P90x Workout Schedule: The Ultimate Guide (2021)

P90x Workout Schedule

P90x is a fitness program that has been very successful in the United States, becoming a multi-million dollar business for its creator

It combines cross-training elements, yoga, strength exercises, cardio, Kenpo, and plyometric exercises to work all parts of the body in various ways. 

The P90x Workout Schedule appeared as a TV commercial in 2005.

It quickly won the support and promotion of some American personalities, which caused its sales to multiply in a short time.  

One of the keys to its success is that you can do it at home and with few tools: a pull-up bar and resistance bands are enough.

But, perhaps, the most significant factor is that it works, as can be demonstrated by its millions of users, and by the creator of this program himself. That being said, let’s discover more about this exercise program!

Who is the creator of this P90x Workout program?

The creator of this training method is Tony Horton, an actor, and comedian, born in 1958.

He began working as a personal trainer in California in the 1980s, charging a few dollars to rock stars like Annie Lennox, Billy Idol, and Tom Petty.

But, thanks to his innovative training system (The P90x Workout Schedule) and his work with several established artists, he has become one of the most famous personal trainers among Hollywood people.

p90x diet plan

P90x Diet Plan
  • Fat breakdown phase (days 1-28)

These days, you should consume as much protein as possible to strengthen your muscles and remove excess body fat from your body.

The percentages should be 50% protein, 30% carbohydrates, and 20% fat.

  • Phase to trigger the energy (days 29-56)

In this part of your workout, you should eat a balanced amount of protein and carbohydrates, plus a low amount of fat.

It will give you more energy to improve your performance.

The percentages should be 40% protein, 40% carbohydrates, and 20% fat.

  • Phase to maximize resistance (days 57-90)

The key here is to consume more complex carbs than proteins and fats

It will work as fuel for your endurance, which is essential for the final stage of your training.

The percentages should be 20% protein, 60% carbohydrates, and 20% fat.

Don’t forget to hydrate

This aspect is indispensable to follow this high-performance P90x workout schedule and is even vital to lead a healthier life.

Therefore, drinking the necessary amount of water is essential to face this training method. 

So, you should consume 6 to 8 glasses of 12 ounces of water daily. 

You must remember not to drink caffeine, carbonated beverages, and flavored water. 

The instructions for water consumption during the P90x routines are:

  • Consume 12 ounces a few hours before exercising.
  • Take 8 to 12 ounces 15 minutes before training.
  • Drink 4 to 8 ounces every 15 minutes during sessions.

P90x Workout intensity

P90x Workout Program

All high-intensity exercises are recommended for people in good physical shape or have some experience with demanding training.

Otherwise, you will not be able to meet the requirements of the P90x workout schedule.

If you’ve been out of exercise for a while, or are considerably overweight, it’s best to start with another, gentler workout.

The challenge of the P90x will test your body’s potential and can be harmful if you’re in this condition. 

  • P90x Advice And Health Check

The intensity required for this type of training demands that your health is optimal.

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It is recommended to consult a professional trainer for recommendations based on your body’s characteristics and resistance.

It is also essential that, before starting this routine, you visit a doctor and have the main medical tests to check your health.

The Tony Horton Principles

Tony Horton’s training philosophy has four basic principles. These make his approach very dynamic and realistic.

By following his advice, you can get to know your limits, how to increase your strength and exploit your body’s capabilities to the fullest. 

  • Disconcerting the body

Horton insists that you have to leave room for improvisation because routines are boring.

That’s one of the reasons people drop out of training. The body responds better to novelty than to repetition. 

  • Working on weaknesses

There is always a part of the training that is harder for us to perform.

In these cases, we usually avoid it and focus on those we master best. It is a mistake. It is much more valuable to overcome some weaknesses.

By doing so, we will feel powerful and able to deal with all exercises.

  • Finding the threshold of discomfort

There is a line marked when we feel like we can not do one more repetition, one more bending.

Recognizing that moment but, above all, wanting to get there to give your last effort, is what makes you fit.

  • Training for resistance, not vanity

Losing weight or defining your muscles should not be the main reasons for training.

That’s why the creator of the P90x Workout Schedule recommends that you focus on how you feel about your workout.

Are you happier? Do you have more energy? Do you sleep better? The goal of fitness should be a better quality of life.

Things To Consider Before Starting The P90x Workout Schedule

Be able to carry out this method of training you must comply with a series of minimum requirements.

Remember, if you are not in a physical condition, it will be difficult – even dangerous – for you to do the exercises that make up this program and obtain positive results.

  • Consume 12 ounces of water a few hours before exercising.
  • Men should be able to do 3 pull-ups, get 12 cm of the vertical jump, be able to do 15 push-ups and 10 reps biceps curl with 9 kg.
  • Women should be able to do 1 pull-up, get 7 cm of the vertical jump, 
  • be able to do 3 full push-ups or 15 modified push-ups, and do 10 repetitions of biceps curl with 3 kgs.
  • Both sexes should be able to do 25 in and outs, and 2 minutes of continuous jumping.
  • Both should have the same flexibility capabilities.
  • Both should reach 15 cm with their fingers when stretching their legs.
  • Both should hold a wall squats for one minute.

p90x fit test

P90x Fit Test

To be sure what your physical condition is, when you start and finish this kind of routine, you should take this test.

You will need:

  1. Heart rate monitor.
  2. Body fat monitor.
  3. Tape measure.
  4. Scale.
  5. Pull bar.
  6. Timer. 

Before you start, you should measure your resting heart rate. Then, perform a 10-minute warm-up.

The test consists of performing the exercises we mentioned in the minimum requirements, in a time of 40 minutes, writing down the marks you achieve in each one. Take a break of four minutes between each exercise. 

After the last exercise, wait a minute and measure your heart rate. Then, measure it three more times, one minute apart.

This measuring is critical because if you register dangerous numbers, you must cancel the idea of training with this program. At least for now.

How Does the P90x Workout Program Work?

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What characterizes this training method is the variety of exercises that make it up.

Its author discovered that the combination of all of them can be the best way to burn fat and work your muscles without losing motivation.

It involves doing 60 to 90 minutes of exercise daily, 6 or 7 times a week, for 90 days.

P90x Workout Schedule uses circuits (just like the CrossFit), so there is little rest between one activity and the other.

The concept of muscle confusion is the basis of P90x.

That’s why you have to vary the daily training schedules and the order in which you do them.

It is also good to introduce new movements to prevent the body from adapting and getting used to the exercise.

Tony Horton recommends changing exercises in each session, as long as it works the same muscles.

For example, instead of doing a Kenpo session, do a Kickboxing session. It will improve the body’s performance and make your workout more fun.

Work on the chest with different push-ups and hit your back with different pull-up variations and dumbbell rowing.

Plyometric exercises are all those that have to do with jumping sessions.

That’s the most intense part of the workout and the one that most activates the cardiovascular system.

  • Weeks 1-3 and 9-11

  1. Day 1: Chest, back, and abs.
  2. Day 2: Plyometric exercises.
  3. Day 3: Shoulders, arms, and abs.
  4. Day 4: Yoga session.
  5. Day 5: Legs, back, and abs.
  6. Day 6: Kenpo session.
  7. Day 7: Rest or stretch training.
  • Weeks 5-7 and 10-12

  1. Day 1: Chest, shoulders, triceps, and abs.
  2. Day 2: Plyometric exercises.
  3. Day 3: Back, biceps, and abs.
  4. Day 4: Yoga session.
  5. Day 5: Legs, back, and abs.
  6. Day 6: Kenpo session.
  7. Day 7: Rest or stretch training.
  • Weeks 4,8 and 13

  1. Day 1: Yoga session.
  2. Day 2: Abs.
  3. Day 3: Kenpo session.
  4. Day 4: Stretch training.
  5. Day 5: Abs.
  6. Day 6: Yoga session.
  7. Day 7: Rest or stretch training.

Pros and cons of The P90x Workout Program

No exercise method is 100% Perfect. All exercises and sports have their upsides and downsides.

It’s up to you to decide if this is the right fit for what you want to achieve with your body and your physical health.

  • P90x Exercise Program Pros

– If you are in good shape, this exercise program is the most suitable for losing body fat and toning your muscles.

– The exercise sessions and the recommended diet are not complicated, yes, they are demanding but very easy to carry out.

– This training schedule will not only shape your body but also improve your physical health and quality of life.

  • P90x Exercise Program Cons

– The program is designed for people in good shape and good health. It’s not intended for people who have physical limitations.

– Although, we are not talking about very millionaire amounts, this training requires a considerable investment of money. You must acquire the DVDs of the program, dumbbells, elastic bands, and bars that you will need to exercise.

– The P90x workout schedule is not made to gain muscle mass or greater strength. It is more focused on building endurance and muscle toning, as well as improving cardiovascular fitness levels. 

– The low-carb diet that you should follow for most of your training is not recommended for long periods.

That’s it! Now you know everything about the P90x Workout Schedule. Give it a try, and you’ll see how your beach body is just around the corner!

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