P90X Classic, Phase 1, Weeks 1-3

Created by GMcDowellJr

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Tagged as: P90x

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8 Workouts / 229 Exercises

45% Cardio / 55% Strength Training

Workout Program Description

During this phase, your goal should be to master each movement and finish the workouts in one piece.  So for now, focus less on the amount of weight you are lifting and instead try to achieve your desired number of repetitions while maintaing strict form.



Superset two of the body's largest muscle groups for a lactic acid bath like no other! You'll be fully pumped five minutes into the program, and your muscles will beg for mercy the rest of the way. Your body will learn how to keep it together under duress as you struggle to meet your target number of reps during round two. And if you feel a little queasy after your set, at least you'll know you're not alone.

Suggested Schedule

This workout should be done weekly on:

View Workout Details

Missing Standard Push-Up
Keep back and abs tight and lower straight down a few inches from floor.

Missing Wide Front Pull-Up
Grasp chin-up bar using wide grip (a few inches wider than shoulder width). Pull body up until chin clears bar, and lower body back down. Be sure arms are fully extended at bottom position. If nece...

Missing Military Push-Up
Place hands directly beneath shoulders. Keeping arms and elbows tight against sides, perform standard push-up movement.

Missing Reverse Grip Chin-Up
Grasp bar with palms facing body. Pull up until chin clears bar. Lower arms to full extension and repeat. If necessary, modify with one foot on chair.

Missing Wide Fly Push-Ups
Extend hands 3 inches wider on each side than standard push-up position.

Missing Closed Grip Overhand Pull-Up
Palms out, narrow grip. Perform standard pull-up motion. If necessary, modify with one foot on chair.

Missing Decline Push-Up
Feel elevated on chair, step or bench.

Missing Heavy Pants
With one foot forward and bent knees, bend at waist, keeping back flat. Lift weights from forward foot up to waist, keeping elbows close to sides.

Missing Diamond Push-Up
From push-up position, bring hands together so thumbs and index fingers touch. Align hands directly below heart. Elbows will flare out during push-up.

Missing Lawnmower (8 to Max reps)
Side lunge, rest elbow on knee, pull weight from floor to waist. Repeat on other side.

There are other exercises for this workout, view them in the workout detail


What People are Saying


Chest and Back

This is sooooo easy!! --Said no one ever! But this is awesome. Feeling the pain already xD

Created over 2 years ago by mikoisthename


Chest and Back With the abs

This is an absolute monster of a workout! It as literaly killed me! lol i think i shall sleep well tonight :L

Created over 4 years ago by natedog21


Chest and Back

This workout kicks a$$!

Created over 5 years ago by lorcher03



Yes, I'm using this to track my cardio workouts and yes just one place to record total time and calories spent per cardio routine would be very helpful!

Created over 5 years ago by thewolfman


Cardio Workouts

Is anybody using this workout to record their cardio progress? Would it be better if, instead of listing each cardio exercise individually, we just had a place to record total time and calories spent per routine? There are some exercises already created that we could add to the workout as a replacement for the cardio workouts here. They might make more sense for everyone... I know they make more sense for me.

Created over 5 years ago by GMcDowellJr


Created over 5 years ago by damper88


Entering into Daily Burn

mhalpin, I'm having the same problem. This "workout" is an excellent description of the workout and exercises. However, for the cardio routines, particularly, it's not an efficient (nor accurate) way of entering data. I like having the description of the excercises (in case I'm on the road), but I certainly can't enter in the calories burned on each exercise - it goes too fast. All I want to do is enter in the total calories burned (according to my HR monitor) at the end of the exercise. Strength exercises work well for recording reps and weights, though.

Created over 5 years ago by Losecco


Entering into Daily Burn

I am looking to use Daily burn to keep track of P90x. How are people entering in the information? From reading the comments it seems the Calories are off. I am on week 3 day 2 and things are going great, starting to see a difference. I also noticed that the times are wrong. For Plyo since you are doing each exercise twice you need to double everything.

Created over 5 years ago by mhalpin



I have completed this phase... i see a difference!!!

Created over 6 years ago by soulpoetic



I just joined but haven't started yet because I also just ordered the P90X ...but the countdown has begun! Looking forward to the intensity..

Created over 6 years ago by AFinTraining


Absolutely wrong calorie count

OK, this is completely wrong on the calorie front. I just did Plyometrics and my heart monitor tells me I used up 760 calories, where as DailyBurn counts a measly 136! What's the point?

Created over 6 years ago by pedrocs


Wrong calories?

Like NeilB said, these calories seem off. I wore my Polar watch during Chest and Back and got way above the 500 kcal mark, but logging my progress on DailyBurn only awarded me a little over 100. That's very discouraging.

Created over 6 years ago by pedrocs


Number of Reps on Day 1

The entire program is 1 Set of whatever you think you can do. Some reps need to be 20, but for the most part anywhere between 12 - 20 is fine

Created over 6 years ago by bizzyrich


Day 1

I'm echoing a question here: How many reps on the first day? The log is empty, and description didn't specify...

Created over 6 years ago by alrimo



Well, the bands get exponentially harder to stretch as you pull them. So, depending on what bands you have, they will resist anywhere from 0-xx number of pounds. For example, the black band I have will resist 0-30 pounds. So, it's just a little bit of guesswork to know where you are in that interval.

Created over 6 years ago by Izzmo



Anyone got a good answer to Adrians question? How do you convert weight to bands?

Created over 6 years ago by axox181


Are these the correct calories burned?

It seems very low for P90X

Created over 6 years ago by NeilB


Finally,I found aP90X Program

This is my 3rd time doing the X and now I can officially Log all the exercises on instead of piecing them from other programs on here.

Created over 6 years ago by dailywarrior247


how many reps?

on the first day

Created over 6 years ago by amandav


Resistance Bands?

How would you convert Resistance Bands to Weights?

Created over 6 years ago by AdrianSJackson



I too like the workout and I sometimes sub treadmill work for the kenpo and plyo. As long as your heart rate reaches your target it should be fine. Let me the results? I am in week 2 of the program.

Created over 6 years ago by childersjk20


How Many Reps?

How many reps for each exercise on day 1?

Created over 6 years ago by rquintal



I love this workout. I frequent the gym and im in week 3 of p90x and I have never worked like this at the gym. Does anyone know if it is ok to substitute running for either the kenpo or yoga days? I like to get my runs in but dont want to compromise my results. Any suggestions welcomed.

Created over 6 years ago by steelchamp50



I second sum8387 below. Just finished my first day and it's intense.

Created over 6 years ago by parkerk



i gotta say, i just finished my very first day of P90x and i am absoutely SPENT. i'm in pretttty good shape also, i play hockey year round and i gotta say, this workout is INTENSE. ab ripper x is named that for a reason! whoever is doing p90x right now, good luck cuz im right there with ya! stick with it!

Created over 6 years ago by sum8387

Marine Poolee

Semper Fidelis

gotta love the p90x. im in the united states marine corps. im currently a poolee waiting to be shipped to boot camp. and this is why im doing p90x to get ready but damn it kicks my ass too. im 17 years old. so we all shall fight together.

Created over 6 years ago by Marine Poolee



Just finished the first day - holy hell I have a long way to go. I passed the required Fit Test (a list of exercises and targets to determine if you're ready for the program) with ease but Day 1 kicked my ass! I'm not discouraged nor am I giving up though. Even a small increase the next time is still progress to me! Stick with it, people! :)

Created over 7 years ago by kfhashmi



I read on some review sites online that this workout is good for people who are already quite fit, and not a great program for beginner to intermediate folks. has that been anyone's experience? is it worth the price tag?

Created over 7 years ago by royster


Re: question

there are 8 workouts listed. The first 7 are each done on an individual day. So, chest and back on day 1, pylometrics on day 2, etc. The Ab Ripper is generally done IN ADDITION to your regular workout on days 1, 3 and 5. At least, that's how it is set up in the P90x book.

Created over 7 years ago by mnauman



Are we suppose to do this 1 day a week each workout...or pick a workout and do it 3 days a week? Help please!

Created over 7 years ago by shotgunpet



I couldn't do the pushups on my feel- had to go to knees after the first few... hope to get stronger as I go! I felt like a total weakling!

Created over 7 years ago by cbfa

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