The P90X program comes with three different program schedules for you to choose from. There is the P90X Classic schedule, P90X Doubles schedule and the P90X Lean schedule.
When I first received my P90X program, I was a little confused about which schedule to choose. Like anyone else out there, I wanted to get the best results, so I assumed P90X doubles would be the best schedule. But, after beginning the program, I quickly realized doubles was “Wrong” for me and switched to the classic P90X schedule.
How P90X Workouts are Scheduled
Though there are three P90X schedules, the basics of each schedule are exactly the same. P90X workouts are organized into three distinct training phases. Each phase consists of 3 to 4 training weeks, which consist of three weight training workouts a week and a one-week recovery phase when you take a break from the strength training workouts.
The main training principle behind P90X is “muscle confusion” and one of the main ingredients behind this principle is to not allow the body to adapt to how the workouts are scheduled. This means constantly changing workouts and schedules are necessary to getting real results.
The P90X Classic Schedule
The P90X Classic schedule consists of three weight training workouts per week with Ab Ripper X following each weight workout. Plyometrics, Yoga X, and Kenpo X are strategically placed between the weight training workouts. Then, there are the recovery weeks when no weightlifting is done, which allows the body time to recover. Here is the Classic Schedule:
Classic Schedule Weeks 1-3
Day 1: Chest & Back, Ab Ripper X Day 2: Plyometrics Day 3: Shoulders & Arms, Ab Ripper X Day 4: Yoga X Day 5: Legs & Back, Ab Ripper X Day 6: Kenpo X Day 7:Rest or X StretchClassic Schedule Week 4
Day 1: Yoga X Day 2: Core Synergistics Day 3: Kenpo X Day 4: X Stretch Day 5: Core Synergistics Day 6: Yoga X Day 7: Rest or X StretchClassic Schedule Weeks 5-7
Day 1: Chest, Shoulders, & Triceps, Ab Ripper X Day 2: Plyometrics Day 3: Back & Biceps, Ab Ripper X Day 4: Yoga X Day 5: Legs & Back, Ab Ripper X Day 6: Kenpo X Day 7: Rest or X StretchClassic Schedule Week 8
Repeat Week 4Classic Schedule Weeks 9 and 11
Day 1: Chest & Back, Ab Ripper X Day 2: Plyometrics Day 3: Shoulders & Arms, Ab Ripper X Day 4: Yoga X Day 5: Legs & Back, Ab Ripper X Day 6: Kenpo X Day 7:Rest or X StretchClassic Schedule Weeks 10 and 12
Day 1: Chest, Shoulders, & Triceps, Ab Ripper X Day 2: Plyometrics Day 3: Back & Biceps, Ab Ripper X Day 4: Yoga X Day 5: Legs & Back, Ab Ripper X Day 6: Kenpo X Day 7: Rest or X Stretch Classic Schedule Week 13 Day 1: Yoga X Day 2: Core Synergistics Day 3: Kenpo X Day 4: X Stretch Day 5: Core Synergistics Day 6: Yoga X Day 7: Rest or X StretchWho the P90X Classic Schedule is for?
The P90X Classic schedule is the most well-rounded P90X schedule available. In fact, I would recommend it for almost one-hundred percent of people who are looking at conquering their first round of P90X. The P90X Classic schedule with the three weight training workouts each week should help build quality lean muscle while reducing body fat. It’s perfect for people looking to get that ripped look!
The P90X Doubles Schedule
The P90X Doubles schedule is basically the same as the P90X Classic schedule, but during the second two phases of the program, you add the Cardio X workout to the weight training days. For this one, the program recommends you be completely injury free and have enough energy to be able to add the extra workout in three or four days each week. It is recommended to do these three extra cardio workouts in the morning on an empty stomach, and then do the weight training routine later in the day. I think this was a major contributor to why this program didn’t work for me. For me, the best time to workout is NOT morning. Here’s the Doubles Schedule:
Doubles Schedule Weeks 1-3
Day 1: Chest & Back, Ab Ripper X Day 2: Plyometrics Day 3: Shoulders & Arms, Ab Ripper X Day 4: Yoga X Day 5: Legs & Back, Ab Ripper X Day 6: Kenpo X Day 7:Rest or X StretchDoubles Schedule Week 4
Day 1: Yoga X Day 2: Core Synergistics Day 3: Kenpo X Day 4: X Stretch Day 5: Core Synergistics Day 6: Yoga X Day 7: Rest or X StretchDoubles Schedule Weeks 5-7
Day 1: AM: Cardio X PM: Chest, Shoulders, & Triceps, Ab Ripper X Day 2: Plyometrics Day 3: AM: Cardio X PM: Back & Biceps, Ab Ripper X Day 4: Yoga X Day 5: AM: Cardio X PM: Legs & Back, Ab Ripper X Day 6: Kenpo X Day 7: Rest or X StretchDoubles Schedule Week 8
Day 1: Yoga X Day 2: Core Synergistics Day 3: Kenpo X Day 4: X Stretch Day 5: Core Synergistics Day 6: Yoga X Day 7: Rest or X StretchDoubles Schedule Weeks 9 and 11
Day 1: AM: Cardio X PM: Chest & Back, Ab Ripper X Day 2: AM: Cardio X PM: Plyometrics Day 3: Shoulders & Arms, Ab Ripper X Day 4: AM: Cardio X PM: Yoga X Day 5: AM: Cardio X PM: Legs & Back, Ab Ripper X Day 6: Kenpo X Day 7:Rest or X StretchDoubles Schedule Weeks 10 and 12
Day 1: AM: Cardio X PM: Chest, Shoulders, & Triceps, Ab Ripper X Day 2: AM: Cardio X PM: Plyometrics Day 3: Back & Biceps, Ab Ripper X Day 4: AM: Cardio X PM: Yoga X Day 5: AM: Cardio X PM: Legs & Back, Ab Ripper X Day 6: Kenpo X Day 7: Rest or X StretchDoubles Schedule Week 13
Day 1: Yoga X Day 2: Core Synergistics Day 3: Kenpo X Day 4: X Stretch Day 5: Core Synergistics Day 6: Yoga X Day 7: Rest or X StretchWho the Doubles Schedule is Good for
The Doubles Schedule is NOT good for everyone. You must be free from any injuries and do notmind doing morning cardio. If it’s your first time of doing P90X, I really do recommend doing the Classic Schedule at first. The Classic plan is hard enough, never-mind adding an extra round of cardio in three or four mornings per week. You can always add Cardio X into days when you feel like it (ie, have enough energy) if you’re looking to burn a few more calories.
If you do choose this schedule, make sure you eat enough calories, because you are going to be burning an extra few hundred each day in addition to revving your metabolism by exercising first thing. I did the doubles schedule for a week and the reason I stopped was that I could not put 100% into the second workout, so I dropped the morning cardio and continued with the Classic P90X schedule.
The P90X Lean Schedule
As the name implies, the P90X Lean Schedule is designed for those not ready to fully tackle the extreme intensity of P90X – those who want a more cardio-based, less intensive program. It does this by relying more heavily on the cardio workout and less on the strength training. You will only do two days of weightlifting each week as opposed to three or four. It also eliminates the Plyometrics workout entirely. Here’s a breakdown:
Lean Schedule Weeks 1-3
Day 1: Core Synergistics Day 2: Cardio X Day 3: Shoulders & Arms, Ab Ripper X Day 4: Yoga X Day 5: Legs & Back, Ab Ripper X Day 6: Kenpo X Day 7: Rest or X StretchLean Schedule Week 4
Day 1: Yoga X Day 2: Core Synergistics Day 3: Kenpo X Day 4: X Stretch Day 5: Cardio X Day 6: Yoga X Day 7: Rest or X StretchLean Schedule Week 5-7
Day 1: Core Synergistics Day 2: Cardio X Day 3: Chest, Shoulders & Triceps, Ab Ripper X Day 4: Yoga X Day 5: Legs & Back, Ab Ripper X Day 6: Kenpo X Day 7: Rest or X StretchLean Schedule Week 8
Day 1: Yoga X Day 2: Core Synergistics Day 3: Kenpo X Day 4: X Stretch Day 5: Cardio X Day 6: Yoga X Day 7: Rest or X StretchLean Schedule Week 9 and 11
Day 1: Chest & Back, Ab Ripper X Day 2: Cardio X Day 3: Shoulders & Arms, Ab Ripper X Day 4: Yoga X Day 5: Core Synergistics Day 6: Kenpo X Day 7: Rest or X StretchLean Schedule Weeks 10 and 12
Day 1: Chest, Shoulders & Triceps, Ab Ripper X Day 2: Cardio X Day 3: Back & Biceps, Ab Ripper X Day 4: Yoga X Day 5: Core Synergistics Day 6: Kenpo X Day 7: Rest or X StretchLean Schedule Week 13
Day 1: Yoga X Day 2: Core Synergistics Day 3: Kenpo X Day 4: X Stretch Day 5: Cardio X Day 6: Yoga X Day 7: Rest or X StretchWho the Lean Schedule is Good For
The Lean Schedule for P90X is a good choice for those just starting out on the P90x program, those who are not used to working out, or those who want a more cardio-based, less weightlifting program. Lean does not mean you can take it easy – you may even sweat more with this one than you would with the Classic program.
Many women who fear they’ll get too “big” on P90X opt for this schedule. The truth is, women do not have enough testosterone to get large muscles, so no matter which schedule you choose, you will not bulk up if you’re a woman, and for men, you will build lean muscle mass.
Conclusion
If you have are still having a hard time deciding on which P90X schedule is the right choice for you, leave a comment. Please include as much information about your goals and current fitness as this help us find the correct P90X schedule for you to hit your goals.