 Phase 1: Fat Shredder,which is essentially eating foods high in protein to build muscle and lose

fat.

 Phase 2: Energy Booster,? a combination of carbohydrates and protein with low-fat foods to
increase your energy level.

 Phase 3: Endurance Maximizer,? suggests consuming complex carbohydrates, lean proteins,

and low calorie fats to provide you with the stamina necessary to get the most from your workout routines
included in the P90X Nutrition Plan.

Proteins:

1. Fat-free, lean meats, and eggs.

2. Dairy: Low-fat milk and cheeses.
3. Fruits and vegetables: Organic or unprocessed.
4. Carbohydrates: Complex – breads, pasta. Avoid simple carbohydrates such as refined sugars,
fruit juices, etc.
5. Snacks: Dried fruit, turkey jerky, soy nuts, protein bars.
6. Condiments: Low-fat marinades, fat-free dressings, mustards, honey.

Two dairy products such as fat-free or low-fat milk, cream cheese, or yogurt.

1. One piece of fruit.

2. Three servings of vegetables. For those who aren’t particularly fond of vegetables, a glass of V-8
juice can be substituted.
3. One to two teaspoons of a condiment such as mustard, barbeque sauce, or ketchup may be
added to the meal.
4. Six small, 3 oz., servings of protein; e.g., chicken or turkey.
5. Three servings of carbohydrates, a cup of each such as rice, beans, or two slices of whole wheat
bread.
6. One recovery drink or power bar may be added after your workout session.

The P90X workout schedule is broken up into 11 dvd routines plus an additional 12th dvd for ab
exercises called Ab Ripper X.

DVD #1 – Chest & Back

DVD #2 – Plyometrics

DVD #3 – Shoulders & Arms

DVD #4 – Yoga X
DVD # 5 – Legs & Back

DVD #6 – Kenpo X

DVD #7 – X Stretch

DVD #8 – Core Synergistics

DVD #9 – Chest, Shoulders & Triceps

DVD #10 – Back & Biceps

DVD #11 – Cardio X

DVD #12 – Ab Ripper X

Weeks 1, 2, and 3

Day 1 – Chest and Back, plus Ab Ripper X

Day 2 – Plyometrics

Day 3 – Shoulders and Arms, Ab Ripper X

Day 4 – Yoga X

Day 5 – Legs and Back, Ab Ripper X

Day 6 – Kenpo X

Day 7 – Rest or X Stretch

The p90x workout schedule for week 4 is supposed to be a recovery week after hitting it hard six
days a week for three weeks.

P90x Workout Plan Week 4

Day 1 – Yoga X

Day 2 – Core Synergistics

Day 3 – Kenpo X

Day 4 – X Stretch
Day 5 – Core Synergistics

Day 6 – Yoga X

Day 7 – Rest or X Stretch

For week 5 the P90x workout schedule changes yet again.

P90X Workout Plan Weeks 5, 6, 7

Day 1 – Chest, Shoulders and Triceps, Ab Ripper X

Day 2 – Plyometrics

Day 3 – Back and Biceps, Ab Ripper X

Day 4 – Yoga X

Day 5 – Legs and Back, Ab Ripper X

Day 6 – Kenpo X

Day 7 – Rest or X Stretch

Time to kick back to another recovery phase week for week 8

P90x Calendar Week 8 (Recovery Phase)

Day 1 – Yoga X

Day 2 – Core Synergistics

Day 3 – Kenpo X

Day 4 – X Stretch

Day 5 – Core Synergistics

Day 6 – Yoga X

Day 7 – Rest or X Stretch

The following workout program appears in Weeks 9 and then again in Week 11

Day 1 – Chest and Back, Ab Ripper X

Day 2 – Plyometrics

Day 3 – Shoulders and Arms, Ab Ripper X

Day 4 – Yoga X

Day 5 – Legs and Back, Ab Ripper X

Day 6 – Kenpo X

Day 7 Rest or X Stretch

Here’s the P90X Calendar for Weeks 10 and 12

Day 1 – Chest, Shoulders and Triceps, Ab Ripper X

Day 2- Plyometrics

Day 3 – Back and Biceps, Ab Ripper X

Day 4 – Yoga X

Day 5 – Legs and Back, Ab Ripper X

Day 6 – Kenpo X

Day 7 – Rest or X Stretch

P90X Workout Schedule Week 13 (Final Week)

Day 1 – Yoga X

Day 2 – Core Synergistics

Day 3 – Kenpo X

Day 4 – X Stretch

Day 5 – Core Synergistics

Day 6 – Yoga X

Day 7 – Rest or X Stretch

As you can see, the P90X workout schedule has you working out six days a week for 13 weeks,
for about an hour to an hour and a half each workout.