“The Perfect Storm”
Coach Wayne’s Round 3 Hybrid Workout Schedule =
“The Perfect Storm”
(This workout can be downloaded in Excel format by clicking on the “Downloads” tab under “Coach W’s Tips“)
Below is the schedule I will be following during my Round 3 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 several of Tony Horton’s 1-on-1 workouts! What I really like about this hybrid is that my Training Block 3 isn’t just a mix of Block 1 and 2 (like Classic P90X). That way, I can roll right back into Training Block 1 and do it all over again while maximizing the muscle confusion. I have also designed this Hybrid so that no day is longer than 1 hour.
To download it in Spreadsheet form, click here: Coach Wayne’s Round 3 Hybrid — “The Perfect Storm”
Weeks 1-3 (Training Block 1)
Day 1 = Back and Biceps (P90X)
Day 2 = Rotation of Plyo X, Insanity Max Interval, and Insanity Max Sports
Day 3 = Chest / Shoulders / Tris (P90X)
Day 4 = Insane Abs (Insanity Deluxe) AND Ab Ripper X
Day 5 = Upper Body Weight Training (Insanity Deluxe)
Day 6 = Rotation of Insanity Max Cardio and Interval X + (from P90X Plus)
Day 7 = Killer Abs (1-on-1’s) AND Cardio Abs
Weeks 5-7 (Training Block 2)
Day 1 = Chest and Back (P90X)
Day 2 = Rotation of Plyo X, Insanity Max Interval, and Insanity Max Sports
Day 3 = Just Arms (1-on-1′s)
Day 4 = Insane Abs (Insanity Deluxe) AND Ab Ripper X
Day 5 = Diamond Delts (1-on-1′s)
Day 6 = Rotation of Insanity Max Cardio and Interval X + (from P90X Plus)
Day 7 = Killer Abs (1-on-1’s) AND Cardio Abs
Weeks 9-12 (Training Block 3)
Day 1 = 30 – 15 (1-on-1’s)
Day 2 = Rotation of Plyo X, Insanity Max Interval, and Insanity Max Sports
Day 3 = Shoulders and Arms (P90X)
Day 4 = Insane Abs (Insanity Deluxe) AND Ab Ripper X
Day 5 = Upper Body + (P90X Plus)
Day 6 = Rotation of Insanity Max Cardio and Interval X + (from P90X Plus)
Day 7 = KKiller Abs (1-on-1’s) AND Cardio Abs
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) AND Cardio Abs
86 Responses to ““The Perfect Storm””
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I totally agree but i have lost the schedule for the Insanity workout.
Could you post it for me so i have them :)?
And what is the difference between insanity and insanity deluxe?
i only have insanity.
Peace out :)
Hey Kjetil, look under “coach w’s tips” –> “download items” and you’ll see the Insanity calendar, among many other handy things!
To learn more about the difference between Insanity and Insanity deluxe, go to “programs” –> “insanity” –> “3 DVD deluxe upgrade” and read about the extra workouts in that package!
Thanks thats god help:)
But im also loving yoga, feels gret but i feel the p90x yoga is to long. i remember reading that in insanity there is yoga for only 48 minutes, is that right?
Thanks:)
No Kjetil, there is no yoga in Insanity. There is a Tony Horton 1-on-1 yoga (Fountain of Youth) that is 48 minutes.
Ahhh thats where it was :)
is that just as hardcore as the p90x or even better :)?
Do you still do yoga?
I only do Yoga in the recovery weeks (but now that I’m doing my round 5 hybrid, my recovery weeks are Asylum so I don’t do any yoga LOL!)
Hey Coach – I noticed that the core P90X days do not say to do the ABX on those days. Are we suppose to do abs on those days or just do them as outlined with the other disk? Thanks
Hey Tim, on my hybrids I moved the Abs to separate days because I didn’t like doing them after the lift days. So if you are following this hybrid, only do the abs on the times it’s written in the schedule.
Wayne…first off great job…I rmember reading your posts from the BB boards last year when we started P90X for the first time. Anyway…a question for you on workout rotation. Do you think it’s better to do the same resistance routine 3 weeks in a row / recovery, then switch to a new resistance routine or have a new sequence each week for 3 weeks? For example…weeks 1-3 with C&B, S&A, L&B then recovery and move to CST, B&B, L&B for 3 weeks…OR do something like wk 1-C&B, S&A, L&B. wk 2 – CST, B&B, L&B. wk 3 – 30/15, DD/JA, Plyo Legs…then recovery and repeat the 3 wk sequence.
Make sense??
Thanks and again LOVE the site.
Patrick
Thanks Patrick. I tried the weekly change (my “constant confusion” hybrid), and it was good, but I prefer the 3 week period like the P90X schedule does it, where each of the 3 weeks hits the same lifts, and then a total change for the next month, and so on. That seems to more fully “confuse” the muscles.
I looked into getting the P90X 1 on 1′s but there’s 3 volumes.. Which one are you using?
Hey Josh, I pick and choose from all 3 volumes. You can order them as singles. For an entire volume, the Vol 3 is by far my favorite. They are all great.
Oh alright. I don’t have any of the One On Ones.. I just got P90X/P90X+, Insanity and Insanity: The Aslyum.. I think with those I can do just fine without the One On Ones, unless you recommend otherwise?
Definitely Josh. You can get a lot of variety with those workouts.
Hey coach Wayne. Did you follow the 3200 calorie diet during this, or which one? I was also wondering what did you do to get prepared for the p90xmc2 film making? Did you do the Insanity Asylum between rounds 4, and your current round, round 5?
Yes Landyn. 3,000-3,200. I had to cut the Round 4 (bulking round) short at 60 days in order to spend about 3 weeks getting ready for P90X2 filming (didn’t want to show up “bulky” but rather cut for the filming).
I did Asylum with the rest of the teamRIPPED Asylum Legends after that, and then started Round 5 (which I’m almost halfway through right now).
Coach Wayne,
Question – Looking back now (since you have been through several rounds & hybrids now), would you do Perfect Storm again?
Definitely Richard. That was a great hybrid to get great lifting, lots of cardio, and concentrated ab work.
Really appreciate this hybrid coach especially doing the abs on separate days because I never liked doin abs after lifting because I always felt like I could never push myself as much because I would be tired after the lift workout
Coach Wayne,
First off, congrats on your results, and I get motivated each time I see your youtube videos!
I’m almost done my 3rd round of P90X, then I’m going to buy the CD’s I need to try “the perfect storm” hybrid, and then “constant confusion” after that. I noticed for Day 2 on the 3 training blocks, it’s written Max Interval, but I’m not sure if it means Max Interval Circuit or Max Interval Plyo. Which one is it? Just so I know which CD’s to order from Beachbody, I don’t wanna buy the whole set since I only need 3 or 4 from Insanity.
Again congrats on your results! Don’t remove those youtube videos, they motivate me each time I’m about to work out! :)
Thanks Chris. When I have Max Interval written, I’m referring to Max Interval Circuit. Hope that helps!
Yeah, for sure! I can’t wait to start! I’m a future team ripped hall of famer :)
One more thing, I know ive only got 3 weeks left before I never have to use legs and back again in the hybrids. Just in case, is there any alternative to those 2 sets of lunges and the calf raises near the end (15 slow, 10 fast)? I’m 5’6, 135lbs, I’m not a big guy and having the weights dangle at my sides really takes a toll on my wrists, and I keep having to stop and my legs aren’t getting as much of a workout because of it.
Any suggestions? Thanks again, coach.
That’s a tough one Chris unless you have some other way to hold weight on your body (like a weighted vest or weighted backpack).
What is your favorite hybrid Coach?
What is a good sub for back and biceps? Like any from the one on ones? Just arms is just arms not back. And any reason you did back and biceps first for the perfect storm as opposed to a chest day?
Hey Ray, my favorite at the moment was my Round 5 hybrid (most variety between training blocks). It also required the most workout programs though LOL, so it may not be for everyone unless they’ve amassed a stockpile of the workout programs like I have over time by trying them out.
The best sub for Back and Bi from the 1-on-1′s is V Sculpt. It’s all pullups and bicep work. I just preferred having Back and Bi to start my week because pullups are the hardest of all P90X moves in my opinion and I wanted to hit them first.
Hey coach, Chris again. So, P90X round 3 is almost over, and I can’t wait to take on this hybrid. But I just needed to ask you before I start…excluding the recovery weeks, is there any area I can squeeze in X stretch? I’m really injury prone, and even now I still get abnormal pain after a workout on occasion. X stretch and yoga always get rid of it, and although I can deal with not having yoga up there, I can’t sacrifice X stretch.
What would you suggest? My first thought was to put it on day 7 (abs in the morning, stretching at night) if I can make time for it.
Hey Chris! You can switch one of the cardio days for x stretch, or you can do stretch and abs on the same day. Do what works for you with your time constraints. Keep bringing it!!
Hey hey coach! Chris again. So i’m halfway through the perfect storm, and I really love it. I especially enjoy not having to do ARX after a resistance workout, and man am I glad I don’t have to do legs and back!
There’s just one thing i need help with. My legs don’t feel that sore after I do max interval circuit, max sports, or interval x, not nearly as much as Plyo X. I feel as though those are burning calories and improving my cardio, but I want to get stronger legs more than I wanna get better cardio. I did max interval circuit yesterday, and my glutes feel more sore because I skipped ahead when there was a section with push ups or ab work to save my energy for the jumps and stuff that focuses more on legs, but I felt like I was cheating when I did that…
Plyo X does a number on my quads, and max cardio works my calves, so I definately want to keep those in the rotations. But I just wanted to ask if there’s another 2 Insanity workouts you would recommend for the day 2 and day 6 rotations that focus more on building leg muscle rather than improving cardio? I don’t wanna cheat myself when I do max interval circuit, max sports, or interval X by skipping some of the workout, but I also want to avoid going back to legs and back, it doesn’t do much for me…
So what would you recommend?
Hey Chris, there aren’t other Insanity workouts that work your legs more. Those are the most. If you don’t feel like they work your legs as much as PlyoX, your choices would be to do Plyo X again, or to get some of the Tony Horton 1-on-1′s that focus on leg work. Also, be sure that you are “going down to go up” as Shaun T says, because if you stay up tall on all the Insanity moves you won’t feel as much leg burn in the upper legs and you’ll feel it all in your calves.
Hey coach,
I just did insane abs today round 1 of the perfect storm. I have a concern and that’s the plank exercises toward the end of the video. The day before I did C/S/T and I don’t want to have my arms break down and not have it recover because of the 48 hour rule. Do you have a modification for that?
It’s the same with FOY yoga the day after S/A and C/S/T in Classic, I just want to be careful. Thanks!
Hey Michael, the plank exercises are fine. I don’t like doing a lot of pushups on the cardio days, but plank position is not going to “overtrain” you. Go for it as it is!
Thanks!
Hey Coach,
“What I really like about this hybrid is that my Training Block 3 isn’t just a mix of Block 1 and 2 (like Classic P90X). That way, I can roll right back into Training Block 1 and do it all over again while maximizing the muscle confusion.”
I noticed 30-15 in the 3rd block and that’s after chest and back in the 2nd block so I’m not sure if that will be effective unless it’ll work just fine in terms of muscle confusion?
I’m not sure yet if I’m going to do the perfect storm again after this round, unless that’s important to the transition to the next perfect storm round after the 3rd block is done?
Hey Michael, 30-15 is a whole different feel than chest and back. It’s much harder in my opinion (no easy lifts like lawnmowers, heavy pants, etc.). Many more sets of pullups and pushups that are different than the chest and back moves.
But you are more than welcome to change it up if you’d like to use different workouts. This is the schedule I used. It’s by no means written in stone.
Thanks Coach.
I’ll keep the same layout, besides I want to work out my chest more anyways :)