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Directory:P90X Workout Schedule Wiki (view source)
Revision as of 00:25, 19 February 2010
, 00:25, 19 February 2010New page: {{Page Creations}} Below is the new home for the P90X workout schedule in wiki after being taken off of Wikipedia. Enjoy. ===P90X Workout Schedules=== The workout can be modified into t...
{{Page Creations}}
Below is the new home for the P90X workout schedule in wiki after being taken off of Wikipedia. Enjoy.
===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====
{| class="wikitable"
|-
! '''Weeks-1-2-3*'''
! '''Week-4*'''
! '''Weeks-5-6-7*'''
! '''Week-8*'''
!'''Weeks-9-11*'''
! '''Weeks-10-12*'''
! '''Week-13*'''
|- style="text-align:center; color:#000000;background-color:#FFFFFF;padding:0.3em"
|''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 ====
{| class="wikitable"
|-
! '''Weeks-1-2-3*'''
! '''Week-4*'''
! '''Weeks-5-6-7*'''
! '''Week-8*'''
!'''Weeks-9-11*'''
! '''Weeks-10-12*'''
|- style="text-align:center; color:#000000;background-color:#FFFFFF;padding:0.3em"
|''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 ====
{| class="wikitable"
|-
! '''Weeks-1-2-3*'''
! '''Week-4*'''
! '''Weeks-5-6-7*'''
! '''Week-8*'''
!'''Weeks-9-11*'''
! '''Weeks-10-12*'''
|- style="text-align:center; color:#000000;background-color:#FFFFFF;padding:0.3em"
|''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 brachii muscle|biceps]], [[Triceps brachii muscle|triceps]], [[Deltoid muscle|shoulders]], back, and [[Quadriceps femoris muscle|legs]]. On these days, a 16-minute [[Human abdomen|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.
{|style="float:center; font-size: smaller" class="wikitable"
|- style="text-align:center; color:#000000;background-color:#D2691E;padding:0.3em"
! Exercise
! Week
! Muscles Worked
! Type
! Ab Ripper X
|- style="text-align:center; color:#000000;background-color:#FFFFFF;padding:0.3em"
| Chest and Back
| 1-3, 9, 11
| Pectorals, Back, Biceps
| Strength Training
| Yes
|- style="text-align:center; color:#000000;background-color:#FFFFFF;padding:0.3em"
| [[Plyometrics]]
| 1-3, 5-7, 9-12
| Legs, Full Body
| Cardio
| No
|- style="text-align:center; color:#000000;background-color:#FFFFFF;padding:0.3em"
| Shoulders and Arms
| 1-3, 9, 11
| Biceps, Triceps, Shoulders
| Strength Training
| Yes
|- style="text-align:center; color:#000000;background-color:#FFFFFF;padding:0.3em"
| [[Yoga]] X
| 1-13
| Full Body
| Stretch
| No
|- style="text-align:center; color:#000000;background-color:#FFFFFF;padding:0.3em"
| Legs and Back
| 1-3, 5, 7, 9-12
| Quads, Hamstring, Calves, Back
| Strength Training
| Yes
|- style="text-align:center; color:#000000;background-color:#FFFFFF;padding:0.3em"
| [[Kenpō]] X
| 1-13
| Legs, Arms Full Body
| Cardio
| No
|- style="text-align:center; color:#000000;background-color:#FFFFFF;padding:0.3em"
| X [[Stretch]]
| 1-13
| Full Body
| Stretch
| No
|- style="text-align:center; color:#000000;background-color:#FFFFFF;padding:0.3em"
| Core Synergistics
| 4, 8, 13
| Full Body
| Strength Training
| No
|- style="text-align:center; color:#000000;background-color:#FFFFFF;padding:0.3em"
| Chest, Shoulders And Triceps
| 5-7, 10, 12
| Pectorals, Shoulders, Triceps
| Strength Training
| Yes
|- style="text-align:center; color:#000000;background-color:#FFFFFF;padding:0.3em"
| Back and Biceps
| 5-7, 10, 12
| Back, Biceps
| Strength Training
| Yes
|- style="text-align:center; color:#000000;background-color:#FFFFFF;padding:0.3em"
| [[Cardio]] X
| Optional
| Full Body
| Cardio
| No
|- style="text-align:center; color:#000000;background-color:#FFFFFF;padding:0.3em"
| Ab Ripper X
| Optional
| Abdominals
| Strength Training
| N/A
|}
Below is the new home for the P90X workout schedule in wiki after being taken off of Wikipedia. Enjoy.
===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====
{| class="wikitable"
|-
! '''Weeks-1-2-3*'''
! '''Week-4*'''
! '''Weeks-5-6-7*'''
! '''Week-8*'''
!'''Weeks-9-11*'''
! '''Weeks-10-12*'''
! '''Week-13*'''
|- style="text-align:center; color:#000000;background-color:#FFFFFF;padding:0.3em"
|''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 ====
{| class="wikitable"
|-
! '''Weeks-1-2-3*'''
! '''Week-4*'''
! '''Weeks-5-6-7*'''
! '''Week-8*'''
!'''Weeks-9-11*'''
! '''Weeks-10-12*'''
|- style="text-align:center; color:#000000;background-color:#FFFFFF;padding:0.3em"
|''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 ====
{| class="wikitable"
|-
! '''Weeks-1-2-3*'''
! '''Week-4*'''
! '''Weeks-5-6-7*'''
! '''Week-8*'''
!'''Weeks-9-11*'''
! '''Weeks-10-12*'''
|- style="text-align:center; color:#000000;background-color:#FFFFFF;padding:0.3em"
|''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 brachii muscle|biceps]], [[Triceps brachii muscle|triceps]], [[Deltoid muscle|shoulders]], back, and [[Quadriceps femoris muscle|legs]]. On these days, a 16-minute [[Human abdomen|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.
{|style="float:center; font-size: smaller" class="wikitable"
|- style="text-align:center; color:#000000;background-color:#D2691E;padding:0.3em"
! Exercise
! Week
! Muscles Worked
! Type
! Ab Ripper X
|- style="text-align:center; color:#000000;background-color:#FFFFFF;padding:0.3em"
| Chest and Back
| 1-3, 9, 11
| Pectorals, Back, Biceps
| Strength Training
| Yes
|- style="text-align:center; color:#000000;background-color:#FFFFFF;padding:0.3em"
| [[Plyometrics]]
| 1-3, 5-7, 9-12
| Legs, Full Body
| Cardio
| No
|- style="text-align:center; color:#000000;background-color:#FFFFFF;padding:0.3em"
| Shoulders and Arms
| 1-3, 9, 11
| Biceps, Triceps, Shoulders
| Strength Training
| Yes
|- style="text-align:center; color:#000000;background-color:#FFFFFF;padding:0.3em"
| [[Yoga]] X
| 1-13
| Full Body
| Stretch
| No
|- style="text-align:center; color:#000000;background-color:#FFFFFF;padding:0.3em"
| Legs and Back
| 1-3, 5, 7, 9-12
| Quads, Hamstring, Calves, Back
| Strength Training
| Yes
|- style="text-align:center; color:#000000;background-color:#FFFFFF;padding:0.3em"
| [[Kenpō]] X
| 1-13
| Legs, Arms Full Body
| Cardio
| No
|- style="text-align:center; color:#000000;background-color:#FFFFFF;padding:0.3em"
| X [[Stretch]]
| 1-13
| Full Body
| Stretch
| No
|- style="text-align:center; color:#000000;background-color:#FFFFFF;padding:0.3em"
| Core Synergistics
| 4, 8, 13
| Full Body
| Strength Training
| No
|- style="text-align:center; color:#000000;background-color:#FFFFFF;padding:0.3em"
| Chest, Shoulders And Triceps
| 5-7, 10, 12
| Pectorals, Shoulders, Triceps
| Strength Training
| Yes
|- style="text-align:center; color:#000000;background-color:#FFFFFF;padding:0.3em"
| Back and Biceps
| 5-7, 10, 12
| Back, Biceps
| Strength Training
| Yes
|- style="text-align:center; color:#000000;background-color:#FFFFFF;padding:0.3em"
| [[Cardio]] X
| Optional
| Full Body
| Cardio
| No
|- style="text-align:center; color:#000000;background-color:#FFFFFF;padding:0.3em"
| Ab Ripper X
| Optional
| Abdominals
| Strength Training
| N/A
|}