P90X Workout
There are twelve different workouts for the P90X program;
- Chest and Back
- Plyometrics
- Shoulders and Arms
- Yoga
- Legs and Back
- Kenpo X
- X Stretch
- Core Synergistics
- Chest, Shoulders, and Triceps
- Back and Biceps
- Cardio X
- Ab Ripper X
These exercises are combined together to offer you custom workouts based on your goal, or gender;
Classic Training Plan
Aimed at getting you in shape if you’re unfit or for those new to P90x.
| Weeks-1-2-3* | Week-4* | Weeks-5-6-7* | Week-8* | Weeks-9 and 11* | Weeks-10 and 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 Plan
Aimed at getting an athlete back into shape very quickly. Not for the beginners or first timers of P90X!
| 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 Plan
Aimed primarily at women as it substitutes a loy of the strength training but may be used for athletes within certain sports or those recovering from injury.
| 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 |
Tables taken from Wikipedia.