P90X Approaches: Lean Approach
P90X Lean is for those who want more cardio and a slightly less intense program with regard to strength training. Make no mistake, this is the real deal and no picnic!
The P90X workouts are approximately 1hr (1 DVD) each day, 6 days a week, with the 7th day being a day or rest or optionally X Stretch. Please see the breakdown below. Feel free to preview the video descriptions of each workout on the P90X product page here:
P90X Extreme Home Fitness System
http://www.extremebodyworkout.com/p90x-products/p90x.php
P90X LEAN PHASE 1:
Your aim should be to finish each workout and perfect each movement, as opposed to focusing on weight or resistance.
P90X LEAN PHASE 2:
Your body should have adapted quite well by this phase, and it will be time to start upping the weight you use for each exercise. Shoot for 12-20 reps and be at or near failure at the end of each set.
P90X LEAN PHASE 3:
“No pain, no gain” is what this phase is all about. At this stage you should be ready to give it all you got! This is the time to push it to exhaustion on each exercise. Drop the reps a little and try to fail at 10-12 reps with more weight. It’s time to put the X in “extreme”
I am at the end of week 6 of the P90X lean program. I have never felt better! It is important to follow the nutrition plan, but once you work it into your lifestyle, your body adapts to it and you can easily drive past the fast food restaurants because you know you are doing something good for your body.
I started with Debbie Sieber’s Slim & 6, then the Slim Series, and decided to give Tony Horton’s plan a try. I have gone from a size 16 to a size 8, so far losing 26 pounds. Every couple of weeks I am down to a new dress size! I never imagined the workouts would be this successful for me. Thank you!
Staff Reply:
July 7th, 2009 at 9:06 am
Hi Sheila,
Congratulations! Your story is very inspiring and I know it will help others make a commitment to getting fit and healthy. I am so glad you mentioned the Nutrition Plan. A lot of people don’t think this is important, but it really is. Unless you are a nutritionist, most people don’t really know exactly what foods are best when working out and what is best for weight loss. The Nutrition Guide is included with the P90X to take the guess work out of eating healthy.
Thank you for your story!
I received p90x as a gift and did not receive any of the books for the program. I understand how the program works, however I would like to know how I could go about getting a copy of the daily workouts for each approach. I saw an outline the first time I entered your website but I cannot locate them again. I love this program and seeing good results on my own, but would like a more structured approach. Being a Police Officer, Tony’s program has done wonders for me only after one week.
Thank you for your time!
Staff Reply:
January 29th, 2009 at 5:07 pm
Hi Mike,
Please submit your request to our customer service support form and our representative will be able to assist you.
http://www.extremebodyworkout.com/customer-service.php#supportform
I bought the program for me and my husband, but just saw the warning about back injuries. He herniated a disc in his lower back about 15 years ago. Should he not use the system at all?
Staff Reply:
March 26th, 2009 at 10:41 am
Hello Deana,
Not all exercise programs are suitable for everyone. So please have your husband consult his physician before beginning this or any other exercise program.
You should always warm up for a few minutes before beginning any workout, and you should never exercise beyond the level at which you feel comfortable.
P90X is an extreme fitness program and should not be attempted by someone who has a history of knee, shoulder or spinal (back or neck) problems. This warning is not to be discounted. There are many fitness alternatives if you have weaknesses or are prone to injuries – but P90X is not one of them. The user assumes all risks of injury in the use of this program.
If at any time during any of the workouts he feels he is exercising beyond his current fitness abilities, or he feel discomfort, he should discontinue exercise immediately and reconsider his use of P90X.
Hope this is informative for you.
-Nate
My dad gave me the set of the workout DVDS– I believe I have 12. I started with the first one, but now I am confused as to what to do next and for how long? Do I just go in order each day and then repeat? Or do I do one DVD for a few days then move onto the next? Or is there a plan I could look at to figure out what exactly I am suppose to be doing? I don’t want to mess anything up and would really like to do this the right way. A little help would be great, thanks!
Staff Reply:
April 28th, 2009 at 4:27 pm
Hello Caitlin,
Here is your plan:
PHASE 1:
Weeks 1-3:
Day 1 – Chest & Back, Ab Ripper X
Day 2 – Plyometrics
Day 3 – Shoulders & Arms, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs & Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 – Rest or X Stretch
Week 4:
Day 1 – Yoga X
Day 2 – Core Synergistics
Day 3 – Kenpo X
Day 4 – X Stretch
Day 5 – Core Synergistics
Day 6 – Yoga X
Day 7 – Rest or X Stretch
PHASE 2:
Weeks 5-7
Day 1 – Chest, Shoulders & Triceps, Ab Ripper X
Day 2 – Plyometrics
Day 3 – Back & Biceps, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs & Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 – Rest or X Stretch
Week 8
Day 1 – Yoga X
Day 2 – Core Synergistics
Day 3 – Kenpo X
Day 4 – X Stretch
Day 5 – Core Synergistics
Day 6 – Yoga X
Day 7 – Rest or X Stretch
PHASE 3:
Weeks 9, 11
Day 1 – Chest & Back, Ab Ripper X
Day 2 – Plyometrics
Day 3 – Shoulders & Arms, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs & Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 – Rest or X Stretch
Week 10, 12
Day 1 – Chest, Shoulders & Triceps, Ab Ripper X
Day 2 – Plyometrics
Day 3 – Back & Biceps, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs & Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 – Rest or X Stretch
Week 13
Day 1 – Yoga X
Day 2 – Core Synergistics
Day 3 – Kenpo X
Day 4 – X Stretch
Day 5 – Core Synergistics
Day 6 – Yoga X
Day 7 – Rest or X Stretch
-Russell
I have been reading some things about the difference between classic and lean and I’m a little confused. Is lean an easier program? I am on week 2 doing lean, but I don’t want to get off easy, I want to lose pounds but not become muscular.
Staff Reply:
July 2nd, 2009 at 9:47 am
Hi Tiffany,
The P90X Lean approach is slightly less intense, but it is still no cake walk. This version is cardio based with little focus on resistance training. If you are looking to loose weight and are not concerned with gaining strength and speed, the Lean approach is the right choice. P90X Classic is more of an all around program that allows you to not only loose wight, but gain muscle, increase your speed, and give you greater athletic ability.
-Erin
Staff
i was wondering what disks are used when doing the lean program?
Staff Reply:
July 2nd, 2009 at 9:55 am
Hi Layna,
P90X Lean uses the same DVD’s as the classic approach, but you would be focusing on the cardio based workouts. For example, you would be doing Plyometrics, Kenpo X, and Cardio X more frequently than the weight training DVD’s. You still need all 12 DVD’s and the Fitness Guide to let you know which workouts to do on which day. The Lean approach is just a different way of doing the P90X and you would need the complete program to do this version.
-Erin
Staff
i was wondering, what disks are use when doing the lean program
Staff Reply:
July 7th, 2009 at 8:44 am
Hello Layna,
You would use the same dvd’s as the classic version. The Lean approach is a different combination of the same P90X workouts that focuses on weight loss.
-Erin
What do the “X” mean after the reccomended workout days? (ie – why does day 2 below not have an x?
Weeks 1-3:
Day 1 – Chest & Back, Ab Ripper X
Day 2 – Plyometrics
Day 3 – Shoulders & Arms, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs & Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 – Rest or X Stretch
What do the “x”’s mean? example: why doesn’t day 2 have an “x”?
Weeks 1-3:
Day 1 – Chest & Back, Ab Ripper X
Day 2 – Plyometrics
Day 3 – Shoulders & Arms, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs & Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 – Rest or X Stretch
Staff Reply:
July 2nd, 2009 at 10:10 am
Anne,
The X’s are just a part of the title of those workouts. For example, “Ab Ripper X” is the name of the ab workout. “Yoga X”, “Kenpo X” and “X Stretch” are also the titles of the workouts.
-Erin
Staff
i am beginning phase 3 of P90x lean. I was wondering if anyone had any ideas on incorporating legs and back into my last 4 weeks? My thighs are my trouble area and I don’t know if I’m comfortable not working them for a whole month. Any ideas?
Staff Reply:
July 7th, 2009 at 8:54 am
Hi Durham,
You can certainly double up if you would like an extra workout. Just make sure it is on a day that is not too hard on you legs already, and make sure the next day’s workout is not focused on legs and back. You would need that day for your muscles to recover.
-Mike
I have completed phase 1. During week 4 (after completing day 4’s routine) I am having a minor procedure done. I will be unable to do p90x for approx 2 weeks. How should I start back up? Start phase 1 over? Start week 4 over? Pick up where I left off? I have had great success in the first 3 weeks! Please help.
Staff Reply:
July 13th, 2009 at 12:08 pm
Hi Roland,
When you recover, if it has only been two weeks, I would start week 4 from the beginning. If you happen to be out longer, you may just want to start from week 1 day 1 to get that resistance training back.
-Mike
If I want to focus more on losing weight which program should I do first, lean or classic? Thanks!
Staff Reply:
July 2nd, 2009 at 10:23 am
Hi Katie,
If you want to focus on loosing weight, try the Lean approach first. This version is more cardio based and is SLIGHTLY less intense, but will really whip you into shape. If you are successful, which I know you will be, you will be able to start the classic approach with an advantage after completing P90X Lean.
-Erin
Staff
I am currently on week 2 of P90X Lean. I am interested in the Plyometrics DVD, but it is not incorporated into this program. Any suggestions?
Staff Reply:
July 13th, 2009 at 12:12 pm
Hi Amanda,
You can replace either Kenpo X or Cardio X with Plyometrics. Keep in mind, Plyometrics is a little more difficult that Kenpo and Cardio X, and your legs muscles will get a bit more defined.
-Mike
thanks mike
Thanks Mike!
I want to go lean whats the order i go in
weeks 1-3 core,cardio ,arms&abs,yoga ,legs&back,kenpo,strech
Then what for the following weeks?
thanks for your time.
Staff Reply:
August 5th, 2009 at 8:56 am
Hello Kevin,
If you do not have a fitness guide, please contact our customer service department. They can tell you how to get a guide, or if you are a customer of ours, they can send you the workout schedule and worksheets.
http://www.extremebodyworkout.com/customer-service.php
Hello I got the p90x
I weight 135 and am around 5’8
I’m a girl so I don’t want to get all butch with muscles I just want
To get rid of the love handles and jiggley legs and stomach
would lean be the phase I should fallow?
Thanks so much
Staff Reply:
August 6th, 2009 at 9:15 am
Hello Alisha,
You can go with the lean approach if weight loss is your main concern. You will also tone up and get into great shape. P90X classic is for more of an athletic workout. It helps you to build muscle, burn fat, improve stamina, power, agility, and so much more.
-Mike
I’m interested in the p90x, but don’t have any good options for working out at home. Is it something that can translate to the gym? i.e. Watch the DVDs at home and then do the workouts at the gym… maybe replacing the resistance bands with weights. Or do you really need to perform the workouts while watching the DVD?
Staff Reply:
October 18th, 2009 at 9:45 pm
Hi Jamie,
Yes it is something you can translate to the gym. You can watch the dvd also you should take the book with you because it describes each work out. As far as the resistance bands are concerned you can replace them with weights. As long as you have some kind of resistance you would be good to go.
Tacha
I am a little confused about how to approach the Lean program. What exercises should I be doing on which days in the first phase? I have found two contradicting workout schedules and I want to make sure I am following the right one.
Hi,
I just ordered P90x and I can’t wait to get it in the mail! I usually work out about 5 days a week for about an hr each day. I’m a 20 year old female weighing about 95 pounds, I really want to tone up,s strengthen up, and become more fit overall, not just lose weight-i dont want to become she-hulk either though. Is the classic version the way I should go?
Hello, I just purchased P90X. I’m 5′3 and 160 pounds. My goal is to be 135 pounds in 90 days. Based on all the information I have read from others who have done P90X, my goal seems attainable. However, which version, i.e., Lean or Classic will give me the most weight loss? Also, I’m so scared to try the Classic since I can’t even do one pull-up or push-up (seriously). I have no real upper body strength. PLEASE HELP….Lean or Classic?
Hi there,
I’m in the middle of my 2nd week of P90x classic but feel that maybe I’m better suited to switch to the Lean approach until I become stronger (my primary goal in this program is to shed 30-40 lbs). Is is ok to switch midway through or will I cheat myself out of getting the full benefits of ‘muscle confusion?’
I had achilles tendon surgery 10 months ago and still unable to run without pain. When I start the program, where can I scale back so I don’t put too much stress on my achilles?
Thanks,
Dan
Hi – I am finishing up Phase 1 on Friday (yay!) and am really loving the program. For Phase 1 I did the Classic but am considering making a change for Phase 2. I really like the Core Synergistics workout on this recovery week and find it very challenging. I noticed that the Lean approach replaces one of the more weight focused days with Core Synergistics. However, I REALLY like Plyometrics too because it really really kicks my butt. Can I do Lean, but replace day 2 Cardio X (which I hear is a little easier) with the Plyometrics?
My wife and I just bought P90x but only received the videos. We watched the first one but still need direction. What sequence exactly are you supposed to do for the Lean? Classic? Are you supposed to only complete certain workouts certain weeks as the workout sheets show? Any help will be appreciated as we would like to begin as soon as possible. Also, are we the only ones afraid to buy a chin up bar for the door frame in fear that we will rip the frame off the wall?
I am currently on the P90X Lean program. Once I’m done with the 90 days, I will move into the classic or doubles P90X. My question is, since I have completed the first 90 days and the first 4 weeks of these other 2 programs are getting your body into shape, can I start on week 5 or should I start on week 1 day 1? Thanks.
Wow, some great info here, some confusion, and lots of people not reading any of the Q & A. Read first before submitting.
Clarifications:
The workout plans outlined above (response to Q4, and Q8 & 9) are the Classic workout plan, not the Lean plan.
Response to Q6 is not completely correct. You will NOT do Plyometrics in the Lean program.
Q: Which order to do the workouts?
A: Get the workout calendar. It should be included in your kit. If not, find it on the web or contact this website’s customer support (link provided a couple of places above).
Q: Can I substitute Plyomentrics into my Lean plan?
A: Yes. Suggestion from above is Plyometrics instead of Kempo or Cardio X. Plyometrics is harder though, so use your own judgement. You can always try it once, and revert back to the documented plan the following week if it’s too hard.
Have fun, play safe, and BRING IT. Every day! (except rest days of course).
Help!! I bought P90X a while back and have since left the country. I am finally ready to get my butt in gear, because I really want to surprise everyone when I get back, BUT I left the phase book at home. Will you please advise the work out regimine for the lean System? Thanks so much!!
P.S. I did the Cardio X as my first excercise anyways just to get a head start, and it kicked my butt!! =o)
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