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P90X Calendar Alternate)

The document outlines the workout schedule for the P90X fitness program. It is divided into 3 phases that get progressively more challenging. Each phase lasts 4 weeks. The program includes workouts focused on different muscle groups each day, such as chest & back, shoulders & arms, legs, and core. It also incorporates cardio, yoga, and martial arts exercises. Rest days are scheduled weekly to allow muscles to recover. The "Double P90X" variation doubles the intensity by adding morning cardio sessions in addition to the regular workouts.

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nejuma
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10K views3 pages

P90X Calendar Alternate)

The document outlines the workout schedule for the P90X fitness program. It is divided into 3 phases that get progressively more challenging. Each phase lasts 4 weeks. The program includes workouts focused on different muscle groups each day, such as chest & back, shoulders & arms, legs, and core. It also incorporates cardio, yoga, and martial arts exercises. Rest days are scheduled weekly to allow muscles to recover. The "Double P90X" variation doubles the intensity by adding morning cardio sessions in addition to the regular workouts.

Uploaded by

nejuma
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF or read online on Scribd
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Classic P90X

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Chest & Back,  Shoulder & Arms,  Legs and Back,  Rest or        


Plyometrics Yoga X Kenpo X
Ab Ripper X AB Ripper X AB Ripper X X‐Stretch
PHASE 1

Chest & Back,  Shoulder & Arms,  Legs and Back,  Rest or        


Plyometrics Yoga X Kenpo X
Ab Ripper X AB Ripper X AB Ripper X X‐Stretch

Chest & Back,  Shoulder & Arms,  Legs and Back,  Rest or        


Plyometrics Yoga X Kenpo X
Ab Ripper X AB Ripper X AB Ripper X X‐Stretch

 Core   Core  Rest or        


Yoga X Kenpo X X Stretch Yoga X
Synergistics Synergistics X‐Stretch

Monday Tuesday Wednesday Thursday Friday Saturday Sunday


Chest, Shoulders & 
Back and Biceps,  Legs and Back,  Rest or        
Tirceps, Ab Ripper  Plyometrics Yoga X Kenpo X
X Ab Ripper X AB Ripper X X‐Stretch
PHASE 2

Chest, Shoulders & 
Back and Biceps,  Legs and Back,  Rest or        
Tirceps, Ab Ripper  Plyometrics Yoga X Kenpo X
X Ab Ripper X AB Ripper X X‐Stretch

Chest, Shoulders & 
Back and Biceps,  Legs and Back,  Rest or        
Tirceps, Ab Ripper  Plyometrics Yoga X Kenpo X
X Ab Ripper X AB Ripper X X‐Stretch

 Core   Core  Rest or        


Yoga X Kenpo X X Stretch Yoga X
Synergistics Synergistics X‐Stretch

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Chest & Back,  Shoulder & Arms,  Legs and Back,  Rest or        


Plyometrics Yoga X Kenpo X
Ab Ripper X AB Ripper X AB Ripper X X‐Stretch

Chest, Shoulders & 
Back and Biceps,  Legs and Back,  Rest or        
Phase 3

Tirceps, Ab Ripper  Plyometrics Yoga X Kenpo X


X Ab Ripper X AB Ripper X X‐Stretch

Chest & Back,  Shoulder & Arms,  Legs and Back,  Rest or        


Plyometrics Yoga X Kenpo X
Ab Ripper X AB Ripper X AB Ripper X X‐Stretch

Chest, Shoulders & 
Back and Biceps,  Legs and Back,  Rest or        
Tirceps, Ab Ripper  Plyometrics Yoga X Kenpo X
X Ab Ripper X AB Ripper X X‐Stretch

 Core   Core  Rest or        


Yoga X Kenpo X X Stretch Yoga X
Synergistics Synergistics X‐Stretch
Double P90X
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Chest & Back,  Shoulder & Arms,  Legs and Back,  Rest or        
Plyometrics Yoga X Kenpo X
Ab Ripper X AB Ripper X AB Ripper X X‐Stretch
PHASE 1

Chest & Back,  Shoulder & Arms,  Legs and Back,  Rest or        


Plyometrics Yoga X Kenpo X
Ab Ripper X AB Ripper X AB Ripper X X‐Stretch

Chest & Back,  Shoulder & Arms,  Legs and Back,  Rest or        


Plyometrics Yoga X Kenpo X
Ab Ripper X AB Ripper X AB Ripper X X‐Stretch

 Core   Core  Rest or        


Yoga X Kenpo X X Stretch Yoga X
Synergistics Synergistics X‐Stretch

Monday Tuesday Wednesday Thursday Friday Saturday Sunday


am‐Cardio X    am‐Cardio X        am‐Cardio X     
Rest or        
pm‐CST, Ab  Plyometrics pm‐B&B, Ab  Yoga X pm‐L&B, Ab  Kenpo X
X‐Stretch
PHASE 2

Ripper X Ripper X Ripper X


am‐Cardio X    am‐Cardio X        am‐Cardio X     
Rest or        
pm‐CST, Ab  Plyometrics pm‐B&B, Ab  Yoga X pm‐L&B, Ab  Kenpo X
X‐Stretch
Ripper X Ripper X Ripper X
am‐Cardio X    am‐Cardio X        am‐Cardio X     
Rest or        
pm‐CST, Ab  Plyometrics pm‐B&B, Ab  Yoga X pm‐L&B, Ab  Kenpo X
X‐Stretch
Ripper X Ripper X Ripper X

 Core   Core  Rest or        


Yoga X Kenpo X X Stretch Yoga X
Synergistics Synergistics X‐Stretch

Monday Tuesday Wednesday Thursday Friday Saturday Sunday


am‐Cardio X    am‐Cardio X    am‐Cardio X     
Shoulder & Arms,  am‐Cardio X    Rest or        
pm‐C&B, Ab  pm‐ pm‐L&B, Ab  Kenpo X
AB Ripper X pm‐Yoga X‐Stretch
Ripper X Plyometrics Ripper X
am‐Cardio X    am‐Cardio X    am‐Cardio X     
Back and Biceps,  am‐Cardio X    Rest or        
Phase 3

pm‐CST, Ab  pm‐ pm‐L&B, Ab  Kenpo X


Ab Ripper X pm‐Yoga X‐Stretch
Ripper X Plyometrics Ripper X
am‐Cardio X    am‐Cardio X    am‐Cardio X     
Shoulder & Arms,  am‐Cardio X    Rest or        
pm‐C&B, Ab  pm‐ pm‐L&B, Ab  Kenpo X
AB Ripper X pm‐Yoga X‐Stretch
Ripper X Plyometrics Ripper X
am‐Cardio X    am‐Cardio X    am‐Cardio X     
Back and Biceps,  am‐Cardio X    Rest or        
pm‐CST, Ab  pm‐ pm‐L&B, Ab  Kenpo X
Ab Ripper X pm‐Yoga X‐Stretch
Ripper X Plyometrics Ripper X

 Core   Core  Rest or        


Yoga X Kenpo X X Stretch Yoga X
Synergistics Synergistics X‐Stretch

CST = Chest, Shoulders and Triceps L&B = Legs and Back
B&B = Back and Biceps C&B = Chest and Back
Lean P90X
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Core  Shoulder & Arms,  Legs and Back,  Rest or        


Cardio X Yoga X Kenpo X
Synergistics AB Ripper X AB Ripper X X‐Stretch
PHASE 1

Core  Shoulder & Arms,  Legs and Back,  Rest or        


Cardio X Yoga X Kenpo X
Synergistics AB Ripper X AB Ripper X X‐Stretch

Core  Shoulder & Arms,  Legs and Back,  Rest or        


Cardio X Yoga X Kenpo X
Synergistics AB Ripper X AB Ripper X X‐Stretch

 Core  Rest or        
Yoga X Kenpo X X Stretch Cardio X Yoga X
Synergistics X‐Stretch

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Core  Chest, Shoulders &  Legs and Back,  Rest or        


Cardio X Yoga X Kenpo X
Synergistics Tirceps, Ab Ripper X AB Ripper X X‐Stretch
PHASE 2

Core  Chest, Shoulders &  Legs and Back,  Rest or        


Cardio X Yoga X Kenpo X
Synergistics Tirceps, Ab Ripper X AB Ripper X X‐Stretch

Core  Chest, Shoulders &  Legs and Back,  Rest or        


Cardio X Yoga X Kenpo X
Synergistics Tirceps, Ab Ripper X AB Ripper X X‐Stretch

 Core  Rest or        
Yoga X Kenpo X X Stretch Cardio X Yoga X
Synergistics X‐Stretch

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Chest & Back,  Shoulder & Arms,  Core  Rest or        


Cardio X Yoga X Kenpo X
Ab Ripper X AB Ripper X Synergistics X‐Stretch

Chest, Shoulders & 
Back and Biceps,  Core  Rest or        
Phase 3

Tirceps, Ab Ripper  Cardio X Yoga X Kenpo X


X Ab Ripper X Synergistics X‐Stretch

Chest & Back,  Shoulder & Arms,  Core  Rest or        


Cardio X Yoga X Kenpo X
Ab Ripper X AB Ripper X Synergistics X‐Stretch

Chest, Shoulders & 
Back and Biceps,  Core  Rest or        
Tirceps, Ab Ripper  Cardio X Yoga X Kenpo X
X Ab Ripper X Synergistics X‐Stretch

 Core  Rest or        
Yoga X Kenpo X X Stretch Cardio X Yoga X
Synergistics X‐Stretch

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