Wednesday, June 1, 2011

Classic, Lean or Doubles? What Will You Start With?


Classic, Lean or Doubles? What Will You Start With?

I see a lot of questions in the Team Beachbody forums from people wanting to know the difference between each of the three P90x versions you can choose from. So I wanted to use this post to explain each one of the different versions, just to make sure you start with the right one.
Each one of the P90X versions are 90 days long, but they all have their individual phases within that 90 day time-frame. But before you just go and start one you really need to know what you want out of the P90x program, so it’s best to start with your end goal in mind as we continue through this post.

P90x Classic Version

The first and probably most popular version of P90x is the Classic version. This version is designed to help you build strength and increase endurance through its 90 day regime of intense workouts, and butt kicking cardio days.
If you are looking to get ripped then the classic version is what you want to go with.
A lot of lady P90x’ers will choose one of the other P90x versions because they fear the classic version will give them muscles or a ripped male look that they do not desire. But in fact unless you are taking testosterone as well as other additional supplements it’s impossible for you to get the same look as your male counterparts. So don’t worry, in fact muscle is biologically a more active tissue that overtime will help you burn much more calories.
So for the guys that want a ripped body in 90 days, and the girls that desire weight loss as well as toning at the same time, the Classic version is what you are going to want to do.
Classic Schedule
P90X CLASSIC PHASE 1:
Weeks 1-3:
Day 1 – Chest & Back, Ab Ripper X
Day 2 – Plyometrics
Day 3 – Shoulders & Arms, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs & 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 – Core Synergistics
Day 6 – Yoga X
Day 7 – Rest or X Stretch
P90X CLASSIC PHASE 2:
Weeks 5-7
Day 1 – Chest, Shoulders & Triceps, Ab Ripper X
Day 2 – Plyometrics
Day 3 – Back & Biceps, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs & 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 – Core Synergistics
Day 6 – Yoga X
Day 7 – Rest or X Stretch
P90X CLASSIC PHASE 3:
Weeks 9, 11
Day 1 – Chest & Back, Ab Ripper X
Day 2 – Plyometrics
Day 3 – Shoulders & Arms, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs & Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 – Rest or X Stretch
Week 10, 12
Day 1 – Chest, Shoulders & Triceps, Ab Ripper X
Day 2 – Plyometrics
Day 3 – Back & Biceps, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs & Back, Ab Ripper X
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 – Core Synergistics
Day 6 – Yoga X
Day 7 – Rest or X Stretch

P90x Doubles Version

To explain the doubles version I’ll pull a paragraph right out of my P90x book…
The Doubles plan of attack is for those who want some extra cardiovascular exercise, either for performance or weight loss. Keep in mind that P90x is stressful within the realm of its standard schedule.
Those attempting Doubles should be completely injury-free and have plenty of energy to add another workout to the schedule three to four days per week.
So basically what this is saying is you should already be in pretty good shape to even attempt this version. Just consider that this version starts off similar to the Classic version in the first phase, but after that you will be adding additional workouts to your day. In phase three of Doubles you will be doing 2 videos a day for at least four of your seven day program. INTENSE!!
P90X DOUBLES PHASE 1:
Weeks 1 – 3
Day 1: Chest & Back (52:50), Ab Ripper X (16:07)
Day 2: Plyometrics (58:36)
Day 3: Shoulders & Arms (59:53), Ab Ripper X (16:07)
Day 4: Yoga X (92:24)
Day 5: Legs & Back (58:56), Ab Ripper X (16:07)
Day 6: Kenpo X (58:46)
Day 7: Rest or X Stretch (57:32)
Week 4
Day 1: Yoga X (92:24)
Day 2: Core Synergistics (57:27)
Day 3: Kenpo X (58:46)
Day 4: X Stretch (57:32)
Day 5: Core Synergistics (57:27)
Day 6: Yoga X (92:24)
Day 7: Rest or X Stretch (57:32)
P90X DOUBLES PHASE 2:
Weeks 5 – 7
Day 1: AM – Cardio X (43:18);  PM – Chest, Shoulders & Triceps (55:44), Ab Ripper X (16:07)
Day 2: Plyometrics (58:36)
Day 3: AM – Cardio X (43:18);  PM – Back & Biceps (51:36), Ab Ripper X (16:07)
Day 4: Yoga X (92:24)
Day 5: AM – Cardio X (43:18);  PM - Legs & Back (58:56), Ab Ripper X (16:07)
Day 6: Kenpo X (58:46)
Day 7: Rest or X Stretch (57:32)
Week 8
Day 1: Yoga X (92:24)
Day 2: Core Synergistics (57:27)
Day 3: Kenpo X (58:46)
Day 4: X Stretch (57:32)
Day 5: Core Synergistics (57:27)
Day 6: Yoga X (92:24)
Day 7: Rest or X Stretch (57:32)
P90X DOUBLES PHASE 3:
Weeks 9 and 11
Day 1: AM – Cardio X (43:18);  PM - Chest & Back (52:50), Ab Ripper X (16:07)
Day 2: AM – Cardio X (43:18);  PM - Plyometrics (58:36)
Day 3: Shoulders & Arms (59:53), Ab Ripper X (16:07)
Day 4: AM – Cardio X (43:18);  PM - Yoga X (92:24)
Day 5: AM – Cardio X (43:18);  PM - Legs & Back (58:56), Ab Ripper X (16:07)
Day 6: Kenpo X (58:46)
Day 7: Rest or X Stretch (57:32)
Weeks 10 and 12
Day 1: AM – Cardio X (43:18);  PM - Chest, Shoulders & Triceps (55:44), Ab Ripper X (16:07)
Day 2: AM – Cardio X (43:18);  PM - Plyometrics (58:36)
Day 3: Back & Biceps (51:36), Ab Ripper X (16:07)
Day 4: AM – Cardio X (43:18);  PM - Yoga X (92:24)
Day 5: AM – Cardio X (43:18);  PM - Legs & Back (58:56), Ab Ripper X (16:07)
Day 6: Kenpo X (58:46)
Day 7: Rest or X Stretch (57:32)
Week 13
Day 1: Yoga X (92:24)
Day 2: Core Synergistics (57:27)
Day 3: Kenpo X (58:46)
Day 4: X Stretch (57:32)
Day 5: Core Synergistics (57:27)
Day 6: Yoga X (92:24)
Day 7: Rest or X Stretch (57:32)

P90x Lean Version

The leaner the better? That sound like what you want?
This version is for people needing more of a cardio based routine, and less of the intensity of the other two versions of P90x.  However this version is not a walk in the park with the dog, it still has that one and only P90x “Bring It” style to get your body to where you want it to be in your next 90 days.
As you are not focusing solely on building strength and speed with this version, you will be more focused on obtaining that lean looking body mass so many others desire. So this version will be for those of you that don’t care about ripped anything, but instead want that athletic runners look without all the veins and protruding blood vessels that the other versions could bring you(male).
P90x Lean Schedule
P90X LEAN PHASE 1:
Weeks 1-3:
Day 1 – Core Synergistics
Day 2 – Cardio X
Day 3 – Shoulders and Arms, 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 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:
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:
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

When In Doubt

If you are still struggling to decide which P90x version you want to do, it’s always best to stick with the Classic version first. The reason classic is so popular is because its the all-in-one program of strength building and endurance maximizing workouts that will test you to the limits.
Classic has the optimum mixture of hard-core workouts and cardio, and then adds in a bit of Yoga in the mix also. And always remember you can swap one version for another if you find out you require something a little different to what you are doing right now.
Whichever version you choose, just make sure you give it 100% and press play everyday. And in no time at all you will be seeing results you never thought possible.
Hopefully you now have a great idea of which version you want to start P90x with? Just remember your goals for starting in the first place, then read above to decide which one you think would be the best option for you.
If you are still not too sure, then please feel free to ask me in the questions below. Or better still, join the Team Beachbody via this link which will make me your coach, for free! I’d be glad to help you through the next 90 days.

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