Total workouts completed today

People in the gym at today's peak

People working out now

More statistics
Message Boards

Simple Fitness. Simple Eating. Fast Results.

Message Boards

Whether you're seeking expert advice or looking for peer support, you'll find helpful and knowledgeable friends on the Message Boards 24 hours a day. 

 

How to post photos in your Message Board threads:


Threads [ Previous | Next ]
P90X Bulking schedule?
P90X Bulking schedule?
4/18/12 7:44 PM
Okay guys. I wanted to create a P90X bulking schedule with less cardio so I could focus in on more weight training. Please tell me if this schedule would work. I created it myself. NOTE: I added Legs & Back in here twice because I want to bulk my legs. However, one of the two workouts will only be legs so I'm not overworking my back with pull-ups.

1) Chest & Back
2) Core Syngergistics, Ab Ripper
3) Shoulders and arms
4) Legs & Back, Ab Ripper
5) X Stretch (because I hate Yoga haha. Comment on that please. I need to know if it's okay)
6) Core Syngeristics, Abb Ripper
7) Legs & Back

Basically, my rest day (X stretch) will be in the middle of the week.
Report Post Report Post
?
RE: P90X Bulking schedule?
4/18/12 8:59 PM as a reply to Evolirestiwosa.
I'd recommend not doing resistance workouts on consecutive days.

The keys are going to be eating plenty of good food... drinking plenty of water... getting plenty of sleep... and getting stronger in both weight and reps on all measurable exercises.

See http://www.beachbody.com/product/p90xnl_011.do#article1

Alternately, do one resistance workout followed by a rest day (either rest or X-Stretch) and repeat without doing the same resistance workout twice in a row...

Example... Focusing on Legs...

Week 1
1. Legs & Back; Ab Ripper X
2. Rest or X-Stretch
3. Chest & Back; Ab Ripper X
4. Rest or X-Stretch
5. Legs & Back; Ab Ripper X
6. Rest or X-Stretch
7. Rest or X-Stretch

Week 2
1. Legs & Back; Ab Ripper X
2. Rest or X-Stretch
3. Shoulders & Arms; Ab Ripper X
4. Rest or X-Stretch
5. Legs & Back; Ab Ripper X
6. Rest or X-Stretch
7. Rest or X-Stretch

Week 3
1. Legs & Back; Ab Ripper X
2. Rest or X-Stretch
3. Core Synergistics; Ab Ripper X
4. Rest or X-Stretch
5. Legs & Back; Ab Ripper X
6. Rest or X-Stretch
7. Rest or X-Stretch

After this three week cycle focusing on legs, I'd recommend moving toward a more balanced cycle for a few weeks. Allowing more days between leg workouts will allow more time for growth.

Example for the next phase...

Weeks 4-6
1. Legs & Back; Ab Ripper X
2. Rest or X-Stretch
3. Chest & Back; Ab Ripper X
4. Rest or X-Stretch
5. Shoulders & Arms; Ab Ripper X
6. Rest or X-Stretch
7. Rest or X-Stretch

Week 7 Recovery & Core Focus
1. Core Synergistics; Ab Ripper X
2. Rest or X-Stretch
3. Core Synergistics; Ab Ripper X
4. Rest or X-Stretch
5. Core Synergistics; Ab Ripper X
6. Rest or X-Stretch
7. Rest or X-Stretch

Then, go back to week 1... If you still want to focus on legs... If not legs, pick another workout to focus on and change up the order, following the pattern, above...

There are all kinds of ways to combine the P90X Workouts for bulking.
Report Post Report Post
?
RE: P90X Bulking schedule?
4/20/12 8:03 AM as a reply to Evolirestiwosa.
Okay thanks man! The article, and this post was really helpful! Can you please answer a question for me though? When I'm finished with all 7 weeks, would it be okay to focus on "Back & Biceps" workout? I'm asking because "Back & Biceps" is an intense workout, and I'm usually always sore for atleast 2 days. I'm guess all that stretching will take care of that though?
Report Post Report Post
?
RE: P90X Bulking schedule?
4/20/12 10:14 AM as a reply to Evolirestiwosa.
Yes. I think you could do that.

Let's see what happens if I follow the same format, but focus on Back & Biceps...

Week 1
1. Back & Biceps; Ab Ripper X
2. Rest or X-Stretch
3. Chest, Shoulders, & Triceps; Ab Ripper X
4. Rest or X-Stretch
5. Back & Biceps; Ab Ripper X
6. Rest or X-Stretch
7. Rest or X-Stretch

Week 2
1. Back & Biceps; Ab Ripper X
2. Rest or X-Stretch
3. Legs & Back; Ab Ripper X
4. Rest or X-Stretch
5. Back & Biceps; Ab Ripper X
6. Rest or X-Stretch
7. Rest or X-Stretch

Week 3
1. Back & Biceps; Ab Ripper X
2. Rest or X-Stretch
3. Core Synergistics; Ab Ripper X
4. Rest or X-Stretch
5. Back & Biceps; Ab Ripper X
6. Rest or X-Stretch
7. Rest or X-Stretch

After this three week cycle focusing on Back & Biceps, I'd, again, recommend moving toward a more balanced cycle for a few weeks. Allowing more days between Back & Biceps workouts will allow more time for growth.

Example for the next phase...

Weeks 4-6
1. Legs & Back; Ab Ripper X
2. Rest or X-Stretch
3. Chest, Shoulders, & Triceps; Ab Ripper X
4. Rest or X-Stretch
5. Back & Biceps; Ab Ripper X
6. Rest or X-Stretch
7. Rest or X-Stretch

Week 7 Recovery & Core Focus
1. Core Synergistics; Ab Ripper X
2. Rest or X-Stretch
3. Core Synergistics; Ab Ripper X
4. Rest or X-Stretch
5. Core Synergistics; Ab Ripper X
6. Rest or X-Stretch
7. Rest or X-Stretch

If you decide to follow either of these schedules (the Legs & Back focused one or the Back & Biceps focused one), please post your results!
Report Post Report Post
?
RE: P90X Bulking schedule?
4/21/12 7:38 AM as a reply to Evolirestiwosa.
Sweet. looks great! I'll be sure to post results! Btw, could I add a little Cardio-X on dau 7? I don't really like having 2 stretch days in a row. Plus I feel a little cardio might benefit me.
Report Post Report Post
?
RE: P90X Bulking schedule?
4/22/12 2:14 PM as a reply to Evolirestiwosa.
Cardio X should be fine. You could probably replace any of the Rest or X-Stretch days with Cardio X, Plyo, Kenpo X, or even Yoga X.

I chose X-Stretch because I feel it interferes less with recovery than the others. To bulk up, I believe you need time to recover before growth.

I believe it will be very important to measure your progress on the resistance workouts. If your results (reps, weights lifted, etc..) aren't improving... I'd recommend cutting back on the non-resistance workout's intensity. This is to allow more recovery for more growth...
Report Post Report Post
?
RE: P90X Bulking schedule?
4/23/12 4:37 PM as a reply to xfit4life.
Here's one more way that all this could be arranged... This is more like the P90X Classic Approach, which is more overall fitness than bulking. However, this plan focuses more on Legs and Back and Back & Biceps.

Week 1
1. Legs & Back; Ab Ripper X
2. Plyometrics
3. Chest & Back; Ab Ripper X
4. Yoga X
5. Legs & Back; Ab Ripper X
6. Kenpo X
7. Rest or X-Stretch

Week 2
1. Legs & Back; Ab Ripper X
2. Plyometrics
3. Shoulders & Arms; Ab Ripper X
4. Yoga X
5. Legs & Back; Ab Ripper X
6. Kenpo X
7. Rest or X-Stretch

Week 3
1. Legs & Back; Ab Ripper X
2. Plyometrics
3. Chest & Back; Ab Ripper X
4. Yoga X
5. Legs & Back; Ab Ripper X
6. Kenpo X
7. Rest or X-Stretch

Week 4 Recovery & Core Focus
1. Yoga X
2. Core Synergistics
3. Kenpo X
4. X-Stretch
5. Core Synergistics
6. Yoga X
7. Rest or X-Stretch

Week 5
1. Back & Biceps; Ab Ripper X
2. Plyometrics
3. Legs & Back; Ab Ripper X
4. Yoga X
5. Legs & Back; Ab Ripper X
6. Kenpo X
7. Rest or X-Stretch

Week 6
1. Back & Biceps; Ab Ripper X
2. Plyometrics
3. Chest, Shoulders, & Triceps; Ab Ripper X
4. Yoga X
5. Legs & Back; Ab Ripper X
6. Kenpo X
7. Rest or X-Stretch

Week 7
1. Back & Biceps; Ab Ripper X
2. Plyometrics
3. Legs & Back; Ab Ripper X
4. Yoga X
5. Legs & Back; Ab Ripper X
6. Kenpo X
7. Rest or X-Stretch

Week 8 Recovery & Core Focus
1. Yoga X
2. Core Synergistics
3. Kenpo X
4. X-Stretch
5. Core Synergistics
6. Yoga X
7. Rest or X-Stretch

Week 9 & 11
1. Legs & Back; Ab Ripper X
2. Plyometrics
3. Chest & Back; Ab Ripper X
4. Yoga X
5. Legs & Back; Ab Ripper X
6. Kenpo X
7. Rest or X-Stretch

Week 10 & 12
Week 7
1. Back & Biceps; Ab Ripper X
2. Plyometrics
3. Legs & Back; Ab Ripper X
4. Yoga X
5. Legs & Back; Ab Ripper X
6. Kenpo X
7. Rest or X-Stretch

Week 13 Recovery & Core Focus
1. Yoga X
2. Core Synergistics
3. Kenpo X
4. X-Stretch
5. Core Synergistics
6. Yoga X
7. Rest or X-Stretch

I wouldn't do this cycle twice in a row... Probably go into P90X Classic after this... And, this isn't a bulking schedule, in my opinion...
Report Post Report Post
?
RE: P90X Bulking schedule?
4/25/12 12:23 PM as a reply to Evolirestiwosa.
Well thanks again for all the help!
Report Post Report Post
?
RE: P90X Bulking schedule?
4/25/12 1:24 PM as a reply to Evolirestiwosa.
I just finished up 4 weeks of my own Bulking schedule doing the following:

Day 1 - C&B - used 20 lb weight vest + ABX
Day 2 - Plyo Legs
Day 3 - S&A
Day 4 - 30 min Cardio, 25 min Foam Rolling and ABX2
Day 5 - CST
Day 6 - Back & Bi's + ABX
Day 7 - rest

I was really surprised how recovered I was for day 5 & 6. I thought I would start feeling runned down, but I feel great. Not sure if its the supps I take to aid in recovery or what. But I think I'm gonna continue witht his schedule. They say "listen to your body" for both good and bad....my body feels great...so I'm gonna keep going.

Patrick
Report Post Report Post
?
RE: P90X Bulking schedule?
4/28/12 8:51 PM as a reply to Pbensonfit4life.
Weightvests are definitely a plus. For those that don't know, there are wightvests with various shoulder strap width... Narrower straps tend to work better for push-ups/pullups/chins. Let's the shoulders move more freely.

Also, weighted belts for chins/pullups.
Report Post Report Post
?