P90X Workout Schedule

You should have gotten a copy of the P90X workout schedule included with your purchase of the product but I get this question a lot for some reason so here it is.

Below is the P90X Classic workout schedule.
Click here for the P90X Lean workout schedule

 

The P90x Classic workout schedule looks like this:

Weeks 1, 2, and 3

Day 1 – Chest and Back, plus Ab Ripper X

Day 2 – Plyometrics

Day 3 – Shoulders and Arms, Ab Ripper X

Day 4 – Yoga X

Day 5 – Legs and Back, Ab Ripper X

Day 6 – Kenpo X

Day 7 – Rest or X Stretch

The P90X workout schedule for week 4 is a “recovery week”…I put that in quotes because it makes it sound like it’s easy or a week off. It’s not.

P90x Workout Plan 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 Stretch

In week 5 the P90X workout schedule changes again.

P90X Workout Schedule Weeks 5, 6, 7

Day 1 – Chest, Shoulders and Triceps, Ab Ripper X

Day 2 – Plyometrics

Day 3 – Back and Biceps, Ab Ripper X

Day 4 – Yoga X

Day 5 – Legs and Back, Ab Ripper X

Day 6 – Kenpo X

Day 7 – Rest or X Stretch

P90X Schedule Week 8 (Recovery Phase)

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 Stretch

The following workout schedule appears in Weeks 9 and then again in Week 11

Day 1 – Chest and Back, Ab Ripper X

Day 2 – Plyometrics

Day 3 – Shoulders and Arms, Ab Ripper X

Day 4 – Yoga X

Day 5 – Legs and Back, Ab Ripper X

Day 6 – Kenpo X

Day 7 Rest or X Stretch

Here’s the P90X schedule for Weeks 10 and 12

Day 1 – Chest, Shoulders and Triceps, Ab Ripper X

Day 2- Plyometrics

Day 3 – Back and Biceps, Ab Ripper X

Day 4 – Yoga X

Day 5 – Legs and Back, Ab Ripper X

Day 6 – Kenpo X

Day 7 – Rest or X Stretch

P90X Workout Schedule Week 13 (Final Week)

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 Stretch

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65 Responses to “P90X Workout Schedule”

  1. Richard Cruz says:

    I NEED YOUR HELP MIM 41 YRS 5FT 8IN AT 215 WANT TO GO BACK TO 155 LIKE I WAS HELP ME PLEASE.

  2. Pat says:

    This may have been answered before but, what exactly is the difference between the classic and lean workouts? I know that the lean involves more cardio than the classic. I am looking to tone up but also lose belly fat so would the lean workout be better for me? Thanks for the help.

    • Coach Dan says:

      Hi Pat…P90X lean is basically just a little easier version of P90X classic, less resistance workouts and more cardio…no Plyometrics. I typically recommend the classic version for just about everybody. I did the classic and lost 42 pounds and lost the belly.

  3. Jennifer says:

    Do you need to pull up bar for both the lean and classic? I do not have a chin up bar do I have to get one?

    • Coach Dan says:

      Yes the pull up bar is used in both lean and classic. The alternative would be using the resistance bands instead.

  4. Chase castellaw says:

    I want to get ripped. which version of p90x should i do.

  5. fitness franchise says:

    I found your blog on google and read a few of your other posts. I just added you to my Google News Reader. Keep up the good work. Look forward to reading more from you in the future.

  6. Mark says:

    Hi, I just started P90X i’ve heard of another program called Insanity and i was just wondering for the ab ripper x portion do you know which one is better “Ab Ripper X” or “Insanity: Insane Abs”? Also how long do you believe before i start to notice abs, I’m 154 lbs and 17 years old and i dont have too much belly fat.

    Thank you so much

    • Coach Dan says:

      Hey Mark…Insanity is a great program too. I’m currently doing a hybrid P90X/Insanity workout. I wouldn’t say that either one of the ab workouts is necessarily better than the other, they both get the job done. The most important thing for getting visible 6 pack abs is nutrition…so I can’t really tell you how long it will take. Give it your all on the workouts and eat clean and the abs will start to become more visible.

  7. Wendy says:

    Does p90x double, wold give quickly results?

    • Coach Dan says:

      Yes, doing P90X doubles can speed up your results as you’ll be burning more calories per day. You have to get the proper nutrition though too!

  8. Jerry says:

    Hi coach dan, i was just wondering if you could provide me with a diet that i should be using to get my abdominal area in shape, cause ive noticed you have mentioned nutrion a lot so what should i be eating daily if i want results for my abs? If you can provide some sort of chart or link that would be much appreciate

    Thanks, Jerry

  9. Ruben says:

    hi coach dan, i have question due to school and work i dont have the time to do day 2 or day 4 workouts and i was wondering if it was okay to double up the next day

  10. Mrs707 says:

    I just ordered P90x and have not worked out in a few years. I started the classic and found it quite difficult. I am looking to start the lean version. Is one more beneficial than the other when it comes to maximum weight loss?

    • Coach Dan says:

      I prefer the classic myself, but honestly you’ll get very good results with the lean version as well provided you follow the nutrition guide. P90X lean just has a little more cardio and a little less resistance training, plus you don’t do Plyometrics in the lean version which is a pretty tough workout. Proper nutrition is the key with either version or with any workout program for that matter.

  11. Amy says:

    Hi Dan, my hubby hates to workout but he committed to doing 3 workouts a week. I have Insanity and P90x. If he only works out three times a week, which ones would you do to get toned and leaner(not bulky)?

  12. Walter says:

    How long (30 minutes) do I do the exercises if I am just starting on this program?

    • Coach Dan says:

      Most of the workouts are about 50-60 minutes long. The idea is to complete the whole workout. When I first started I had to use the pause button a lot to be able to complete the entire workout. However, if you’re just not able to at first, then like Tony will tell you “do your best and forget the rest”…with time you get stronger and build your endurance to the point where you can complete each workout.

  13. David says:

    Hello, I am looking to put on muscle mass, and I’m trying to figure out which schedule is best for me. I’m 5’4 and 120 pounds and already ripped but desperate for mass. Any suggestions?

  14. Josue says:

    Hello, Dan I am trying to figure out wich workout is best for me to start of with insanity or P90x. I am 6’1 and 215 pounds i have worked out for the past two years but i have not done any cardio. so basically i have some muscle mass and about 45 pounds of fat that i need to lose. i wouldnt mind getting more muscle mass but i do want to lose some fat.

    • Coach Dan says:

      Hey Josue…you can’t really go wrong with either program, but if you’re in decent shape now and just want to get lean and burn off that layer of fat, Insanity would be the way to go in my opinion.

      • Josue says:

        Thanks. How long do u think it would take me to be able to keep up with the work out and would it be ok if I strugle the first week.

        • Coach Dan says:

          It’s impossible for me to answer that question as I don’t know what your current level of fitness is. You’re going to struggle the first week for sure, and probably many weeks after that. If it makes you feel any better I still can’t get through Insanity workouts without taking breaks…neither can the people in the actual videos! You just do the best you can and you get better and stronger with time.

  15. Sam & Rose says:

    We are planning to purchase the P90X program and complete the Classic program as a couple. Is there any advice on how we can complete the workouts together with one pull-up bar at home? Any details of how we can work out as a couple would be great also. Thanks

    • Coach Dan says:

      It depends on your workout space. You can take turns using the pull up bar or get a set of resistance bands. One person uses the bar while the other person uses the bands and switch up. Or if you have enough space (i.e. basement) you can install a longer pull up bar that two people can use at once, much like they do in the videos. If you purchase P90X through this link (or the peak results package which includes the equipment), it will automatically assign me as your coach and I can help you guys out along the way!

  16. Max says:

    Hey I’m 15 and am 6 2 and weigh 204 I’m trying to gain weight and muscle is it possible to gain weight on p90x?

  17. Brandie says:

    Aloha Coach Dan,
    I am 21 years old 5;3″ 179 pds. I want to lose 50-60 pounds more. I have been eating healthier and dieting this past month and have lost 11 pounds so far.I have been doing the fit test form insanity for about a month now because I am out of shape and havent worked out in a couple years. Do you think your program p90x would work better for me to lose weight or insanity. I want to lose weight and tone up my body first. I also would like to lose the weight by christmas or new years .

    • Coach Dan says:

      Congrats on losing 11 lbs so far! Since you already have Insanity, I would go with that. I actually do a combination of P90X and Insanity now, love them both. It’s a great program and will definitely melt the fat. It’s not easy as you’ve probably noticed, but just do the best you can and you’ll get stronger and better at it with time.

      • Brandie says:

        I’ve been reading reviews for insanity and ALOT of the ppl who do it gain alot of muscle and barely lose weight? Is there something I can do to help shed pounds, I want to shed weight NOT gain muscle. I’ll gain muscle AFTER i lose the weight 🙂

        • Coach Dan says:

          I wouldn’t worry at all about gaining too much muscle. You do want to gain some muscle as that will help you burn more calories even at rest. Insanity is more cardio based and it’s pretty intense…if that doesn’t melt the fat nothing will. Follow the program, follow the nutrition, and you WILL get results.

  18. Azi says:

    What if you do p90x, but if i miss 2 or 3 days of workout, what should i do?

  19. jon says:

    I’m doing p90x classic this winter, i plan on snowboarding and skiing during weekends, will this interfere with results since i won’t be getting much rest on weekends?

  20. Chris says:

    I want to run a marathon by the end of 2012. So, I will start a routine to prepare for running one by mid year. Will the P90X routines work if I am adding a marathon prep routine to my schedule?
    Also, I travel extensively and spend several nihts a week in hotels. What are your thoughts?

  21. nato says:

    Hey i started the p90x but only did like a month and i saw. Some changes buti guess motivation was a factor

  22. Cameron says:

    Hey i just bought p90x what do i need far as equipment? I cant do a pullup. I am 6’2 i usually weigh 215 but i found out that i have hypothyroid n i have got up to 285 n need help alot. Got any other sugestions to do besides p90x

  23. jim says:

    Dan,

    I travel 60-80% of the time. I am 5′-10″ and weigh just under 235. I would like to do P90X but I am unsure if I can do in on the road in hotels. Does the equipment fit in a suitcase? Plus there is the whole having to eat out thing. What do you recommend?

    Jim

    • Coach Dan says:

      Hey Jim…It can be done on the road, as long as you have something to play the DVDs on. You’d have to use the resistance bands in place of weights and a pull up bar…they are easy to travel with. The nutrition part will be a challenge since you eat out a lot but it can be done, you just have to make smart choices.

  24. Andrea Lucacel says:

    Hi! I have the p90X system but can’t find my fitness guide. How often should I incorporate the cardio x dvd into my workout if i do the classic?

    • Coach Dan says:

      Cardio X is not scheduled in Classic P90X. It is an alternative if you’re not ready for Plyometrics, but my recommendation is if you are going to do the Classic version, do the Plyo and just modify if you have to. Cardio X is used as a “doubles” workout and is also featured a lot in the “lean” version of the P90X routine. Some will also substitute it for Kenpo once in a while just to switch things up.

      It combines a bit of Yoga, Kenpo, Plyo, and Core and is about 45 minutes long…it’s a fun workout.

  25. Alexandra says:

    Hi, I am 21 years old, wanting to tone and lose belly from pregnancy. Would you recommend P90X or Insanity?

    • Coach Dan says:

      It depends what kind of workout you like better. Both will get you results…Insanity is more cardio based while P90X has more strength training (weights). The one advantage with Insanity is that it doesn’t require any extra equipment. Both are great workouts though so you really can’t go wrong with either.

      Click here for Insanity

      Click here for P90X

  26. Gordon says:

    Dear Coach Dan,

    I have been seeing the commercials for insanity and p90x for some time. I am a wrestler and football player in high school. I turn 17 Tuesday and am 6’5″ and 260 lbs. I really want to lean down, but wanted to know how intense is insanity, because I have to work, study for school, and do the other sports but I really want to trim down. So which would you say is best for me and if insanity do you think I could manage a football workout a wrestling workout and that workout in the same day without it completely draining my body, or should I just skip it the days I have both workouts which is twice a week.

    • Coach Dan says:

      Hey Gordon…to trim down or lean out, Insanity would probably be the better choice. It is pretty intense though so doing an Insanity workout on the same day as a football and wrestling workout may be too much. Like you said, I would probably just skip it on those days so you don’t wear yourself out.

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