You have completed P90X and got ripped.  Did rounds of P90X2 and took your athleticism to new heights.  You even took on the P90X3 accelerated challenge and came out on top.  What now?  What could possibly challenge this time?  I have you answer..  the Ultimate P90X / P90X2 / P90X3 Hybrid Schedule.  I took my years of experience doing P90X as well as what I have learned as a P90X trainer and have compiled, what I believe to be, the best hybrid schedule that I could create.  If you are familiar with my style of hybrids, you will see that I have again included a MISC day so that you can pick and choose what you want to do to fit your own personal fitness goals.  You will also see that there is no recovery week in this schedule…instead there is “BRING IT” week.  This is the week that you will take what you have done in the previous and apply it as much as you can to those workouts.  This schedule is not for a the novice or beginner.  I recommend that you have completed at least 2 if not all of these programs individually before you start this schedule.  2 rounds of P90X3 doesn’t count.  Check out the schedule below and as always, ask questions in the comments and give me your feedback.

What You Will Need

• P90X
• P90X2 Base Kit or Deluxe/Ultimate Kit
• P90X2 advanced DVDS (these come with Deluxe/Ultimate Kits)
• P90X3
• P90X3 Advanced DVDS (these come with Deluxe/Ultimate Kits)

What To Expect

• No Recovery week:  This schedule is meant for those who have already completed P90X, P90X2 and P90X3.  I DO NOT RECOMMEND doing a P90X/P90X2/P90X3 Hybrid till after you complete AT LEAST 2/3 of the P90X programs.
• An emphasis on Resistance Training.  Most P90Xers like building muscle and getting stronger.  This is sset up so there will be an emphasis on these workouts in particular.
• A Miscellaneous day.  There will be 1 day per week that you can do what ever you prefer.  I have recommended what you should choose based on category… Strength or Conditioning.
• A “BRING IT” Week.  This is where P90X3 workouts come into play.  You will be doing 2 P90X3 workouts each day which will increase the intensity of this week over the previous.  Be sure to eat well and get plenty of rest.
• Little Rest days.  This means that your body is telling you that you need to rest you can and SHOULD take extra rest days.  This is a tough schedule.  You will need to get plenty of sleep and be eating well to fuel your workouts.

Ultimate P90X / P90X2 / P90X3 Hybrid Schedule

Block 1 Week 1+3

Day 1: Chest/Back/Balance (P90X2)+ ARX
Day 2: Warrior
Day 3: Shoulders/Arms (P90X)+ ARX3
Day 4: Yoga or Pilates
Day 5: Legs/Back (P90X) + ARX
Day 6: Strength MISC DAY (Choose: Complex Upper, Complex Lower, Total Body X2, Core Synergistics, Balance/Power X2 )
Day 7: REST or Mobility X3

Block 1 Week 2

Day 1: Chest/Back + ARX2 (P90X)
Day 2: Plyometrics (P90X)
Day 3: X2 Shoulders/Arms + ARX3 (P90X)
Day 4: X2 Yoga (P90X2)
Day 5: Base + Back, + ARX3 (P90X2)
Day 6: Conditioning MISC DAY (Choose: Triometics, MMX, AGILITY, Accerator, Warrior)
Day 7: Rest or X2 Recovery + Mobility

Block 1 BRING IT WEEK 4

Day 1: Eccentric Upper + Eccentric Lower
Day 2: Warrior + MMX
Day 3: The Challenge + CVX
Day 4: Yoga or Pilates
Day 5: Incinerator + Accelerator
Day 6: Complex Upper + Complex Lower
Day 7: REST

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Block 2 Week 5+7

Day 1: Back/Bicep (P90X) + ARX3
Day 2: Plyocide (P90X)
Day 3: Chest/Shoulders/Tris + ARX (P90X)
Day 4: Yoga or Pilates
Day 5: Legs/Back (P90X2) + ARX3
Day 6: Strength MISC DAY (Choose: ECCENTRIC UPPER, ECCENTRIC LOWER, Total Body X2, Core Synergistics, Balance/Power X2)
Day 7: Rest or X2 Recovery + Mobility

Block 2 Week 6

Day 1: V-Sculpt (P90X2) + ARX (P90X)
Day 2: Warrior
Day 3: X2 Chest/Shoulders/Triceps (P90X) + X2 Ab Ripper
Day 4: Yoga or Pilates
Day 5: Base + Back, + X2 Ab Ripped (P90X2)
Day 6: Conditioning MISC DAY (Choose: Triometics, MMX, AGILITY, Accerator)
Day 7: Rest or Mobility

Block 2 BRING IT WEEK 8

Day 1: Eccentric Upper + Eccentric Lower
Day 2: Warrior + MMX
Day 3: The Challenge + CVX
Day 4: Yoga or Pilates
Day 5: Incinerator + Accelerator
Day 6: Complex Upper + Complex Lower
Day 7: REST

——————————————————-

Block 3 Week 9

Day 1: Chest/Back/Balance (P90X2)+ ARX
Day 2: Warrior
Day 3: Shoulders/Arms (P90X)+ ARX3
Day 4: Yoga or Pilates
Day 5: Legs/Back (P90X) + ARX
Day 6: Strength MISC DAY (Choose: Complex Upper, Complex Lower, Total Body X2, Core Synergistics, Balance/Power X2 )
Day 7: REST or Mobility X3

Block 3 Week 10

Day 1: V-Sculpt (P90X2) + ARX (P90X)
Day 2: Warrior
Day 3: X2 Chest/Shoulders/Triceps (P90X2) + X2 Ab Ripper
Day 4: Yoga or Pilates
Day 5: Base + Back, + X2 Ab Ripped (P90X2)
Day 6: Conditioning MISC DAY (Choose: Triometics, MMX, AGILITY, Accerator)
Day 7: Rest or Mobility

Block 3 Week 11

Day 1: Chest/Back + ARX2 (P90X)
Day 2: Plyometrics (P90X)
Day 3: X2 Shoulders/Arms + ARX3 (P90X)
Day 4: X2 Yoga (P90X2)
Day 5: Base + Back, + ARX3 (P90X2)
Day 6: Conditioning MISC DAY (Choose: Triometics, MMX, AGILITY, Accerator, Warrior) (P90X3)
Day 7: Rest or X2 Recovery + Mobility

Block 3 Week 12

Day 1: Back/Bicep (P90X) + ARX3
Day 2: Plyocide (P90X)
Day 3: Chest/Shoulders/Tris + ARX (P90X)
Day 4: Yoga or Pilates
Day 5: Legs/Back (P90X2) + ARX3
Day 6: Strength MISC DAY (Choose: ECCENTRIC UPPER, ECCENTRIC LOWER, Total Body X2, Core Synergistics, Balance/Power X2)
Day 7: Rest or X2 Recovery + Mobility

Block 3 BRING IT Week 13

Day 1: Eccentric Upper + Eccentric Lower (P90X3)
Day 2: Warrior + MMX (P90X3)
Day 3: The Challenge + CVX (P90X3)
Day 4: Yoga or Pilates (P90X3)
Day 5: Incinerator + Accelerator (P90X3)
Day 6: Complex Upper + Complex Lower (P90X3)
Day 7: REST

Have Questions?  Comments?  Feedback?  POST BELOW!

Jeremy took his fitness to the next level with P90X2.  He is a prime example of how consistency with P90X2 and the Nutrition plan can lead to amazing results.  Not only has he gotten absolutely ripped with P90X2 but he is now paying it forward, taking what he has learned and helping others do the same as a coach.

This is what I love about P90X2.  It gives you the ability to step outside your comfort zone and completely transform you.  Jeremy is not just ripped…he is also stronger, more agile, more powerful and has better balance then he did before completing P90X2. Check out Jeremy’s P90X2 Results Video!

Here is what Jeremy has to say about this P90X2 Results

 After completing P90X, my workouts began to plateau. I wanted to further my fitness progression and step up my diet, so I began P90X2. I absolutely loved my X2 journey. I gained confidence in myself to diet better as well as push myself to limits I have never been to. Today(currently doing a P90X/X2 hybrid)I feel better than ever. I’m more confident than I’ve ever been and my energy levels are exceptional on a daily basis. I truly believe in the Beachbody philosophy of fitness and can not wait to see where it takes me.

 Want to find out how Jeremy got ripped with P90X2?  You can contact him through his Facebook HERE or through his Coach site HERE

Here is the YouTube Version:

The P90X2 results continue to roll in.  James was able to gain 5lbs of pure muscle while maintaining 8% body fat with P90X2!  We know how hard it is to gain lean muscle mass at all let alone 5 lbs of it!  His fitness is now at a whole new level.  He is now in truly elite shape, being able to conquer moves like the Level Pull up, 4-Med Ball Push ups and the impossible pushup!

Check out his video!

Here is James P90X2 results in his own words…

My name is james jensen before I started p90x I was not as in good of shape as I knew I could be I needed something that was going to get me great results and p90x did that for me, I had habbits that I was not happy with and struggled with my nutrtion but p90x taught me alot about putting structure in my life it taught me how to eat good, workout good, and how to live a better life. It really did changed me for the better and I am very thankful for that. Now I want to pay it forward and help others with their fitness goals by becoming a beachbody coach. Cause thats the best thing about all of this is you get to help others like I did myself and I am thankful to do so.

You can contact James for Tips/Tricks and advise on how he gained muscle & strength using P90X2 By Clicking Here!

Devlin proves that you can gain mass, strength, definition and improve your overall fitness using P90X2.  Devlin is a P90X grad and a marathon runner who decided to use P90X2 to gain mass.  He devoted himself to the P90X2 nutrition guide, along with Shakeology and E&E to help maximize his results while going through P90X2.  The effects were awesome!  Devlin was able to go from 159lbs and 9% body fat to 164 lbs and 7% body fat.  That’s 5 lbs of mass, and 2% less body fat!  For a guy who has been a marathon runner his whole life, this was a huge accomplishment.  Check out his P90X2 results in his video below.

Here is Devlin’s P90X2 results story in his own words….

My Beachbody journey began on April 1, 2011 starting with P90X. I completed nearly three rounds of P90X getting in the best shape of my life leading up to the much awaited release of P90X2. On January 1^st 2012 I decided to take the P90X2 challenge.

My goals being that I’m a runner, were to gain some size and mass. The workouts were intense with all the core engagement and balance exercises during the foundation phase.

During the program I used Shakeology, results and recovery along with E&E pre-workout supplement. These supplements added great benefit to helping me achieve my goal.

The physical changes that I noticed most was in my chest, shoulder, and arms. I followed the nutrition plan by using the fat shredder in foundation phase, and energy maximize in the strength building phase and the last two weeks of the program I went back to the fat shredder.

My challenge group and coach Sean www.getrippedathome.com motivated me to achieve my goals everyday.

P90X and P90X2 have great similarities but with P90X2 there is definitely more coordination, balance, athletic performance involved.

The front levers and four ball push ups are the best! J

Thank you Tony and Beachbody!

Want to ask Devlin how he Gained mass with P90X2?  You can find him through his site at www.stayfit4life.com or youtube at http://www.youtube.com/user/devlindwatson

P90x2 can truly take your fitness to the next level.  Just ask Matthew, who got completely shredded with P90X2.  Not only did he lose 12 lbs in 90 days but he also dropped his body fat below 9% and was able to strengthen his core and runs in obstacle course runs for fun!  He showed his commitment to his workouts but he also followed the P90X2 diet and stuck to it 100%.

Here is Matthews P90X2 results story in his own words…

I was always a reasonably athletic kid, but was chubby from late elementary until late high school. But in my early 20s, I got in great shape and really fell in love with fitness, so much so that I became a trainer in the late 90s. But that was also when I got married and had a child and was having a hard time paying the bills being new to personal training and not associated with a gym. So I got a steady job and spent time in and out of shape… mostly in, but there were some definite lulls. But I never fell out of love with fitness.

In 2006, my wife got hurt training for a marathon but we had already paid for the hotel and she had raised money for the race. So that left me with six weeks to train, which I did, and ran a respectable 3:39. This really made me appreciate how our bodies were created to do amazing things. I’m not saying that I’m amazing, but the fact that the human body can adapt, improve, and change in such a short time and complete a rather hard task left me inspired. And I don’t take it for granted (neither does my wife and we won’t let our children either).

In 2009, my wife and I went through P90X for the first time and that’s when she qualified for the Boston Marathon for the first time. Coincidence? Nope.

So here we are a few years and three more kids later, still bringing it, and still eager to do more. But we don’t want to do more (i.e., be in great shape) merely for the sake of fitness or exercise, but for the freedoms it brings, for the confidence it builds, for the example it sets, and for the worlds it opens up.

What motivated you to start P90X2?

I had completed a few rounds of P90X and was a big believer in muscle confusion. When you eat right, you can get amazing results with P90X. And I knew that would be the case with P90X2. Tony does a great job teaching, motivating, and still keeping the vibe loose. Furthermore, I was really curious about the science behind some of the workouts and moves, like PAP, neuro-integrated stretching, and myofascial release. So it was really a no-brainer.

What was your favorite part about P90X2?

Hard to list just one. I’m a huge fan of variety and P90X2 was jam packed with it. I’ve been lifting weights for 15+ years, but there were moves in P90X2 that I’d never seen or could have ever come up with on my own. Furthermore, I felt as though I was being trained like an elite athlete. I like throwing around dumbbells and whatnot, but these moves were building my athleticism, not just my muscles. A buddy that was has been working out with me use to be in the Navy. He told me that many of the moves we are doing in P90X2 are moves he’s seen the Navy SEALS do! So that gave me even greater confidence and motivation to bring my best effort. I also loved all the new gear. I love incorporating the medicine balls and stability balls into my routine. There are SO many moves you can do with this equipment. And the rumble roller is painful paradise.

What is your advise to those looking to start P90X2?

If you want to train like you’ve always trained, you can have the results that you’ve always had. But if you want the most advanced home workout exercise science has to offer, if you want to be trained like the elite athlete hidden in most all of us, and if you want performance-oriented results that will help everyone from the stay-at-home mom to the fitness enthusiast, this is the solution. But like P90X before it and all the other Beachbody programs, they don’t pretend to do the hard work. The programs by themselves will do you no good. You have to supply the hard work. And Beachbody makes no bones about that. They don’t pretend it will be easy, cause it won’t. The programs are not magic.

You see, the answer is you. You are the magic bullet… and Beachbody is the trigger.

Want to find out how Matthew got ripped with P90X2?  You can contact him through his site, Gym Optional

Jed lost body fat and got ripped with P90X2.  His consistency, dedication to his diet and workouts, and his will to complete the program shows in his results.  Not only did Jed lost 21.5 lbs in 90 days but he also lost 12% body fat and gained a ton of strength and muscle.  He can now do over 20 pull ups!  P90X2 helped Jed not only get visual results but his performance and physical ability has skyrocketed.   Check out his P90X2 results video and story below

Here is Jed’s Story in his own words…

Having been doing P90X since January of 2010, I was excited to learn about its successor, P90X2. During my time doing P90X over the course of two years, I saw some pretty good results, but not as much as I was hoping. I travel a lot and didn’t quite have the discipline to take P90X on the road as often as I should have. What’s more, I never followed the nutrition guide. I knew it was time to change that, and when I learned that P90X2 was coming out, it was the perfect opportunity to start over fresh.

My goals with P90X2 were similar to my goals with P90X: 1) get better at pull-ups and other exercises 2) get toned and lower my Body Fat percentage. Just before starting P90X2, I measured my Body Fat % to be just over 18%. When I saw that I knew I couldn’t ignore the nutrition side of things, so I stuck to the nutrition guide and also got Shakeology to help out with my nutrition gaps.

The workouts were very challenging. In just the first month, I was having to eat humble pie on almost every exercise, like having to half my weight on bicep curls… because I was doing them in warrior 3. The biggest challenge, yet most fun, was sticking to the nutrition guide. Refusing many a desert on family or friend get-togethers was tough, but trying out some of the recipes in the guide helped diversify my eating habits. Each day I progressed in my workouts and refused to compromise in my nutrition, I felt stronger, more energetic, and more relaxed (thank you rumble roller) because of P90X2.

In three months I went far past the goals I set for myself. I have almost doubled the amount of pull-ups I can do, how far I can stretch, and how long I can last with wall squats. I can jump higher, run faster, and lift more weight. What’s more, I lost 66% of my body fat, going from 18% to 6.3% and lost 21.5 pounds. I did not think all that was possible within 3 months. Also, because I followed the nutrition plan, took Shakeology, and used the rumble roller, I didn’t get sick or injure myself to stop me from achieving my goals.

P90X2 is truly a perfect sequel in every way to P90X. The two things I like about P90X is that it had a lot of variety and was very challenging. P90X2 basically takes both of those aspects to new extremes. With P90X, the three phases only ever really varied in the Day 1 and Day 3 upper body exercises, for lower body, Plyo and Legs and back were it. With P90X2, only phase 2 has a resemblance to the original, with Phase 1 and phase 3 being almost completely new. So basically P90X2 has three times more variety than the original.

As far as challenging goes, P90X2 really does bring it to the next level. With moves like Impossible/Possibles, Lolasanas, Levers, or the combination of moves in the PAP workouts, they make P90X look like a walk in the park (though it definitely isn’t). The biggest challenge for me has been applying balance to most of the strength moves. In a way, this makes your body feel more “connected.” It’s weird, but I have even noticed things like walking, posture, and sleeping seem easier because of these workouts.

Overall P90X2 has surpassed P90X as the best possible workout program.

If you would like to Ask Jed about his results or get advise from him please visit him at Fitness For Travel

Les Mills Pump is one of the newest programs from Beachbody.  I have sampled some of these workouts and find them fun and heart pumping.  I personally can’t give up P90X and P90X2 style workouts for a full 90 days so I wanted to make a hybrid schedule for those of you who have graduated P90X2 or PUMP and what to hybrid the two programs together.

What You Will Need

• P90X2 Base Kit or Deluxe/Ultimate Kit (if you get the base kit you will also need) P90X2 advanced DVDS.  The Deluxe and Ultimate kits come with these workouts.
• Les Mills PUMP Ultimate Kit or Les Mills Pump Base Kit + Upgrade DVDs

What To Expect

• The foundation phase will get you familiarized with the programs.  If you have not done P90X2 before then you must go through the foundation phase.  If you haven’t done PUMP before then I recommend that you go through the foundation phase.
• The best of both world.  I made this list based on the workouts that I find to be the most successful.  There are some very fun workouts in here.
• Pull ups.  I tried to make sure that each week consised of 1 workout that has pull ups.  That way you can continue to see major pull up strength gains.
• Misc Days.  I added a Misc day on day 6 of the schedule during the strength phase.  COMBAT is a great cardio workout but if you want to do something else this will allow you to mix things up and specialize in what you want to work.
• 90 days.  This is a 90 day schedule but can be reduced based on how long you want to do it.

P90X2 & Les Mills PUMP Hybrid Schedule

Week 1-3 (The Foundation Phase)

Day 1: Pump & Burn + Hard Core ABS

Day 2: STEP or Plyocide

Day 3:  Total Body & X2 Ab Ripper

Day 4: X2 Yoga

Day 5: PUMP & SHRED

Day 6: Balance + Power , + Hard Core ABS

Day 7: Rest or X2 Recovery + Mobility

Week 4 + 6  (Strength Phase)

Day 1: Chest + Back + Balance + X2 Ab Ripper

Day 2: Sports Attack or Step or Plyocide

Day 3: PUMP Revolution

Day 4: X2 Yoga

Day 5: PUMP Extreme

Day 6: Combat or Misc Day (What ever you want to do)

Day 7: Rest or X2 Recovery + Mobility

Week 5  (Strength Phase)

Day 1: PUMP Revolution

Day 2: Sports Attack or Step or Plyocide

Day 3: X2 Shouders/Arms + X2 Ab Ripper

Day 4: X2 Yoga

Day 5: Base/Back + Hard Core ABS

Day 6: Combat or Misc Day (What ever you want to do)

Day 7: Rest or X2 Recovery + Mobility

Week 7 + 9  (Strength Phase)

Day 1: V Sculpt + X2 Ab Ripper

Day 2: Sports Attack or Step or Plyocide

Day 3: PUMP EXTREME

Day 4: FLOW + X2 Ab Ripper

Day 5: PUMP REVOLUTION

Day 6: COMBAT or Misc Day (What ever you want to do)

Day 7: Rest or X2 Recovery + Mobility

Week 8 (Strength Phase)

Day 1: PUMP EXTREME

Day 2: Sports Attack or Step or Plyocide

Day 3: X2 Chest/Shoulders/Triceps + X2 Ab Ripper

Day 4: X2 Yoga

Day 5: Base + Back & Hard Core ABS

Day 6: COMBAT or Misc Day (What ever you want to do)

Day 7: Rest or X2 Recovery + Mobility

Week 10 (Recovery Week)

Day 1: X2 Yoga

Day 2:  X2 Core

Day 3:  Sports Attack or Combat

Day 4: Rest or X2 Recovery + Mobility

Day 5: X2 Core

Day 6: X2 Yoga

Day 7: Rest or X2 Recovery + Mobility

Week 11-13 (Performance Phase)

Day 1: PAP Lower

Day 2: PAP Upper

Day 3: X2 Yoga

Day 4: PUMP & SHRED

Day 5: FLOW + HARD CORE ABS

Day 6: PUMP REVOLUTION

Day 7: Rest or X2 Recovery + Mobility

Have Questions, Comments or Thoughts?  Comment and Ask Below!

Now that most of my Get Ripped At Home X2 Crew has finished P90X2 classic schedule they are looking to hybrid it with P90X.  I decided to write up a P90X/P90X2 schedule that will incorporate a P90X2 graduates needs, while getting in almost every workout that is offered.  There are so many great workouts in both programs that there are literally dozens of different ways to put together a hybrid of P90X and P90X2.  It has taken some careful thought to be able to put a hybrid schedule together that incorporates enough rest/recovery as well as focus on both P90X strength and P90X2 performance.  As you will see, there will be some flexibility is what workouts you want to do based on what you want to specialize in during your round (Performance vs Strength).

What You Will Need

• P90X
• P90X2 Base Kit or Deluxe/Ultimate Kit
• P90X2 advanced DVDS (these come with Deluxe/Ultimate Kits)

What To Expect

• No foundation phase:  This schedule is meant for those who have already completed P90X2.  I DO NOT RECOMMEND doing a P90X/P90X2 Hybrid till after you complete the P90X2 Program.
• An emphasis on Strength.  Most P90Xers like the strength phase so there will be an emphasis on these workouts in particular.
• A Miscellaneous day.  There will be 1 day per week that you can do what ever you prefer.  Cardio, PAP, X2 Total Body, or Chest X 2.0
• A flexible schedule macrocycle (phase) length.  Each phase can be done for 3-4 weeks.  For purposes of keeping it to 90 days, I will only be showing a 3 week schedule for each phase

P90X / P90X2 Hybrid Schedule

Week 1 + 3

Day 1: Chest + Back + Balance + X2 Ab Ripper (P90X2)

Day 2: Plyometrics (P90X)

Day 3: Shoulders/Arms + ARX (P90X)

Day 4: X2 Yoga (P90X2)

Day 5: Base + Back, + X2 Ab Ripped (P90X2)

Day 6: MISC DAY (Choose Between:  PAP UPPER, PAP LOWER, CHEST X 2.0, TOTAL BODY X, Kenpo)

Day 7: Rest or X2 Recovery + Mobility

Week 2

Day 1: Chest/Back + ARX (P90X)

Day 2: Plyocide (P90X2)

Day 3: X2 Shoulders/Arms + X2 Ab Ripper (P90X2)

Day 4: X2 Yoga (P90X2)

Day 5: Legs/Back + ARX (P90X)

Day 6: MISC DAY (Choose Between:  PAP UPPER, PAP LOWER, CHEST X 2.0, TOTAL BODY X, Kenpo)

Day 7: Rest or X2 Recovery + Mobility

Week 4 (Recovery Week)

Day 1: Yoga X (P90X)

Day 2: Balance + Power (P90X2)

Day 3: Kenpo X (P90X)

Day 4: Rest or X2 Recovery + Mobility

Day 5: X2 Total Body

Day 6: X2 Yoga

Day 7: Rest or X2 Recovery + Mobility

Week 5 + 7

Day 1:  V-Sculpt  (P90X2) + ARX (P90X)

Day 2: Plyocide (P90X2)

Day 3: Chest/Shoulders/Triceps (P90X) + X2 Ab Ripper

Day 4: X2 Yoga (P90X2)

Day 5: Base + Back, + X2 Ab Ripped (P90X2)

Day 6: MISC DAY (Choose Between:  PAP UPPER, PAP LOWER, CHEST X 2.0, TOTAL BODY X, Kenpo)

Day 7: Rest or X2 Recovery + Mobility

Week 6

Day 1:  Back/Bicep (P90X) + X2 Ab Ripper

Day 2: Plyometrics (P90X)

Day 3: X2 Chest/Shoulders/Tris + ARX (P90X)

Day 4: X2 Yoga (P90X2)

Day 5: Legs/Back (P90X) + X2 Ab Ripped (P90X2)

Day 6: MISC DAY (Choose Between:  PAP UPPER, PAP LOWER, CHEST X 2.0, TOTAL BODY X, Kenpo)

Day 7: Rest or X2 Recovery + Mobility

Week 8 (Recovery Week)

Day 1: Yoga X (P90X)

Day 2: Balance + Power (P90X2)

Day 3: Kenpo X (P90X)

Day 4: Rest or X2 Recovery + Mobility

Day 5: Core Synergistics

Day 6: X2 Yoga

Day 7: Rest or X2 Recovery + Mobility

Week 9

Day 1: Chest + Back + Balance + X2 Ab Ripper (P90X2)

Day 2: Plyometrics (P90X)

Day 3: Shoulders/Arms + ARX (P90X)

Day 4: X2 Yoga (P90X2)

Day 5: Base + Back, + X2 Ab Ripped (P90X2)

Day 6: MISC DAY (Choose Between:  PAP UPPER, PAP LOWER, CHEST X 2.0, TOTAL BODY X, Kenpo)

Day 7: Rest or X2 Recovery + Mobility

Week 10

Day 1:  V-Sculpt  (P90X2) + ARX (P90X)

Day 2: Plyocide (P90X2)

Day 3: Chest/Shoulders/Triceps (P90X) + X2 Ab Ripper

Day 4: X2 Yoga (P90X2)

Day 5: Base + Back, + X2 Ab Ripped (P90X2)

Day 6: MISC DAY (Choose Between:  PAP UPPER, PAP LOWER, CHEST X 2.0, TOTAL BODY X, Kenpo)

Day 7: Rest or X2 Recovery + Mobility

Week 11

Day 1: Chest/Back + ARX (P90X)

Day 2: Plyocide (P90X2)

Day 3: X2 Shoulders/Arms + X2 Ab Ripper (P90X2)

Day 4: X2 Yoga (P90X2)

Day 5: Legs/Back + ARX (P90X)

Day 6: MISC DAY (Choose Between:  PAP UPPER, PAP LOWER, CHEST X 2.0, TOTAL BODY X, Kenpo)

Day 7: Rest or X2 Recovery + Mobility

Week 12

Day 1:  Back/Bicep (P90X) + X2 Ab Ripper

Day 2: Plyometrics (P90X)

Day 3: X2 Chest/Shoulders/Tris + ARX (P90X)

Day 4: X2 Yoga (P90X2)

Day 5: Legs/Back (P90X) + X2 Ab Ripped (P90X2)

Day 6: MISC DAY (Choose Between:  PAP UPPER, PAP LOWER, CHEST X 2.0, TOTAL BODY X, Kenpo)

Day 7: Rest or X2 Recovery + Mobility

Have Questions?  Comment / Ask Below!

What is P.A.P. (Post-Activation Potentiation)?

In phase 3 of the P90X2 program, you are introduced to the “Performance” phase.  This phase utilizes Complex Training and a phenomenon known call Post-Activation Potentiation or P.A.P. for short.  This type of training was typically only used for the elite athletes of the world, but with P90X2 you can now use it at home for your own performance gains.  The person behind bringing P.A.P. to P90X2 is a man named Dr. Marcus Elliott.  He is the Chairman of the Beachbody Scientific Advisory Board and his Peak Performance Project (P3) is integral to P90X2 and the evolution of P90X.  At P3, Dr. Marcus Elliott has been studying the effects of P.A.P. for years on his athletes, here is what they found…

What does that all mean?  Basically it is doing a weighted resistance exercise prior to an explosive one, which can increase the amount of power produced by conditioned individuals.  Very counter-intuitive than how we normally train.  In conditioned athletes, “loading ” a muscle actually activates “muscle cell motor units” and makes you be able to lift more weight or explode more.  You have a short window after the resistance exercise to make you perform better.  The “complexes” in these P.A.P. workouts are put together to take advantage of this.  This makes you jump higher, move faster, and lift more weight.  Not a bad deal right?

Why Does it Work?

It’s science…(Ron Burgundy voice).  I don’t want to dive too much into the science talk but for those who are curious this is what I have found…

How Does P90X2 use P.A.P. to Benefit YOU?

Isn’t that the question we all want answered.   Now that we know what P.A.P. is and how it works.  Why use it?  What benefits does it give us in our daily lives and in our own health/fitness?  First let me explain how these P.A.P. workouts were set up and why they are set up in “Complexes”.

In each training complex, we follow two P.A.P exercises with two more movements that target areas in the body they’ve found to be weak in a high percentage of athletes.  These exercises are focused on pelvic and scapular (hip and shoulder) instability.  The Complex Training is set up the way it is to help increase your power and explosive strength, giving you better muscle gains and better overall fitness.  It will also greatly reduce the chance of you getting injured.  This is the major one for most people because if we can prevent the injuries that age, weakness and inflexibility have on our everyday lives then we can feel younger and more energetic to do the things we want to do.  Sports programs working with P3 have seen their rate for non-contact related sports injuries drop to virtually zero because of this!  If that doesn’t make you want to try P.A.P. then I don’t know what will.

I am VERY excited to see the full benefits of phase 3 and what it does for your fitness as well as my own.  I hope this answered most of the questions you have about P.A.P.  I think Dr. Marcus Elliott sums it up best when he goes onto analyze how the program works and the importance of both power and stability for athletes of all types, primarily those in power sports.  Here is what he says in an interview…

Ready For to take advantage of Post-Activation Potentiation? Share your impressions below!