A free P90X spreadsheet The P90X workout is a demanding home exercise program, there’s no doubt. However, tracking your progress during the 90 day program will go a long way in keeping you on track to meet your fitness goals. P90X Workout Schedule. This routine is performed during weeks 1, 2, 3, 9, and 11. Use the spaces provided for each exercise to record the number of reps performed. When using dumbbells. The weight lifted.
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While it’s true that P90X is one of the most intense workout programs you’ve ever tried, there are several different options that allow you to customize the system to your current fitness level:
- Classic – The most popular option, perfect for beginners and pros alike
- Doubles – The advanced option, which adds extra workouts in phases 2 and 3
- Lean – The weight loss option, which adds cardio workouts to help you slim down faster
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The system works in 3 phases. In phase 1, the Classic and Doubles routines are the same, while the Lean routine integrates more cardio. Each week’s schedule is laid out with workouts numbered 1 through 7. Each day corresponds to a number (i.e., do the first workout on Day 1, the second on Day 2, and so on). You can start on any day of the week. You’ll work out for 6 days and rest on the seventh, repeating the same exercises on the corresponding days for 3 weeks. The fourth week, the exercises change to give you more recovery time.
Phases 2 works the same way, with a set of exercises corresponding to each day for 3 weeks, then a recovery week. Phase 3 is where “muscle confusion” comes in. During weeks 9 through 12, you’ll be given a different set of exercises each week to make sure your body doesn’t plateau or get comfortable with the movements and become less efficient. The 13th week is your final recovery session.