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

(This post is permanently linked under “Coach W’s Tips” and can be downloaded as well in Excel format)

ROUND 3 STARTS FRIDAY, 8/27/2010!!

I’m finishing up Round 2.  It’s been a blast doing a hybrid and keeping things fresh and interesting.  For Round 3 I will be making a few changes and hitting it hard again!  I dropped the Brazil Butt Lift workouts, and doubled up on Abs.  I also mixed the lift workouts rather than do all 1-on-1’s the last month.  Bring It!  Dig Deep!

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.

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

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