P90X and P90X+ Hybrid Program

WEEK 1 ~ CORE EMPHASIS (Functional Fitness Evolution)

Monday - P90X+ UPPER PLUS / ABS/CORE PLUS
Tuesday - YOGA X (first 45 minutes + Favorite Balance Postures)
Wednesday – CORE SYNERGISTICS
Thursday - P90X+ INTERVALS
Friday - P90X+ TOTAL BODY PLUS
Saturday - P90X+ KENPO CARDIO PLUS
Sunday - Rest

WEEK 2 & 3 ~ MUSCLE BUILDING EMPHASIS (Strength Evolution)

Monday - P90X BACK/BICEPS / ABS/CORE PLUS
Tuesday - YOGA X (first 45 minutes + Favorite Balance Postures)
Wednesday – P90X CHEST/SHOULDERS/TRICEPS / AB RIPPER X
Thursday - P90X PLYOMETRICS
Friday - P90X LEGS/BACK / ABS/CORE PLUS
Saturday - P90X KENPO
Sunday - Rest

WEEK 4 ~ RECOVERY EMPHASIS (Recuperation Evolution)

Monday - P90X+ TOTAL BODY PLUS
Tuesday - YOGA X (first 45 minutes + Favorite Balance Postures)
Wednesday – P90X+ KENPO CARDIO PLUS
Thursday - YOGA X (first 45 minutes + Favorite Balance Postures)
Friday - P90X CARDIO X
Saturday - STRETCH X
Sunday - Rest

WEEK 5 ~ CORE EMPHASIS (Functional Fitness Evolution)

Monday - CORE SYNERGISTICS
Tuesday - YOGA X (first 45 minutes + Favorite Balance Postures) Wednesday – P90X+ UPPER PLUS / ABS/CORE PLUS
Thursday - P90X+ KENPO CARDIO PLUS
Friday - P90X+ TOTAL BODY PLUS
Saturday - P90X+ INTERVALS
Sunday - Rest

WEEK 6 & 7 ~ MUSCLE BUILDING EMPHASIS (Strength Evolution)

Monday - P90X CHEST/BACK / ABS/CORE PLUS
Tuesday - YOGA X (first 45 minutes + Favorite Balance Postures)
Wednesday – P90X SHOULDERS/ARMS / AB RIPPER X
Thursday - P90X PLYOMETRICS
Friday - P90X LEGS/BACK / ABS/CORE PLUS
Saturday - P90X KENPO
Sunday - Rest

WEEK 8 ~ RECOVERY EMPHASIS (Recuperation Evolution)

Monday - P90X+ UPPER PLUS / ABS/CORE PLUS
Tuesday - P90X+ KENPO CARDIO PLUS
Wednesday – YOGA X (first 45 minutes + Favorite Balance Postures)
Thursday - P90X CARDIO X
Friday - YOGA X (first 45 minutes + Favorite Balance Postures)
Saturday - STRETCH X
Sunday - Rest

WEEK 9 ~ CORE EMPHASIS (Functional Fitness Evolution)

Monday - P90X+ TOTAL BODY PLUS
Tuesday - YOGA X (first 45 minutes + Favorite Balance Postures)
Wednesday – P90X+ UPPER PLUS / ABS/CORE PLUS
Thursday - P90X+ INTERVALS
Friday - CORE SYNERGISTICS
Saturday - P90X+ KENPO CARDIO PLUS
Sunday - Rest

WEEK 10 & 11 ~ MUSCLE BUILDING EMPHASIS (Strength Evolution)

Monday - P90X BACK/BICEPS / ABS/CORE PLUS
Tuesday - YOGA X (first 45 minutes + Favorite Balance Postures)
Wednesday – P90X CHEST/SHOULDERS/TRICEPS / AB RIPPER X
Thursday - P90X PLYOMETRICS
Friday - P90X LEGS/BACK / ABS/CORE PLUS
Saturday - P90X KENPO
Sunday - Rest


WEEK 12 ~ RECOVERY EMPHASIS (Recuperation Evolution)

Monday - CORE SYNERGISTICS
Tuesday - P90X CARDIO X
Wednesday – YOGA X (first 45 minutes + Favorite Balance Postures)
Thursday - P90X+ KENPO CARDIO PLUS
Friday - YOGA X (first 45 minutes + Favorite Balance Postures)
Saturday - STRETCH X
Sunday - Rest


The CORE EMPHASIS (Functional Fitness Evolution) will push our “Functional Fitness forward. This week will ensure that our CORE/JOINTS/MUSCLES are primed for the heavier work of the next two weeks. Nothing heavy in this week, but plenty of sweat and muscle burn!

The MUSCLE BUILDING EMPHASIS (Strength Evolution) is pure strength and muscle building! Use additional weight on ALL EXERCISES. Pull ups with additional weight, push ups on DB’s or push up stands for additional range of motion. When you can do 10 reps with a certain weight…GO HEAVIER! More strength = more muscle!

The RECOVERY EMPHASIS (Recuperation Evolution) is the week to recover, recuperate and grow from the previous three weeks of solid work. 1 CORE workout, some nice cardio, plenty of Spine/Back rejuvenating YOGA, and a full day of muscle/joint rejuvenating stretching.

This series of Weeks/workouts will keep us injury free, gaining strength, muscle and functional fitness!

This was put together and shared by another coach and I look forward to doing this workout starting March 31st. I look to lower by current Body Fat of 7% to 4-5% after this 90 days. I am going to focus on going much heavier and pushing 8-10 reps on every set to build more muscle mass this time around. This should be an exciting 12 weeks.

Come Join me and help push your fitness and nutrition awareness over the top!