The P90X Workout Plan comes complete with 12 different workouts utilizing three different phases. There are also three different workout schedules depending on your fitness goals and levels. They are Classic, Doubles and Lean.
I like that there is a pre-requisite fitness test entitled the P90X Minimums prior to beginning this program. If you pass these rigorous minimums, then you are ready to begin this plan. All of the plans give you a recovery week with a focus on stretching, yoga and some cardio before beginning another phase of intensity.
The classic plan involves the most comprehensive workout of strength, cardio, core, yoga and stretching, utilizing the trademarked “Science of Muscle Confusion.” Form is key here with reinforcing and learning the exercises as an emphasis. According to The P90X Extreme Home Fitness Guide, “focus less on the amount of weight you are lifting and instead try to achieve your desired number of repetitions while maintaining strict form.”
The Doubles Plan adds several extra doses of cardio per week to step up weight loss. In certain phases and on certain days you will do an A.M. and a P.M. workout. This is also for those who need a more elite training program of cardio conditioning. Creators of P90X warn that to take on the Doubles Plan, you should be completely injury free.
The Lean Plan Program is the least intensive with a stronger focus on cardio. There is still a focus on strength, just not as strong as the Classic or Doubles plans.
Here are the workouts which are utilized in various sequences throughout all of the types of workouts and phases:
Chest and Back – This workout focuses on two of the largest major muscle groups. This intense workout features several types of push-ups and pull-ups with different grips to target different areas of the chest and back.
Plyometrics - “Plyometric training relates to any activity that requires speed and strength, as it improves your ability to run faster, jump higher, and maneuver in multi-directional sports.”