P90X Doubles
Doubles is for those who want extra cardiovascular exercise on top of the standard Classic P90X workout schedule, either for performance of for weight loss. The P90X Doubles calendar involves doing a cardio workout either 3 or 4 times per week on top of your regular P90X workouts.
Doubles is TOUGH. You should be injury free before starting. You should also be sure you have plenty of energy to add that extra workout, and avoid a situation where you’re overtraining. Your body needs to recover from workouts in order to grow and build muscle. If you’re overtraining, you won’t see the results you want, and will also probably experience negative side effects. Some effects of overtraining include fatigue, irritability and trouble sleeping, and possibly wearing down your immune system.
The most important thing to remember when doing Doubles is that you focus on proper pre and post workout nutrition and supplements. By doing Doubles, you’re burning twice as many calories per day, and need to make sure you make the necessary adjustments to your diet to compensate for the extra calories burned. This means increasing the calories somewhat – but be sure not increase to the point where you don’t have a caloric deficit at the end of the day. The whole point of Doubles is to lose weight/fat quicker, so it’s important that you still have a deficit.
The P90X Recovery Formula is highly recommended after each workout. The Recovery Formula replenishes the body of the carbs lost and also aids in muscle recovery. Whey protein can also be a big help in repairing muscles after working out.
If you find yourself overly tired during the Doubles workout, don’t be afraid to drop the extra Cardio workouts and go back to P90X Classic.
All that being said, here’s the Doubles schedule:
P90X DOUBLES PHASE 1:
This phase is identical to Phase 1 of P90X Classic. Focus on mastering each exercise with good form, and be sure to use the P90X workout sheets to record your weight and reps.
Weeks 1-3:
Day 1 – Chest & Back, Ab Ripper X
Day 2 – Plyometrics
Day 3 – Shoulders & Arms, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs & Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 – Rest or X Stretch
Week 4 (Recovery 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
P90X DOUBLES PHASE 2:
This is where it intensifies by adding Cardio X 3 times per week. It’s recommended to Cardio in the morning on an empty stomach. Then do your regular P90X workout later when you’ve got more blood glycogen for energy.
Weeks 5-7
Day 1 – Cardio X in the AM, Chest, Shoulders & Triceps, Ab Ripper X in the PM
Day 2 – Plyometrics
Day 3 – Cardio X in the AM, Back & Biceps, Ab Ripper X in the PM
Day 4 – Yoga X
Day 5 – Cardio X in the AM, Legs & Back, Ab Ripper X in the PM
Day 6 – Kenpo X
Day 7 – Rest or X Stretch
Week 8 (Recovery 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
P90X DOUBLES PHASE 3:
Now you have Cardio 4 times per week. Pay close attention to your body and how it’s reacting – be very careful with your nutrition, and don’t overtrain - dropping the morning workout if you’re excessively tired is OK.
Weeks 9, 11
Day 1 – Cardio X in the AM, Chest & Back, Ab Ripper X in the PM
Day 2 – Cardio X in the AM, Plyometrics in the PM
Day 3 – Shoulders & Arms, Ab Ripper X
Day 4 – Cardio X in the AM, Yoga X in the PM
Day 5 – Cardio X in the AM, Legs & Back, Ab Ripper X in the PM
Day 6 – Kenpo X
Day 7 – Rest or X Stretch
Week 10, 12
Day 1 – Cardio X in the AM, Chest, Shoulders & Triceps, Ab Ripper X in the PM
Day 2 – Cardio X in the AM, Plyometrics in the PM
Day 3 – Back & Biceps, Ab Ripper X
Day 4 – Cardio X in the AM, Yoga X in the PM
Day 5 – Cardio X in the AM, Legs & Back, Ab Ripper X in the PM
Day 6 – Kenpo X
Day 7 – Rest or X Stretch
Week 13
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
