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3-DAY REFRESH: GET YOUR BODY BACK ON THE FAST TRACK TO WEIGHT LOSS AND HEALTHY EATING HABITS

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3-4 Hour a day workout plan
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3-4 Hour a day workout plan
11/6/12 12:51 PM
A little bit of background first, I am 25, male, 5'10". I had success with P90X in the past, I got to day 65 or so, and was really into it, but I got sick and had to stop. Starting January 1, I will be off of work for 2-3 months. I want to hit P90X hard starting then, I know there is a doubles program, but I want to do more than that. My goal is to do at least 3 hours per day, 6 days a week, and work up to 4 hours per day.

My problem is, I dont really know what workouts to do on what day, and need some help putting together some kind of schedule or plan. I assume the P90X doubles program is a good starting point. But, you guys seem to know your stuff, so, thoughts?
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RE: 3-4 Hour a day workout plan
11/6/12 2:05 PM as a reply to Phenomenon42.
That is quite a bit of working out time...there is a point where you get diminished returns on your effort as your body needs time to recover. You can only speed up the process so much.

What are your real goals for this round? Is it loosing weight? That is what the double routine is for as you do cardioX 3 times in your double workout days per week. If that is your goal it is a good program to go after or you could mix in some other cardio training as well.

If size or muscle definition is more what you are after, I like adding in some weight training after your resistance training days. As an example I just did P90X2 Shoulders and Arms and at the end added in 4 sets of varying dumbbell curls to get that little extra.

Let me know if this helps or if you have more questions...

Also -- why wait until January?

--Mike
Team Engage
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RE: 3-4 Hour a day workout plan
11/6/12 3:26 PM as a reply to CoachMikeMJM.
That is helpful. I am going to try to do some intermittent working out in an attempt to ease into it more, but currently I am working 12 hours per day, 6 days a week. So I am lacking the time and energy to do it regularly.

My goals are to lose my belly fat, and gain more muscle and definition everywhere, especially in the abdomen. By the time I start work up again in Mid March, I will be working about 70-80 per week, but I am committing to sticking to the standard P90x program, of 1 hour (or so) per day.

I have seen a body building documentary or two and have seen guys work out for like 8 hours a day. I do believe there are diminishing returns, though it seems like doing 3 hours a day would be worth it over 2 hours.

I guess my biggest question right now is that if I go off of the P90x doubles program, how should I mix in a third workout each day. Should it be more weights or more cardio, or a mix of both?

for example:
monday_____tuesday____Wednesday ETC
weights____weights____cardio
cardio_____cardio_____cardio
cardio_____weights____weights

you get the picture. I really don't know too much about this so any guidance on how to determine what workouts to group together would be great.

Thanks again!
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RE: 3-4 Hour a day workout plan
11/8/12 4:14 PM as a reply to Phenomenon42.
Working out beyond 1 hour per day will work against both strength and size. Workouts serve as a stimulus for your body to respond with muscular changes that produce both, but your body needs recovery time, rest and sleep. There's alot of good info on keeping workouts brief, but intense.

[Edited by CSBB5]
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RE: 3-4 Hour a day workout plan
11/6/12 4:12 PM as a reply to SweatLikeDog.
Thats interesting, but why would P90x have a doubles program? Thats roughly 2 hours per day. And I have seen that professional body builders (not that I am anywhere even near that league) work out for upwards of 8 hours a day. I am not saying you're wrong, it just raises more questions thats all.

I appreciate the responses!
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RE: 3-4 Hour a day workout plan
11/7/12 3:31 AM as a reply to Phenomenon42.
The doubles program is extra cardio, no different than jogging really & it'll make you leaner like a jogger, but not more muscular. Pro bodybuilders don't do cardio, but they use steroids & have above average genetics to boot.
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RE: 3-4 Hour a day workout plan
11/7/12 4:53 AM as a reply to Phenomenon42.
If you want to get the most bang for your buck (or time) I'd recommend doing the P90X doubles routine, but swap out the Cardio X for a HIIT workout like TurboFire or any of the Insanity programs. Hybrids like that seem to be pretty popular, and very effective.

Word of caution when doing routines like that: You want to follow the schedule closely and don't do HIIT workouts multiple days in a row, as that can be a bad thing for your body. Also, keep the Yoga X and rest days because your body is going to need them.

You're correct that professional body builders will workout 8 hours a day, but like someone mentioned - they're juiced up. Plus, all they're doing is picking things up and putting them down.... that's it... nothing more to their programs than that. BB programs are WAY more intense than that, and give your entire body a thrashing. Trust the programs - They work. I truly believe that if you push yourself to a 3-4 hour workout plan doing BB programs you're going to risk hurting yourself.

Also, remember to break up your routines during the day. Don't do both hours back to back. It's very very important to let your body rest. People always underestimate the benefits your receive while resting.
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RE: 3-4 Hour a day workout plan
11/7/12 8:25 AM as a reply to Phenomenon42.
Honestly man, you didnt give a weight or body fat percentage but if you are not use to the program or working out constantly you will deminish all of your energy. Especially since in p90x you SHOULD follow the nutrition plan as well so you can see the best results.

My advice is just do the regular program, its hard enough if you are not use to it. The doubles is for people who have done a few rounds of it. If you commit to the program as a whole (Nutrition and working out to failure every disc on the days they call for it) then you will still see awesome results.

Once again doubles is for people who are use to the program or a high intensity cardio regimine. Plus you shouldnt do more than a 45min - 1hour of high intensity cardio a day. Body builders lift weights for 4-5 hours a day. But thats HEAVY weights with tons of rest in between sets. A professional body builder was just here on base and he was working out and he had like 3min rests. P90x has 30sec rests because its designed to keep your heart rate high.

Its hard enough getting on a solid nutrition plan, daily working out, and good supliment regimine.
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RE: 3-4 Hour a day workout plan
11/7/12 10:26 AM as a reply to Kmart0712.
I forgot to put in my weight, I am 5'10" 190lb. Thanks everyone for your help. The information was very helpful. I think I'll just stick with the standard P90x Doubles program.

Thanks!
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RE: 3-4 Hour a day workout plan
11/7/12 10:54 AM as a reply to Phenomenon42.
Phenomenon42:
I forgot to put in my weight, I am 5'10" 190lb. Thanks everyone for your help. The information was very helpful. I think I'll just stick with the standard P90x Doubles program.

Thanks!


Is that pure muscle or how much % body fat?
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RE: 3-4 Hour a day workout plan
11/7/12 1:28 PM as a reply to Kmart0712.
Is husky a scientific term? Thats the best I got. As I mentioned, I did have success with P90x before, but then began working 80 weeks and it fell by the way-side. When I have 2.5 months entirely off, the P90x Doubles program seems good.
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