P90X Guide Book

P90X program has three form of training that you can select, includes Lean ,Classic, and Double. We must learn and understand the instructions in the manual, they give us.
In CD 1, suggest that if we had more weight ,we will start to Lean form ,and followed by the ,Classic form. Final, followed by the Double form.
For those who completed full training 90 days,we were able to continue in the second round and third round.
Food and vitamins they are important ,that we should not be ignored ,if we want the result of effective training.

P90X FORM TRAINING

Lean Form Training

Weeks 1, 2, and 3

Day 1 : – Core Synergistics
Day 2 : – Cardio X
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 Recovery Week to Rest the Muscles Some
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

Weeks 5, 6, 7
Day 1 : – Core Synergistics
Day 2 : – Cardio X
Day 3 : – Chest, Shoulders & Triceps, 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 Recovery
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 and 11
Day 1 : – Chest and Back, Ab Ripper X
Day 2 : – Cardio X
Day 3 : – Shoulders and Arms, Ab Ripper X
Day 4 : – Yoga X
Day 5 : – Core Synergistics
Day 6 : – Kenpo X
Day 7 : – Rest or X Stretch


Weeks 10 and 12
Day 1 : – Chest, Shoulders and Triceps, Ab Ripper X
Day 2 : – Cardio X
Day 3 : – Back and Biceps, Ab Ripper X
Day 4 : – Yoga X
Day 5 : – Core Synergistics
Day 6 : – Kenpo X
Day 7: – Rest or X Stretch

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

Classic Form Training

Week 1-2-3
Day 2 : – Chest-Back-Abs
Day 3 : – Plyometrics
Day 4 : – Shoulders-Arms-Abs
Day 5 : – Yoga
Day 6 : – Legs-Back- Abs6: Kenpo
Day 7 : – Rest

Week 4
Day 1 : – Yoga
Day 2 : – Core Synergistics
Day 3 : – Kenpo
Day 4 : – X Stretch
Day 5 : – Core Synergistics
Day 6 : – Yoga
Day 7 : – Rest

Week 5-6-7
Day 1 : – Chest Shoulders &Triceps-Abs
Day 2 : – Plyometrics
Day 3 : – Back&Bicep-Abs
Day 4 : – Yoga
Day 5 : – Legs&Back-Abs
Day 6 : – Kenpo
Day 7 : – Rest

Week 8
Day 1 : – Yoga
Day 2 : – Core Synergistics
Day 3 : – Kenpo
Day 4 : – X Stretch
Day 5 : – Core Synergistics
Day 6 : – Yoga
Day 7 : – Rest

Week 9
Day 1 : – Chest-Back-Abs
Day 2 : – Plyometrics
Day 3 : – Shoulders-Arms-Abs
Day 4 : – Yoga
Day 5 : – Legs-Back- Abs
Day 6 : – Kenpo
Day 7 : – Rest

Week 10
Day 1 : – Chest Shoulders &Triceps-Abs
Day 2 : – Plyometrics
Day 3 : – Back&Bicep-Abs
Day 4 : – Yoga
Day 5 : – Legs&Back-Abs
Day 6 : – Kenpo
Day 7 : – Rest

Week 11
Day 1 : – Chest-Back-Abs
Day 2 : – Plyometrics
Day 3 : – Shoulders-Arms-Abs
Day 4 : – Yoga
Day 5 : – Legs-Back- Abs
Day 6 : – Kenpo
Day 7 : – Rest

Week 12
Day 1 : – Chest Shoulders &Triceps-Abs
Day 2 : – Plyometrics
Day 3 : – Back&Bicep-Abs
Day 4 : – Yoga
Day 5 : – Legs&Back-Abs
Day 6 : – Kenpo
Day 7 : – Rest

Week 13
Day 1 : – Yoga
Day 2 : – Core Synergistics
Day 3 : – Kenpo
Day 4 : – X Stretch
Day 5 : – Core Synergistics
Day 6 : – Yoga
Day 7: – Rest


Doubles Form Training

Week 1-2-3
Day 1 : – Chest-Back-Abs
Day 2: – Plyometrics
Day 3 : – Shoulders-Arms-Abs
Day 4 : – Yoga
Day 5 : – Legs-Back- Abs
Day 6 : – Kenpo
Day 7 : – Rest

Week 4
Day 1 : – Yoga
Day 2 : – Core Synergistics
Day 3 : – Kenpo
Day 4 : – X Stretch
Day 5 : – Core Synergistics
Day 6 : – Yoga
Day 7 : – Rest

Week 5-6-7
Day 1 : – am. Cardio - pm.Chest Shoulders &Triceps-Abs
Day 2 : – Plyometrics
Day 3 : – am. Cardio - pm.Back&Bicep-Abs
Day 4 : – Yoga
Day 5 : – am. Cardio - pm.Legs&Back-Abs
Day 6 : – Kenpo
Day 7 : – Rest

Week 8
Day 1 : – Yoga
Day 2 : – Core Synergistics
Day 3 : – Kenpo
Day 4 : – X Stretch
Day 5 : – Core Synergistics
Day 6 : – Yoga
Day 7 : – Rest

Week 9
Day 1 : – am. Cardio - pm.Chest-Back-Abs
Day 2 : – am. Cardio - pm.Plyometrics
Day 3 : – Shoulders-Arms-Abs
Day 4 : – am. Cardio - pm.Yoga
Day 5 : – am. Cardio - pm.Legs-Back- Abs
Day 6 : – Kenpo
Day 7 : – Rest

Week 10
Day 1 : – am. Cardio - pm.Chest Shoulders &Triceps-Abs
Day 2 : – am. Cardio - pm.Plyometrics
Day 3 : – Back&Bicep-Abs
Day 4 : – am. Cardio - pm.Yoga
Day 5 : – am. Cardio - pm.Legs&Back-Abs
Day 6 : – Kenpo
Day 7 : – Rest

Week 11
Day 1 : – am. Cardio - pm.Chest-Back-Abs
Day 2: – am. Cardio - pm.Plyometrics
Day 3 : – Shoulders-Arms-Abs
Day 4 : – am. Cardio - pm.Yoga
Day 5 : – am. Cardio - pm.Legs-Back- Abs
Day 6 : – Kenpo
Day 7 : – Rest

Week 12
Day 1 : – am. Cardio - pm.Chest Shoulders &Triceps-Abs
Day 2 : – am. Cardio - pm.Plyometrics
Day 3 : – Back&Bicep-Abs
Day 4 : – am. Cardio - pm.Yoga
Day 5 : – am. Cardio - pm.Legs&Back-Abs
Day 6 : – Kenpo
Day 7 : – Rest

Week 13
Day 1 : – Yoga
Day 2 : – Core Synergistics
Day 3 : – Kenpo
Day 4 : – X Stretch
Day 5 : – Core Synergistics
Day 6 : – Yoga
Day 7 : – Rest