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P90X
AUTOPLAY
General
Beginner
Barbell
Plan Details
The P90X routine by t_phan is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Chest & Back
Est. 0 min
27 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Standard Push-Ups
1 Set x 8 Reps
Wide Front Pull-Ups
1 Set x 8 Reps
Military Push-Ups
1 Set x 8 Reps
Reverse Grip Chin-Ups
1 Set x 8 Reps
Wide Fly Push-Ups
1 Set x 8 Reps
Closed Grip Overhand Pull-Ups
1 Set x 8 Reps
Decline Push-Ups
1 Set x 8 Reps
Heavy Pants
1 Set x 8 Reps
Diamond Push-Ups
1 Set x 8 Reps
Lawnmowers
1 Set x 8 Reps
Dive Bomber Push-Ups
1 Set x 8 Reps
Back Flys
1 Set x 8 Reps
Wide Front Pull-Ups
1 Set x 8 Reps
Standard Push-Ups
1 Set x 8 Reps
Reverse Grip Chin-Ups
1 Set x 8 Reps
Military Push-Ups
1 Set x 8 Reps
Closed Grip Overhand Pull-Ups
1 Set x 8 Reps
Wide Fly Push-Ups
1 Set x 8 Reps
Heavy Pants
1 Set x 8 Reps
Decline Push-Ups
1 Set x 8 Reps
Lawnmowers
1 Set x 8 Reps
Diamond Push-Ups
1 Set x 8 Reps
Back Flys
1 Set x 8 Reps
Dive Bomber Push-Ups
1 Set x 8 Reps
Tue
Plyometrics
Est. 0 min
0 exercises
This day is empty
Wed
Shoulder & Arms
Est. 0 min
30 exercises
Alternating Shoulder Presses
1 Set x 8 Reps
In & Out Bicep Curls
1 Set x 8 Reps
Two-Arm Triceps Kickback
1 Set x 8 Reps
Alternating Shoulder Presses
1 Set x 8 Reps
In & Out Bicep Curls
1 Set x 8 Reps
Two-Arm Triceps Kickback
1 Set x 8 Reps
Deep Swimmer’s Presses
1 Set x 8 Reps
Full Supination Concentration Curls
1 Set x 8 Reps
Chair Dips
1 Set x 8 Reps
Deep Swimmer’s Presses
1 Set x 8 Reps
Full Supination Concentration Curls
1 Set x 8 Reps
Chair Dips
1 Set x 8 Reps
Upright Rows
1 Set x 8 Reps
Static Arm Curls
1 Set x 8 Reps
Flip-Grip Twist Triceps Kickbacks
1 Set x 8 Reps
Upright Rows
1 Set x 8 Reps
Static Arm Curls
1 Set x 8 Reps
Flip-Grip Twist Triceps Kickbacks
1 Set x 8 Reps
Seated Two-Angle Shoulder Flys
1 Set x 8 Reps
Crouching Cohen Curls
1 Set x 8 Reps
Lying-Down Triceps Extensions
1 Set x 8 Reps
Seated Two-Angle Shoulder Flys
1 Set x 8 Reps
Crouching Cohen Curls
1 Set x 8 Reps
Lying-Down Triceps Extensions
1 Set x 8 Reps
In & Out Straight-Arm Shoulder Flys
1 Set x 8 Reps
Congdon Curls
1 Set x 8 Reps
Side Tri-Rises
1 Set x 8 Reps
In & Out Straight-Arm Shoulder Flys
1 Set x 8 Reps
Congdon Curls
1 Set x 8 Reps
Side Tri-Rises
1 Set x 8 Reps
Thu
Yoga
Est. 0 min
9 exercises
Barbell Squat
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Hammer Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Cable Upright Rows
3 Sets x 8 Reps
Fri
Legs & Back
Est. 0 min
26 exercises
Balanced Lunges
1 Set x 8 Reps
Calf-Raise Squats
1 Set x 8 Reps
Reverse Grip Chin-Ups
1 Set x 8 Reps
Super Skaters
1 Set x 8 Reps
Wall Squats
1 Set
Wife Front Pull-Ups
1 Set x 8 Reps
Step Back Lunge
1 Set x 8 Reps
Alternating Side Lunge
1 Set x 8 Reps
Closed Grip Overhand Pull-Ups
1 Set x 8 Reps
Single-Leg Wall Squat
1 Set
Deadlift Squats
1 Set x 8 Reps
Switch Grip Pull-Ups
1 Set x 8 Reps
Three-Way Lunge
1 Set x 8 Reps
Sneaky Lunge
1 Set x 8 Reps
Reverse Grip Chin-Ups
1 Set x 8 Reps
Chair Salutations
1 Set x 8 Reps
Toe-Roll Iso Lunge
1 Set x 8 Reps
Wide Front Pull-Ups
1 Set x 8 Reps
Groucho Walk
1 Set x 8 Reps
Calf Raises
1 Set x 8 Reps
Closed Grip Overhead Pull-Ups
1 Set x 8 Reps
80/20 Siebers-Speed Squats
1 Set x 8 Reps
Switch Grip Pull-Ups
1 Set x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Sat
Arms and Shoulders
Est. 0 min
14 exercises
Barbell Curl
3 Sets x 8 Reps
Barbell Overhead Tricep Extension
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Climber Pull-Up
3 Sets x 8 Reps
Sun
Back and Legs
Est. 0 min
9 exercises
Barbell Squat
3 Sets x 8 Reps
Chin-Up (Close Grip)
3 Sets x 8 Reps
Barbell Sumo Deadlift
3 Sets x 8 Reps
Barbell Incline Bench Pull
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Jump Squat
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Lat Pullover Bench
3 Sets x 8 Reps
