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P90X2 & Les Mills PUMP Hybrid Schedule

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

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!

 

11 comments
Tyric
Tyric

Hey Sean, I ABSOLUTELY love both of these programs...I just did the Reset and lost 13 lbs and would love to add about 8-10 lbs of muscle. I know X2 will do this, but do you think this schedule would allow this? With PUMP being such a high burner with lower weights...it concerns be a bit. Thanks for this!

Bob
Bob

Sean, I recently sold my condo and moved into an apartment. I found this morning while trying to do Asylum that my neighbors below me don't appreciate my jumping around. Does Les Mills Pump have a lot of jumping around, or is this mainly a workout you do in a stationary pose while lifting the bar?

Nathan
Nathan

Hey coach, I'm looking to gain mass with this round of P90X but i tried a week of doing it already and i just could not eat enough. I couldn't stuff anymore (healthy) food in my mouth. I know you have gained a lot of mass over the years so i was just wondering if you could give me some tips.

Nathan
Nathan

How would u make a meal plan for p90x2 because it has many foods but should i just make my own using the correct phases and all or should i just use p90x nutrition guide?

Nathan
Nathan

Im on my 4th round of p90x and eating junk food (like pizza or something) but I'm not going crazy, I control myself.

Nathan
Nathan

Hey coach, Ive been having cheat meals once a week and working out an I was wondering if cheat meals r okay?

Coach Sean
Coach Sean

@Tyric: Wow nice! Yes, If you have done P90X2 or Les Mills Pump already, I would do this schedule. Or, if you are looking to add more muscle you can try my P90X/X2 hybrid as well. The time under tension of LMP will be enough to promote muscle

Coach Sean
Coach Sean

@Bob: Nope, it doesn't have hardly any jumping. I think there is in the workout called "step" but no other workout has jumping. That might be a good solution for ya.

Coach Sean
Coach Sean

@Nathan: Have you read my 3 "Gaining Mass with P90X" posts?

Coach Sean
Coach Sean

@Nathan: P90X2 comes with a new and improved nutrition plan. I would follow it. You can use the phase system again but this time it has better suggestions. if not, you really can't go wrong because the P90X guide is what I have used for years and it has gotten me awesome results. Also check out my "Nutrition 101: How To Eat for Results" post. It will help as well.

Coach Sean
Coach Sean

@Nathan: Cheat meals are ok but if you really want to get extreme results then I suggest that you don't do a cheat meal your first 90 days. You also need to be careful because having a cheat meal that is clean foods that happen to be more calories is totally different than eating junk food and fast food.