clon
Coach Dave’s Modified P90X Schedule
UPDATE: Since the posting of this article, Beachbody released P90X3 to specifically address the longer workouts in P90X. If you’re just starting out with the P90X Workouts, this may be the best route to go. If you already have P90X and want shorter workouts, this Modified P90X Schedule is for you! Feel free to CONTACT ME if you have any questions.
We often have people that want to do P90X, but feel like they either don’t have the time to commit to an hour (or more) a day or they just can’t physically keep up with the schedule. My first recommendation is to check out a program like Focus T25 as an entry into fitness. (I now recommend some of the newer programs like Tony’s P90 workout).
I came up with this Modified P90X Schedule for those of you who already have P90X and want to make it work for you.
P90X Classic Schedule
I use the P90X Classic Schedule as the basis for these modifications, because that’s what most people want to follow.
This Modified P90X Schedule takes into consideration two primary concerns—time and intensity. You’ll do three strength training workouts every week. I’ve cut these in half. Please stop where I’ve indicated and then fast forward to the cool down stretch, unless you feel good and want to keep going. Do not skip the stretch! That’s just a recipe for an injury.
When it comes to the Cardio Workouts, I want you to do as much as you can at your own pace. It’s okay to cut it short because of time, but the more you can do, the better results you are going to get. I’ve cut quite a bit out of the Yoga workouts, which is typically the one many people find the most challenging from a time and intensity standpoint. It’s tough.
I’m leaving Ab Ripper X (ARX) as an optional workout on the strength days. I highly recommend it, particularly if you need to focus on your midsection. The core strength will help a lot with all the workouts and help avoid injuries.
YogaX
Yoga X is the longest workout and it’s the trickiest one to modify. It’s over 90 minutes long. So, if you want to shorten it up, here’s what I suggest. If you are new to yoga, make sure you have yoga block. It will help a lot.
- The workout begins with a nearly 10 minute stretch. Fast forward to the 1:24:42 mark and the beginning of the Astanga Sun Salutations. Please be warmed up and loose before you do this.
- Go through all the moves from Astanga Sun Salutations (1:24:42) up through Prayer Twist and Side Arm Balance (49:44). This is where it gets really advanced. If you feel good and have time, keep going. If not, that’s okay…just do your best and forget the rest.
- Advance the DVD to the 9:34 mark where you’ll do Side Twist and complete the stretch and cool down process.
I have to say that our friend Tony Horton would not be happy with me making these modifications. He believes, and I agree, that yoga is the fountain of youth. Please push yourself to do more and more every time you try this workout. It’s essential for your success.
P90X Nutrition
Nutrition is a VITAL component of your success. Please consult our P90X Nutrition Guide Made Easy resource—it’s helped a lot of people over the years. In addition, be sure to watch the weekly videos in our P90X Fitness Guide to prepare you for each week of the program, whether you are doing the Modified P90X Schedule or not.
Modified P90X Schedule: Phase I
- Chest & Back/ARX: This is a 12-set workout. Do the first six, then the cool down and stretch.
- Plyometrics: This is a hard one…do your best. If it is too intense, do Cardio X.
- Shoulders & Arms/ARX: This is a 12-set workout with three bonus sets. Do the first six sets, then the cool down and stretch.
- Yoga: See above.
- Legs & Back/ARX: This is an eight-set workout. You repeat four sets twice. Just do the first four, then the cool down and stretch.
- Kenpo X: This is a great workout…have fun with it and give it all you’ve got.
- Rest or X-Stretch: You can also do ARX if you’ve skipped it during the week and want to get it in.
This is not a rest week. It simply means we won’t lift a lot of weights this week.
- Yoga
- Core Synergistics: This is a tough one, but it’s Recovery Week, so go for it here and do as much as you can.
- Kenpo X
- X Stretch
- Core Synergistics
- Yoga
- Rest or X Stretch
Modified P90X Schedule: Phase II
Phase II of P90X changes the strength workouts. Instead of exercises that combine Push and Pull movements, you’ll do workouts that are all Push or all Pull. That will make sense when you do the workouts. It’s a small change with a big impact.
- Chest, Shoulders & Triceps/ARX: This is a 24-set workout. Do the first 12, then do the cool down and stretch.
- Plyometrics: Give it all you’ve got.
- Back & Biceps/ARX: This is a 24-set workout. Do the first 12, then do the cool down and stretch.
- Yoga: See above.
- Legs & Back/ARX: This is an eight-set workout. You repeat four sets twice. Just do the first four, then the cool down and stretch.
- Kenpo
- Rest or X Stretch
Again, this is not a rest week. Again, we just won’t lift a lot of weights this week.
- Yoga
- Core Synergistics: This is a tough one, but it’s Recovery Week, so go for it here and do as much as you can.
- Kenpo X
- X Stretch
- Core Synergistics
- Yoga
- Rest or X Stretch
Modified P90X Schedule: Phase III
The first two phases of P90X feature “micro-cycles,” where you’ll do a series of workouts for four weeks and then take a recovery week. Phase III is different. In Phase III, you’ll basically shift between Phase I and Phase II, changing every week.
- Chest & Back/ARX: This is a 12-set workout. Do the first six, then the cool down and stretch.
- Plyometrics: This is a hard one…do your best.
- Shoulders & Arms/ARX: This is a 12-set workout with three bonus sets. Do the first six sets, then the cool down and stretch.
- Yoga: See above.
- Legs & Back/ARX: This is an eight-set workout. You repeat four sets twice. Just do the first four, then the cool down and stretch.
- Kenpo X: This is a great workout…have fun with this one and give it all you’ve got.
- Rest or X-Stretch: You can also do ARX if you’ve skipped it during the week and want to get it in.
- Chest, Shoulders & Triceps/ARX: This is a 24-set workout. Do the first 12, then do the cool down and stretch.
- Plyometrics: Give it all you’ve got.
- Back & Biceps/ARX: This is a 24-set workout. Do the first 12, then do the cool down and stretch.
- Yoga: See above.
- Legs & Back/ARX: This is an eight-set workout. You repeat four sets twice. Just do the first four, then the cool down and stretch.
- Kenpo
- Rest or X Stretch
- Chest & Back/ARX: This is a 12-set workout. Do the first six, then the cool down and stretch.
- Plyometrics: This is a hard one…do your best.
- Shoulders & Arms/ARX: This is a 12-set workout with three bonus sets. Do the first six sets, then the cool down and stretch.
- Yoga: See above.
- Legs & Back/ARX: This is an eight-set workout. You repeat four sets twice. Just do the first four, then the cool down and stretch.
- Kenpo X: This is a great workout. Have fun with it and give it all you’ve got.
- Rest or X-Stretch: You can also do ARX if you’ve skipped it during the week and want to get it in.
Here’s a visual of the P90X general workout and recovery cycle:
- Chest, Shoulders & Triceps/ARX: This is a 24-set workout. Do the first 12, then do the cool down and stretch.
- Plyometrics: Give it all you’ve got.
- Back & Biceps/ARX: This is a 24-set workout. Do the first 12, then do the cool down and stretch.
- Yoga: See above.
- Legs & Back/ARX: This is an eight-set workout. You repeat four sets twice. Just do the first four, then the cool down and stretch.
- Kenpo
- Rest or X Stretch
QUESTIONS? Post a comment below or click on the button to message me:
