P90X and Gym Weight Training Hybrid Routine
New Year 2011 means a new round of P90X.
My goal for this round is to increase my upper body mass while working more on the core-abs and fighting skills. For this round, which is my 10th round, I will be doing P90X and stacking the routine with the bench press, back squat and other traditional gym weight-lifting routines. Keep in mind, I do not substitute push-ups and pull-ups with bench presses or lat pull-downs, but I do add one separate day when I do all the heavy lifting.
- This hybrid routine is not for beginners; I would only recommend attempting this routine if you’ve done at least 3 rounds of P90X. Keep in mind that there is no classic recovery week here, so this is not for everyone. For beginners who are looking to add mass with P90X, click here.
Phase 1 (Week 1-3)
Mon – P90X Chest-Back/ARX
Tue – 4×10 Back Squat / 4×10 calf raise / 40 min of Muay Thai
Wed – P90X Shoulder-Arms / ARX
Thu – Yoga (1 hr of YogaX or P90X Fountain of Youth)
Fri – 4×8 Bench Press / 40 min of P90X Leg-Back or Gym Back-Leg* / 4×8 Bi Curl / ARX
Sat – RevAbs or Advanced Abs Routine*
Sun – Rest
Week 4 & 8
Mon – 5×5 (Bench Press/ Back Squat/ T-Row / Shoulder Press / Barbell Curl / SkullCrusher)
Tue – Advanced Abs*
Wed – Yoga
Thu – 5×5 (Bench Press/ Back Squat/ T-Row / Shoulder Press / Barbell Curl / SkullCrusher)
Fri – Advanced Abs*
Sat – Yoga
Sun – Rest
Phase 2 – Week 5-7
Mon – P90X Chest-Shoulder-Tri/ARX
Tue – 4×10 Leg Press or Hack Squat / 4×10 calf raise / 40 min of Muay Thai
Wed – P90X Back-Bi/ARX
Thu – Yoga (1 hr of YogaX or P90X Fountain of Youth)
Fri – 40 min of P90X Leg-Back or Gym Back-Leg* / 4×8 Bi Curl / ARX
Sat – 4×8 Incline Press / 4×8 Decline Press / RevAbs or Advanced Abs Routine
Sun – Rest
Phase 3
Week 9 & 11 – Phase 1
Week 10 & 12 – Phase 2
Gym Leg-Back
2 sets of Back Squat superset with Lat Pull Down
2 sets of Hack Squat superset with T-Row
2 sets of Leg Extension superset with Leg Curl
2 sets of Seated Calf Raise superset with Lawnmower
2 sets of Standing Calf Raise superset with Pullover
Notes:
- 4×10 means 4 sets of 10 reps while 5×5 means 5 sets of 5 reps
- For RevAbs Week 1&5 (Fat-Burning Abs DVD), Week 2&6 (Fire Up Your Abs DVD), Week 3&7(Power Intervals 2)
- Advanced Abs Routine can be found here:
What is 4×8 bi curl? Bicep Curls? If so is it good to do those right after an arm workout?
correct. you do 4 sets of 8 reps.
it depends when you do it. From my schedule, you see that I only do 4×8 bi curl as the only arm workout of that day.
should i follow the same three phase diet program from p90x or stay on a certain phase during all the phases also can i replace muay thai with a cardio workout thanks
You should not attempt this routine if this is your first round of P90X. I mentioned that this is for someone who has done at least 2 or 3 rounds of P90X.
None of the P90X cardio workouts? Kenpo, Cardio, Plyo?
I do not do the normal P90X cardio because I am doing a hybrid routine. I do not recommend a hybrid routine for beginners at all, not until you have completed at least 2 rounds of P90X. A lot of P90X graduates on their 3rd round would hybrid it with Insanity, or Turbo Fire. I have done that a few rounds, and since the P90X Fusion Gym routine was my 10th round, I was looking for something different this time