P90X+X2+X3 Hybrid Schedule .pdf

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Phase

Foundation Phase

Recovery/Transition
Week
Phase

Mon
X2 Total Body / X2
Ab Ripper
X2 Total Body / X2
Ab Ripper
X2 Total Body / X2
Ab Ripper
X2 Yoga

Mon
Chest+Back+Balance
& X2 Ab Ripper
Chest+Back+Balance
& X2 Ab Ripper

Strength Phase
Chest+Back+Balance
& X2 Ab Ripper
Chest+Back+Balance
& X2 Ab Ripper
Recovery/Transition
Week

X2 Yoga

FOUNDATION PHASE
Tue
Wed
Plyocide
X2 Balance +
Power
Plyocide
X2 Balance +
Power
Plyocide
X2 Balance +
Power
X2 Core
YogaX
STRENGTH PHASE
Tue
Wed
Eccentric
P90X
Lower
Shoulders/Arms
& X2 Ab Ripper
Eccentric
P90X
Lower
Shoulders/Arms
& X2 Ab Ripper
Eccentric
P90X
Lower
Shoulders/Arms
& X2 Ab Ripper
Eccentric
P90X
Lower
Shoulders/Arms
& X2 Ab Ripper
Accelerator
YogaX

Thu
Isometrix

Fri
X3 Total
Synergistics
X3 Total
Synergistics
X3 Total
Synergistics
X3 Yoga

Sat
Rest/
Recovery
Rest/
Recovery
Rest/
Recovery
Rest/
Recovery

Sun
Rest/
Recovery
Rest/
Recovery
Rest/
Recovery
Rest/
Recovery

Fri
Base+Back/
X2 Ab
Ripper
Base+Back/
X2 Ab
Ripper
Base+Back/
X2 Ab
Ripper
Base+Back/
X2 Ab
Ripper
X3 Yoga

Sat
Rest/
Recovery

Sun
Rest/
Recovery

Rest/
Recovery

Rest/
Recovery

Rest/
Recovery

Rest/
Recovery

Rest/
Recovery

Rest/
Recovery

Rest/
Recovery

Rest/
Recovery

Fri
Complex Lower

Sat
Rest/
Recovery
Rest/
Recovery
Rest/
Recovery
Rest/
Recovery

Sun
Rest/
Recovery
Rest/
Recovery
Rest/
Recovery
Rest/
Recovery

Isometrix
Isometrix
PilatesX

Thu
X3 Yoga

X3 Yoga

X3 Yoga

X3 Yoga

PilatesX

Phase

Mon
P.A.P. Upper

PERFORMANCE PHASE
Tue
Wed
Thu
P.A.P. Lower
Dynamix Complex Upper

Performance Phase

P.A.P. Upper

P.A.P. Lower

Dynamix

Complex Upper

Complex Lower

P.A.P. Upper

P.A.P. Lower

Dynamix

Complex Upper

Complex Lower

X2 Yoga

Decelerator

YogaX

PilatesX

X3 Yoga

Recovery/Transition
Week
NOTES:


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