Supreme 90 Day WorkOut Schedule with Time


Based on a comment/request I received I thought it would be useful to post the Supreme 90 Day work out Titles, Times and a pic of the calendar. If you have any questions about the workouts use the comment section and I will reply. The workout times are shorter than the others (P90x, Insanity, Turbo Fire, etc…) but S90d is all about what you put into the workout. The Calendar link was provided by Hope and published by Clay Bowler on Scribd . Thanks Hope for the link and Clay for providing the Calendar. Here ya go!

WorkOut Titles and Times
Chest & Back – Warm Up: 4:19, Workout: 22:14, Cool Down: 5:57
Ultimate Ball – Warm Up: 4:19, Workout: 30:33, Cool Down: 5:57
Tabata Inferno – Workout: 37:45, Cool Down – 5:57
Shoulders & Arms – Warm Up: 4:19, Workout: 32:49, Cool Down: 5:57
Cardio Challenge – Warm Up: 4:19, Workout: 31:06, Cool Down: 5:57
Legs – Warm Up: 4:19, Workout: 22:51, Cool Down: 5:57
Total Body – Warm Up: 4:19, Workout: 23:17, Cool Down: 5:57
Core Dynamics – Warm Up: 4:19, Workout: 18:06, Cool Down: 5:57
Back & Bi’s – Warm Up: 4:19, Workout: 46:22, Cool Down: 5:57
Chest, Shoulders & Tri’s – Warm Up: 4:19, Workout: 34:51, Cool Down: 5:57
Supreme Rock Hard Abs (Bonus DVD) – Workout: 6:22

CALENDAR (http://www.scribd.com/doc/61804252/Supreme-90-Day-Success-Wall-Chart#)




Stay Fit!

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96 thoughts on “Supreme 90 Day WorkOut Schedule with Time

  1. Aww man you are a life saver. My im about 2 weeks in tothis and my wife throws this away. I was going crazy because I didn’t know what to do. Im glad you posted this so I can continue to do work. Thank you so much.

      • Hello! I’m currently doing the supreme 90 day workout, following the schedule and I was just wondering when the best time/day to do the bonus dvd(supreme rock hard abs) is. On the schedule it does not include the bonus dvd so i was just wondering. Thank you

  2. Hello Guys!,

    Really cool to come across your page. As a 4X p90x grad, I wanted something different and a little less time consuming. So I bought S90 and then found your page. I have not gotten into the program 100% yet, but have been mixing up my own workouts. Good info and very motivating to me! Keep it up buddy!

  3. Anyone know of a link to the meal plan? Apparently my wife and Chris P’s wife hang out together as she, too, threw away the dang box with all the support materials in it. :O

    PS – posting the chart = tres-awesome. thank you!

  4. Just skimmed through your S90X blog and appreciate the journey you took – Please keep us up to date on your fitness journey and keep trying other programs! Stay Fit

  5. i hope you still keep up with this post but i want to do both p90x and supreme 90 but do not know how my calendar should be can you please help me out.

    • Hey Luis, thanks for visiting my fitness blog. Combining P90x and Supreme 90 Day is possible but I think it would be challenging to balance the workouts. The imbalance would be with the resistance days. From my experience you want to rest muscle groups for least 48 hours. Resting is how the muscle grows and matures. So it is possible just make sure you don’t overwork your body and stress it out and stunt your success. Good Luck

  6. Hello, I am loving the S90 workout! Only thing I’ve been sick on and off for a month in a half so I haven’t been working out daily like I’m suppose to. I should already be in month 2 close to month 3. Would it be ok if I just continued were I left off or should I start over?

    • Hey Carmen, that’s truly a good question. I to have been challenged to decide if I should continue a workout program from where I left off or start over due to sickness or some other hendering circumstance. My decision is based on the length of time I was off. Most programs like S90 are built and geared in stages. So it’s important to follow the workout program as close as possible. I wouldn’t start over if I missed a day or even a week. I would star from where I left. If I would miss more than a week, I would start over or at least go back further so my body can return to the fitness level it was at when I stopped. Hope this helps.
      StayFit

  7. I started this last year and about to start it again, The exciting thing, is finding people who actually are doing it too, My friend refuses cause he says its old, But at 27 days last year, I had a great significance in health and everything! Then tragedy struck and depression took me away! Now back on my feet, life is good, Started day one today! And keeping with it this time! Shirtless summer, here I come! :) Is there a page or site where people motivate others who are doing this workout?

    • Thanks KaMiLeUn! It is exciting to find people that have done or doing S90Day. It is a great workout. I am also glad that you are doing well and back at it. Keep me posted on your results.
      #StayFit

  8. do you have to do anything additional besides the videos and eating healthy. I feel like i have to do cardio additonal because my brain has been wired that way now. LOL>

  9. Does anybody know of a solution for not having an exercise ball? Apparently you can substitute, but i was having difficulties doing ultimate ball without a ball (what a shock, right?). I just need to know for the time being, purchasing one soon.

  10. Thank you for posting the calendar – we bought the system and lost the calendar and have been working out, but didn’t know the order we were supposed to be going in – thus again – thank you!!

  11. Love S90! I am on day 56, we have an amazing group on FB for over 100 members, we post all of our victories and struggles & motivate each other. The workout is amazing, it is changing my body from the inside out…If you are interested in joining our awesome group, find me on FB & we’ll add you in.

  12. S90D is the best hands down!
    Tried P90X and Rushfit S90 has gotten me in better toned condition and added more functional muscle than the other day.
    And, I can still do separate self-defense workout because I am not burned out :——–)

  13. I’m a runner by nature…cross train during the arc trainer at the gym. Do I combine S90D in addition to my regular exercising? Or can I do S90D one day..and arc trainer the next? Not sure if this S90D in addition to what I am already doing..or in place OF.. I am exhausted after doing S90D..it is a killer work out!!

    • I would committ the S90D program and when you get accustomed to the workout gradually add running or other excercises. Let me know your outcome. I interested in what you come up with.
      StayFit!

  14. It is appropriate time to make some plans for the future and it is time to be happy.
    I’ve read this post and if I could I desire to suggest you some interesting things or tips. Maybe you could write next articles referring to this article. I desire to read more things about it!

  15. Just wanted to leave you a quick note to thank you for posting this. I just got my s90 today from ebay and it was missing the chart. So without this the s90 was kinda useless until finding a chart. I dont have the bonus abs dvd but do have the mail in rebate to get one do you think that would still be possible? Anyways thanks again I have been looking forward to starting this so will go get a ball and mat 2morrow and get started. Take it easy!!!

    • It truly depends on what you want to gain in fitness. If you are getting major results from S90D it might be smart to repeat it. If you are wanting more and have the flexibility. Build your own workout. That is where I am now in fitness. You can also consider P90x for a good resistance program. StayFit

  16. I’ve done P90, and though I enjoyed it, it was a little lengthier than I could manage. Repeating the program sounds like a good idea. Thanks for the advice.

    • I have done S90 3 rounds and have experience great results. I started to get bored of the same routines so I am currently doing Bob harpers extreme cardio along side of the S90 wieght lifting rountines.

  17. I am a female veteran, been out of the service for over 10 years. Due to children, and basic emotional eating I wanted to get back in shape, but ive put on over 60 pounds. My question is.. what is a girl to do if she isnt light on her feet. I mean, I just watched the chest/back video, because I will be starting it tomorrow morning, and they are doing jumping jacks (hard for big girls to do) and pushups. Is there a way to modify these things?!! I want to get the most out of my 90 Days! But I dont want to injure myself… Help!

  18. hi, I would like to start the program but I have a small situation. I am having some elbow issues, little strength in it pain when picking up stuff. my dad said sounds like tendonitis like he had at my age. how do I modify the exercises which I would have to use them or is there a band or something I can wear while exercising?

    • Hey Melody,

      Did you figure out a solution for you wrist? I use boxing wraps to support my hand and wrist. They also make u look tuff when working out, lol.

      #StayFit

      • I will be getting the program in the mail today and am hoping to start today. The chest and back workout is the first one and I think the ball one is the next day. Will I need the dumbbells for the chest and back one? Thank you!!

      • Cool, you will enjoy it and see results. Yes you will need dumbbells.

        Keep me updated with your progress. If you like I would love to post your before and after pics.

        #StayFit

      • I will take pictures and measurements today! Great idea!
        What size dumbbells would you recommend? I know that’s a hard question to answer but do you think it should be relatively easy for me to work with the weight (5lbs) vs something harder (8-10lbs)?
        Thank you!!

      • It truly depends on your strength level. Beginner 3lb, 5lb,& 8lb
        Intermediate: add 10lb, & 15lb
        Advance: 20 & up

        There are dumbbell packages you can purchase at Sport stores like Sports Authority, Academy Sports, Walmart, target, etc….

        Once your ready you can email me your bio and pics. In your bio put your current weight, height, and body measurements: bicep left and right, chest, waist, hips, & thighs left and right. Also a little about yourself and fitness goals for the 90 Days. Thanks and I look forward in seeing you succeed.

        Email: fitnessshock@gmail.com

        StayFit

      • So I got 8lb weights because that’s what I used to use comfortably. For the chest part of the video I was definitely struggling. But for the back part I was easily able to do 12 reps. Can you help me select an appropriate weight for the back part?
        Thank you!!

      • Awesome, you knocked out your first workout. Congrats!

        Now for your question:
        For me I have to have a variety of dumbbells because muscle strength varies for each muscle and each exercise movement. I have a dumbbell collection that range from 3lbs – 80lbs. You wouldn’t need that much but I would suggest for you to add a 10lb and 15lb set. Also you can purchase the a dumbbell package that would allow you to change the weight. There are two kinds: one that has collars you can slip off and add weight or one that has dials where you can set the desired weight for resistance.

      • I will go back to Sports Authority and get some more weights :)
        Is it ok that I don’t feel sore today?

  19. Thanks, I know we have the calender somewhere… but I can’t find it and I wanted to get started now. I’ve been looking everywhere online for this too, thanks for posting!

  20. Loving the 90 day workout, im on day 64 and have definitely noticed a difference!, I really like how they work your core at the beginning of every session. should you just keep repeating the chart or is it a good idea to move on to a different program?

  21. Im loving the s90d workout! im currently on day 64 and have definitely seen results! I really enjoy how they incorporate the core at the beginning of every workout. I’m wondering though, do you just repeat the chart or is it a good idea to move on to a different workout once finished?

    • Thanks for visiting Tyler. What to do after you complete S90D? The answer truly depends on your fitness goals. If S90D is working, and getting you closer to your goal. Do it again!

      Fitness goals predicts what workout and nutrition plans we should be following.

      StayFit!

  22. Started yesterday and glad I found this site because I needed the schedule again. Lets see how I do, I am really motivated because my back is weak and achy because my core is weak. Lets do this!!

  23. Too bad Telebrands no longer sells this program. I’m waiting on trying the program in 2014. I want to lose some more lbs before I tackle it. I wish more companies would come out with cost effective 60/90 day programs to compete with Beachbody.

    • Try eBay or Amazon.

      FitnessShock, I have pdf workout logs for some of the videos. They help to record weights used, sets, and reps. Would you like a copy of them?

    • The cool thing about S90d is the stability ball. The core is engage during the exercise.

      I am a jogger as well. I usually do 15 min core training after I jog.

      Thanks visiting. StayFit

  24. Trying to get my hands on workout logs for this program without having to recreate them myself. Any ideas where I might find those? Looks like the Supreme90DaySupport site is no longer an option. Thanks!

      • Sally: Sally Spooner
        Desiree: Desiree Adderley
        Marcus:
        Morgan:
        Lisa:
        Leah:
        CJ:
        Mark? (day 1):
        Lord? (day 1):

      • Tom (host-all): Tom Holland
        Sally (chest/back): Sally Spooner
        Desiree: Desiree Adderley
        Marcus:
        Morgan:
        Lisa (warmup/cardio challenge):
        Leah:
        CJ:
        Mark? (chest/back- Day 1):
        Lord? (chest/back- Day 1):
        Mike (back/biceps):
        Leanne (back/biceps):

  25. Tom (host-all): Tom Holland
    Sally (chest/back): Sally Spooner
    Desiree (Tabata Inferno): Desiree Adderley
    Marcus:
    Morgan:
    Lisa (warmup/Cardio Challenge/Tabata Inferno):
    Leah (bandana exerciser)(Tabata Inferno):
    CJ:
    Mark? (chest/back- Day 1):
    Lord? (chest/back- Day 1):
    Mike (back/biceps):
    Leanne (back/biceps):
    DeMarco (Tabata Inferno):

    • Tom (host-all): Tom Holland
      Sally (chest/back): Sally Spooner
      Desiree (Tabata Inferno/chest, shoulders, triceps): Desiree Adderley
      Marcus:
      Morgan:
      Lisa (warmup/Cardio Challenge/Tabata Inferno):
      Leah (bandana exerciser)(Tabata Inferno):
      CJ:
      Mark? (chest/back- Day 1):
      Lord? (chest/back- Day 1):
      Mike (back/biceps):
      Leanne (back/biceps):
      DeMarco (Tabata Inferno/Chest, shoulders, triceps):
      Chris (chest/shoulders/triceps):

      • Tom (host-all): Tom Holland
        Sally (chest/back, Cardio Challenge): Sally Spooner
        Desiree (Tabata Inferno/chest, shoulders, triceps): Desiree Adderley
        Marcus:
        Morgan:
        Lisa (warmup//Tabata Inferno):
        Leah (bandana exerciser)(Tabata Inferno):
        CJ (cardio challenge):
        Mark? (chest/back- Day 1):
        Lord? (chest/back- Day 1):
        Mike (back/biceps):
        Leanne (back/biceps):
        DeMarco (Tabata Inferno/Chest, shoulders, triceps): DeMarco Dobson
        Chris (chest/shoulders/triceps): Chris Dudot

    • Tom (host-all): Tom Holland
      Sally (chest/back, Cardio Challenge): Sally Spooner
      Desiree (Tabata Inferno/chest, shoulders, triceps): Desiree Adderley
      Marcus:
      Morgan (ultimate ball):
      Lisa (warmup//Tabata Inferno):
      Leah (bandana exerciser)(Tabata Inferno):
      CJ (cardio challenge):
      Mark (chest/back- Day 1):
      Lord (ultimate ball, chest/back- Day 1):
      Mike (ultimate ball, back/biceps):
      Leanne (back/biceps):
      DeMarco (Tabata Inferno/Chest, shoulders, triceps): DeMarco Dobson
      Chris (chest/shoulders/triceps): Chris Dudot

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  27. Hi i am doing the s90 and i am 3 weeks in and can’t find my diet plan! Does anyone else have one to post? i would love to have it posted,thanks.

  28. Tom (host-all): Tom Holland
    Sally (chest/back, Cardio Challenge): Sally Spooner
    Desiree (Tabata Inferno/chest, shoulders, triceps): Desiree Adderley
    DeMarco (Tabata Inferno/Chest, shoulders, triceps): DeMarco Dobson
    Chris (chest/shoulders/triceps): Chris Dudot

    NEED HELP WITH THESE LAST NAMES? I’m on day 82!
    Marcus:
    Morgan (ultimate ball):
    Lisa (warmup//Total Body/Core Dynamics):
    Leah (bandana exerciser)(Tabata Inferno):
    CJ (cardio challenge):
    Mark (chest/back- Day 1):
    Lord (ultimate ball, chest/back- Day 1):
    Mike (ultimate ball, back/biceps):
    Leanne (back/biceps):

  29. I am 57 and did the program 18 months ago – I got 45 days through it before life issues got in the way but in those 45 days I lost 22 lb (started at 195lb ended at 173lb) and went from a couch potato to being able to play soccer, and keep up, with my 9 year old and 14 year old sons. Yes it is tough and some days it was all I could do to get off the mat (particularly the Tabatha days !) but it works, it makes you push yourself and as long as you don’t give up it does work. I’ve just started it again fifteen days ago and I am determined to see it through this time and hit my goal of 165lb. As far as the diet plan went I didn’t use the included Nutrition Plan but, instead, made up my own by balancing carbs and protein for breakfast (200cal) mid morning snack (200cal) lunch (300cal) mid afternoon snack (200cal) dinner (700cal – I looked forward to that meal all day !) and drank plenty of water and Perrier.

    I should also add that the reason I got unfit in the first place was that I had a knee op and was told I had osteoarthritis and needed a knee replacement by one of the top knee surgeons in the San Francisco Bay Area. That was five years ago. I have been in a lot of pain since but have been waiting for technology to provide a way of re-growing cartilage rather than having the op.
    Enter Supreme 90 Day… although painful at first this program has virtually eliminated the pain I had which, together with the weight loss has been an incredible motivator.

    I CAN’T RECOMMEND THIS PROGRAM ENOUGH – IT IS A LIFE CHANGER. THANK YOU TOM HOLLAND ET AL !

  30. We are a group of volunteers and opening a new scheme in our community.
    Your site provided us with valuable info to work on.
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