P90X Workout Schedule
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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
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
Phase 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
Phase 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
- 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
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)
Lloyd, I wanted to get a personalized P90x workout like suggested in your youtube videos. Can you email me.
I just started a few days ago, but I think I need an adjusted p90x. I would like to build more muscle, I am 38 and I cycle around 120 miles a week up until I got sick a few weeks ago. Decided to stay off the bike and gain some muscle. I am a skinny /chubby guy. But not really that chubby now, just need to get rid of that extra fat around mid section. When I was your age I was exactly like you but after years of eating and not working out I got that extra weight around mid section. I have lost about 15 lbs since July 15th. So I am now down to what my withings scale says 11% body fat, but it seems like that is mostly around my gut, because i have skinny arms, shoulders, legs. Anway. hit me up, and thanks a ton. Keep up the hard work.
Dear Andrew,
The P90X Mass schedule im following right now has cardio once a week. If your riding your bike that much this should be an okay schedule to follow as it will focus on building mass muscle. If your interested in that schedule I just need an email that has access to google documents and which day you want the schedule to start on. (example tomorrow or something).
I’m looking for a custom workout as well, you seem to have a similar body type to me being real small, while I weigh in at 30 lbs heavier then you I believe its mostly fat, (skinny fat) can you email me a customized work program, and maybe the correct way to eat? The nutrition plan and everything is extremely confusing to me, and any help would be greatly appreciated along with when and what times to take or eat food/shakeology whatever please let me know!
Thankyou for your time. I look forward to he aring from you. please email me @ kcomfort001@gmail.com
If this is your first time starting P90X I’d start with Classic to get used to the rounds. After that I’d go into P90X Lean to tone up. As far as the correct way to eat and how many calories to consume, sign up on the website fatsecret.com. I use their android app for my phone to count calories. Helps with hitting my goal. Just simply put that your looking to either loose weight or gain weight and it will come up with the correct caloric intake for you based on your height,weight, age ect. If your looking to gain weight then I’d go with the P90X Mass Schedule that I have on here. Either way let me know which P90X Schedule interests you and i’ll email you the spreadsheet from google documents. With shakeology, I take my scoop once a day in the morning with breakfast
Thanks!
-Lloyd Sterling