p90x workout schedule & tracker

P90X WORKOUT SCHEDULES & TRACKERS

P90X is one of the most intense workouts you'll ever do and if you follow the workout schedule and food guide to the letter, you'll lose weight and see muscles you never knew you had. There are three different variations on P90X (Classic, Lean, & Doubles) and each set is built with different goals in mind. Which one you ultimately choose depends on what you're trying to achieve on your fitness journey.

  • Classic - Balanced workout schedule with 3 days of weights / resistance with 3 days of aerobic exercise / yoga. Classic is great for people who have never done the program before, are wanting to build muscle, or are simply looking to maintain their current physique / conditioning.
  • Lean - As the name implies, Lean is geared towards slimming down. This is achieved with 2 days of weight training and 4 days of cardio / yoga to maximize calorie burn . Lean is great for people who are new to the program and are mainly looking to lose weight.
  • Doubles - Doubles is the mother of all P90X workouts as it's a blend of Classic & Lean for some serious strength training. This is 100% not for beginners and we seriously encourage you to complete multiple cycles of Classic / Lean before attempting Doubles.

To help you with your fitness goals, I've made digital copies of the P90X workout schedules and workout trackers available for download in a variety of formats. A lot of people prefer the old fashioned, spiral notebook & pen routine (which is fine), but I personally prefer using the Google Sheets version. I open it up on my phone (or tablet), do my workout, and put my reps & weights in as I go. Very convenient and the workout schedule is with you wherever you go.

Download Links

P90X Classic Schedule

   DAY Week 1 - 3 Week 4 Week 5 - 7 Week 8 Week 9 & 11 Week 10 & 12 Week 13
   Day 1 Chest & Back Yoga X Chest, Shoulders, & Triceps
Ab Ripper X
Yoga X Chest & Back
Ab Ripper X
Chest, Shoulders, & Triceps
Ab Ripper X
Yoga X
   Day 2 Plyometrics Core Synergistics Plyometrics Core Synergistics Plyometrics Plyometrics Core Synergistics
   Day 3 Shoulders & Arms
Ab Ripper X
Kenpo X Back & Biceps
Ab Ripper X
Kenpo X Shoulders & Arms
Ab Ripper X
Back & Biceps
Ab Ripper X
Kenpo X
   Day 4 Yoga X X Stretch Yoga X X Stretch Yoga X Yoga X X Stretch
   Day 5 Legs & Back
Ab Ripper X
Core Synergistics Legs & Back
Ab Ripper X
Core Synergistics Legs & Back
Ab Ripper X
Legs & Back
Ab Ripper X
Core Synergistics
   Day 6 Kenpo X Yoga X Kenpo X Yoga X Kenpo X Kenpo X Yoga X
   Day 7 Rest or X Stretch Rest or X Stretch Rest or X Stretch Rest or X Stretch Rest or X Stretch Rest or X Stretch Rest or X Stretch

P90X LEAN Schedule

   DAY Week 1 - 3 Week 4 Week 5 - 7 Week 8 Week 9 & 11 Week 10 & 12 Week 13
   Day 1 Core Synergistics Yoga X Core Synergistics Yoga X Chest & Back
Ab Ripper X
Chest, Shoulders, & Triceps
Ab Ripper X
Yoga X
   Day 2 Cardio X Core Synergistics Cardio X Core Synergistics Cardio X Cardio X Core Synergistics
   Day 3 Shoulders & Arms
Ab Ripper X
Kenpo X Chest, Shoulders & Triceps
Ab Ripper X
Kenpo X Shoulders & Arms
Ab Ripper X
Back & Biceps
Ab Ripper X
Kenpo X
   Day 4 Yoga X X Stretch Yoga X X Stretch Yoga X Yoga X X Stretch
   Day 5 Legs & Back
Ab Ripper X
Core Synergistics Legs & Back
Ab Ripper X
Cardio X Core Synergistics Core Synergistics Cardio X
   Day 6 Kenpo X Yoga X Kenpo X Yoga X Kenpo X Kenpo X Yoga X
   Day 7 Rest or X Stretch Rest or X Stretch Rest or X Stretch Rest or X Stretch Rest or X Stretch Rest or X Stretch Rest or X Stretch

P90X DOUBLES Schedule

   DAY Week 1 - 3 Week 4 Week 5 - 7 Week 8 Week 9 & 11 Week 10 & 12 Week 13
   Day 1 Core Synergistics Yoga X [AM]: Cardio X
[PM]: Chest, Shoulders, & Triceps
[PM]: Ab Ripper X
Yoga X [AM]: Cardio X
[PM]: Chest & Back
[PM]: Ab Ripper X
[AM]: Cardio X
[PM]: Chest, Shoulders, & Triceps
[PM]: Ab Ripper X
Yoga X
   Day 2 Cardio X Core Synergistics Plyometrics Core Synergistics [AM]: Cardio X
[PM]: Plyometrics
[AM]: Cardio X
[PM]: Plyometrics
Core Synergistics
   Day 3 Shoulders & Arms
Ab Ripper X
Kenpo X [AM]: Cardio X
[PM]: Back & Biceps
[PM]: Ab Ripper X
Kenpo X Shoulders & Arms
Ab Ripper X
Back & Biceps
Ab Ripper X
Kenpo X
   Day 4 Yoga X X Stretch Yoga X X Stretch [AM]: Cardio X
[PM]: Yoga X
[AM]: Cardio X
[PM]: Yoga X
X Stretch
   Day 5 Legs & Back
Ab Ripper X
Core Synergistics [AM]: Cardio X
[PM]: Legs & Back
[PM]: Ab Ripper X
Core Synergistics [AM]: Cardio X
[PM]: Legs & Back
[PM]: Ab Ripper X
[AM]: Cardio X
[PM]: Legs & Back
[PM]: Ab Ripper X
Cardio X
   Day 6 Kenpo X Yoga X Kenpo X Yoga X Kenpo X Kenpo X Yoga X
   Day 7 Rest or X Stretch Rest or X Stretch Rest or X Stretch Rest or X Stretch Rest or X Stretch Rest or X Stretch Rest or X Stretch