P90X Workout Schedule

by Lloyd Sterling on August 14, 2011

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P90X Workout Schedule. Which Should I choose?

Often times i’m asked by fellow fitness enthusiasts or new comers to fitness, which schedule of p90x to follow. When you first start P90X it can be daunting and confusing which to pick. There is 3 options of p90x schedules. They are Classic, Doubles and Lean. So lets explain them. All Schedules are broken into 3 phases. 12-13 weeks long total. Adding up to 90 days of intensity.  If your needing a workout schedule created for your. Please email me or message me here and I will create one for you. Just list if your wanting to do P90X Classic, Lean, Or Doubles and the day your starting. If your looking to gain serious mass weight. Then I’ll send you my custom mass p90x workout schedule

 

 

httpv://www.youtube.com/watch?v=eOxBD9yl6vQ&feature=channel_video_title

P90X Classic Benefits:

  • Gain Muscle
  • Tone and Define
  • Lose Weight
  • Great Choice For Newcomers
  • Overall Great Schedule

So the P90X Classic works pretty well. Its well rounded and includes most everything you need to either gain muscle and weight. Or lose. However its not specialized in one area. Its got both bases covered to some extend. So if your looking to gain weight and not lose weight. This might not be the ideal choice, same goes if your looking to lose weight first then tone after.  If this is your first time doing P90X then I would recommended starting here. So you can become familiar with the workouts and your body will adjust to the intensity that is P90X.

P90x workout schedule

Phase 1

Weeks 1-3
• Day 1 Chest & Back, Ab Ripper X
• Day 2 Plyometrics
• Day 3 Shoulders & Arms, Ab Ripper X
• Day 4 Yoga X
• Day 5 Legs & Back, Ab Ripper X
• Day 6 Kenpo X
• Day 7 Rest of X Stretch

Week 4 – Recovery Week
• Day 1 Yoga X
• Day 2 Core Synergistics
• Day 3 Kenpo X
• Day 4 X Stretch
• Day 5 Core Synergistics
• Day 6 Yoga X
• Day 7 Rest or X Stretch

P90X - X StretchPhase 2

Weeks 5-7

• Day 1 Chest, Shoulders & Triceps, Ab Ripper X
• Day 2 Plyometrics
• Day 3 Back & Biceps, Ab Ripper X
• Day 4 Yoga X
• Day 5 Legs & Back, Ab Ripper X
• Day 6 Kenpo X
• Day 7 Rest or X Stretch

Week 8 – Recovery Week Same as week 4

P90X Shoulders and ArmsPhase 3 – Extreme Muscle Confusion

Weeks 9 and 11
• Day 1 Chest & Back, Ab Ripper X
• Day 2 Plyometrics
• Day 3 Shoulders & Arms, Ab Ripper X
• Day 4 Yoga X
• Day 5 Legs & Back, Ab Ripper X
• Day 6 Kenpo X
• Day 7 Rest or X Stretch

Weeks 10 and 12
• Day 1 Chest, Shoulders & Triceps, ab Ripper X
• Day 2 Plyometrics
• Day 3 Back & Biceps, Ab Ripper X
• Day 4 Yoga X,br> • Day 5 Legs & Back, Ab Ripper X
• Day 6 Kenpo X
• Day 7 Rest or X Stretch

Week 13 – Final Recovery Week Same as week 4

P90X Lean Benefits:p90x workout schedule

  • Increased Cardio
  • Faster Weight Loss Gains
  • Aimed to Individuals wanting to lose weight first and build muscle later

 

P90X lean is for someone who is looking to lose weight first, then focus on gaining muscle or defining their body afterwards. The P90X Lean version is geared towards more cardio and weight loss. You replace one of the weight training days from classic with a core or cardio workout here. As a result you burn more calories in the long run of this schedule. If your severely overweight or your goal is to lose a lot of weight first then define. This might be the right choice for you. P90x workout schedule

P90x workout schedule

 

Phase 1 Lean – Weeks 1, 2, and 3

 

Day 1 – Core Synergistics

Day 2 – Cardio X

Day 3 – Shoulders and Arms, Ab Ripper X

Day 4 – Yoga X

Day 5 – Legs and Back, Ab Ripper X

Day 6 – Kenpo X

Day 7 – Rest or X Stretch

 

Phase 1 Lean – P90x Workout Week 4 “Recovery Week to Rest the Muscles Some”

 

Day 1 – Yoga X

Day 2 – Core Synergistics

Day 3 – Kenpo X

Day 4 – X Stretch

Day 5 – Cardio X

Day 6 – Yoga X

Day 7 – Rest or X Stretch

 

P90X Workout Schedule Phase 2

 

P90X Lean Workout Schedule Weeks 5, 6, 7

Day 1 – Core Synergistics

Day 2 – Cardio X

Day 3 – Chest, Shoulders & Triceps, Ab Ripper X

Day 4 – Yoga X

Day 5 – Legs and Back, Ab Ripper X

Day 6 – Kenpo X

Day 7 – Rest or X Stretch

 

P90x Lean – Week 8 Recovery

 

Day 1 – Yoga X

Day 2 – Core Synergistics

Day 3 – Kenpo X

Day 4 – X Stretch

Day 5 – Core Synergistics

Day 6 – Yoga X

Day 7 – Rest or X Stretch

 

P90x Phase III – Lean

 

 

P90x Lean Workout Schedule Weeks 9 and 11

 

Day 1 – Chest and Back, Ab Ripper X

Day 2 –Cardio X

Day 3 – Shoulders and Arms, Ab Ripper X

Day 4 – Yoga X

Day 5 –Core Synergistics

Day 6 – Kenpo X

Day 7 Rest or X Stretch

 

P90X Lean Workout Schedule for Weeks 10 and 12

 

Day 1 – Chest, Shoulders and Triceps, Ab Ripper X

Day 2- Cardio X

Day 3 – Back and Biceps, Ab Ripper X

Day 4 – Yoga X

Day 5 –Core Synergistics

Day 6 – Kenpo X

Day 7 – Rest or X Stretch

 

P90X Lean Workout Schedule Week 13

 

Day 1 – Yoga X

Day 2 – Core Synergistics

Day 3 – Kenpo X

Day 4 – X Stretch

Day 5 – Cardio X

Day 6 – Yoga X

Day 7 – Rest or X Stretch

P90X Doubles Benefits:

  • Increased Stamina
  • Results twice as fast
  • Maximum Muscle Gain with Maximum Weight Loss combined

With P90X doubles you get moth the combined efforts of great cardio workouts with the strength building workouts as well. The only downside of P90X doubles is that you have to commit A LOT of time everyday to working out. Sometimes you will be spending 2-3 hours a day working out. Not only that but you’ll workout In the AM followed by working out in the PM. It can be rather brutal on the body. I’d only recommended doing P90X doubles if you have completed at least 1 round of P90X Classic.  The good thing about doing P90X doubles is that if you can complete it, your determination and mindset will be very strong. As it takes a lot of motivation to workout twice a day. If your looking to get the fastest results with P90X. This might be the right choice for you. p90x workout schedule


P90X Doubles Workout Schedule

Phase 1

Weeks 1 – 3

Day 1: Chest & Back (52:50), Ab Ripper X (16:07)
Day 2: Plyometrics (58:36)
Day 3: Shoulders & Arms (59:53), Ab Ripper X (16:07)
Day 4: Yoga X (92:24)
Day 5: Legs & Back (58:56), Ab Ripper X (16:07)
Day 6: Kenpo X (58:46)
Day 7: Rest or X Stretch (57:32)

Week 4

Day 1: Yoga X (92:24)
Day 2: Core Synergistics (57:27)
Day 3: Kenpo X (58:46)
Day 4: X Stretch (57:32)
Day 5: Core Synergistics (57:27)
Day 6: Yoga X (92:24)
Day 7: Rest or X Stretch (57:32)

Phase 2

Weeks 5 – 7

Day 1: AM – Cardio X (43:18);  PM – Chest, Shoulders & Triceps (55:44), Ab Ripper X (16:07)
Day 2: Plyometrics (58:36)
Day 3: AM – Cardio X (43:18);  PM – Back & Biceps (51:36), Ab Ripper X (16:07)
Day 4: Yoga X (92:24)
Day 5: AM – Cardio X (43:18);  PM - Legs & Back (58:56), Ab Ripper X (16:07)
Day 6: Kenpo X (58:46)
Day 7: Rest or X Stretch (57:32)

Week 8

Day 1: Yoga X (92:24)
Day 2: Core Synergistics (57:27)
Day 3: Kenpo X (58:46)
Day 4: X Stretch (57:32)
Day 5: Core Synergistics (57:27)
Day 6: Yoga X (92:24)
Day 7: Rest or X Stretch (57:32)

Phase 3

Weeks 9 and 11

Day 1: AM – Cardio X (43:18);  PM - Chest & Back (52:50), Ab Ripper X (16:07)
Day 2: AM – Cardio X (43:18);  PM - Plyometrics (58:36)
Day 3: Shoulders & Arms (59:53), Ab Ripper X (16:07)
Day 4: AM – Cardio X (43:18);  PM - Yoga X (92:24)
Day 5: AM – Cardio X (43:18);  PM - Legs & Back (58:56), Ab Ripper X (16:07)
Day 6: Kenpo X (58:46)
Day 7: Rest or X Stretch (57:32)

Weeks 10 and 12

Day 1: AM – Cardio X (43:18);  PM - Chest, Shoulders & Triceps (55:44), Ab Ripper X (16:07)
Day 2: AM – Cardio X (43:18);  PM - Plyometrics (58:36)
Day 3: Back & Biceps (51:36), Ab Ripper X (16:07)
Day 4: AM – Cardio X (43:18);  PM - Yoga X (92:24)
Day 5: AM – Cardio X (43:18);  PM - Legs & Back (58:56), Ab Ripper X (16:07)
Day 6: Kenpo X (58:46)
Day 7: Rest or X Stretch (57:32)

Week 13

Day 1: Yoga X (92:24)
Day 2: Core Synergistics (57:27)
Day 3: Kenpo X (58:46)
Day 4: X Stretch (57:32)
Day 5: Core Synergistics (57:27)
Day 6: Yoga X (92:24)
Day 7: Rest or X Stretch (57:32)

 

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