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Posted by on May 21, 2012 in P90X | 8 comments

Your Free P90X Workout Schedule PDF – Printable Version

In this post I will be providing you with a free, downloadable and printable version of the classic P90X workout schedule. If you’re looking for the lean workouts, then head on over to my P90X lean workout schedule page where you should find everything you need.

For now, we’ll be focusing on the ‘classic’ routine. This is the one you should start with, before experimenting or moving onto tougher workout schedules like the doubles or the many hybrids out there.

Printable P90X Workout Schedule PDF

p90x-schedule

Right Click To Download Your P90X Workout Schedule

Here it is. Right click and select ‘save as’ on the image to the right to download your copy. You’ll need a PDF reader. Adobe is the popular choice, and you can find the Adobe reader with a quick Google search.

Why download this P90X workout schedule PDF? It’s handy if you lose your original copy, but it has other benefits. For instance, you will always have a copy backed up on your hard drive for the future. You can print it out and pin it to the wall where you do your workouts. Then you can cross off each workout as you go along. That’s a useful idea to track your progress and see how far you’ve come. P90X is a long, tough workout, and sometimes we can forget how far we’ve progressed.

P90X Schedule – Listed Below

Just want to see the P90X workout schedule without downloading anything?

Thankfully I’ve got you covered too. Here is the classic listing for the original P90X workout:

Weeks 1 – 3

Day 1 – Chest and Back, + Ab Ripper X

Day 2 – Plyometrics

Day 3 – Shoulders and Arms, Ab Ripper X

Day 4 – Yoga X

Day 5 – Legs and Back, Ab Ripper X

Day 6 – Kenpo X

Day 7 – Rest or X Stretch

 

Week 4

Week 4 is designed as a recovery week after a tough first 3 weeks, working out 6 days a week.

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

 

Weeks 5 – 7

Month 2 changes things up a bit.

Day 1 – Chest, Shoulders and Triceps, Ab Ripper X

Day 2 – Plyometrics

Day 3 – Back and Biceps, Ab Ripper X

Day 4 – Yoga X

Day 5 – Legs and Back, Ab Ripper X

Day 6 – Kenpo X

Day 7 – Rest or X Stretch

 

Week 8

The 8th week is a second recovery phase.

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

 

Weeks 9 + 11

Day 1 – Chest and Back, Ab Ripper X

Day 2 – Plyometrics

Day 3 – Shoulders and Arms, Ab Ripper X

Day 4 – Yoga X

Day 5 – Legs and Back, Ab Ripper X

Day 6 – Kenpo X

Day 7 Rest or X Stretch

 

Weeks 10 + 12

Day 1 – Chest, Shoulders and Triceps, Ab Ripper X

Day 2- Plyometrics

Day 3 – Back and Biceps, Ab Ripper X

Day 4 – Yoga X

Day 5 – Legs and Back, Ab Ripper X

Day 6 – Kenpo X

Day 7 – Rest or X Stretch

 

Final – 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 is about as tough as they come, especially if you aren’t an experienced trainer. You’ll be working out 6 days a week, with stretches or a complete rest day on Sunday. Keep in mind it doesn’t have to be Sunday. If you prefer a different day of the week as your rest, then choose that one and base your workout schedule for P90X around it.

If you haven’t yet read my P90X review, then head on over to read about it for yourself. P90X can be too much for some, but if you’re willing to push that little bit harder then the results will be so worth it.

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8 Comments

  1. Hey!!

    I have a question. I play squash, so how can i accommodate squash with this workout???

    • I’d say squash would work most of your muscle groups, and requires good flexibility and strength. So the workouts in P90X complement it well, especially the stretches and strength training. P90X can be tailored to your needs – I don’t know how regularly you play squash, but you can remove a workout here or there if you feel it’s overloading your body.

  2. I’m on week 5 of P90X and I saw the above squash question. I play soccer every Sunday morning and I treat my Soccer as my X-Strecth/Rest day.
    Just wondering if you think I should replace a different routine instead ?

    And believe it or not, with P90X, my cardio has improved already!

    • Ian, that’s fine to play soccer on your rest day – I actually did the same thing when I was on P90X! I love soccer (called football here in the UK :)) so I can’t do without it even when I’m doing a workout course.

  3. I play squash once a week but still do my other workout for the week. I can’t believe how much P90x has helped my squash game. Great endurance and flexibility. I looked up p90x and squash on a calorie burning calculator and found that squash burns more calories than any p90x workout. That being said, I would think you could sub it for any cardio workout, but I would never sub it for Yoga. To many other benefits of yoga.

  4. Hey,
    So i work 12 hour work days and the keeping motivated part is what i am having trouble with. Do you have any suggestions? Oh and Nutrition since i work for 12 hours i try soooo hard not to eat junk but it slips in every once in a while.

    • Motivation is tricky for sure. I think we all overestimate our own self control. Have you tried holding yourself accountable to someone else? If you’re both following the same plan, then you can report to each other and there is a ‘shame’ factor if you slip up. Also, keep those snacks away! If you don’t have them readily available, you’ll eat junk far less.

      • I’m on the road a lot, so junk food becomes very difficult for me as well. Of course, so was exercise. What turned me around was getting on a defined exercise program. I started with Ultimate Yogi, and will be starting P90X tomorrow morning. I applied the same logic to food. Pick a diet that defines your meals and snacks, and fits the nutritional needs of your exercise regimen. Follow the program, simple as that. I find I’m less prone to break diet when it’s clearly defined and I’m not called upon to “wing it.”

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