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P90X Workout list

Updated on March 22, 2011

P90X Schedule and exercises

The P90X schedule is pretty intense. Working out 6 days a week at a high level will take its toll on the body, but your body is a machine and can handle it. Your body will adjust to the demands. For all you P90Xers looking for the order of the workouts, here it is.

Weeks 1 - 3 are the same.

  • Day 1 - Chest and back - A very tough workout
  • Day 2 - Plyometrics - the mother of all p90x workouts!
  • Day 3 - Shoulders and arms
  • Day 4 - Yoga
  • Day 5 - Legs and back
  • Day 6 - Kenpo
  • Day 7 - Rest!

Week 4 will be a recovery week

  • Day 1 - Yoga
  • Day 2 - Core synergetics
  • Day 3 - Kenpo
  • Day 4 - Stretch
  • Day 5 - Core
  • Day 6 - Kenpo
  • Day 7 - Rest

Weeks 5 - 7 starts phase 2

  • Day 1 -Chest, Shoulders, triceps
  • Day 2- Plyometrics
  • Day 3 - Back and biceps
  • Day 4 - Yoga
  • Day 5 - Legs and back
  • Day 6 - Kenpo
  • Day 7 - Rest

Week 8 is another recovery

  • Day 1 - Yoga
  • Day 2- Core
  • Day 3 - Kenpo
  • Day 4 - Stretch
  • Day 5 - Core
  • Day 6 - Yoga
  • Day 7 - Rest

Weeks 9 and 11

  • Day 1 - Chest and back
  • Day 2 - Plyometrics
  • Day 3 - Shoulders and arms
  • Day 4 - Yoga
  • Day 5 - Legs and back
  • Day 6 - Kenpo
  • Day 7 - Rest!

Weeks 10 and 12

  • Day 1 -Chest, Shoulders, triceps
  • Day 2- Plyometrics
  • Day 3 - Back and biceps
  • Day 4 - Yoga
  • Day 5 - Legs and back
  • Day 6 - Kenpo
  • Day 7 - Rest

Below are the workout schedules for the weightlifting days.

Chest and Back

  • 1 – Standard push ups
    2 – Wide front pull-ups
    3 – Military push ups
    4 – Reverse grip chin ups
    5 – Wide fly push ups
    6 – Closed grip overhead pull ups
    7 – Decline push ups
    8 – Heavy pants
    9 – Diamond push ups
    10 – Lawnmowers
    11 – Dive bomber push ups
    12 – Back flys
    Then repeat # 1 – 12

Shoulders and Arms


  • 1 – Alternating shoulder presses
  • 2 – In and out bicep curls
  • 3 – Two arm tricep kickbacks
  • 4 – Deep swimmers presses
  • 5 – Full supination concentration curls
  • 6 – Chair dips
  • 7 – Upright rows
  • 8 – Static arm curls
  • 9 – Flip grip twist tricep kickbacks
  • 10 – Two angle shoulder flys
  • 11 – Crouching cohen curls
  • 12 – Lying down tricep extensions
  • Then repeat # 1 – 12

Back and Biceps

  • 1 – Wide front pull ups
    2 – Lawnmowers
    3 – Twenty ones
    4 – One arm cross body curls
    5 – Switch grip pull ups
    6 – Elbows out lawnmowers
    7 – Standing bicep curls
    8 – One arm concentration curls
    9 – Corn cob pull ups
    10 – Reverse grip bent over rows
    11 – Open arm curls
    12 – Static arm curls
    13 – Towel pull ups
    14 – Congdon locomotives
    15 – Crouching cohen curls
    16 – One arm corkscrew curls
    17 – Chin ups
    18 – Seated bent over back flys
    19 – Curl up hammer down
    20 – Hammer curls
    21 – Pull ups
    22 – Superman
    23 – In out hammer curls
    24 – Strip set curls

Chest, Shoulders and Triceps

  • 1 – Slow motion 3 in 1 push ups
    2 – In and out shoulder flys
    3 – Chair dips
    4 – Plange push ups
    5 – Pike presses
    6 – Side tri rises
    7 – Floor flys
    8 – Scarecrows
    9 – Overhead tricep extensions
    10 – Two twitch speed push ups
    11 – Y presses
    12 – Lying tricep extensions
    13 – Side to side push ups
    14 – Pour flys
    15 – Side leaning tricep extensions
    16 – One arm push ups
    17 – Weighted circles
    18 – Throw the bomb
    19 – Clap or plyo push ups
    20 – Slo mo throws
    21 -Front to back tricep extensions
    22 – One arm balance push ups
    23 -Fly row presses
    24 -Dumbbell cross body blows

You can check my website for more on P90X results and how to become a beachbody coach.

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