p90x workout schedule

Click the below photo to download p90x calendar pdf

p90x workout schedule

There are three schedules in the pacakge:

  • p90x classic schedule
  • p90x doubles schedule
  • p90x lean schedule

p90x-ad


p90x classic schedule worksheets pdf

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Weeks 1, 2, 3
 Chest & Back
Ab Ripper X
 Plyometrics  Shoulders & Arms
Ab Ripper X
 Yoga X  Legs & Back
Ab Ripper X
 Kenpo X Rest
or
X Stretch
Weeks 4
 Yoga X  Core Synergistics Kenpo X  X Stretch  Core Synergistics  Yoga X  Rest
or
X Stretch
Weeks 5, 6, 7
 Chest,Shoulders & Triceps
Ab Ripper X
 Plyometrics Back & Biceps
Ab Ripper X
 Yoga X  Legs & Back
Ab Ripper X
 Kenpo X  Rest
or
X Stretch
Weeks 8
 Yoga X  Core Synergistics  Kenpo X  X Stretch  Core Synergistics  Yoga X  Rest
or
X Stretch
Weeks 9, 11
 Chest & Back
Ab Ripper X
 Plyometrics  Shoulders & Arms
Ab Ripper X
 Yoga X  Legs & Back
Ab Ripper X
Kenpo X  Rest
or
X Stretch
 Weeks 10, 12
Chest,Shoulders & Triceps
Ab Ripper X
 Plyometrics  Back & Biceps
Ab Ripper X
 Yoga X Legs & Back
Ab Ripper X
 Kenpo X Rest
or
X Stretch

 

 


p90x doubles schedule

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Week 1, 2, 3
Chest & Back
Ab Ripper X
Plyometrics Shoulders & Arms
Ab Ripper X
Yoga X Legs & Back
Ab Ripper X
Kenpo X Rest
or
X Stretch
Week 4
Yoga X Core Synergistics Kenpo X X Stretch Core Synergistics Yoga X Rest
or
X Stretch
Week 5, 6, 7
AM Cardio X; PM Chest
Shoulders & Triceps
Ab Ripper X
Plyometrics AM Cardio X; PM Back & Biceps
Ab Ripper X
Yoga X AM Cardio X; PM Legs & Back
Ab Ripper X
Kenpo X Rest
or
X Stretch
Week 8
Yoga X Core Synergistics Kenpo X X Stretch Core Synergistics Yoga X Rest
or
X Stretch
Week 9,11
AM Cardio X; PM Chest & Back
Ab Ripper X
 AM Cardio X; PM Plyometrics Shoulders & Arms
Ab Ripper X
AM Cardio X; PM Yoga X  AM Cardio X; PM Legs & Back
Ab Ripper X
 Kenpo X  Rest
or
X Stretch
 Week 10, 12
AM Cardio X; PM Chest
Shoulders & Triceps
Ab Ripper X
AM Cardio X; PM Plyometrics Back & Biceps
Ab Ripper X
AM Cardio X; PM Yoga X AM Cardio X; PM Legs & Back
Ab Ripper X
Kenpo X  Rest
or
X Stretch

 

 


p90x lean workout schedule

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Weeks 1, 2, 3
Core Synergistics Cardio X Shoulders & Arms
Ab Ripper X
Yoga X Legs & Back
Ab Ripper X
Kenpo X Rest
or
X Stretch
Weeks 4
Yoga X Core Synergistics Kenpo X X Stretch Cardio X Yoga X Rest
or
X Stretch
Weeks 5, 6, 7
Core Synergistics Cardio X Chest,Shoulders & Triceps
Ab Ripper X
Yoga X Legs & Back
Ab Ripper X
Kenpo X Rest
or
X Stretch
Weeks 8
Yoga X Core Synergistics Kenpo X X Stretch Cardio X Yoga X Rest
or
X Stretch
Weeks 9,11
 Chest & Back
Ab Ripper X
 Cardio X  Shoulders & Arms
Ab Ripper X
 Yoga X  Core Synergistics  Kenpo X  Rest
or
X Stretch
Weeks 10, 12
Chest,Shoulders & Triceps
Ab Ripper X
 Cardio X  Back & Biceps
Ab Ripper X
 Yoga X Core Synergistics  Kenpo X Rest
or
X Stretch

 

 


 

P90X Fitness Guide – Extreme Training System

If you are one of the thousands of p90x fanatics out there, we know you have a high level of expectations. You expect the best quality in your fitness products, workouts, pull-up bars. and nutritional support. You work harder than most people because you want the best results for your effort. You want EXTREME results. So if you want more p90x, Tony Horton has delivered it.

Tony took on your challenge and created these all-new, ultra-concentrated workouts that rev up your cardio, rip and shred your muscles, and build strength in new ways you have probably never experienced before.

 

 


p90x-ad


P90X Workout Overview

1. interval X Plus
This extraordinarily effective roller coaster ride will take you from low to medium to high intensity in a rhythm that revs your metabolism to peak levels. But it is not just cardio: you will strengthen and sculpt your upper and lower body for more power and performance.

2. Kenpo Cardio plus
This workout is a fusion of cardio and keno karate with the intensity cranked up to 11 it’s a fast-paced, all-out session that will improve your stamina, balance, and agility, Experience new combinations that are not just challenging, they are fun. You will lock forward to this dynamic sweat fest in your P90X rotation.

3. Upper Plus
You won’t just max out one or two muscle groups in this intense workout-your whole upper body is coming along for the ride: arms, back, chest, shoulders, delts, biceps, triceps – you name it. You will sculpt it.

4. Total Body Plus
Tony takes your entire body through sculpting,strengthening, and just plain shredding sets. Each muscle group will take turns recuperating while you blast another until you have got nothing left but quivering muscles.

5. Abs/Core Plus
Tony’s ultimate ab and core workout alternates hanging, standing, plank , and mat moves that target your upper abs, lower abs, obliques, and entire core in ways you never thought possible.

Leave a Reply

Your email address will not be published. Required fields are marked *