P90X Workout Schedule

Planning to start with a P90x workout schedule? Read on to know about this and then decide whether it is meant for you or not.
FitnessVigil Staff
Power 90 Extreme, or P90X, is a fitness system of home exercising developed by Tony Horton, an exercise instructor, in collaboration with Beachbody Home Fitness Company. According to reviews and advertisements, this home exercise program, if followed religiously, will improve the physical fitness of a person within ninety days. Given below is the week wise workout schedule.

Workout Schedule for P90X

The P90X workout schedule consists of cardiovascular exercises and strength training with circuits, plyometrics, and intervals. It also consists of yoga exercises, the martial art of kenpo, core strengthening exercises, as well as stretching workouts. It is divided into three phases of thirty days each, along with a nutrition plan for the same period. Almost all P90X workouts are for a duration of one hour and the DVDs exhibiting them feature Tony Horton himself with a few fellow exercisers. There are in all twelve DVDs which consist of the entire schedule, with each one offering a different kind of exercise, targeting a particular body part.

DVD #1―Features exercises for chest & back area
DVD #2―Consists of plyometrics
DVD #3―Features exercises for arms and shoulders
DVD #4―Consists of yoga exercises, known as Yoga X
DVD #5―Features exercises for back and legs
DVD #6―Features martial art of Kenpo, known as Kenpo X
DVD #7―Features stretching exercises, known as X Stretch
DVD #8―Features core strengthening exercises
DVD #9―Features shoulders, triceps, and chest exercises
DVD #10―Consists of exercises for biceps and back
DVD #11―Features cardiovascular exercises, known as Cardio X
DVD #12―Features exercises for strengthening the abs muscles, known as Ab Ripper X

Phase 1 : Classic Workout Schedule (For Weeks 1, 2, and 3)

Day 1―Exercises for chest and back along with Ab Ripper X for abdominal exercises
Day 2―Plyometrics exercise training
Day 3―Exercises for arms and shoulders exercises along with Ab Ripper X
Day 4―Yoga exercises
Day 5―Exercises for back and legs exercises along with Ab Ripper X
Day 6―Kenpo X
Day 7―Day for Rest or stretching exercises featured in X stretch

Week four is left for the body to recover from the strenuous workout schedule undertaken in the first three weeks. Here is the schedule for week 4.

Day 1―Yoga X
Day 2―Core strengthening exercises
Day 3―Kenpo X
Day 4―Stretching exercises
Day 5―Core strengthening exercises
Day 6―Yoga X
Day 7―Stretching exercises

Phase 2 : Lean Workout Schedule (For Weeks 5, 6, and 7)

Day 1―Exercises for chest, shoulders, and triceps, along with Ab Ripper X
Day 2―Plyometrics exercise training
Day 3―Biceps and back exercises, along with Ab Ripper X
Day 4―Yoga exercises
Day 5―Exercises for legs and back, along with Ab Ripper X
Day 6―Kenpo X
Day 7―Day for Rest or stretching exercises featured in X stretch

Week eight is again left for the body to recover from the strenuous schedule undertaken in the previous weeks. Here is the schedule for week 8.

Day 1―Yoga X
Day 2―Core strengthening exercises
Day 3―Kenpo X
Day 4―Stretching exercises
Day 5―Core strengthening exercises
Day 6―Yoga X
Day 7―Stretching exercises

Phase 3 : Doubles P90X Workout Schedule

(For weeks 9 and 11)

Day 1―Exercises for back and chest along with Ab Ripper X
Day 2―Plyometrics exercise training
Day 3―Shoulder and arm exercises along with Ab Ripper X
Day 4―Yoga exercises
Day 5―Exercises for back and legs along with Ab Ripper X
Day 6―Kenpo X
Day 7―Day for Rest or stretching exercises featured in X stretch

(For weeks 10 and 12)

Day 1―Exercises for chest, shoulders and triceps along with Ab Ripper X
Day 2―Plyometrics exercises
Day 3―Back and biceps exercises along with Ab Ripper X
Day 4―Yoga exercises
Day 5―Exercises for back and legs along with Ab Ripper X
Day 6―Kenpo X
Day 7―Day for Rest or stretching exercises featured in X stretch

Week thirteen is again a recovery period. So its workout schedule remains the same as in week 4 and 8.

Day 1―Yoga X
Day 2―Core strengthening exercises
Day 3―Kenpo X
Day 4―Stretching exercises
Day 5―Core strengthening exercises
Day 6―Yoga X
Day 7―Stretching exercises

P90X Nutrition Plan

Just like the workout plan, the nutrition plan is divided into three phases as well. In the first phase, i.e., for the first thirty days, a diet rich in carbohydrates and proteins has to be taken. In the second phase, emphasis is more on carbohydrates and less on proteins, and a diet with a higher percentage of carbohydrates is recommended. In the last thirty days, i.e., the third phase, the ultimate goal of following an 'athletes' diet, i.e., a diet very rich in carbohydrates has to be taken. After every workout schedule, an energy drink to help the body recover is recommended on a daily basis too.

P90X workout schedule does not require a lot of exercise equipment. The only things needed to carry out his home exercising program are yoga mats, yoga blocks, dumbbells, gloves, chair, push-up handles, and a pull/push-up bar. This exercise schedule can be easily carried out at the comfort and convenience of your home, so you do not need a gym or a health club membership either. And the best part is that it offers so many variations in exercises that a person will not feel bored, and thus, will be able to stick to the program for ninety days. The only drawback of this program is that it can be very strenuous for some people and they may feel burned out and give it up in between due to physical stress. So if you can avoid such a thing, keep yourself motivated, and are really serious about your fitness goals, go in for this amazing workout schedule and see your health and fitness levels improve within days.