P90X Workout Schedule |PDF| Classic, Lean, & Doubles

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p90x workout schedule

Who thought that now we will be thinking and following a home workout, but it is now a reality. Most of the people who use to do a home workout or even the people who are thinking of starting. P90x is something that; they have for-sure listened or have came-across. A usual p90x workout schedule mainly consists of home-workout with minimal or no equipment. All you need is the will of doing something great and improve your health and lifestyle. In addition to that, p90x has always received and being complimented by various health and fitness experts. Lot’s of people ask various question regarding p90x we will try to cover every one of them.

What is p90x

P90x is a workout program introduce by one of the best fitness mentor Tony Horton with the help of CEO of Beach Body Carl Daikeler. P90x has promised to get a beach body in less than 3 months with the help of their fitness regime.

The p90x workout schedule includes from fitness guide to diet plan according to various body type. It will be provided in various sets of DVD’s, who’s the main reason is to strengthen your muscles and improve your fitness with the help of muscle Confusion.

What is Muscle Confusion?

It is relatively a newer term because we have always listened that our body growth depends on when our mind-muscle connection has a strong connection. On the other hand, Muscle confusion defined as by fitness guru Tony Horton as:

By hitting your muscles at various angles throughout the week, and then by
changing it up every few weeks, your muscles won’t have a chance to plateau.
Your body and muscles will just keep growing and getting stronger until you 
end up with a thinner, more ‘ripped’ you.

Types Of P90X Workout Schedule

Most of the new user who is thinking of opting a new p90x workout schedule doesn’t know that there are 3 types of workout to select:

Classic

This workout is a 6 days-a-week type in which 3 days are divided into resistance training workouts and remaining days you will be doing cardiovascular and yoga workouts. You need basic equipment for resistance training workouts. These equipment are such as free weights, dumbbells, barbells, resistance bands, pull up bars and exercise balls.

Lean

The people who want to either lose fat or would like to cut their muscle and fat so that more definition is there in the body. A lean workout is always advised. While they focus more on cardiovascular and yoga workouts, around 4 days a week. Rest 2 days there will be resistance training. Additionally, 7th day will either be a rest day or stretching day.

Doubles

As the name suggests; it is the type of workout in which you will be doing 2 workouts a day. Its main aim is to give you the fastest possible result in the least amount of time. You will work out with the Classic Workout Schedule for the first thirty days on the Doubles Schedule. After that, from day 30 – 90, you will be adding a strength workout in the morning and a cardio workout in the evening.

It is recommended that you begin with either the Classic or the Lean Workout Schedules before taking on the challenge of Doubles. As a double workout is very demanding. It is always advised to be extra cautious. As a result, you can over-workout which result in the tearing of your muscles. Which It might be injurious to health.

What is p90x workout

Before We proceed to the real workout guide, it is always important to understand what will the p90x guide provide you. The 13 DVD that you will receive, it will cover a large variety of programs which include:

  • A “How to Bring It” Introduction: Watch this DVD first so that you can understand what’s going on and also so that you can be introduced to the program’s host, Tony Horton.
  • Chest and Back: About an hour’s worth of chest and back exercises.
  • Plyometrics: Jumping exercises that work the fast-twitch muscles in your legs.
  • Shoulders and Arms: This DVD will help you get impressive arms like Tony Horton himself.
  • Yoga X: A great yoga program that will have you stronger and more limber with better peace of mind.
  • Kenpo X: If you’ve ever wanted to learn Karate, this is your chance. Kick and punch your way to being ripped in 90 days with Tony and crew.
  • X Stretch: The ultimate flexibility workout for helping your body recover.
  • Legs and Back: An intense workout that will have you whimpering at the end, guaranteed.
  • Ab Ripper X: Don’t expect the common crunch in this DVD. These exercises will help you build that 6 pack that turns heads, for sure.
  • Core Synergistic: If you want to be fit, you must build up your core and this workout does exactly that. Make sure you have a mat because you’re going to be getting down and dirty.
  • Chest, Shoulders and Triceps: A more advanced workout for Phase 2 and 3. Take your upper body to the next level.
  • Back and Biceps: If you want guns, this is the workout that will help you get them.
  • Cardio X: If you think you have great endurance, this workout will definitely put your body to the test.

p90x workout schedule pdf

Phase 1ClassicDoublesLeans
Weeks 1-3
Day 1Chest & Back, Ab Ripper XChest & Back, Ab Ripper XCore Synergistics
Day 2PlyometricsPlyometricsCardio X
Day 3Shoulders & Arms, Ab Ripper XShoulders & Arms, Ab Ripper XShoulders & Arms, Ab Ripper X
Day 4Yoga XYoga XYoga X
Day 5Legs & Back, Ab Ripper XLegs & Back, Ab Ripper XLegs & Back, Ab Ripper X
Day 6Kenpo XKenpo XKenpo X
Day 7Rest or X StretchRest or X StretchRest or X Stretch
Week 4
Day 1Yoga XYoga XYoga X
Day 2Core SynergisticsCore SynergisticsCore Synergistics
Day 3Kenpo XKenpo XKenpo X
Day 4X StretchX StretchX Stretch
Day 5Core SynergisticsCore SynergisticsCore Synergistics
Day 6Yoga XYoga XYoga X
Day 7Rest or X StretchRest or X StretchRest or X Stretch
Phase 2ClassicDoublesLeans
Weeks 5-7
Day 1Chest, Shoulders & Triceps,[AM] Cardio X;Core Synergistics
Ab Ripper X[PM] Chest, Shoulders & Triceps, Ab Ripper X
Day 2PlyometricsPlyometricsCardio X
Day 3Back & Biceps, Ab Ripper X[AM] Cardio X;Chest, Shoulders & Triceps, Ab Ripper X
[PM] Back & Biceps, Ab Ripper X
Day 4Yoga XYoga XYoga X
Day 5Legs & Back, Ab Ripper X[AM] Cardio X;Legs & Back, Ab Ripper X
[PM] Legs & Back, Ab Ripper X
Day 6Kenpo XKenpo XKenpo X
Day 7Rest or X StretchRest or X StretchRest or X Stretch
Week 8
Day 1Yoga XYoga XYoga X
Day 2Core SynergisticsCore SynergisticsCore Synergistics
Day 3Kenpo XKenpo XKenpo X
Day 4X StretchX StretchX Stretch
Day 5Core SynergisticsCore SynergisticsCardio X
Day 6Yoga XYoga XYoga X
Day 7Rest or X StretchRest or X StretchRest or X Stretch
Phase 3ClassicDoublesLean
Weeks 9 and 11
Day 1Chest & Back, Ab Ripper X[AM] Cardio XChest & Back, Ab Ripper X
[PM] Chest & Back, Ab Ripper X
Day 2Plyometrics[AM] Cardio XCardio X
[PM] Plyometrics
Day 3Shoulders & Arms, Ab Ripper XShoulders & Arms, Ab Ripper XShoulders & Arms, Ab Ripper X
Day 4Yoga X[AM] Cardio XYoga X
[PM] Yoga X
Day 5Legs & Back, Ab Ripper X[AM] Cardio XCore Synergistics
[PM] Legs & Back, Ab Ripper X
Day 6Kenpo XKenpo XKenpo X
Day 7Rest or X StretchRest or X StretchRest or X Stretch
Weeks 10 and 12
Day 1Chest, Shoulders & Triceps, Ab Ripper X[AM] Cardio XChest, Shoulders & Triceps, Ab Ripper X
[PM] Chest, Shoulders & Triceps, Ab Ripper X
Day 2Plyometrics[AM] Cardio XCardio X
[PM] Plyometrics
Day 3Back & Biceps, Ab Ripper XBack & Biceps, Ab Ripper XBack & Biceps, Ab Ripper X
Day 4Yoga X[AM] Cardio XYoga X
[PM] Yoga X
Day 5Legs & Back, Ab Ripper X[AM] Cardio XCore Synergistics
[PM] Legs & Back, Ab Ripper X
Day 6Kenpo XKenpo XKenpo X
Day 7Rest or X StretchRest or X StretchRest or X Stretch
Week 13
Day 1Yoga XYoga XYoga X
Day 2Core SynergisticsCore SynergisticsCore Synergistics
Day 3Kenpo XKenpo XKenpo X
Day 4X StretchX StretchX Stretch
Day 5Core SynergisticsCore SynergisticsCardio X
Day 6Yoga XYoga XYoga X
Day 7Rest or X StretchRest or X StretchRest or X Stretch

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See More: What and How long To Eat Before and After Your Workout

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