P90X Schedule

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Complete P90X Workout Schedule Below.

  • Classic: 3 days of resistance and 3 days of cardio and yoga.
  • Lean: 2 days of resistance and 4 days of cardio/yoga.
  • Doubles: Classic program + Cardio extra sessions.

Phase 1

Weeks 1-3

  Classic Doubles Leans
       
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

  Classic Doubles Leans
       
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

Weeks 5-7

  Classic Doubles Leans
       
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

  Classic Doubles Leans
       
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

Weeks 9 and 11

  Classic Doubles Leans
       
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

  Classic Doubles Leans
       
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

Weeks 13

  Classic Doubles Leans
       
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

 

 

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