P90X Workout Schedule and FREE Sample Workout

There is no name more synonymous with home fitness than P90X — the program created by Tony Horton that proves you don’t need a gym to get in shape. It is the workout that brought BODi into millions of homes to help people realize their goals and push themselves past what they thought was possible.

The second workout in the series, P90X2, puts an athletic twist on the original program’s challenge by focusing on skills like power, agility, and balance. Then, catering to people with busy schedules who want a quick, efficient workout, P90X3 condensed the intensity of the series into 30-minute routines.

All three programs are predicated on periodization training — a type of programming strategy that adjusts training goals and methods at specific intervals to avoid workout plateaus. As you’ll see in the calendars below, the programs are separated into three different training blocks or phases that include transition/recovery weeks in between.

If you’re starting any of these programs, here are the workout schedules you’ll need to track your progress. 

P90X Workout Schedule

P90X is an intense 90-day fitness program designed to build incredible strength, torch fat, and unlock mobility. Its 45- to 60-minute workouts draw inspiration from several fitness disciplines, including weight training, endurance training, yoga, and plyometrics to help you get into the best shape of your life.

There are three workout schedules for P90X:

• P90X Classic is the most common approach to the program and the one that most participants are familiar with.
• P90X Doubles is for those who want some extra cardiovascular exercise each week. Keep in mind that Doubles adds even more stress to the Classic schedule, so if you’re interested, you should have plenty of energy for two-a-day workouts three or four times per week.
• P90X Lean consists of more cardio and less resistance training than Classic or Doubles. This is a slightly less intensive schedule, but it’s still the real deal.

The schedules are broken up into three training blocks that each span four weeks: three weeks in the “Adaptive and Mastery Phase” and one week for recovery before advancing to the next block.

Click here to download the calendar for all three training blocks

P90X2 Workout Schedule

As the sequel to the original program, P90X2 builds on the strength and endurance gains made in P90X while focusing on training in multiple planes of motion, which will help improve athletic performance, balance, stability, and functional fitness. You’ll only train five days a week, but that means each workout will be as efficient as possible.

Click here to download the calendar

P90X3 Workout Schedule

Keeping busy folks in mind, P90X3 promises to help people transform their bodies and fitness in just 30 minutes a day. Though the workouts are shorter than previous programs in the series, there’s substantially less downtime between exercises, meaning you’ll be working nearly nonstop and targeting each muscle with intensity.

Like the original program, P90X3 has a few different schedules you can choose from:

• P90X3 Classic is the traditional balance of total-body cardio and resistance. It’ll help you gain muscle, lose fat, and move better than you have since you were a kid.
• P90X3 Lean is designed for those who prefer a more toned look. Instead of hypertrophy (muscle growth), you’ll target functionality, mobility, and cardiovascular fitness. But you’ll still gain some muscle, you’ll still lose fat, and you’ll still get strong.
• P90X3 Mass is for those looking for bulk over getting ripped. You’ll want to stay in the hypertrophy range during as many resistance sets as possible. Depending on the speed of your reps, six to 15 reps is what you’re after during each set, with the goal of maximizing time under tension and minimizing rest between sets.
• P90X3 Doubles can help to accelerate both fitness gains and weight loss for those who are ready for it. If you’re interested, you should complete 90 days of P90X3 Classic first.

You’ll be training in three different four-week “blocks,” each with a specific goal.

Click here to download the calendar for all three training blocks