My Hybrid Worksheets / Calendars
Base Schedules (Downloadable Worksheets for P90X Classic/Lean/Doubles and Insanity):
Hybrid Workouts:
**Also look at my “Free Downloads” section for many other handy downloadable worksheets and calendars.
87 Responses to “My Hybrid Worksheets / Calendars”
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i was thinking i had a shoulder injurie and i will like to do the program but what can i do
Hey NATO, that depends on your shoulder injury. You should ask your doc if pullups/ pushups are okay with your shoulder.
hey Wayne, I bought INSANITy a few months back and completed it and went from 180 down to 168 im 21 6’1 and an athlete. The problem that i had when i did INSANITY was that i just did INSANITY to test it out and didnt take any supplements or lifted, so i dropped weight but lost some muscle tone. I stopped INSANITY and i got back up to 172. I was thinking about buying P90x so i can do the INSANITy and the P90X . What are your thoughts? I want to remain lean buthave muscle.
Hey Steve,
If your intaking the same amount of energy but stop outputting the same amount of energy then the results are weight gain. What made you stop the Insanity Workout? If you were feeling like you lost enough weight then add a little more calories until you get to a maintaining level of weight.
When you go into a cutting or weight loss phase you are going to lose some muscle. And if your not lifting during this time then how is muscle going to grow. Do the P90x and watch your muscles explode. Muscle memory is when your muscle remember how big they were and they get back there quickly.
P90X is going to add you some muscle and lean tone. I suggest that you add some protein drinks into your nutrition to help with the lean muscle and stay on top of your nutrition.
Coach Ant
Hey Coach I just completed Day 52 and for the first time I did a insanity workout Max Interval Plyo it nearly killed me.My buddy who didnt complete the program lent me the 2nd half of his set while he lent the other half to another friend. I have CARDIO ABS, CORE CARDIO AND BALANCE , MAX INTERVAL CIRCUIT, MAX INTERVAL PLYO, AND MAX CARDIO CONDITIONING.I WAS WONDERING WHAT YOU WOULD SUGGEST FOR MY HYBRID routine for phase 3? i want to replace yoga/kenpo x and maybe even plyo Im doing the classic version
Hey Summit, that’s hard to jump right into the Max workouts! But if you are up for it, I’d suggest subbing Max Plyo for PlyoX, Max Interval Circuit for Yoga, and Max Cardio for Kenpo. I’d also sub Cardio abs for ARX once a week (the other 2 times keep it ARX).
Hey Coach, I’m about halfway through p90X classic and was wondering if I should do p90X plus and then try a hybrid, or if I should go straight to the hybrid.
Thanks!
Hey Cook, after you complete P90X, I’d recommend going into a hybrid with P90X and either P90X Plus or Insanity (or all 3). I don’t care for P90X Plus as a stand-alone program (there are only 5 workouts so it gets repetitive in a hurry).
Hey Coach Wayne, Does p90x trigger the “Afterburn” Effect?
Hey Robin, if you are referring to revving up your body for a sustained calorie burn that lasts after the workout is over, then absolutely. Read my article “Why HIIT?” for more on that.
Coach,
Over the last week the world has learned a lot about P90X2. We won’t be able to get our copies for 6 months.
We also know that 1-on-1 V3 is the bridge between X and X2. Could you do all us us a favor and post a full 90 day calendar of P90X with as many substitutions as possible from 1-on-1 V3? A full round or maybe 2 of this calendar could be the perfect bridge for all of us to get ready for P90X2.
Can you do it?
Hey Bobby, the actual progression through the phases of P90X2 can’t really be matched with the 1-on-1′s since so much is different with P90X2. I actually will be posting a list of comparable workouts in the coming days for those interested in using the Volume 3 series to add variety to their P90X Calendar.
Hey coach Wayne! I wanted to know if my hart rate got over 149 and stayed high. will I still be burning fat? I was told if it get to high it well make my body save fat and burn muscle. Do you know if that has any thruth to it? Use to smoke cigarettes that’s why the art rate is so high.
Hey Roy, great question! Read my article “Why HIIT?” for a lot more on heart rate and fat loss.
I’m in week six and still having a huge problem with pull ups. I can do about 4 still. I’m only 150 so I’m more than a little discouraged here. I mean I’m not gonna quit or anything. I’m gonna continue to bring it. I guess I just had to vent a little. I just thought I’d be further along by now. Am I doing something wrong here?
Hey Gabe, that’s fine man! Read my article “Struggling”. 4 pullups is probably about where I was at your stage. Watch my YouTube pullup video as well for tips.
Hi Coach,
If I wanted to incorporate a PAP workout into my basic p90x/insanity hybrid schedule, would the best way to do this be to swith out the legs and back for the PAP?
Hey Nick, if you are talking about the 1-on-1 PAP workout, then yes, legs and back would be a good one to sub it for.
Hey Coach,
I play soccer on Sundays so doing legs and back on Fridays gets me kind of worn out on Sunday games. So is it OK if I switch shoulders and arms to Friday and legs and back to Wednesday? thanks
Sure Ankle, that’s fine to swap the lift days.
Hey coach, I was wondering when doing the Yoga X, depending on the day I usually complete the entire workout, but others I only do starting from the beginning up to crane, is this still successful, or do you recommend doing the entire video?
If you are going to do it, do it all Josh!!!
Hey .
i want have a model body like ulisses jr or max the body if you know them , i have a little amount of fat , but i dont want to look skinny too !
what should i do captin ?
Hey Carmillo, if you want to look real lean, then do the fat shredder plan with a workout like P90X or Insanity.
Hey Coach,
I going to attempt to reduce the p90x workouts to 6-8 reps. Eat more and hopefully gain muscle mass. I’m hoping to switch to two days cardio 4 days resistance. For this what resistance days do you recommend. I have p90x, p90x + and insanity? This is intended to give me mass prior to X2
Hey Cody, you can look in my workout zone for hybrid ideas, but be sure you read my article “overtraining” because there are only a couple of the workouts you can do back to back as lift days.
Hi I was wondering about how many rounds of insanity can someone do in a row before his or her body starts getting adjusted to it? You know i.e. hits plateaus and stuff. Plus the first phase is super hard and i wanted to master that before beginning the second phase. How many times can I do the first phase before my body gets used to it?
Hey Charlie, it’s different for everybody. As long as you are making progress and seeing results, keep going!
What should my target heart rate be during a workout? 32 6’2 240
There is no set answer Jason. Go as hard as you can go, and rest when needed. During a cardio workout like Insanity or Asylum I’ll go over 180 some, with an average in the 160′s.
Hey coach start today was day one abs and chest and back feeling great
Hey coach i got you has my coach on beachbody
am ready for day two today yestorday was hard but luis tony said keep pushing play 1down 89 to go lol
Awesome Nato! Keep it up man!
Hey coach did plyo was hard man but did my best
Coach,
I’m starting week two of P-90X and I am wondering if I am overtraining. Usually, to get a few more reps I will go to my max reps on pushups or pullups, sit back for a second and bust out more until I can’t go any more. I love going that extra mile but sometimes I feel nauseous. Carl Deikler said he literally threw up while developing the workouts with Tony Horton and I haven’t barfed yet but it does make me wonder if I’m pushing too hard. I am eating right per the Nutrition Plan and getting 7-8 hrs sleep per night, in case you were wondering. What do you think?
Hey Biblemonkey, what you are doing is great! That’s not overtraining. That’s just pushing your hardest. Overtraining has more to do with working out too often and causing chronic injuries, not pushing yourself 100% (and getting sick) during a workout. That’s just BRINGING IT! LOL!
Hey coach i need. A good protein i was using optiman nutrition whey am on my week 2 havewau done and ready for week 3 and should i drink creatine
Hey Nato, my favorite protein for my goals and my budget is Wheybolic Extreme 60 from GNC. I’ve written this article which might help you decide on one for yourself = http://teamripped.com/protein-review.
And I’ve also written about creatine so read that to help you decide about using it = http://teamripped.com/creatine-revisited
Coach Wayne I just joined the team at beach beach body.com and picked you cause I saw your videos on youtube great work btw i couldn’t believe it was the same man as in the before picture. Well down to the point i want to start with p90x and I build muscle I am not overweight but I seen better days I wanted to start today but I want to start right I need your help on what supplements to take to build good muscle mass and if I have to follow the p90x nutrition guide step by step or do something diffident I am 5’8 and weight around 145 I want to put on at least 10 to 15 pounds you think its possible in the 1st round I am also 19 like Chris the guy you trained
Hey David! Welcome to the team!
I will send you some stuff via email, but in the meantime check out the “getting started” section on the right side of the web page. I have links to the nutrition info you’ll need to know. Also, under the “my tips” section you’ll see the “building mass” tips and advice. Bring it!
Hey Coach! I have P90X2, P90X and Insanity, and I created a schedule for my first month which involves all of those pr0grams. I was just wondering what you think of it.
First 3 weeks:
1) Chest and Back/ab ripper x
2)Plyometrics
3)Shoulder and Arms/ X2 ab ripper
4) X2 Yoga
5)Insanity Upper Body/ ab ripper x
6) Insanity Pure Cardio
7) Rest
Recovery Week: Same recovery schedule as P90X2
That looks great Ali! Go for it!
I want to compete with someone in a challenge like the misfit challenge. Can you give me a heads up on how and where coach?
Hey Colin90, then by all means come join the Misfits! Our FB page is here = http://www.facebook.com/groups/misfitchallenge/
I have a question in reference cardio during weeks 5 thru 7. Can I substitute plyo in for the yoga x. How will this effect me in this stage?
Sure Felipe, you can sub Plyo for yoga if you are looking to do more cardio and burn more cals.
Coach,
When you started PhaseII did you notice difficulty doing some of the old exercises? For instance, I was doing about 6 – 7 unassisted pull-up exercises at the end of P1 but now on P2 I was only able to do 2. I know the exercises combined Biceps and that makes my muscles more tired, but I was a bit dissapointed…
I’ll keep bringing it!!!
Also for my wife, what type of P90X hybrid would you recommend…she is looking for more intense cardio on days 4 & 6 (Chelean X or Turbo Fire maybe?)
Thanks
Yep Saul, that’s the muscle confusion at work. Since the workouts are designed differently, your reps on the same exercise won’t be the same as they were in phase 1. For instance, on chest and back your back and bi’s get a rest during the pushup moves. On back and biceps in phase 2, every move brutalizes the biceps and wears you out quickly! That’s good!
As for your wife, she could use Turbo Fire for the cardio, or even Insanity. Chalean Extreme is similar to P90X so it doesn’t make a good hybrid with P90X (it’s too similar already).
Coach, do you have an example of P90X and Turbo Fire Hibryd schedule?
Thanks
No Saul, I haven’t developed one of my own since I don’t use the TF program. But there are many on the teambeachbody message boards if you want to see the P90X / TF hybrids that others have done. Hope that helps!