Round 2 Hybrid
My Round 2 P90X / Insanity / 1-on-1 Hybrid Workout Schedule
Below is the schedule I am following during my Round 2 workouts. It is based on the P90X system, using the P90X lifting workouts (mostly), but there is a lot of variety added with the P90X Plus series, Insanity cardio, more intense Ab days, and even some bun-shaping! What I really like about this hybrid is that my Training Block 3 isn’t just a mix of Block 1 and 2. It’s totally different, using 1-on-1′s. That way, I can roll right back into Training Block 1 and do it all over again while maximizing the muscle confusion.
To download it in Spreadsheet format, click here: Coach Wayne Round 2 Hybrid
Weeks 1-3 (Training Block 1)
Day 1 = Chest and Back (P90X)
Day 2 = Interval X+ (P90X Plus), Ab Ripper X (P90X)
Day 3 = Shoulders and Arms (P90X)
Day 4 = Insane Abs (Insanity Deluxe), High and Tight (Brazil Butt Lift)
Day 5 = Upper Body Weight Training (Insanity Deluxe)
Day 6 = Plyometrics (P90X)
Day 7 = Killer Abs (1-on-1’s), Sculpt (Brazil Butt Lift)
Weeks 5-7 (Training Block 2)
Day 1 = Back and Biceps (P90X)
Day 2 = Max Cardio Conditioning (Insanity), Ab Ripper X (P90X)
Day 3 = Chest Shoulders Triceps (P90X)
Day 4 = Insane Abs (Insanity Deluxe), High and Tight (Brazil Butt Lift)
Day 5 = Upper Body Plus (P90X Plus)
Day 6 = Max Interval Training (Insanity)
Day 7 = Killer Abs (1-on-1’s), Sculpt (Brazil Butt Lift)
Weeks 9-12 (Training Block 3)
Day 1 = 30 – 15 (1-on-1’s)
Day 2 = Max Sports Training (Insanity Deluxe), Ab Ripper X (P90X)
Day 3 = Just Arms (1-on-1’s)
Day 4 = Insane Abs (Insanity), High and Tight (Brazil Butt Lift)
Day 5 = Diamond Delts (1-on-1’s)
Day 6 = Max Plyometrics (Insanity)
Day 7 = Killer Abs (1-on-1’s), Sculpt (Brazil Butt Lift)
Weeks 4, 8, 13 (Recovery Weeks)
Day 1 = Total Body Plus (P90X Plus)
Day 2 = Abs / Core Plus (P90X Plus)
Day 3 = Cardio Power and Resistance (Insanity)
Day 4 = Core Synergistics (P90X)
Day 5 = Abs / Core Plus (P90X Plus)
Day 6 = Total Body Plus (P90X Plus)
Day 7 = Killer Abs (1-on-1’s), High and Tight (Brazil Butt Lift)
Hello Coach Wayne, How can i make myself a team ripped member to have you as my coach? Is there a fee involved or is free of charge? Best regards
Jocx, it's completely free! No fees at all. Check out: http://teamripped.com/join-my-team
Ok thanks Coach!
Ok, what about the adjustments? When is the time to say Im gaining too fast and need to cut back? I started low, 3200 on lift days, 2800 on cardio and 2400 on abs (Im 6ft and 145 lbs), my bodyfat was in the same range but I put on 1.5lbs in a week!
Danny, I would give it another week or two at least. Then you could dial back everything by 200 calories and be safe.
Hi Coach, Ive been bulking for a week and a half and Im feeling really bloated all the time (not like last time where I just felt full), is this normal? I also put 1.5lbs on in the first week despite careful zigzagging, how long should I monitor it before making adjustments? Also, I dont really like Ab-only days so was thinking of bringing Kenpo and Yoga back in and doing the full 7 days with the Abs mpved back onto the lift days?
Danny, bringing yoga and Kenpo back will be fine. Give your body some more time to adjust. A lot of people have bloating when they move to bulking.
Hey coach Im new to this whole team ripped page and so far it has been the greatest aid ive had, so thank you for a wonderful job. I have been doing insanity and p90x although i couldnt finish p90 x due to injuries and the varsity team training that has been quite harsh on me. Nevertheless i began doing perfect storm but i find this one more attractive since im a lil out of shape. I was wondering if i can change the blocks and do them in any order and since i did max sports training today if i could do some rotations on the insanity days to add to my cardio?
Sure thing Wilmer. You can rotate the blocks.
Hello Coach Wayne, greetings from Portugal...I´ve been doing beachbody programs for quite a while, mainly P90X and Insanity but unfortunatelly without great consistency due to injuries that keep on making me stop in the middle of the schedule. I started your Hybrid and finally this time it will be till the end.....lolll, i´m having great results and i´m preparing teh next thing.....hybrid 2 :), the problem is that i dont have the Brazil butt lift and i was wondering if its possible to change it with some ones from one-on-one series, and if so wich ones.... Looking forward for your response.... Abraço....( as we say it in Portuguese "hug"....loll)
Hey Jocx, you can sub any workouts you want for the BBL. It's definitely not a requirement. In fact, you can do just P90X and Insanity without any of the other workouts if you choose. It's up to you. I've outlined the hybrids I've created, but feel free to change them up and sub other workouts to suit what you have and what you like doing. The key is consistency. Pick something you will stick with and that won't get you hurt!
Thanks Coach, Given my goal do you think the set of cardio you outlined is best route or can i sub running in? Thanks again.
Mike I would stick with the program unless you love to run or need mileage for training for a race.
Coach, I am just starting this hybrid and I was wondering if adding in three days of running on top of this hybrid would be to much cardio gievn my goal is to gain muscle first at this point and trim fat second? I would do this hybrid every morning and then run three times through out the week at night?
If your goal is to gain Mike, I would limit extra cardio. You would be making yourself an uphill battle with calories. To get big you need to eat big!
Coach Wayne, I noticed that in this hybrid you didn't have a complete day off from working out. Did you feel as though it hurt your performance in any way? Thanks! - Jerry
Jerry, not at all. Abs on Sunday is really close to a rest!
Hi Coach, I have P90x, insanity, and brazil butt lift. Now as a woman, I don't want to gain bulk but lean out. What do you recommend for a hybrid including those workouts? I am also curious what your thoughts are if I am training for a marathon in January along with all these workouts. How do I integrate runs without total burnout? Thanks!
Hey Jenn, most women don't have to worry about bulking up. You just don't have enough testosterone. Most runners I have talked with use P90X lift days and then add running in place of Plyo, yoga, and Kenpo. This gives three days to build strength and three for getting the mileage you need.
Coach, which is better; insanity's insane abs or p90x ab ripper x?
Hey Thomas, both are great! That's why I decided to use both in the hybrid. BRING IT!!
Coach , do you recommend doing your hyprid program ? i want the max and insane result . i have 2 more weeks left on my p90x.
Hey Danielle, yes the hybrid is a great option for round 2, after you finish this round of P90X!
Hey Coach Wayne what would you recommend your round 2 hybrid or the perfect storm or P90x 2 for a second round.
You can't go wrong with any of them Dominic. It depends on which sounds more exciting to you. X2 will make you stronger. A hybrid with Insanity will help you melt more fat with more intense cardio.
Since I started working out in the morning, I have noticed I sweat way less and I take longer to get warm inside due to the chilly mornings. Will sweating less affect my weight and fat loss? I know nutrition is key, but will sweating less be an obstacle?
Sweating is no issue at all. That's just the body's way of cooling itself. You still burn just as many calories no matter the slight temperature difference (and thus sweating difference).
Thanks coach! I'm really proud of myself, it's just the beginning so I'm not going to be hard on myself for not getting fully shredded. My pullups are still pretty low, I can get 6 unassisted on a good day. Pushups I can do about 25 before I get bad form.
Hi coach!! I just finished my first round! I lost 36.6 pounds and went from 27% bf to 20%. I'm feeling good and hyped for your round 2 hybrid. I have a couple questions though: 1) did you use additional weight like a weighted backpack or vest? If so, did you use it in all chest and back workouts? 2) do you recommend me using a weighted backpack since I'm still trying to lose fat? 3) my gf is pulling the trigger (yes I just quoted your infomercial lol) and wants to know how many calories per day. She's 5'2 and weighs 150. Thanks in advance!!
Hey Alex! Great job man! I started using a weighted pack / vest about half way through my second round. If your reps on pushups and pullups are getting high enough that you want to add resistance and do fewer reps, go for it. I always like lifting for power even when I was on a fat shredder diet. Way to get your gf on board! Have her look at the "dialing it in" section of the "nutrition tips" tab to learn where she needs to be.
Great!! I'm starting next week, I have decided not to take a break and go straight into it after my recovery week! Sad thing is I'm being kicked out from the living into the garage LOL
Hi coach! As I'm reading more and more about this hybrid, I'm asking myself many things as I read the comments. I still have bf to lose, but I love the sound of this hybrid and I'm psyched about! Will it slow down my progress of losing fat since it only has two Cardio days?
Hey Alex, this is the hybrid I did in round 2 and it worked great for me. The key to continuing your fat loss is to stick to the diet while doing this hybrid. Go for it!
LOL that's funny, but hey, some extra butt doesn't scare the ladies away!! Today I skipped yoga x and did insane abs and arx and took the recovery drink...I won't do it again then :P
Hi Coach Wayne, this hybrid looks intense!! I'm about to finish my first round of P90X and I'm thinking of doing this hybrid. On day 4 where you do Insane Abs and the brazil butt lift workout, do you take the results and recovery drink? I'm probably not going to do the butt workout, but instead do ab ripper x before insane abs. Would you recommend taking the drink?
Hey Alex, I don't use a recovery drink on ab-only days, and yes -- good call to double up abs and leave off the BBL (I only had that in there at the wife's request LOL).
Hey Coach Is upper body weight training(insanity) ok when trying to build muscle? You burn alot of calories during that workout. I ask because I am about to start a bulk phase, and putting together a hybrid. Thanks.
Hey MC, that's an awesome workout and I really enjoy it, but during an all out bulking round you'd be better off with a slower paced, high resistance workout like one of the 1-on-1's (30/15, Just Arms, V Sculpt, UBX)
Coach....im in last phase of P90 X....is it ok to sub out yoga and kempo for some insanity workouts...if so, which ones?
Sure! Go for it if you want the extra calorie burn. Look at my P90X Insanity hybrid (also in the workout zone tab) for the workouts I'd recommend putting in that place (there are month 1 workouts and month 2 Max workouts.
hey coach, here comes another one. are you supposed to eat "big" meals every 2-3 hours with snacks in between or are you supposed to eat every 2-3 hours wheter it is a snack or meal? tanks
Hey MC, just eat a total of 6x per day (3 meals and 3 snacks).
Hey coach, do you have to the ab workouts directly after the "main" workouts or can you do them seperetly, the main workout in the morning and the ab workout in the evening?
Hey MC, you can definitely split them up. No problem.
I am doing the p90x/insanity hybrid and just starting the 3rd week. I noticed in the second month there is an insanity workout that i don't have, the total body which you suggest using the back and leg instead. I do have the p90x+ program and was wondering if I could use the full body workout with this program. Any suggestions? Just got the free sample of shakeology and it was awesome. Thanks
Hey Marty, sure you can try the Total Body Plus workout. It wasn’t my favorite, but that’s my personal preference. Glad you liked the Shakeology sample!
Hey Coach Wayne.I was planning on doing the p90x/insanity hybrid that you outlined but was wondering if your round 2 hybrid would be more effective. Which would you recommend?
Hey Courtney, I did the round 2 hybrid only because I had all those workouts available. I liked it a lot. The P90X Insanity hybrid is good though if all you have is P90X and Insanity (no P90X Plus or the 1-on-1's).
also, since im only 14, would p90x2 be to much for me at my age even when i complete p90x?
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Hey Coach Wayne I have a question when it says to modify mod3 what do we modify with? For example in max sports in month 3
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