Coach Wayne’s Round 3 Hybrid Workout Schedule =
“The Perfect Storm”
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
