Directory:P90X Workout Schedule Wiki

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P90X Workout Schedules

The workout can be modified into the "lean" version aimed primarily at women which substitutes most of the strength training with cardio and stretching. The program can also be modified into an even more strenuous "doubles" version aimed at athletes looking to get back into competitive shape by combining the classic P90X workout plan with a Cardio X session starting in phase two during each strength training day.

Classic Training block

Weeks-1-2-3*	Week-4*	Weeks-5-6-7*	Week-8*	Weeks-9-11*	Weeks-10-12*	Week-13*
1-Chest and Back 2-Plyometrics 3-Shoulders and Arms 4-Yoga X 5-Legs and Back 6-Kenpo X 7-Rest or X Stretch	1-Yoga X 2-Core Synergistics 3-Kenpo X 4-X Stretch 5-Core Synergistics 6-Yoga X 7-Rest or X Stretch	1-Chest, Shoulders And Triceps 2-Plyometrics 3-Back and Biceps 4-Yoga X 5-Legs and Back 6-Kenpo X 7-Rest or X Stretch	1-Yoga X 2-Core Synergistics 3-Kenpo X 4-X Stretch 5-Core Synergistics 6-Yoga X 7-Rest or X Stretch	1-Chest and Back 2-Plyometrics 3-Shoulders and Arms 4-Yoga X 5-Legs and Back 6-Kenpo X 7-Rest or X Stretch	1-Chest, Shoulders And Triceps 2-Plyometrics 3-Back and Biceps 4-Yoga X 5-Legs and Back 6-Kenpo X 7-Rest or X Stretch	1-Yoga X 2-Core Synergistics 3-Kenpo X 4-X Stretch 5-Core Synergistics 6-Yoga X 7-Rest or X Stretch

Doubles Training Block

Weeks-1-2-3*	Week-4*	Weeks-5-6-7*	Week-8*	Weeks-9-11*	Weeks-10-12*
1-Chest and Back 2-Plyometrics 3-Shoulders and Arms 4-Yoga X 5-Legs and Back 6-Kenpo X 7-Rest or X Stretch	1-Yoga X 2-Core Synergistics 3-Kenpo X 4-X Stretch 5-Core Synergistics 6-Yoga X 7-Rest or X Stretch	1- A.M. Cardio X ~ P.M. Chest, Shoulders And Triceps 2-Plyometrics 3-A.M. Cardio X ~ P.M. Back and Biceps 4-Yoga X 5-A.M. Cardio X ~ P.M. Legs and Back 6-Kenpo X 7-Rest or X Stretch	1-Yoga X 2-Core Synergistics 3-Kenpo X 4-X Stretch 5-Core Synergistics 6-Yoga X 7-Rest or X Stretch	1-A.M. Cardio X ~ P.M. Chest and Back 2-A.M. Cardio X ~ P.M. Plyometrics 3-Shoulders and Arms 4-A.M. Cardio X ~ P.M. Yoga X 5-A.M. Cardio X ~ P.M. Legs and Back 6-Kenpo X 7- Rest or X Stretch	1-A.M. Cardio X ~ P.M.Chest, Shoulders And Triceps 2- Cardio X ~ P.M.Plyometrics 3-Back and Biceps 4-Cardio X ~ P.M.Yoga X 5-Cardio X ~ P.M.Legs and Back 6-Kenpo X 7-Rest or X Stretch

Lean Training Block

Weeks-1-2-3*	Week-4*	Weeks-5-6-7*	Week-8*	Weeks-9-11*	Weeks-10-12*
1-Core Synergistics 2-Cardio X 3-Shoulders and Arms 4-Yoga X 5-Legs and Back 6-Kenpo X 7-Rest or X Stretch	1-Yoga X 2-Core Synergistics 3-Kenpo X 4-X Stretch 5-Core Synergistics 6-Yoga X 7-Rest or X Stretch	1-Core Synergistics 2-Cardio X 3- Chest, Shoulders And Triceps 4-Yoga X 5-Legs and Back 6-Kenpo X 7-Rest or X Stretch	1-Yoga X 2-Core Synergistics 3-Kenpo X 4-X Stretch 5-Core Synergistics 6-Yoga X 7-Rest or X Stretch	1-Chest and Back 2-Cardio X 3-Shoulders and Arms 4-Yoga X 5-Core Synergistics 6-Kenpo X 7- Rest or X Stretch	1-Chest, Shoulders And Triceps 2- Cardio X 3-Back and Biceps 4-Yoga X 5-Core Synergistics 6-Kenpo X 7-Rest or X Stretch

Exercise breakdown

The "classic" version of the program requires 13 weeks of 6-day workouts with an optional stretch on the seventh day. On most of the weeks, Days 1, 3, and 5 of the workout are strength-training for various parts of the body like biceps, triceps, shoulders, back, and legs. On these days, a 16-minute Abs session is included after the regular workouts. Days 2, 4, and 6 are for the cardio-related exercises: plyometrics, yoga, and kenpo, respectively.

The program begins with three weeks of the same six days of exercises repeated every week. Weeks 5 through 7 are similar to weeks 1 through 3 except that some of the strength training routines are different. Weeks 9-12 then alternate between the exercises from weeks 1-3 and 5-7. Weeks 4, 8, and 13 are designated "rest" weeks which don't include strength training but instead consist entirely of the cardio-related exercises with core synergistics and stretching added in as well.

Exercise	Week	Muscles Worked	Type	Ab Ripper X
Chest and Back	1-3, 9, 11	Pectorals, Back, Biceps	Strength Training	Yes
Plyometrics	1-3, 5-7, 9-12	Legs, Full Body	Cardio	No
Shoulders and Arms	1-3, 9, 11	Biceps, Triceps, Shoulders	Strength Training	Yes
Yoga X	1-13	Full Body	Stretch	No
Legs and Back	1-3, 5, 7, 9-12	Quads, Hamstring, Calves, Back	Strength Training	Yes
Kenpō X	1-13	Legs, Arms Full Body	Cardio	No
X Stretch	1-13	Full Body	Stretch	No
Core Synergistics	4, 8, 13	Full Body	Strength Training	No
Chest, Shoulders And Triceps	5-7, 10, 12	Pectorals, Shoulders, Triceps	Strength Training	Yes
Back and Biceps	5-7, 10, 12	Back, Biceps	Strength Training	Yes
Cardio X	Optional	Full Body	Cardio	No
Ab Ripper X	Optional	Abdominals	Strength Training	N/A