Beyond P90X - The P180 Challenge

Posted on: 16 Jul 2014
Category: Fitness

Last week, I finished doing my 90 days of P90X. I've had the program for a little under two years. and while my first attempt was a bust last year, I decided to give it another go. I did the smart thing, however, by starting off with the Lean routine first to build up core strength and stamina, then did the Classic program in April - cue 90 days of sweat, tiredness, strict eating habits and the urge to quit a few times.

Now that my 90 days are over, I can say that I'm seeing some massive improvement in my general fitness, as well as other noticeable gains, (hurrah for a six-pack on the way!) So while it was difficult and tiresome at times - especially with my hectic schedule lately - I can honestly say that the last three months were worth it in the end.

So now that I'm taking a week off to recover and celebrate on chocolate and ice cream (har har, how healthy of me!), I think it's time to announce my plans for the next round - the P180 challenge!

The P180 challenge, as I like to call it, is a hybrid program that combines both the core P90X program and it's expansion, P90X+. While I was doing the program, I was searching around for ideas on what to do for my next round. Beachbody offers a couple, but they were just repeats of the X program, or in P90X+'s case, way too cardio focused, which wasn't what I wanted, as I want to build muscle as well as shed fat.

Luckily, I found a really good hybrid that spreads both programs out evenly, focusing on a twice-a-week split for each body part, but the drawback was that it lasts between 20 - 26 weeks, and not 13 - that's almost double the length of a single Beachbody program.

Well, I like a challenge. I've done this kind of thing twice now, and I did Insanity and Trans-Pennine last year. So all I can say on the matter is... Challenge accepted!

The program will run between Mid-July and January next year, starting next week. I'll also be modifying my dietry needs so that I can reach my goals much quicker and more efficiently. Right now, I'm aiming to drop my body fat down to at least 8% before shifting my focus on building muscle.

So without further ado, here's the lowdown on my P90X/P90X+ hybrid program. Note that I've marked Legs with a * to indicate that I'll be skipping the Back exercises on those. This is done to keep with the twice-a-week plan for the program.

Phase 1: Weeks 1‐3

day 1: P90X+ Total Body / P90X Ab Ripper

day 2: P90X Kenpo

day 3: P90X Stretch

day 4: P90X+ Total Body / P90X+ Abs-Core

day 5: P90X+ Kenpo

day 6: P90X Stretch

day 7: P90X Yoga

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Recovery Week: Week 4
ALL Recovery Weeks consist of these workouts:

day 1: P90X Core

day 2: P90X Stretch

day 3: P90X Yoga

day 4: P90X Core

day 5: P90X Stretch

day 6: P90X Yoga

day 7: Rest

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Phase 2: Weeks 5‐7

day 1: P90X+ Upper Body / P90X Ab Ripper

day 2: P90X Cardio

day 3: P90X Legs*

day 4: P90X Yoga

day 5: P90X+ Full Body / P90X+ Abs-Core

day 6: P90X+ Intervals

day 7: P90X Stretch

____________________________________

Recovery Week: Week 8
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Phase 3: Weeks 9‐11

day 1: P90X+ Upper Body / P90X Ab Ripper

day 2: P90X Legs*

day 3: P90X Plyo

day 4: P90X+ Upper Body / P90X Abs-Core

day 5: P90X Legs

day 6: P90X Kenpo / P90X Yoga (Balance Section)

day 7: P90X Stretch / P90X Yoga (Power Yoga Section)

____________________________________

Recovery Week: Week 12
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Phase 4: Weeks 13‐15

day 1: P90X Chest / Back / P90X Ab Ripper

day 2: P90X Legs*

day 3: P90X+ Kenpo

day 4: P90X Shoulders / Arms / P90X+ Abs-Core

day 5: P90X Cardio

day 6: P90X+ Full Body / P90X Yoga (Balance Section)

day 7: P90X Stretch/ P90X Yoga (Power Yoga Section)

____________________________________

Recovery Week: Week 16
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Phase 5: Weeks 17‐19

day 1: P90X Chest / Shoulders / Triceps / P90X Ab Ripper

day 2: P90X Legs*

day 3: P90X+ Intervals

day 4: P90X Back / Biceps / P90X+ Abs/Core

day 5: P90X Plyo

day 6: P90X+ Full Body / P90X Yoga (Balance Section)

day 7: P90X Stretch / P90X Yoga (Power Yoga Section)

____________________________________

Recovery Week: Week 20
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Phase 6: Weeks 21‐26

Week 1: Phase 1

Week 2: Phase 2

Week 3: Phase 3

Week 4: Phase 4

Week 5: Phase 5

Week 6: Recovery Week

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