P90X Fusion 2011

New Year means new round for P90X. My goal for this round is to increase upper body mass while working more on the core-abs and fighting skills. Here’s my plan for the time being (starting dat 1/3/11):

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:

– This fusion 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.

– 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:

.

If you’d like to join me for this challenge, feel free to stop by at my message board for accountability, along with peer support.

Comments

comments