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.
P90x Workout Schedule – Phase 3
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 |