P90X Workout Schedule [Lean, Doubles, Classic] + Equipment List
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Each P90X Workout Schedule is designed with a specific goal in mind. We provide the Lean, Doubles, Mass, and Classic P90X Schedule below, as well as, outline equipment needed.
Choosing a P90X Workout Schedule
Every P90X Workout Schedule is broken down into 4-week phases. You’ll workout hard for 3 weeks, and then have a recovery week. This is to prevent plateaus and to continue to challenge your muscles without overtraining.
Any of these P90X Calendars are going to help you burn fat and build lean muscle – getting you max results in 90 days.
You may also like our P90X review!
If this is your first time doing the program, you’ll want to do the Lean or Classic version over Doubles.
Who Should do the P90X Classic Schedule?
- Someone wanting to burn fat & build muscle
- Someone who wants to improve their endurance, strength, and balance.
- You’ll do 3 strength workouts, 2 cardio workouts and 1 yoga workout per week.
Who Should do the P90X Lean Schedule?
- Someone who loves cardio more than strength training.
- People who want to drop more fat versus build muscle.
- Someone worried about building too much muscle.
- You’ll do 2 strength workouts, 3 cardio workouts and 1 yoga workout per week.
Who Should do the P90X Doubles Schedule?
- Someone who has done P90X once before.
- You’ll need 2+ hours because you’ll do the original plan PLUS an added cardio workout.
- Someone looking for the best results in 90 days and is truly committed to it.
P90X WORKOUT SCHEDULES
You can either chose to save or print the tables below or you can scroll down to see the daily P90X Workout Schedules written out.
P90X Workout Classic Schedule
Phase 1: Week 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 Stretch
Phase 1: 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
Phase 2: Week 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 Stretch
Phase 2: 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 Stretch
Phase 3: Week 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 Stretch
Phase 3: Week 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
Phase 3: 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 Stretch
P90X Lean Schedule
Phase 1: Week 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 Stretch
Phase 1: 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
Phase 2: 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 Stretch
Phase 2: 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 Stretch
Phase 3: Weeks 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 Stretch
Phase 3: 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 Stretch
Phase 3: 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 Stretch
P90X Doubles Schedule
Phase 1: 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 Stretch
Phase 1: 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
Phase 2: Weeks 5 – 7
Day 1: Cardio X in AM; Chest, Shoulders & Triceps + Ab Ripper X in PM
Day 2: Plyometrics
Day 3: Cardio X in AM; Back & Bicpes + Ab Ripper X in PM
Day 4: Yoga X
Day 5: Cardio X in AM; Legs & Back + Ab Ripper X in PM
Day 6: Kenpo X
Day 7: Rest or X Stretch
Phase 2: 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 Stretch
Phase 3: Weeks 9 and 11
Day 1: Cardio X in AM; Chest & Back + Ab Ripper X in PM
Day 2: Cardio X in AM; Plyometrics in PM
Day 3: Shoulders & Arms + Ab Ripper X
Day 4: Cardio X in AM; Yoga X in PM
Day 5: Cardio X in AM; Legs & Back + Ab Ripper X in PM
Day 6: Kenpo X
Day 7: Rest or X Stretch
Phase 3: Weeks 10 and 12
Day 1: Cardio X in AM; Chest, Shoulders & Triceps + Ab Ripper X in PM
Day 2: Cardio X in AM; Plyometrics in PM
Day 3: Back & Bicpes + Ab Ripper X
Day 4: Cardio X in AM; Yoga X in PM
Day 5: Cardio X in AM; Legs & Back + Ab Ripper X in PM
Day 6: Kenpo X
Day 7: Rest or X Stretch
Phase 3: 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 Stretch
Equipment Needed for P90X Schedule
Below is the equipment you’ll need for every P90X Calendar. We’ve linked out to Amazon and are affiliates for them.
- Adjustable Dumbbells or Free Weights (Light, Medium and Heavy)
- Barbell & Weights
- Resistance Bands
- Pull Up Bar (or Bands)
- Exercise Ball (Optional)
- You may also need an assistance if you’re new to pull ups.
There is also a sample P90X Mass Calendar.
This schedule is based on hypertrophy – tearing and building the muscle back up. If you want the best athletically efficient physique, you’ll want to incorporate other cycles that offer different focuses.
So while you can play with the schedule below, it’s best to mix in the classic schedule time to time.
Weeks 1-3
Day 1: Chest, Shoulders, & Triceps
Day 2: Cardio X, Ab Ripper X
Day 3: Legs & Back
Day 4: X Stretch; Ab Ripper X or Abs/Core Plus (from P90X Plus)
Day 5: Back & Biceps
Day 6: Yoga X
Day 7: Off
Targeted number of reps: 8 to 12
Weeks 4-6
Day 1: Chest & Back
Day 2: Cardio X, Ab Ripper X
Day 3: Shoulders & Arms
Day 4: X Stretch; Ab Ripper X or Abs/Core Plus
Day 5: Legs & Back
Day 6: Yoga X
Day 7: Off
Targeted number of reps: 8 to 12 (focus on 8 to 10)
Week 7 Recovery Week
Day 1: X Stretch
Day 2: Yoga X
Day 3: Core Synergistics
Day 4: Kenpo X
Day 5: Yoga X
Day 6: X Stretch
Day 7: Off
Weeks 8-9
Day 1: Chest, Shoulders, & Triceps
Day 2: Cardio X, Ab Ripper X
Day 3: Legs & Back
Day 4: X Stretch; Ab Ripper X or Abs/Core Plus
Day 5: Back & Biceps
Day 6: Yoga X
Day 7: Off
Day 8: Chest & Back
Day 9: Cardio X, Ab Riper X
Day 10: Shoulders & Arms
Day 11: X Stretch; Ab Ripper X or Abs/Core Plus
Day 12: Legs & Back
Day 13: Yoga X
Day 14: Off
Targeted number of reps: 6 to 10
Weeks 10-11
Same schedule as above, but change your reps to 4-8.
Week 12
Still same as week 8-9, but change your reps to 4-6.
What are the P90X Workouts?
Each schedule uses the same 12 workouts to get you max results. They are just arranged differently.
Along with their arrangement in the schedule, Tony Horton also mentions how many reps you should do for each type of goal.
The workouts include:
- Chest & Back
- Plyometrics
- Shoulders & Arms
- Yoga X
- Legs & Back
- Kenpo X
- X Stretch
- Core Synergistics
- Chest, Shoulders & Triceps
- Back & Biceps
- Cardio X
- Ab Ripper X
Most of the workouts are about 60 minutes; however, yoga is a bit longer at 90 minutes. Ap Ripper is shorter and often added on in your schedule.
A BODI Membership let’s you stream P90X, P90X2, and P90X3!
If you need a shorter workout, look at P90X3.
If your P90X DVDs have seen better days, or you’re debating between P90X and P90X3 – streaming is a great option!
A BODi membership allows you to stream all 3 P90X programs along with hundreds of other programs for 1 membership price!
You can even stream from a laptop, phone or TV with certain streaming devices. Another feature of the membership includes downloading workouts.
You also get digital copies of the nutrition guides and calendars that usually come with the DVD options!
Looking for community?
Even though Beachbody ended it’s coach network in late 2024, we still offer a private community for people doing BODi workouts!
We offer a private accountability group on Facebook, and we love sharing recipes, inspiration, and lifestyle tips like ways to eliminate endocrine disruptors in your routines!
If you’d like to join it, send us an email at thegirls@soreyfitness.com.
Which P90X Schedule are you doing?
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