re in this together, whether it’s ChaLEAN Extreme or P90X, or whatever program you’re on, just keep pushing play, set goals, try new programs, and stay fit! Contact me anytime for help, encouragement, or questions.

I have been playing with a new method to track my P90X progress. If you are super serious about tracking your progress, then this awesome software is definitely worth a look. It’s called XtremeFit Pro. It essentially combines the two methods above while providing plenty of feature you can’t find on an Excel spreadsheet. You can purchase this program for $29.99 (or its little brother XtremeFit Tracker for $19.85) directly from WorkoutSoft. This company has been developing trackers for Beachbody workouts for years. In fact, they developed the very first P90X Excel spreadsheet called P90Xcel. (The same one above!)

With XtremeFit Pro, You have the options to print worksheets, track your progress, and display performance charts of your progress. You can also make changes to the schedule at the click of a button. With that software, the P90X calendar adapts to your needs and your schedule. MANY, many benefits. Click on the banner to jump over and take a look! Oh yea…. and a free demo. 🙂

Learn more about XtremeFit Tracker for P90X[/info]


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  1. Charles said:

    This is pretty awesome, and so amazing that it is free. Thank you for your hard work, and for encouraging us P90X’ers by providing something else that is useful in keeping us on track!

  2. Robert Harden said:

    Hey Chad. The 1 is just referring to reps. N=Normal Push Ups. K=Used Knees for Push Ups. NC=No Chair on Pull ups or C=Chair. Thanks for visiting our site. Hope this helps!

  3. Robert Harden said:

    Not at this time Courtney, I would just modify the existing work sheets until something is released. Thanks for visiting us!

  4. Robert Harden said:

    Vicki, I use a MAC and use both the PDF and the Excel versions. However, I also have the MAC version of Microsoft Office. Not sure how well it works with MAC software, but I think it should. Both are free downloads, give it a try if you like and let me know. Thanks for stopping by the site.

  5. Jason said:

    The P90Xcel spreadsheets will not work properly with Office for Mac because they rely on macros that only work with the Windows version of Office. I use XtremeFit Tracker and XtremeFit Pro and I’ve never looked back.

  6. Kurt said:

    The P90Xcel spreadsheets DO work with Office for Mac 2011. The Macros work well…

  7. Danny said:

    What should the inputs be under the “my upper limits” section on the set up tab? Weight, BF% and BMI

    Awesome worksheet by the way,

  8. Robert Harden said:

    Those values are pretty much your stats on P90X start day or anything you consider to be poor progress. If you’re 180 lb today and your goal is 160 your upper limit is 180. However, if you consider that even getting down to 175 is poor progress then enter that value. Same for BF and BMI.

  9. karina said:

    Got sick and had to skip a day. Is there an easy way to modify by one day?

  10. Robert Harden said:

    Karina, you could just chalk it up as a sick day, and stick to the schedule. If you’re like me, and would rather not skip a day, if possible, just make up that day, and work through your next rest day. That should get you back on track. Just be sure that you don’t do more harm than good when trying to get through an illness.

  11. Colin said:

    Ive just found this link and all seems pretty good, I do have one question though, Ive filled in all the details in the setup sheet and go to do my first workout (chest and back) but it says N1, N2, K1 & K2 which I know is normal or knee push-ups but how many am I meant to do or do I just do as many as I can? I was hoping it was going to be more structured to say I needed to do 10 pushups for first rep and 8 for the second or something.

    thanks again

  12. Robert Harden said:

    Colin, if it was structured in the number of pushups, it wouldn’t be near as effective. While 10 pushups may be great for some, it may not be enough for others. If you only go to the designated number, and don’t push yourself to you limit, then you won’t get results. Find the number that works for you. The last 3 reps should be difficult. Each week, you should try and improve that number.

  13. Colin said:

    Thanks Robert so basically I do as many N pushups as I can then repeat and do as many N pushups as I can then I do as many knee push ups I can then repeat again for the second rep. I suppose I can see some logic in that, Im so used to being told a specific amount. OK I will give it a go and see how I get on.

    thanks again


  14. tony said:

    OMG, I can’t believe how awesome this is… thank you sooooo much for distributing this, esp for free!!!!!!!

  15. King Guzman said:

    This excel sheet is awesome! My hat goes off to you Robert Harden for all the hard work you did in creating these sheet and providing it for FREE! You got me sold, I’m gunna sign up for further informative posts on exercise and nutrition.

    Good luck man!

  16. Robert Harden said:

    I wish I could take credit for the worksheet, but the guy behind it is at this website here. I’m just a big fan. You ought to try out his new software, he has a free demo. Check it out here.

  17. Bill said:

    Awesome. I started P90X (again) 6 weeks ago and was looking for an updated version of what I had, which was just the classic version. This has so much more than what I was looking for. Also, for those on MAC w/o Microsoft, there is a google sheets version out there on the web, which I use at home. I did the whole 90 days back in 2010 and when I finished, I was done. Now I have to get back into it. I’m so out of shape.

    When I start round 2 I will check out the software program vs the excel. Thanks for offering this still. It is now 2015 and the last post on your forum is from 2012, so I appreciate that this is still available. Do you know if the software program has P90X2 or 3? I can’t wait to get to p90X2!

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