P90X Workout Schedule

P90X Workout Schedule

Posted in P90X Workout Schedule on April 28th, 2015 by admin – Comments Off on P90X Workout Schedule

The P90X schedule variations include  Classic, Doubles and Lean :

Classic the most basic routine, the regular type, other two are based on it. Lean is for the people who prefer more cardio and a little less upper body resistance. Doubles is the same as Classic but after 30 days you add cardio, so its an A.M and P.M workout. The difference between these schedules are the combination of different workouts in daily basis to make it effective for getting faster and better results.

  • Classic: This routine offers three days of resistance (with the use of free weights or resistance bands that will have to be purchased separately) and three days of cardio and yoga.
  • Lean: This routine offers two days of resistance and four days of cardio/yoga.
  • Doubles: This routine is nothing more than the Classic program with extra cardio thrown in. Typically, a person will do the regular program in the morning and then will do the extra cardio in the evening. Its very intensive and for people who want to serious strength training.

It’s recommended to start with the classic or lean routines first and to leave the doubles for when you’re more advanced. It’s commendable to want to rush through the system by doing as much as possible, but you must consider that your body can only do so much. It’s better to start slow and build up, especially if you’re not used to exercising. If you try to do too much too soon, you’ll only burn out and you’ll never complete the ninety days.

Phase 1ClassicDoublesLeans
Weeks 1~3
Day 1Chest & Back, Ab Ripper X Chest & Back, Ab Ripper X Core Synergistics
Day 2Plyometrics
Plyometrics Cardio X
Day 3Shoulders & Arms, Ab Ripper X Shoulders & Arms, Ab Ripper X Shoulders & Arms, Ab Ripper X
Day 4Yoga XYoga XYoga X
Day 5Legs & Back, Ab Ripper X Legs & Back, Ab Ripper X Legs & Back, Ab Ripper X
Day 6Kenpo X
Kenpo X Kenpo X
Day 7Rest or X Stretch Rest or X Stretch Rest or X Stretch
Week 4
Day 1Yoga X Yoga X Yoga X
Day 2Core Synergistics
Core Synergistics Core Synergistics
Day 3Kenpo X Kenpo X Kenpo X
Day 4X Stretch
X Stretch X Stretch
Day 5Core Synergistics Core Synergistics Core Synergistics
Day 6Yoga X
Yoga X Yoga X
Day 7Rest or X Stretch Rest or X Stretch Rest or X Stretch

Phase 2ClassicDoublesLeans
Weeks 5~7
Day 1 Chest, Shoulders & Triceps,
Ab Ripper X
[AM] Cardio X;
[PM] Chest, Shoulders & Triceps, Ab Ripper X
Core Synergistics
Day 2Plyometrics Plyometrics Cardio X
Day 3Back & Biceps, Ab Ripper X [AM] Cardio X;
[PM] Back & Biceps, Ab Ripper X
Chest, Shoulders & Triceps, Ab Ripper X
Day 4Yoga XYoga XYoga X
Day 5Legs & Back, Ab Ripper X [AM] Cardio X;
[PM] Legs & Back, Ab Ripper X
Legs & Back, Ab Ripper X
Day 6Kenpo X Kenpo X Kenpo X
Day 7Rest or X Stretch Rest or X Stretch Rest or X Stretch
Week 8
Day 1Yoga X Yoga X Yoga X
Day 2Core Synergistics
Core Synergistics
Core Synergistics
Day 3Kenpo X Kenpo X Kenpo X
Day 4X Stretch
X Stretch
X Stretch
Day 5Core Synergistics Core Synergistics Cardio X
Day 6Yoga X
Yoga X
Yoga X
Day 7Rest or X Stretch Rest or X Stretch Rest or X Stretch

Phase 3ClassicDoublesLean
Weeks 9 and 11
Day 1Chest & Back, Ab Ripper X[AM] Cardio X
[PM] Chest & Back, Ab Ripper X
Chest & Back, Ab Ripper X
Day 2Plyometrics[AM] Cardio X
[PM] Plyometrics
Cardio X
Day 3Shoulders & Arms, Ab Ripper X Shoulders & Arms, Ab Ripper X Shoulders & Arms, Ab Ripper X
Day 4Yoga X[AM] Cardio X
[PM] Yoga X
Yoga X
Day 5Legs & Back, Ab Ripper X [AM] Cardio X
[PM] Legs & Back, Ab Ripper X
Core Synergistics
Day 6Kenpo X
Kenpo XKenpo X
Day 7Rest or X Stretch Rest or X Stretch Rest or X Stretch
Weeks 10 and 12
Day 1Chest, Shoulders & Triceps, Ab Ripper X [AM] Cardio X
[PM] Chest, Shoulders & Triceps, Ab Ripper X
Chest, Shoulders & Triceps, Ab Ripper X
Day 2Plyometrics [AM] Cardio X
[PM] Plyometrics
Cardio X
Day 3Back & Biceps, Ab Ripper X Back & Biceps, Ab Ripper X Back & Biceps, Ab Ripper X
Day 4Yoga X
[AM] Cardio X
[PM] Yoga X
Yoga X
Day 5Legs & Back, Ab Ripper X [AM] Cardio X
[PM] Legs & Back, Ab Ripper X
Core Synergistics
Day 6Kenpo X
Kenpo X
Kenpo X
Day 7Rest or X Stretch Rest or X Stretch Rest or X Stretch
Week 13
Day 1Yoga X Yoga X Yoga X
Day 2Core SynergisticsCore SynergisticsCore Synergistics
Day 3Kenpo XKenpo X Kenpo X
Day 4X Stretch
X Stretch
X Stretch
Day 5Core Synergistics Core Synergistics Cardio X
Day 6Yoga X
Yoga X
Yoga X
Day 7Rest or X Stretch Rest or X Stretch Rest or X Stretch

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Should You Choose the P90X Classic, Doubles or Lean Workout?

Posted in P90X Workout Schedule on May 28th, 2012 by admin – Comments Off on Should You Choose the P90X Classic, Doubles or Lean Workout?

If you’ve chosen to get in shape using the P90X home workout program, you’ve made a wise choice. This workout is organized into training blocks that are designed to challenge your body with a technique called ‘muscle confusion’. Put simply, muscle confusion consists of hitting your muscles at various angles using different types of workouts and routines. The idea is to keep you from reaching a plateau in your training. This ensures fast results as your muscles remained ‘confused’ all throughout the workout, which ensures maximum muscular growth, fat loss and body conditioning at all times.

How Does It Work?

The P90X workout is separated into four-week blocks, with three-weeks of intense workouts and one recovery week. The recovery week isn’t quite like it sounds, however. This is a week where you put the heavy stuff on hold, but you still work. The idea is to keep your muscles working, while also allowing them to recover for the intense workout to come for the second week.

The training will then switch up after the recovery week, so as to confuse your muscles even more. This will continue for three weeks and then you’ll go through another recovery week, whereby the workout will be switched up again for the final four-week block. The entire workout is scientifically developed to build strength, endurance and flexibility in just 90 days.

But the best part about P90X is that it’s completely customizable, depending on your needs and fitness goals. The three methods include:

  • P90X Classic: This is the original P90X home workout, which focuses on cardio, resistance, balance and conditioning, all in one easy-to-follow workout routine.
  • P90X Doubles: The doubles program consists of the original plan plus three to four extra cardio exercises per week. Typically, people will do the regular workout in the morning and then cardio in the evening, or vice versa.
  • P90X Lean: The lean program focuses more on cardio than resistance and is perfect for dropping more fat or for those who may be nervous about starting the Classic workout the first time around.

Regardless of which method you follow, P90X will get you into the best shape of your life if you follow the workouts exactly as they’re stated in the program, and you follow the included eating guide. But the following descriptions may help you decide that one method is perfect for you over all the others.

P90X Classic

P90X Classic is the original design of this home workout system, and uses all of the workouts except one. Cardio X won’t be used at all in this workout, but you can use it if you choose the Doubles method.

The Classic workout consists of:

For Weeks 1Through 3, you’ll do:

Day 1: Chest & Back along with Ab Ripper X

Day 2: Plyometrics

Day 3: Shoulders and Arms and Ab Ripper X

Day 4: Yoga X

Day 5: Legs & Back and Ab Ripper X

Day 6: Kenpo X

Day 7: Rest (Or you can use X Stretch)

Then the following will be done for recovery Week 4:

 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

Then, we’ll switch things up for Weeks 5 through 7:

Day 1: Chest, Shoulders and Triceps, along with Ab Ripper X

Day 2: Plyometrics

Day 3: Back and Biceps and Ab Ripper X

Day 4: Yoga X

Day 5: Legs and Back and Ab Ripper X

Day 6: Kenpo X

Day 7: Rest or X Stretch

For our recovery Week 8, we’re going to do the same as we did in Week 4.

Then, for the last week, we’re really going to switch it up. For Weeks 9 and 10, we’ll do:

Day 1: Chest and Back and Ab Ripper X

Day 2: Plyometrics

Day 3: Shoulders and Arms and Ab Ripper X

Day 4: Yoga X

Day 5: Legs and Back and Ab Ripper X

Day 6: Kenpo X

Day 7: Rest or X Stretch

And then for Weeks 10 and 12, we’ll do:

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

Day 2: Plyometrics

Day 3: Back and Biceps and Ab Ripper X

Day 4: Yoga X

Day 5: Legs and Back and Ab Ripper X

Day 6: Kenpo X

Day 7: Rest or X Stretch

Then, for our final recovery Week 13, we’ll do the same as we did in Week 4.

P90X Doubles

If you want a killer workout and you find that P90X just isn’t challenging enough, you can try the doubles workout. This is where you will add an extra cardio workout to the Classic plan three or four days per week. This provides extra cardio conditioning and is for any athlete looking to increase performance or for anyone with much more weight to lose than normal.

According to the P90X guide, you should be free of injury and you should be in top physical condition before you try the doubles phase of the workout. This is the most intense version of the P90X program, and is usually reserved for the extreme athlete or for those doing multiple rounds of the system.

P90X Lean

The P90X lean plan focuses more on cardio than resistance and this method is perfect for anyone who is timid about trying the classic plan the first time around. The lean program will help you lose fat, however, since it focuses heavily on putting you into that fat burning cardio zone that is necessary for dropping the pounds. For the P90X lean program, you won’t perform the plyometrics or the legs and back workouts. But you will sweat, as the cardio workouts are designed to burn the maximum amount of calories in the shortest possible time.

And there you have it: Three workouts in one, enabling you to tailor the entire program for your specific needs. Whether you want to lose that gut, get ripped like never before or you want to outperform everyone else on the field, track or court, there is a P90X program for you. Which one will you choose? Leave your comments below and let us know!

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