1- P90x Fitness and Nutrition Plan and Workout Schedule

P90x Fitness Guide and Nutrition Plan for Home Workout

What is P90X?

P90X is a workout series consisting of 12 DVDs that can provide you a lean ripped body in 90 days. It includes 12 DVDs worth $119.85, divided into three installments of $39.95, giving you the instructions of 6-7 days of exercises per week.

For complete information on P90x, check out our p90x workout review.

P90x Workout Schedule

As the P90X fitness guide is divided into sub-branches which are classic, double, and p90x lean. Women can also perform all these exercises, do checkout p90x for women for more details.

So, all are parallel and their daily routine is given below.

DaysClassicDoublesLean
Week 1-3
Day 1Chest and back, Ab Ripper XChest and back, Ab Ripper XCore Synergistics
Day 2PlyometricsPlyometricsCardio X
Day3Shoulders and Arms, Ab Ripper XShoulders and Arms, Ab Ripper XShoulders and Arms, Ab Ripper X
Day4Yoga XYoga XYoga X
Day5Legs and Back, Ab Ripper XLegs and Back, Ab Ripper XLegs and Back, Ab Ripper X
Day6Kenpo XKenpo XKenpo X
Day7Rest of X stretchRest of X stretchRest of X stretch
Week 4
Day 1Yoga XYoga X
Yoga X
Day 2Core SynergisticsCore SynergisticsCore Synergistics
Day 3Kenpo XKenpo XKenpo X
Day 4X StretchX StretchX Stretch
Day 5Core SynergisticsCore SynergisticsCore Synergistics
Day 6Yoga XYoga XYoga X
Day 7Rest of X StressRest of X StressRest of X Stress
Week 5-7
Day 1Chest, Shoulder & triceps, Ab Ripper X[AM] Cardio X;Core Synergistics
[PM] Chest, Shoulders & Triceps, Ab Ripper X
Day 2PlyometricsPlyometricsCardio X
Day 3Back & Biceps, Ab Ripper X[AM] Cardio X;Yoga X
[PM] Back & Bicep
Day 4Yoga XYoga XLegs & Back, Ab Ripper X
Day 5Legs & Back, Ab Ripper X[AM] Cardio X,Kenpo X
[PM] Legs & Back, Ab Ripper X
Day 6Kenpo XKenpo XRest or X Stretch
Day 7Rest or X StretchRest or X StretchYoga X
Week 8
Day 1Yoga XYoga XYoga X
Day 2Core SynergisticsCore SynergisticsCore Synergistics
Day 3Kenpo XKenpo XKenpo X
Day 4X StretchX StretchX Stretch
Day 5Core SynergisticsCore SynergisticsCore Synergistics
Day 6Yoga XYoga XYoga X
Day 7Rest or X StretchRest or X StretchRest or X Stretch
Week 9-11
Day 1Chest and back, Ab Ripper X[AM] Cardio X Chest & Back, Ab Ripper X
[PM] Chest & Back, Ab Ripper X
Day 2Plyometrics[AM] Cardio X Cardio X
[PM] Plyometrics
Day 3Shoulders and Arms, Ab Ripper XShoulders & Arms, Ab Ripper XShoulders & Arms, Ab Ripper X
Day 4Yoga X[AM] Cardio XYoga X
[PM] Yoga X
Day 5Legs and Back, Ab Ripper XAM] Cardio XCore Synergistics
[PM] Legs & Back, Ab Ripper X
Day 6Kenpo XKenpo XKenpo X
Day 7Rest of X stretchRest or X StretchRest or X Stretch
Week 10 and 12
Day 1Chest, Shoulder & triceps, Ab Ripper X[AM] Cardio X Chest, Shoulders & Triceps, Ab Ripper X
[PM] Chest, Shoulders & Triceps, Ab Ripper X
Day 2Plyometrics[AM] Cardio X Cardio X
[PM] Plyometrics
Day 3Back & Biceps, Ab Ripper XBack & Biceps, Ab Ripper XBack & Biceps, Ab Ripper X
Day 4Yoga X[AM] Cardio X Yoga X
[PM] Yoga X
Day 5Legs & Back, Ab Ripper X[AM] Cardio Xb Ripper X Core Synergistics
[PM] Legs & Back, Ab Ripper X
Day 6Kenpo XKenpo XKenpo X
Day 7Rest or X StretchRest or X StretchRest or X Stretch
Week 13
Day 1Yoga XYoga XYoga X
Day 2Core SynergisticsCore SynergisticsCore Synergistics
Day 3Kenpo XKenpo XKenpo X
Day 4X StretchX StretchX Stretch
Day 5Core SynergisticsCore SynergisticsCore Synergistics
Day 6Yoga XYoga XYoga X
Day 7Rest or X StretchRest or X StretchRest or X Stretch

The P90X Fitness Guide

P90X fitness guide has a specific diet plan and consists of three phases according to workout demands. These phases of the p90x fitness guide have the right combination of nutritional food to complete the body’s energy demands for every step of the workout.

As the P90X fitness guide is a 90 days program so it depends on you that you might choose one of them as per your p90x fitness plans. There is no restriction to choose any phase or time, it is up to you to choose any phase which suits you. 

2- P90x Fitness Guide and Schedule

P90X 3 Diet Basics.

There are the following three basic p90x fitness plan

  • Fat Shredder
  • Energy Booster
  • Endurance Maximizer 
The p90x nutrition guide for each of three plans
PhaseGoalProteinCarbohydrates Fat
Phase 1Shed excess body fat and strengthen muscles 0.50.30.2
Fat Shredder
Phase 2Adding additional energy for midstream performance by keeping maintain Phase 10.40.40.2
Energy Booster
Phase 3 Support peak physical performance and satisfaction over the long term0.20.60.2
Endurance Maximizer

Recommended Foods

Recommended foods can also differ according to the p90x fitness guide of food for the desired phases of the workout. Recommended foods for different phases are:

  • 👉 Food for the shredding of fat

As this phase of the p90x fitness, the guide is designed for decreasing fat and building a muscular lean mass, so it needs food that is protein richer and having fewer carbohydrates.

For example, during this phase of the p90x fitness guide, the recommended foods include whole grains, vegetables, fruits, fish, turkey breast, eggs, beef, and food that is protein richer and having fewer carbohydrates.

For example, during this phase, the recommended foods include whole grains, vegetables, fruits, fish, turkey breast, eggs, beef, and artificial protein powder as power protein.

3- P90x Nutrition Plan for boosting energy
  • 👉 Food for boosting energy

As by name of this phase of the p90x fitness guide, it is clear that this phase deals with boosting of body energy so we need not only protein but also carbohydrates.

Protein and carbs both can be obtained by using oatmeal, whole wheat bagels, pasta granola, waffles grains, sweet potatoes, etc. along with fruits milk eggs, and other protein-rich foods.    

  • 👉 Food for maintaining endurance 

When you reached this phase of the p90x fitness guide, you have already pushed your body to max level and your body now needs max fuel to remain as well as grow stronger, this phase is also called the endurance maximizer, normally in this phase followers eat foods that are high in protein and low in fats. Which is a mixture of foods used in phase 1 and phase 2. 

Sample p90x fitness Plan of meal

WorkoutBreakfast Snack Lunch Snack Dinner
P90X3Blueberry boost, 1/2 C almond milkApple & almond Shake ology2 cups veggies layered hummus dipMinestrone soup
¾ water, Ice, ¼ c blueberries, 1 scope vanilla, shake ology, 1tbsp chia seeds blend

Costs and Expenses

Generally,P90X costs $ 120 but in addition, you have to purchase some other tools like some basic training p90x equipment like p90x resistance bands, p90x dumbbells, pull-up bar, and mat, etc. In the same package, you got a 113-page p90x nutrition guide that carries all the p90x fitness guide for diet and a calendar to track your progress. 

Pros and cons of P90X

Pros

  • Increase muscle tone
  • Increasing strength
  • Proficiency in new workout modalities    
  • Shedding body fat
  • Learning new exercise variation

Cons

  • Extended period of P90X can lead to loss of strength
  • Increase in risk of injury
  • Increase risk of burnout

There are many other benefits of p90x workout, you can find in the article p90x pros and cons/benefits.

Conclusion

P90X fitness guide is divided into 3 subcategories which leads to many types of workouts, these types include classic, double, and lean. Every type has its specific role for a specifically required result.

Only doing a workout will not provide a perfect result, for P90X you also have to follow its p90x nutrition guide which is also divided into three phases. It is not necessary to choose any specific p90x fitness plan and exercises, you can choose any plan which suits you and best fit for your timings.

There are also other p90x workout programs like p90x muscle confusion which you will also find helpful for your fitness.