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P90X / P90X2 Hybrid Schedule

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

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!

 

50 comments
suchsweg
suchsweg

Could I do this schedule after completing just the foundation phase of P90X2?

oasis9389
oasis9389

I followed this routine last year and saw some nice results.. after that i had been in the gym following some heavy weight routines, again saw some nice gains from that. In efforts to keep my routines 'mixed up' i've returned to this routine for 90 days, however instead of the rest week i am actually throwing in a week of my heavy weight days from the other routine. That one week of heavy weights really seems add to some gains. 

I know its the complete opposite of the recovery week, but its still a change of pace for your body. Just throwing it out there as a  modification

apv
apv

You don't think the towel pull ups will be over working my back from the day before? I have not tried it yet but I was really wanting too

apv
apv

Hey Sean do you think I could do PAP upper on the misc. Day? Even after doing base and back on Friday. Or would that not be a good idea

JoshDohrmann
JoshDohrmann

Hey Sean, I've already started doing this on my own, but then decided to look and see if anything was out there and found this. I basically started in week 2, so could I switch week 1 + 3 and put week 2 there? So on weeks 1 + 3 i would be doing the week 2 workout and on week 2 I would be doing the week 1 + 3 workout?

cdavison23
cdavison23

Hey Sean, I was curious, I noticed that you pretty much use all the workouts from both programs but didn't use the X2 Core workout. Was just wondering why.

Shams
Shams

Hey sean. I really like your hybrid. I started it a few days ago. But i came across something that i forgot since starting P90X2 4 months ago and that is how demanding 6 days a week worth of workouts can be. I really liked the 5 day plan with P90X2, it seemed natural. From your fitness expertise, If i make the miscellaneous day a recovery day whether through rest or through X2 recovery, will that through off the balance of your program?

Jim
Jim

Hi Sean, Thanks for offering this! I've wondered why Tony had us doing ab work three days in a row (Days 3-5, if you include yoga belly 7), so I always move the Day 5's ARX to Day 6. Wondering what your thoughts on that are. Also, I notice you don't include a week 13 here as P90x does -- do you recommend a recovery routine for the 13th week and, if so, what would it consist of? Finally, I heard somewhere that it's a good idea to take a full week off -- doing basically nothing -- after completely a program like P90X (providing a chance for "everything" to recover). Do you concur?

Allen
Allen

I just saw your progress video and saw your 90 day results and im wondering, did you happen to use any sort of supplements other then the ones sold at beachbody.com?

Anthony V.
Anthony V.

Hey, i was just wondering on the misc day if it would be okay to do x2 total body or P.A.P upper after base and back and/or legs and back? Anything helps, thanks a bunch

Kyle
Kyle

Sean this looks like an amazing hybrid! A couple questions though... For weeks 5,7,10 did you mean to have ARX instead of X2 Ab Ripper after Base + Back? I notice you alternated between the two ab workouts for the other weeks except those. Also, is it ok to do PAP lower after Legs/Back or Base + Back?

Brian Jonson
Brian Jonson

Sean: Thanks for posting this. What is "Chest X 2.0"? I have no idea what DVD that is. Thanks

Ehvm
Ehvm

Hey Sean, I wanted your opinion as to whether I should do each dvd first, and then the hybrid. I am pretty fit and i occasionally have done a workout or two and pretty much keep up. But i only recently bought the dvd's and i wanted to know which one would help me gain muscle quicker? Doing one dvd and then the other, or doing the hybrid? Thank you(:

john
john

so you dont think doin say a PAP workout, or workout from phase one on the misc day would be overtraining bodyparts? i mean everyone says not to do 2 resistance workouts in a row, n when you cycle p90x2 do u recoment redoing phase one, or just cycle phase 2 an 3?

Eric
Eric

Hi Sean, This hybrid of X and X2 looks great! Can't wait to try it! Do you think it would be ok to substitute day 2 plyo with two hours of soccer? Also, on recovery weeks id like to switch Kenpo x with balance + power so I can play soccer on kenpo day. Sunday is my day 2. Hope this makes sense. Thanks for the input! Great info here! Eric

Tony
Tony

Hello. Is this a good schedule for gaining muscle mass? I'm pretty skinny and looking to build muscle with a p90x/p90x2 schedule.

james
james

sean hybrid looks great will be starting this weekend I have a question if my misc day is chest x and two days later do chest back balance is that enough time for muscle recovery\

Nathan
Nathan

Coach sean, i was wondering what shoes you use for your P90X/P90X2 workouts because I'm about to start P90X2 but my current shoes are bugging me right now and i just want to go in the right direction this time. Thanks!

Tom
Tom

Alright thanks a lot.

Tom
Tom

Thanks, and I know I definitely do and I would drop the gloves and then just use chalk I assume?

Tom
Tom

Hey Sean, the hybrid looks good, I'm doing a similar mix of X2, X and Insanity/asylum workouts now. But this question is pretty off topic, I saw your beach workout video and I saw that you guys don't even wear gloves. I set up a high bar and parallel bars in my backyard to do something similar, and I even wore gloves and my grip was failing which lowered my reps and my skin was tearing off. I didn't have gloves that cover the whole hand, they cut off mid finger and the upper finger is where I got the tears. I was doing muscle ups and plyo/spinning type of pullups and this type of stuff is new to me. So how do you guys do the beach workout without killing your grip and hands?

Coach Sean
Coach Sean moderator

@oasis9389 I'm happy to hear that you got good results with my hybrid schedule!  I don't know if I would recommend doing the exact opposite of what the recovery week is doing for you.  You may seem some gains at first but if you continue to use that long term you might be more prone to injury.

Coach Sean
Coach Sean moderator

@apv No I think you will be fine.  It's a different grip

Coach Sean
Coach Sean moderator

 @cdavison23 X2 Core can be subbed with Core Synergistics if you prefer.  X2 Core is great for a foundation workout but I found that I was able to push harder with Balance+ Power and Core Syn (P90X).  That isn't to say that X2 Core isn't a good workout.  But with over 24 workouts in both programs, one or two couldn't make the cut in order to provide the best possible results for those trying the hybrid.

Coach Sean
Coach Sean

@Shams: Glad you are liking it! if you feel like 5 days/week is enough then you can absolutely take an extra recovery day. In the end it boils down to listening to your body. If you feel like you need more rest then you should take more rest. that would be a good day for that. That's why I included a misc day.

Coach Sean
Coach Sean

@Jim: Glad you like it! The schedule is set up like that because Yoga Belly 7 is more of an isometric core routine than a pure ab routine. Either way works though as long as you do it. Yes I recommend a recovery week between rounds or programs. The recovery week would be the same as listed above. I don't think it is necessary to take a full week completley off. I Would rather stay active by doing some sort of active recovery. Low intensity Cardio or weights, hiking, biking, swimming, sports, etc.

Coach Sean
Coach Sean

@Allen: I used a high quality Whey Protein supplement, the P90X Recovery drink, and the P90X multivitamin during my first 90 days.

Coach Sean
Coach Sean

@Kyle: I think I did it on purpose but I forget why now...haha. I think because ARX is more taxing on your hip flexors. Either way you can do which ever you prefer. As far as doing PAP lower after Base/Back or Legs/Back go, that's something you will have to measure yourself. PAP lower is a performance workout where Legs/Back is more strength. I know a lot of people say they don't feel Base/Back after a few times doing it in their legs, so if that is the case you can do PAP lower after that. Again it's up to your own personal fitness level and things you want to focus on.

Coach Sean
Coach Sean

@Brian: Chest X 2.0 is the 2nd version of a chest routine that I have made and do. It is not a DVD. It is an eBook workout. Only my team members have access to it.

Coach Sean
Coach Sean

@Ehvm: I would do the programs first before you start a hybrid. Which programs do you have?..both P90X and P90X2? The reason I say that is because these programs are meant to be done to build the foundation of your fitness soyou can get the most out of a hybrid like this. You need to go through P90X first then P90X2 before doing a hybrid of the two in my opinion. The programs are too good on their own not to use them first. You will get more gains that way...especially long term.

Coach Sean
Coach Sean

@John: No I don't. The way the workouts are done, you can mix and match. If you are concerened then dont do PAP lower after Legs/Back, you should do another body part. 2 resistance in a row is perfectly fine as long as you are working a different muscle group. As far as the phases go. I don't believe you have to do the foundation phase again. I believe I put toward the top that if you have already gone through P90X2 you can skip the foundation phase if you so choose. But I would definitely work in X2 Total body in there on misc day here and there, it's a killer workout.

Coach Sean
Coach Sean

@Eric: Yes that would be fine. For your recovery weeks that is also fine as well. Glad you like the Hybrid man! Let me know what you think when you go through it.

Coach Sean
Coach Sean

@Tony: Yes it is a decent schedule for gaining mass. I wouldn't do extra cardio on the 6th day though. I would stick with a resistance routine. Check out my Gaining mass with P90X posts.

Coach Sean
Coach Sean

@James: Thanks man! Glad you like it. Yes it should be fine

Coach Sean
Coach Sean

@Nathan: I use Nike Free Trainers. But when I workout at home I go barefoot ;)

Coach Sean
Coach Sean

@Tom: Try both and see what works best for ya. For me, I like using Chalk

Coach Sean
Coach Sean

@Tom: You definitely need to build your hands up. But Chalk is your best friend. Buy some gymnastic chalk.

oasis9389
oasis9389

@Coach Sean @oasis9389 

I hear you on that, i always follow a 90 day routine and then take a 7-14 days off of light cardio. There isn't a lifting routine I have found that suggests taking a week off every 3 weeks, other than p90x. I can understand that if you are a beginner and you are taxing your body in a way you never have before. I am pretty good shape and have been training for years. You can also argue that the regular p90x days are actually a break for me compared to my lifting routines that are far more taxing.

coachjavyperez
coachjavyperez

Also another doubt, do you find better to do a seven day recovery week or could it just be 3 to 4 days?

JoshDohrmann
JoshDohrmann

Only because I already started before I saw that you had a hybrid program. I was trying to do a hybrid of my own but wanted to see what other people were doing. The week that I started looked exactly like your week 2.

cdavison23
cdavison23

@Coach Sean cool, thanks for the quick reply. I just finished x2 and loved it but missed the muscle building of P90x. I was thinking of puting my own hybrid together. Your's looks great! Thanks for putting this together.

rapunzel
rapunzel

Hello, I have a question . I have finished Insanity, P90X, P90X2, now I want to do that hybrid version, but my question is may I change the days when I have to do legs  with Brazil but lift.

Coach Sean
Coach Sean moderator

@coachjavyperez It depends on your current fitness level.   I typically say to do a full 7 day recovery

Coach Sean
Coach Sean moderator

 @cdavison23  Try mine.  those who complete it have gotten awesome results

Trackbacks

  1. [...] the interest of full disclosure, I borrowed heavily from this P90X/X2 Hybrid schedule developed by P90X-2 cast member Sean Callahan. My schedule differs in that I don’t own or [...]

  2. [...] It’s definitely a follow up to P90X rather than a replacement. I’ve seen at least one P90X/P90X2 hybrid workout schedule already, developed by P90X2 cast member Sean [...]