P90X Workout Schedule – Classic Doubles Lean

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

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

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

The first phase of P90X2 is the foundation phase which is designed to last from 3-6 weeks. To prepare you for the rest of the program and for a higher level of intensity, it focuses on developing balance and strengthening your core.
Day 1: X2 core focuses on the body’s core, which is in the form of an X shape if you were to draw lines from one arm to its opposite leg and repeat on the other side of the body. It’s where all movement begins and ends.
Day 2: Plyocide: A workout combining traditional movements in workouts with both mind and coordination drills to increase both speed and endurance.
Day 3: Rest or X2 recovery and Mobility: The myofascial release technique increases mobility and works out kinks and knots in the body.
Day 4: X2 Total Body and X2 Ab Ripper: The total body workout uses both instability and resistance together to force the muscles to work in the way that guarantees results. The most important aspect is form.
Day 5: Yoga: Yoga focuses on relaxing both the mind and body while increasing range of motion and muscle strength. It has been shortened from 93 down to 66 minutes from Yoga X.
Day 6: X2 Balance + Power: This workout pushes on limits and is basically an addition to where X2 ends its cycle. The movements are explosive and combined with strength to force you to move beyond your comfort zone.
Day 7: Rest or X2 Recovery and Mobility

The second phase builds on the skills that were learned and strengthened during phase one. It’s the strength phase and lasts from 3-6 weeks. They are split into sections so you work out 2-3 muscle groups during each workout. Phase 2 is where you can expect to see the largest change in muscle tone or fat loss. If using the program primarily to lose fat or build muscle, instead of giving yourself a challenge or to stay fit, you’ll definitely want to spend the full 6 weeks on this portion of the program.
Day 1: Chest + Back + Balance + X2 Ab ripper: Similar to the original chest + back, the exercises focus on the back and chest but done in unstable positioning to force the muscles to work.
Day 2: Plyocide
Day 3: Rest or X2 Recovery + Mobility
Day 4: X2 Shoulders + Arms +X2 Ab Ripper: This workout focuses on strengthening the shoulders to reduce the chances of injury and increase stability.
Day 5: X2 Yoga
Day 6: Base + Back & X2 Ab Ripper: Works on both the back and base of the body which include the greatest number of muscles but gives meaning to the phrase “hurts so good.”
Day 7: Rest or X2 Recovery + Mobility

The third and final phase of the program is the performance phase which focuses on building endurance and increasing levels of performance. It lasts from 3-4 weeks and is also known as the “money” phase of the program. It is the most intense phase of the entire program and utilizes PAP or Post Activation Potentiation.
Day 1: P.A.P Lower: The strength you’ve gained during the first two phases of the program come to work here. The workouts are done in two different four-round movement cycles that have tested even the fittest athletes.
Day 2: P.A.P Upper: Moves the P.A.P. action to the upper body and leaves you feeling loose and springy after an intense workout.
Day 3: X2 Yoga
Day 4: Rest or X2 Recovery + Mobility
Day 5: P.A.P. Lower
Day 6: P.A.P. Upper
Day 7: Rest or X2 Recovery + Mobility
Recovery is another portion of the program that you decide when to do during the program. It should be done when you feel it is in order and is not limited to a specific time-frame.

	Phase 1	Phase 2	Phase 3	Recovery Week
	FOUDATION 3 to 6 Weeks	STRENGTH 3 to 6 Weeks	PERFORMANCE 3 to 4 Weeks	to be done whenever you need it
Day 1	X2 core	Chest + Back + Balance & X2 Ab Ripper	P.A.P. Lower	X2 Recovery + Mobility
Day 2	Plyoicde	Plyocide	P.A.P. Upper	X2 Yoga
Day 3	Rest or X2 Recovery + Mobility	Rest or X2 Recovery + Mobility	X2 Yoga	X2 Recovery + Mobility
Day 4	X2 totall Body & X2 Ab Ripper	X2 Shoulders + Arms & X2 Ab Ripper	Rest or X2 Recovery + Mobility	X2 Yoga
Day 5	X2 Yoga	X2 Yoga	P.A.P. Lower	X2 Recovery + Mobility
Day 6	X2 balance + Power	Base + Back & X2 Ab Ripper	P.A.P. Upper	X2 Yoga
Day 7	Rest or X2 Recovery + Mobility	Rest or X2 Recovery + Mobility	Rest or X2 Recovery + Mobility	Rest or X2 Recovery + Mobility