September 17, 2012 CoachJoshP

P90X2 Workout Schedule

X2ScheduleFeaturedThe P90X2 workout schedule is all about maximizing results!  Each phase can be modified in length, based on your level of fitness and goals.  The flexibility allows each individual to tailor P90X2 to their specific needs.






P90X2 Phase 1 – Foundation (3-6 weeks)

Day1: X2 Core

Day2: Plyocide

Day3: Rest or X2 Recovery + Mobility

Day4: X2 Total Body and X2 Ab Ripper

Day5: X2 Yoga

Day6: X2 Balance and Power

Day7: Rest or Recovery + Mobility


P90X2 Phase 2 – Strength (3-6 weeks)

Day1: Chest + Back + Balance & X2 Ab Ripper

Day2: Plyocide

Day3: Rest or X2 Recovery & Mobility

Day4: X2 Shoulders + Arms & X2 Ab Ripper

Day5: X2 Yoga

Day6:  Base + Back & X2 Ab Ripper

Day7: Rest or Recovery + Mobility

(Additional options)

V-Sculpt & X2 Ab Ripper switch into Day1

X2 Chest + Shoulders + Tris & X2 Ab Ripper switch into Day4


P90X2 Phase 3 – Performance (3-4 weeks)

Day1: P.A.P Lower

Day2: P.A.P Upper

Day3: X2 Yoga

Day4: Rest or Recovery + Mobility

Day5: P.A.P Lower

Day6: P.A.P Upper

Day7: Rest or Recovery + Mobility


P90X2 Recovery Week (to be done whenever you need it)

Day1: X2 Recovery + Mobility

Day2: X2 Yoga

Day3: X2 Recovery + Mobility

Day4: X2 Yoga

Day5: X2 Recovery + Mobility

Day6: X2 Yoga

Day7: X2 Rest or Recovery + Mobility


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Comments (12)

  1. Tim

    Hi Coach Josh,
    I’m starting phase 1 this week, how do I know how many weeks I should limit this phase to (3-6) ? Would you recommend just doing 3 weeks per phase as a way to start out or just wait until I’ve reached the 3rd week and see how prepared for phase 2 I am by then?

    • Hi Tim,

      I would start with 3 weeks and then decide if your core is ready to move onto the next phase. The first phase is all about preparing you for phase 2. What kind of shape are you in right now? If the core exercises are still very difficult at the end of the 3 weeks then I would continue with the first phase.

  2. patrick coakley

    im 6ft 1 who plays gaelic football and soccer so im sporty but not built at all. Could i start from this programme and expect results in 3months

  3. JR

    So they added more recovery time thus avoiding the risk of over training? Yet BB was still able to find a way for people to maximize their results.

    So it would be wise to say X2 was designed to be smarter training not tougher training? The reason why I’ve been so weary of X2 is because after serving years as an Army Infantryman and training in MMA; my mind and body are used to tough 1-2+ hours of extreme hardcore training and exercises.

    And do you think that is the majority of fitness population’s downfall? People are looking for tougher exercises and not realize there is a way to go at things differently. Still train, look and feel like an elite athlete without beating ourselves into a bloody submission.

    I guess Tony and BB approached X2 with a more scientific/philosophical point of view as opposed to a punishing push, pull and jump till you drop routine?

    • It is definitely a more scientific approach. By no means is it easier though. The moves in X2 are harder to execute and you will still feel like you worked your butt off. It’s all about each persons own level of intensity. If you don’t push yourself every set then it won’t be as effective. It’s up to you to choose a weight or reps that will bring you to failure. Just like going to the gym, if you go too light, or don’t do enough reps, or take too many breaks, then the workout will seem easy.

  4. JR

    Okay, I think…I THINK I’m starting to get it. So the idea was incorporating different and imbalanced exercises that recruited more muscles at once. Would that be like stacking different exercises one on top of another and doing them at the same time so to speak? Thus making the workouts seemingly shorter?

    Also, on average how many calories did you burn? Because I noticed you did lose a significant amount of body fat.

    • Yes, you are recruiting more muscle fibers in less time. I burned between 400-1000 calories depending on the workout. Plyo burns significantly more than some of the other workouts. Diet also plays a key role in the fat loss.

  5. JR

    Can you explain how adding instability while doing bicep curls or push ups then shortening those workouts is better? How is that more complex as you say? How does that create bigger muscles and burns more fat and calories?

    Exactly how does less equals more in this case?

    • Who said anything about less is more? You’re actually doing more in a shorter time frame. This equals higher intensity. Have you ever done a push-up on 4 medicine balls? If so, you will notice that it works your entire core as well as the stabilizing muscles AND the muscles used in a regular push-up. The more muscles you incorporate into an exercise the more calories you will burn. Similar to free weights vs machine exercises…when using a machine the stabilizing muscles are not needed because the machine is stabilizing the weight and you are just moving it from one point to another. Try it out for yourself and you will see, instability adds another level of difficulty to the exercise. If you don’t have medicine balls, a basketball or soccer ball can be used…or if you have access to a gym try doing a bench press on a Smith machine and then try doing it with dumbbells….it’s harder with dummbells. It’s the same concept.

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