P90X Programları


P90X'te kolay (lean), orta (classic) ve ağır (doubles) olmak üzere üç program var. Kadınlara lean seviyesi tavsiye edilirken erkeklere klasik tavsiye ediliyor. Yüksek kiloluysanız yine lean ile başlamanız önerilmekte. Yok hayır benim zaten iyi bir vücudum var, beni zorlayın derseniz doubles'ı seveceksiniz. Klasik programını yapacak olanlar print etmek için buraya tıklayıp PDF'ini indirebilirler.

P90X Çalışma kağıtları da buradan indirilebilir. Her hareketinizi not edin ki ne aşamadasınız görün.




Phase 1ClassicDoublesLeans
Weeks 1~3
Day 1Chest & Back, Ab Ripper XChest & Back, Ab Ripper XCore Synergistics
Day 2Plyometrics PlyometricsCardio X 
Day 3Shoulders & Arms, Ab Ripper XShoulders & Arms, Ab Ripper XShoulders & Arms, Ab Ripper X
Day 4Yoga XYoga XYoga X
Day 5Legs & Back, Ab Ripper XLegs & Back, Ab Ripper XLegs & Back, Ab Ripper X
Day 6Kenpo X Kenpo XKenpo X
Day 7Rest or X StretchRest or X StretchRest or X Stretch
Week 4
Day 1Yoga XYoga XYoga X
Day 2Core Synergistics Core SynergisticsCore Synergistics
Day 3Kenpo XKenpo XKenpo X
Day 4X Stretch X StretchX Stretch
Day 5Core SynergisticsCore SynergisticsCore Synergistics
Day 6Yoga X Yoga XYoga X
Day 7Rest or X StretchRest or X StretchRest or X Stretch

Phase 2ClassicDoublesLeans
Weeks 5~7 
Day 1Chest, Shoulders & Triceps,
Ab Ripper X		[AM] Cardio X;
[PM] Chest, Shoulders & Triceps, Ab Ripper X 		Core Synergistics
Day 2PlyometricsPlyometricsCardio X
Day 3Back & Biceps, Ab Ripper X[AM] Cardio X;
[PM] Back & Biceps, Ab Ripper X		Chest, Shoulders & Triceps, Ab Ripper X
Day 4Yoga XYoga XYoga X
Day 5Legs & Back, Ab Ripper X[AM] Cardio X;
[PM] Legs & Back, Ab Ripper X		Legs & Back, Ab Ripper X
Day 6Kenpo XKenpo XKenpo X
Day 7Rest or X StretchRest or X StretchRest or X Stretch
Week 8
Day 1Yoga XYoga XYoga X
Day 2Core Synergistics Core Synergistics Core Synergistics 
Day 3Kenpo XKenpo XKenpo X
Day 4X Stretch X Stretch X Stretch 
Day 5Core SynergisticsCore SynergisticsCardio X
Day 6Yoga X Yoga X Yoga X 
Day 7Rest or X StretchRest or X StretchRest or X Stretch

Phase 3ClassicDoublesLean
Weeks 9 and 11
Day 1Chest & Back, Ab Ripper X[AM] Cardio X
[PM] Chest & Back, Ab Ripper X 		Chest & Back, Ab Ripper X
Day 2Plyometrics[AM] Cardio X
[PM] Plyometrics		Cardio X
Day 3Shoulders & Arms, Ab Ripper XShoulders & Arms, Ab Ripper XShoulders & Arms, Ab Ripper X
Day 4Yoga X[AM] Cardio X
[PM] Yoga X		Yoga X
Day 5Legs & Back, Ab Ripper X[AM] Cardio X
[PM] Legs & Back, Ab Ripper X 		Core Synergistics
Day 6Kenpo XKenpo XKenpo X 
Day 7Rest or X StretchRest or X StretchRest or X Stretch
Weeks 10 and 12 
Day 1Chest, Shoulders & Triceps, Ab Ripper X[AM] Cardio X
[PM] Chest, Shoulders & Triceps, Ab Ripper X 		Chest, Shoulders & Triceps, Ab Ripper X
Day 2Plyometrics[AM] Cardio X
[PM] Plyometrics 		Cardio X 
Day 3Back & Biceps, Ab Ripper XBack & Biceps, Ab Ripper XBack & Biceps, Ab Ripper X
Day 4Yoga X [AM] Cardio X
[PM] Yoga X 		Yoga X 
Day 5Legs & Back, Ab Ripper X[AM] Cardio X
[PM] Legs & Back, Ab Ripper X 		Core Synergistics
Day 6Kenpo X Kenpo X Kenpo X 
Day 7Rest or X StretchRest or X StretchRest or X Stretch
Week 13 
Day 1Yoga XYoga XYoga X
Day 2Core SynergisticsCore SynergisticsCore Synergistics
Day 3Kenpo XKenpo XKenpo X
Day 4X Stretch X Stretch X Stretch 
Day 5Core SynergisticsCore SynergisticsCardio X
Day 6Yoga X Yoga X Yoga X 
Day 7Rest or X StretchRest or X StretchRest or X Stretch


P90X Klasik Program Takvimi

Phase 1: 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
Phase 1: Week 4
  • 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
Phase 2: Weeks 5 – 7
  • Day 1: Chest, Shoulders & Triceps + Ab Ripper X
  • Day 2: Plyometrics
  • Day 3: Back & Biceps + Ab Ripper X
  • Day 4: Yoga X
  • Day 5: Legs & Back + Ab Ripper X
  • Day 6: Kenpo X
  • Day 7: Rest or X Stretch
Phase 2: Week 8
  • 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
Phase 3: Weeks 9 and 11
  • 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
Phase 3: Weeks 10 and 12
  • Day 1: Chest, Shoulders & Triceps + Ab Ripper X
  • Day 2: Plyometrics
  • Day 3: Back & Biceps + Ab Ripper X
  • Day 4: Yoga X
  • Day 5: Legs & Back + Ab Ripper X
  • Day 6: Kenpo X
  • Day 7: Rest or X Stretch
Phase 3: 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

P90X Lean Programı Takvimi

Phase 1: Weeks 1 – 3
  • Day 1: Core Synergistics
  • Day 2: Cardio X
  • 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
Phase 1: Week 4
  • 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
Phase 2: Weeks 5 – 7
  • Day 1: Core Synergistics
  • Day 2: Cardio X
  • Day 3: Chest, Shoulders & Triceps + Ab Ripper X
  • Day 4: Yoga X
  • Day 5: Legs & Back + Ab Ripper X
  • Day 6: Kenpo X
  • Day 7: Rest or X Stretch
Phase 2: Week 8
  • Day 1: Yoga X
  • Day 2: Core Synergistics
  • Day 3: Kenpo X
  • Day 4: X Stretch
  • Day 5: Cardio X
  • Day 6: Yoga X
  • Day 7: Rest or X Stretch
Phase 3: Weeks 9 and 11
  • Day 1: Chest & Back + Ab Ripper X
  • Day 2: Cardio X
  • Day 3: Shoulders & Arms + Ab Ripper X
  • Day 4: Yoga X
  • Day 5: Core Synergistics
  • Day 6: Kenpo X
  • Day 7: Rest or X Stretch
Phase 3: Weeks 10 and 12
  • Day 1: Chest, Shoulders & Triceps + Ab Ripper X
  • Day 2: Cardio X
  • Day 3: Back & Biceps + Ab Ripper X
  • Day 4: Yoga X
  • Day 5: Core Synergistics
  • Day 6: Kenpo X
  • Day 7: Rest or X Stretch
Phase 3: Week 13
  • Day 1: Yoga X
  • Day 2: Core Synergistics
  • Day 3: Kenpo X
  • Day 4: X Stretch
  • Day 5: Cardio X
  • Day 6: Yoga X
  • Day 7: Rest or X Stretch


P90X Doubles Çalışma Takvimi


Phase 1: 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
Phase 1: Week 4
  • 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
Phase 2: Weeks 5 – 7
  • Day 1: Cardio X in AM with Chest, Shoulders & Triceps + Ab Ripper X in PM
  • Day 2: Plyometrics
  • Day 3: Cardio X in AM with Back & Bicpes + Ab Ripper X in PM
  • Day 4: Yoga X
  • Day 5: Cardio X in AM with Legs & Back + Ab Ripper X in PM
  • Day 6: Kenpo X
  • Day 7: Rest or X Stretch
Phase 2: Week 8
  • 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
Phase 3: Weeks 9 and 11
  • Day 1: Cardio X in AM with Chest & Back + Ab Ripper X in PM
  • Day 2: Cardio X in AM with Plyometrics in PM
  • Day 3: Shoulders & Arms + Ab Ripper X
  • Day 4: Cardio X in AM with Yoga X in PM
  • Day 5: Cardio X in AM with Legs & Back + Ab Ripper X in PM
  • Day 6: Kenpo X
  • Day 7: Rest or X Stretch
Phase 3: Weeks 10 and 12
  • Day 1: Cardio X in AM with Chest, Shoulders & Triceps + Ab Ripper X in PM
  • Day 2: Cardio X in AM with Plyometrics in PM
  • Day 3: Back & Bicpes + Ab Ripper X
  • Day 4: Cardio X in AM with Yoga X in PM
  • Day 5: Cardio X in AM with Legs & Back + Ab Ripper X in PM
  • Day 6: Kenpo X
  • Day 7: Rest or X Stretch
Phase 3: 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























































































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