If you are looking for the workout sheets here they are: p90x_worksheet
If you are looking for the wokout schedule here it is: p90x_schedule
If you are looking for the fit test here it is: p90xFitTest
So here is the new goal that I will be doing soon. I don’t know if you all have heard of P90x. I saw it about a month and a half ago. My brother was telling me about some videos for working out. I know he wanted to lose weight and it was something he brought up one day. I didn’t know anything about this workout till I was in bed ready to go to bed and saw an infomercial. I was really skeptical about workout videos and infomercials at the same time. So I saw the infomercial and was definitely surprised on the ideas that were presented there. P90x is a different kind of workout. They explained muscle confusion and how the body builds muscle. I was instantly interested for the fact that I was working out at the gym at least 3 times a week and also running. I wanted to get the body that they showed on the infomercial. But I only knew how to workout how people described to me or how I thought it should go. So as of now today, my coworkers and I have put a bet up. There is a $25 dollar buy in for 5 of us making the total to $125. We will be starting April 2 and finishing June 30th. This is the motivation I need because it will include people I see everyday and we will all have the experience together so we can talk through all of this. We can talk about what we hate and what we liked and can share what we learn here and maybe help others. So I invite anybody who reads this maybe to take a look at P90x and see if its something you can do.
Update
I have started P90X again this week. I am making a real goal of it now. I want to get to less than 10% body fat. I gained some weight back from when I ended last year and now I don’t want to make any excuses. Diet and exercise till I get the results that I want.
This worksheet doesn’t include AB Ripper X, or Plyometrics, or Yoga X, etc…why not? I’m confused.
the worksheets are only for the weighted workouts. The AB Ripper X you could keep your reps and same with all the other ones except yoga. But that would be too much. I think the other ones are based on your effort anyhow.
Then how does the AB Ripper X, Plyometrics and others tracked if it is not available in the worksheet. Could you please “detail it”. I am going mad here being confused to the core.
you dont have to track ab ripper and plyometrics like the weighted workouts. ab ripper x is more something you remember each time you do it. some people follow the video to the best of their ability while others pause and do the 25 reps regardless on how long it takes. I would do the 25 reps regardless till you can go along with the video. same thing with the plyometrics. i think as long as you can follow the video then you should be good. you don’t have to follow exactly as they do but give yourself some credit for doing it and allowing yourself to get better at it each time you do the video.
Thanks for posting the workout charts! I purchased P90X over a couple years ago and last year when I moved to Brazil everything go tossed out with the move somehow and since then I’ve been trying to get my hands on the routines – the company has been no help! I also appreciate your YouTube videos on the other routines. If you could post the sequence routines in each phase that would be really helpful to me as I’d like to get back into the program as soon as possible. Thanks again.
I thought I was coming from youtune to view your work out sheets. Im on day six and would like to compare with out real people.
Typo “I want to compare with OTHER real people.”
Hey mark, i recieved the p-90 x discs as a gift so i have the discs but i didnt get the schedule, i was hoping you could post the workout schedule.
i just recieved my p90x. Im pretty excited. But i have no equipment. What should i purchase now so that i can have the best workout.
thanks shaad
what kinda of supplements should i use
Hey guys i was just browsing through the site and thought i could help with some of your questions about p90x; i’ve done it twice through and p90x+ once, and am currently doing p90x for the fourth time. Shaad, you’ll want to get either resistance bands or dumbells that go from around 5 pounds to at LEAST fifty (for the back excercises), and you’ll need a chinup bar. The yoga mat is optional, but it is definetely more comfortable than the floor for alot of excercises (and yoga, obviously). As far as supplements, they’re really just powdered food whose only real benefit is convenience…so a balanced post-workout meal is what you should shoot for i.e. Carbohydrates (preferably with a low glycemic index for fast absorption)to replace spent muscle glycogen and lean protein to rebuild muscle tissue (such as tuna or chicken). Remember that carbs (and some fats) help carry the protein to your muscles, so don’t forget them! If you still want to go with a supplement, any fast absorbing whey protein will work, just remember to have some form of carbohydrates with it….maybe make a protein shake with a banana, that works for me.
For James and Mike, the schedule is as follows: weeks 1-3 day 1 chest and back, ab ripper x day 2 plyometrics day 3 shoulders and arms, ab ripper x day 4 yoga day 5 legs and back, ab ripper x day 6 kenpo day 7 rest/xstretch. week 4,8 and 13 is recovery week (they’re all the same) day 1 yoga, day 2 core synergistics, day 3 is x stretch, day 4 kenpo, day5 core synergistics, day6 yoga day 7 rest. weeks 5-7 day 1 chest shoulders triceps day 2 plyometrics day 3 back and biceps day 4 yoga day 5 legs and back day 6 kenpo. For weeks 9-12 the schedules just alternate between the first phase and second phase, so week nine is the same as week one, and week ten is the same as week five, eleven is identical to week two, twelve is the same as week six, etc. Hope that helps! Keep pushing play!
im not really sure what foods im able to eat. im trying to get a menu plan type of deal. i have one on disc. but i want more ideas. but the supplements, since they are convenient, i think i will do those. i have resistance bands, i have 3. light, medium and heavy. not sure if i should start off with medium or a compination of different resistance. so im goin to officially start my day 1 tomorrw, or when i get a meal plan and supplements. my email is acousticsoul@tmail.com for anyone willing to give further advice.
thank you all
Shaad
there are many things. the p90x program starts off with doing a 50% protein, 30% carb and 20% fat diet. then as you change into the next phases you go to 40%,40%,20% and the last phase is 20%,60%,20%. if you are looking to lose fast then you would do lighter weights and more reps. in the videos tony talks about 8-10 reps for size and 12-15 for lean.
hey dude is there anyway you could email me the workout sheets with the workouts for back and bis as well as chest and back. i have al the other ones and i cant get them to load from your page. thanks dude
Thanks for all the info. Are there any sheets that have diet information? with actual meals?
Or should we just use those percentages provided above?
Thanks in advance.
I was curious what type of Heart Rate Monitor you use and how you record/display the charts for your heart rate/calories during the workouts. I assume it is software or a website that you link your HRM to.
I purchased P90X over a year ago and now just going to get started on it. I have lost the book! From here I have printed the worksheet and the schedule – can someone tell me what the difference is between classic/doubles/lean?
if you click on this http://www.markdacoron.com/p90x/ and go to the p90x schedule it will tell you. or did you know that and want to know what they mean?
i would like to know what they mean what is each one used for
I’m not sure what you mean?
Thank you for the worksheets. I was going to create them myself, but I guess the work has already been done for me! Love this P90X program…to me, the best thing about it is that even top professional athletes see improvement with the use of this program.
All I’ve been doing is one dvd per day. Is this completely wrong? And i’m not into any of the supplements.
no one dvd is correct depending on the day. do you have the workout plan?
Hi! I’m starting P90X on Monday and I see that during the fat shredder phase you are to be getting 50% protein, 30% carbs & 20% fat in each meal, but how many calories/day should I be eating?
Have you looked at the calculator for P90X?
Use this one below.
Determining Your Nutrition Level
1. Calculate your RMR
Your Body Weight x 10 = RMR
2. Calculate your Daily Activity Burn
RMR x 20% = DAB
3. Calculate your Energy Amount
RMR + DAB = EA
Nutrition Level Chart
EA = 1800-2399 = Level I 1800 calories per day
EA = 2400-2999 = Level II 2400 calories per day
EA = 3000+ = Level III 3000 calories per day
Thanks for posting this brother!
Is there any side-effects to building muscle to fast?
Good for you!!!
Any more tips for me? I am quite overweight and thinking about trying the X.
just to follow the nutrition plan and keep pushing everyday.
Hey, I just found this blog – thanks for the good work. I wanted to inform you that it’s not displaying properly on the BlackBerry Browser (I have a Storm). Anyway, I’m now on your RSS feed on my laptop, so thanks again!
thanks for subscribing. i try to update as much as I can.
do you know where i can find the nutrition page? if you have it, want to email it to me?
sorry i dont have the nutrition plan. you are going to have to buy that.
The article has plenty of useful information its a great read.
It is 2010! Thanks for an amazing year of well written articles. And ideas presented so stirring I feel I need bullet proof vest.
Hey Mark, I’m just starting out the program again, and it’s really enjoyable. How have you found the results so far?
The results are great if you put in the work and keep on the diet.
I’m not sure if it’s my browser or not but the post doesn’t seem to be loading correctly.
Can I order a supply a few months in advance?
Hi Mark,
Just a quick question about the resistance bands. How many do I need to get? Would one be enough? Also, I am vegetarian so I have no idea how the diet would work. Do you have any suggestions?
Thanks so much for your help.
depends on your strength. one could work but make sure it is a good quality one. With being a vegetarian, it might be tough but there are alternatives to get protein into your diet.
nice post
i just started, (ive been in the martial arts for years now) and this is helping me tune my game up.
just curious on some of the videos u post the number reps. how many reps would u do for the ab ripper work out (its sped up so hard to see how many your doing) also any points on how to keep good form for the ab ripper exercises??
thanks man
gluck
you should try to do all the reps in the ab ripper x. but the video probably shows how many i can do while watching the video without stopping. So i was probably doing close to 95% of all the reps.
Did you know if this is something that works over night or does it take a bit for it to work?
What is the difference between the “classic” and “lean” schedules? Am I right to assume that lean is more fitness and toning and classic adds more muscle?
the lean is a more easier workout. it is more cardio based and less intensive. classic does add more muscles because there are more workouts that are geared towards that.
How much will I be charged over the next months if I decide to keep using it?
im not sure about this product. i have never used it myself.
Thank you very much for the information… I really appreciate it. I have bookmarked your site and will be back.
Great review! Its difficult to get legit information on this. Thanks for helping me find the right product for me.
Sorry, I actually hate to ask this but do you have any recommendation on stopping spam? My sites have been getting hammered recently and I’m not quite certain how to stop it.
well it depends on what you are using on your site. i am using wordpress and they have some built in spam filter things.
Not sure if I concur, anyways thank you for the info
By the way, can I contact you about your blog?
I really appreciate you taking the time to post this info for readers like me to read.
Its good to know that people are reading!
hi mark! i just saw ur videos and your page and im considering on starting with p90x…so what equipment should i get cos i dont have any workout equipment at home except for the 15lbs dumbells…
I have acquired the product but my bank account closed how can I ensure I continue to recieve the supply with opening my new account?
Here is a bit of info that will blow your mind: There are at any given time 1 million abs lose fat products on the market today! One of the few stomach methods that truly works is the http://www.squidoo.com/what-is-the-fastest-way-to-get-abs
I reguarlly use carb cycling as im a bit of a body builder but its a good technique for anyone looking to lose fat.
Where is the workout sheet for the other weeks?
they are there on the sheets.
Wow, Great post I had no idea
DAB radios can be a bit of a minefield but we found that Amazon seems to have the best choices in DAB radios and are particularly good regarding Roberts DAB radio prices.
hey great information your site contains will return when I have time to read more.
Hands down, Apple’s app store wins by a mile. It’s a huge selection of all sorts of apps vs a rather sad selection of a handful for Zune. Microsoft has plans, especially in the realm of games, but I’m not sure I’d want to bet on the future if this aspect is important to you. The iPod is a much better choice in that case.
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Hey, just curious if you could have any more information so I can find a lttle bit more about it?
what kind of information are you looking into? you can go to p90x website if you like. beachbody.com
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Will this stop snoring all together?
for example day one is chest and back, ab ripper x!
Does that mean you will do the chest and back disk and the ab ripper x disk or what?
yes that is right. you do both dvds in one day. you actually do ab ripper x 3 times a week!
Question: I printed the p90x_schedule
and I am having trouble understanding it. I just bought the kit today and I want to start learning about it.
The question is, the phase 1 has 1-7 days of workouts when do you do the recovery week?It says day 1-28 on that sheet yet there are too many workouts I am just a little confused on how to follow it, so if you could give me better insight, I would appreciate.