P90X Workout Schedule – Doubles

I posted the standard P90X workout schedule yesterday for those of you who are trying to decide if you should buy P90X. The standard workout schedule is pretty strenuous, but if you think you need something a little different then you can try the P90X Doubles or the P90X Lean versions of P90X. All three workout schedules come with the program so you can do whichever one you want. Personally, I recommend starting with the standard workout schedule as it is plenty difficult for most people. That being said, I will outline the Doubles workout below so you can have an idea of what comes with the program. As I did in my post about the standard workout schedule, I will give you the name of the DVD(s) that you will use each day of the 90 day program as well as the duration of each workout in the form of (minutes:seconds).

The Doubles workout schedule, according to the manual, is for “those who want some extra cardiovascular exercise, either for performance or weight loss.” As this workout schedule is even more intense than the standard workout schedule, the manual also warns you to make sure you are not over training. If you get to that point, the extra exercise is no longer beneficial.

Like the others, the Doubles workout schedule is divided into three phases. The first phase is identical to the first phase of the standard workout schedule. Starting with the second phase, you will add an extra workout three days a week. In the third phase you will add the extra workouts four days a week.

P90X Doubles Workout Schedule

Phase 1

Weeks 1 – 3

Day 1: Chest & Back (52:50), Ab Ripper X (16:07)
Day 2: Plyometrics (58:36)
Day 3: Shoulders & Arms (59:53), Ab Ripper X (16:07)
Day 4: Yoga X (92:24)
Day 5: Legs & Back (58:56), Ab Ripper X (16:07)
Day 6: Kenpo X (58:46)
Day 7: Rest or X Stretch (57:32)

Week 4

Day 1: Yoga X (92:24)
Day 2: Core Synergistics (57:27)
Day 3: Kenpo X (58:46)
Day 4: X Stretch (57:32)
Day 5: Core Synergistics (57:27)
Day 6: Yoga X (92:24)
Day 7: Rest or X Stretch (57:32)

Phase 2

Weeks 5 – 7

Day 1: AM – Cardio X (43:18);  PM – Chest, Shoulders & Triceps (55:44), Ab Ripper X (16:07)
Day 2: Plyometrics (58:36)
Day 3: AM – Cardio X (43:18);  PM – Back & Biceps (51:36), Ab Ripper X (16:07)
Day 4: Yoga X (92:24)
Day 5: AM – Cardio X (43:18);  PM - Legs & Back (58:56), Ab Ripper X (16:07)
Day 6: Kenpo X (58:46)
Day 7: Rest or X Stretch (57:32)

Week 8

Day 1: Yoga X (92:24)
Day 2: Core Synergistics (57:27)
Day 3: Kenpo X (58:46)
Day 4: X Stretch (57:32)
Day 5: Core Synergistics (57:27)
Day 6: Yoga X (92:24)
Day 7: Rest or X Stretch (57:32)

Phase 3

Weeks 9 and 11

Day 1: AM – Cardio X (43:18);  PM - Chest & Back (52:50), Ab Ripper X (16:07)
Day 2: AM – Cardio X (43:18);  PM - Plyometrics (58:36)
Day 3: Shoulders & Arms (59:53), Ab Ripper X (16:07)
Day 4: AM – Cardio X (43:18);  PM - Yoga X (92:24)
Day 5: AM – Cardio X (43:18);  PM - Legs & Back (58:56), Ab Ripper X (16:07)
Day 6: Kenpo X (58:46)
Day 7: Rest or X Stretch (57:32)

Weeks 10 and 12

Day 1: AM – Cardio X (43:18);  PM - Chest, Shoulders & Triceps (55:44), Ab Ripper X (16:07)
Day 2: AM – Cardio X (43:18);  PM - Plyometrics (58:36)
Day 3: Back & Biceps (51:36), Ab Ripper X (16:07)
Day 4: AM – Cardio X (43:18);  PM - Yoga X (92:24)
Day 5: AM – Cardio X (43:18);  PM - Legs & Back (58:56), Ab Ripper X (16:07)
Day 6: Kenpo X (58:46)
Day 7: Rest or X Stretch (57:32)

Week 13

Day 1: Yoga X (92:24)
Day 2: Core Synergistics (57:27)
Day 3: Kenpo X (58:46)
Day 4: X Stretch (57:32)
Day 5: Core Synergistics (57:27)
Day 6: Yoga X (92:24)
Day 7: Rest or X Stretch (57:32)

This is a really intense schedule. Make sure you body is ready for it before you commit to starting the Doubles workout schedule. If it turns out to be more than you can handle, don’t be afraid to back off and revert to the standard schedule. There’s no shame in that. If you have already tried the Doubles workout schedule, leave a comment and let us know your experience with it. If you are ready for something even more intense than P90X Doubles, give Insanity a try.


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36 Responses to “P90X Workout Schedule – Doubles”

  1. I am thoroughly floored at Anybody who finishes the P90x training program. I am on day 29 and I feel like I am making great growth. The eating plan is the most troublesome to stick 100% to. I am looking forward to being in the best shape of my life. BRING IT!

  2. I am currently on Week 5, starting the doubles routine.
    I am not finding it to be TOO hard, since I usually start my day with cardio anyway, but the arm workouts are a nice step up from Phase One.
    This is the greatest workout system I have found to date.

  3. Glad to hear you’re enjoying it Joshua. I love P90X too. You’ll have to let me know what you think when you finish up with phase 3. If you find you’re ready to step it up another level, give Insanity a try.

  4. I’m getting ready to start P90X tomorrow. now as a young single mom with a limited income, I want to know are there any replenishing drinks out there that are not so expensive? If so what are they? I want to try to follow everything as close as I can but within my means, if anyone has any tips please let me know.
    thanks all
    Ashley

  5. Congratulations Ashley on making the decision and commitment to follow the P90X program. I’m sure you’re going to love it. I haven’t really used any replenishing drinks, but I know that they promote one in some of the P90X DVDs. I don’t know how expensive it is, but you could give that one a try. Good luck!

  6. I am giving it a run…I have to admit that I get bored with the yoga..so I have found another yoga routine that gives me a little more “excitment”, also I am thinking of supplementing actual running with the “cardio X dvd”, its so hard for me to stay confined to one room. lol

  7. That’s good. Whatever it takes to keep you interested is what you should do.

  8. Almost have completed two weeks and I already feel wonderful! Thanks for the schedule, my coach will be totally happy when i step on the court in November!

  9. You’re welcome Rachel. I’m glad it’s helping you. I play in a county softball league and P90X did wonders for my speed and endurance. I felt like I could run circles around anyone. I think you will be pleasantly surprised when your season starts.

  10. I have been doing the doubles for two weeks now. I started because as a woman I know we have a harder time shedding weight. I found the Cardio X has really boosted my energy and allowed for increased cardiovascular strength. I am following the diet program (fat shredder I) and seeing results in my clothes. I have lost 9 lbs but I feel as though I am really building my strength. Hopefully as time progresses, I will be able to loose weight and become even more healthy.

  11. That’s great Jennifer. I love hearing success stories. There is nothing more satisfying than seeing the results of your hard work.

  12. I just started the double routine and I have been reading up about it… I read that you should do the resistance workout in the morning so you can push yourself harder…. I was wondering if that was true or should I do the cardio in the morning instead?

  13. I’m the type of guy that likes to stick with the program and the P90X Doubles schedule calls for cardio in the morning and resistance training in the evening. As long as you are getting enough sleep and eating well then you should still have enough energy to do your resistance training in the evening. However, I’m also a strong believer that you need to listen to what your body is telling you. If the cardio is draining you to the point that you can’t effectively do your resistance training then switch your resistance training to the morning or revert to the P90X standard schedule and drop cardio all together. Resistance training is more important than cardio to muscle gain and fat loss so you don’t want to sacrifice your resistance training for the sake of cardio.

  14. I’m now on day 50 of the program and love it. I’ve been able to tone up considerably and can finally see some decent ab definition. I’ve even gained a few pounds, moving from the mid 170 range to lower 180’s.

    I didn’t exactly do the Doubles routine, but I did something similar by replacing the additional Cardio X routine with my usual running schedule. I’d run anywhere from 3-8 miles/day but have recently decided to stop that. The reasoning for this is not because I couldn’t find the energy, rather that I’d easily burn 3,000 calories a day and struggle to replace them(even with protein shakes) while still eating smaller and more often.

    I want a larger and more cut look, but by adding the additional cardio, I feel like I’ve really slowed my muscle growth. My brother has told me that the extra running might eat away the protein that would usually give me the extra muscle. Is this likely, and am I right in abandoning the extra cardio?

    (I’m assuming that eating more would be unnecessary since I’m not looking to get HUGE)

  15. I’m glad the program is working for you Joel. Only 40 more days to go! It can be difficult to build muscle if you are burning a ton of calories a day. Cutting back on the running was probably a good idea. P90X plus 8 miles a day is going to suck you dry. I don’t think you need to worry about getting huge if you increase your food intake. However, if you really want to work on getting “a larger and more cut look,” you should check out Vince DelMonte’s No-Nonsense Muscle Building program.

  16. Hello I’m starting my final month of p90x doubles and I just purchased the insanity workout video from beach body and I was looking for a doubles routine for insanity and couldn’t find one… Do you have any suggestions???

  17. You could use the same approach as P90X Doubles. Just use the CardioX DVD in the morning a few times a week and then do the Insanity workout in the evening. Keep in mind that the Insanity workouts are more intense than the P90X workouts so you may just want to do the regular Insanity workout schedule first and then see if you still think you need a Doubles style schedule.

  18. So what do I do when my season starts and I have a coach whose workouts are nothing like Tony’s? Any suggestions to stay in shape but be able to give a 100% on the court still?

  19. Rachel, I don’t know how intense your practices are, but you don’t want your coach thinking you’re slacking off because you’re already spent from doing P90X. If you’ve already finished a cycle of P90X, then you ought to be in pretty good shape so now it’s time to move into maintenance mode. If you look at page 85 of the manual, it suggests the following as one way of backing off the intensity while still maintaining what you’ve gained:

    “Each week, do the Yoga X routine at least once. Also do Plyometrics, Core Synergistics, or Kenpo X once or twice a week.

    To maintain your muscle mass, you can do just the first round of resistance programs, since you get 80% of the benefit in a resistance workout during the first set. This rate isn’t enough for you to make big gains, but it’s enough to maintain your muscle mass for quite some time. This can cut the time of your resistance workouts to under 30 minutes until it’s time to make another leap in your physical prowess.”

    You’ll have to decide for yourself how much you want to do during the season, but I think this is a good way to do it. Just feel it out, see how your body responds, and make adjustments as necessary. I hope this helps. Good luck with your season!

  20. I am 5′10″ and started at 205lbs and now im at 195lbs. I am on day 45 and this is my last week of phase 2 before my “rest week” of the doubles P90x routine. I have noticed toning in my abdominal area but not to the point of definition. Am I doing something wrong or am I to expect significant weight loss throughout the phase 3 of this program?

  21. B-Rad, everyone’s results will be different and will depend in part on how closely you stick with the program. Are you following the nutrition program or are you just doing the workouts? If you are not following the nutrition program, I suggest that you start. You have already lost 10 pounds. That is a good start and you shouldn’t be discouraged by that. I recommend that you stick with it and, if you’re not happy with the results that you have seen thus far, try to push yourself a little harder. I have also seen that many people get much better results if they do P90X a second time. They get good results the first time through the program, but it’s nothing compared to the second time through. I wouldn’t worry too much about comparing your results to those of others, but here is a P90X success story that I just posted today that will give you an idea of what you can expect if you follow the program closely: http://www.theabman.com/2010/10/12/jonathan-ts-p90x-story

  22. Thanks for the response and the advice. I am following the nutrition plan the best I can. I have regulated my eating schedule, portioned, and mostly eat foods recommended in the beachbody nutrition plan. I am seeing great results I just want more! haha… I know I will be doing it a second time but at the same time, I do still have 30 days remaining! Thanks again for your help!

  23. On week 8 of Doubles. Me and My Cousin Started this and the results are amazing. Ive Lost Quite abit of weight and keeping it going. after this we are going to start insanity. Wish we took before pictures….. Eh we took pictures in week 7 then well take some when we are done. Its Pretty interesting to see two body types transform, By this I mean my cousin is a much Skinnier person than me and hes getting quite formed and I started quite overweight. Now we can do these workouts fully throught so I recommend P90x To anyone that is willing to Do the work so they can change their lives.

  24. I’m glad you’re enjoying P90X. Like you said, if you’re willing to put in the work then it can change your life. I’d love to share your 7 week and after pictures with my readers if you’re comfortable with that. When you get around to starting Insanity, make sure you takes some before pictures. You’ll be glad you did.

  25. Yea Sure Ill send our 7 weeks pics and then well send the pictures after phase 3. Just let me know which email to send them to you.

  26. I’m on day 1 of the program i just got it and so far it’s easy to stick to because i already have been previously working out and such. I have one question tho, i need to do at least 100 push ups and situps in 2 min each, so i don’t want to waste my time on yoga and other things that i dont need. For this type of goal what should i replace??

  27. Hey Daniel. Personally, I wouldn’t cut out anything. All the pieces of P90X play a part in your overall fitness (including the Yoga). I think the best way to build up to your goal is to simply do as many pushups and situps as you can in 2 minutes every day or every other day. Keep pushing yourself to do more each time you do it and you will be at your goal in no time.

  28. I started off working out at 5′10 and 215. I hit 180 and I am now 183 (building muscle not fat) my % body fat dropped like a rock (my wife smiles and says damn a lot when I walk by, it feels good). What I want to know is how long does it take for the skin to tighten up around my stomach so I can see my abs better? I do doubles and eat right and no joke p90x got me strong, very strong! My chest is very well defined so are my shoulders arms legs and neck. It’s just right around my mid section that the skin isn’t tight. Any suggestions are highly appreciated.

    Thanks

  29. Glad to hear that P90X has been working so well for you. I’m no expert on skin, so I’m not really sure where to point you. There may be some products that help tighten skin, but I don’t know anything about them. To help your abs show better, the best thing I can tell you is to keep whittling away at your body fat and building your abdominal muscles.

  30. Hi, Currently im working on changing my diet i changed it on tuesday so its really easy to change easy habits because im only 16. But i want to know for lunch i eat a salad with pieces of cut up turkey in it anad tomatos with vinegar, is this good to eat for dinner and lunch? I think i get enough protein a day considering as a snack i eat peanuts

  31. Hello, I have started the Lean schedule and I am thinking about switching to the Doubles routine to shed more weight and I was wondering if I could do the Cardio and the resistance both in the afternoon? I am not sure I will have time to workout in the morning with my work schedule. Do you think I would get the same results if i were to do the routine as planned?

  32. I haven’t tried it, but I think that might be a bit much to do back to back. You can certainly give it a shot and see how your body responds. Just make sure you don’t get yourself into a situation where you are over training and not giving your body an opportunity to recover. Good luck and let me know how it goes.

  33. I started p90x at 256 lbs. I finished my first round of p90x classic and lost 45 lbs. I feel amazing, never been in better shape before. I’m now in 7th week of doing p90x doubles and honestly the results just keep coming. I currently weigh 190lbs. I’m not losing the same amount of weight as the first round but that is completely understandable. I noticed since i started doing doubles my body has become much more leaner and defined at a faster pace than p90x classic. I have the same question as Jedwards, what can i do about loose skin? will it tighten on its own? i’m still young. If anyone has any suggestions, please help.

  34. I started P90x doubles and i love it… but hate it but love it hah Greatest workout program ever. Thanks for posting the doubles schedule. Hopefully this helps when i step on the football field for sophomore year of college football!

  35. You change my LIFE! for good! THANK YOU for this routine

  36. okay i love the p90x program my only complain is there is too much emphasis on fat burning. i have no fat im 5′ 6″ and weigh 115 and have pretty decent muscle already so fat is not a problem. is there any recommendations you can give to give more of a focus on getting as ripped as possible changes to the nutrition plan or the schedule whatever it is would be appreciated man thanks

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