Friday, January 23, 2009

P90X Lean Schedule

A nice little synopsis of this version of the program.
You might already have this info, but thought it'd be good to post it here.

P90X LEAN PHASE 1:
Your aim should be to finish each workout and perfect each movement, as opposed to focusing on weight or resistance.

Weeks 1-3:
Day 1 - Core Synergistics
Day 2 - Cardio X
Day 3 - Shoulders and Arms, Ab Ripper X
Day 4 - YogaX
Day 5 - Legs and Back, Ab Ripper X
Day 6 - Kenpo X
Day 7 - Rest or X Stretch

Week 4:
Day 1 - Yoga X
Day 2 - Core Synergistics
Day 3 - Kenpo X
Day 4 - X Stretch
Day 5 - Cardio X
Day 6 - Yoga X
Day 7 - Rest or X Stretch

P90X LEAN PHASE 2:
Your body should have adapted quite well by this phase, and it will be time to start upping the weight you use for each exercise. Shoot for 12-20 reps and be at or near failure at the end of each set.

Weeks 5-7
Day 1 - Core Synergistics
Day 2 - Cardio X
Day 3 - Chest, Shoulders and Triceps, Ab Ripper X
Day 4 - Yoga X
Day 5 - Legs and Back, Ab Ripper X
Day 6 - Kenpo X
Day 7 - Rest or X Stretch

Week 8
Day 1 - Yoga X
Day 2 - Core Synergistics
Day 3 - Kenpo X
Day 4 - X Stretch
Day 5 - Cardio X
Day 6 - Yoga X
Day 7 - Rest or X Stretch

P90X LEAN PHASE 3:
"No pain, no gain" is what this phase is all about. At this stage you should be ready to give it all you got! This is the time to push it to exhaustion on each exercise. Drop the reps a little and try to fail at 10-12 reps with more weight. It's time to put the X in "extreme".

Weeks 9,11
Day 1 - Chest and Back, Ab Ripper X
Day 2 - Cardio X
Day 3 - Shoulders and Arms, Ab Ripper X
Day 4 - Yoga X
Day 5 - Core Synergistics
Day 6 - Kenpo X
Day 7 - Rest or X Stretch

Week 10, 12
Day 1 - Chest, Shoulders and Triceps, Ab Ripper X
Day 2 - Cardio X
Day 3 - Back and Biceps, Ab Ripper X
Day 4 - Yoga X
Day 5 - Core Synergistics
Day 6 - Kenpo X
Day 7 - Rest or X Stretch

Week 13
Day 1 - Yoga X
Day 2 - Core Synergistics
Day 3 - Kenpo X
Day 4 - X Stretch
Day 5 - Cardio X
Day 6 - Yoga X
Day 7 - Rest or X Stretch

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