The best P90X workouts for building muscle

The most desired goal among every bodybuilder and fitness enthusiast is to build muscle and reach their ideal body image as fast as possible and as you might know, your workout routine plays a vital role in this matter. among all of the different workout techniques for building muscle out there, one of the most popular and effective programs is P90X, along with its successors, P90X2 and P90X3.

These programs, created by Tony Horton, have become quite popular because of their structured approach and the impressive results they can deliver. But do they really work and if so, which one is the best choice for you?
In this passage, we are going to learn every important detail about these methods, compare them, provide sample workout routines and talk about their pros and cons based on research and scientific data. So to find out about the best P90X workout for building muscle, and learn the answers to all of your questions, don’t miss out on this article.

What is P90X?

P90X, short for Power 90 Extreme, is a 90-day home fitness program that includes a range of exercises aimed at improving overall fitness. This program is divided into three phases, each with a different focus, including resistance training, cardiovascular conditioning, and flexibility. P90X is known for its intense workouts, which are designed to challenge the body and push it to new limits.

Key Features of P90X:

• Muscle Confusion

P90X constantly changes the workout routines to prevent the body from adapting. This method is called muscle confusion and it helps in maximizing muscle growth. But how?

According to a study in PLOS ONE, varying exercises led to similar increases in muscle thickness and strength compared to a consistent workout routine. However, those in the exercise variation group reported higher levels of motivation, suggesting that the psychological benefits of variety might help sustain long-term adherence to a workout routine, which could indirectly support muscle growth and performance improvements [1].

• Variety of Workouts

As we’ve mentioned before P90X includes a very wide variety of workouts, from strength training to yoga, plyometrics, and core exercises. This can give you even more motivation to workout since you know you’re not going to face the same boring routine every day!

• Comprehensive Approach

As you know an important part of building muscle takes place in your kitchen! That is why, this program also puts focus on nutrition, offering a detailed meal plan to complement the workouts.

The science behind P90X; is it a scam?

Periodization and muscle confusion are the main idea behind P90X. According to a study published in the Journal of Strength and Conditioning Research, periodization is a systematic approach to training that involves progressive cycling of various aspects of a training program, such as intensity, volume, and exercise selection. The study shows that periodized training programs can lead to significant improvements in strength and hypertrophy [2].

Another study from The Journal of Strength and Conditioning Research observed that varying exercises can help in targeting different muscle fibers and promoting balanced muscle development. However, the physiological benefits that muscle confusion provides directly, are not significantly different from traditional, periodized training methods [3].

Overall, while there are some psychological and motivational benefits to muscle confusion, the direct impact on muscle growth and strength is somehow close to more traditional training methods. If you want to avoid workout monotony, this method can be quite helpful but just remember that it’s not a magical approach that can get you the physic you dream of overnight!

Sample P90X workout

• Day 1: Chest & Back
  • Push-Ups: 3 sets of 15-20 reps
  • Pull-Ups: 3 sets of 8-12 reps
  • Dumbbell Bench Press: 3 sets of 10-12 reps
  • Dumbbell Rows: 3 sets of 10-12 reps
• Day 2: Plyometrics
  • Jump Squats: 3 sets of 15-20 reps
  • Lateral Jumps: 3 sets of 15-20 reps
  • Burpees: 3 sets of 10-15 reps
  • Box Jumps: 3 sets of 10-12 reps
• Day 3: Shoulders & Arms
  • Dumbbell Shoulder Press: 3 sets of 10-12 reps
  • Bicep Curls: 3 sets of 12-15 reps
  • Triceps Dips: 3 sets of 10-12 reps
  • Lateral Raises: 3 sets of 10-12 reps
• Day 4: Yoga
  • Sun Salutations: 5 minutes
  • Warrior Poses: 5 minutes
  • Balance Poses: 5 minutes
  • Stretching: 15 minutes
• Day 5: Legs & Back
  • Squats: 3 sets of 10-12 reps
  • Deadlifts: 3 sets of 8-10 reps
  • Pull-Ups: 3 sets of 8-12 reps
  • Lunges: 3 sets of 10-12 reps per leg
• Day 6: Kenpo
  • Jab-Cross Punches: 3 sets of 1 minute
  • Front Kicks: 3 sets of 1 minute
  • Side Kicks: 3 sets of 1 minute
  • Uppercuts: 3 sets of 1 minute
• Day 7: Rest or Stretch (Ultimate guide to Types of Stretching and Mobility Exercises)

What is P90X2?

P90X2 is designed to take the fitness journey a step further. While P90X focuses on building a solid fitness foundation, P90X2 introduces more advanced techniques and workouts that target balance, stability, and functional strength.

Key Features of P90X2

• Functional Training

In P90X2 the exercises are designed to improve your ability to perform everyday activities with greater ease and less risk of injury. In fact, this method is functional and adds to your body’s ability and strength.

• Advanced Equipment

P90X2 often requires more advanced equipment like medicine balls, stability balls, and foam rollers, making the workouts more challenging and dynamic.

• Core-Centric Workouts

 P90X2 places a strong emphasis on core training, which is crucial for overall strength and stability. You can also read Calisthenics Workouts For Abs and Core.

The science behind P90X2, how do things work?

P90X2 is focused on functional training as well as muscle confusion. This type of training has been shown to improve both athletic performance and daily activities. According to the Journal of Humanities and Social Science, functional training can significantly improve speed, endurance, muscular endurance, strength, explosive power, flexibility and agility [4].

Core stability is another critical component of P90X2. Strong core muscles are essential for overall strength and stability. According to IJSPT, core stability training can improve balance, reduce injury risk, and enhance overall athletic performance [5].

Overall, P90X2 can be effective for building muscle because of its varied workout routines and emphasis on progressive resistance training. However, while it may help increase muscle size and strength for some users, individual results can vary.

Sample P90X2 workout

• Day 1: Core training
  • Stability Ball Push-Ups: 3 sets of 12-15 reps
  • Medicine Ball Plank: 3 sets of 1 minute
  • Stability Ball Pike: 3 sets of 10-12 reps
  • Stability Ball Russian Twists: 3 sets of 15-20 reps
• Day 2: Plyocide
  • Depth Jump: 3 sets of 10-12 reps
  • Single-Leg Box Jump: 3 sets of 10-12 reps per leg
  • Medicine Ball Slams: 3 sets of 12-15 reps
  • Side-to-Side Leap: 3 sets of 15-20 reps
• Day 3: Full Body
  • Push-Up Rows: 3 sets of 10-12 reps
  • Stability Ball Dumbbell Press: 3 sets of 10-12 reps
  • Dumbbell Deadlifts: 3 sets of 10-12 reps
  • Stability Ball Skull Crushers: 3 sets of 10-12 reps
• Day 4: Recovery
  • Foam Rolling: 10 minutes
  • Dynamic Stretching: 15 minutes
  • Static Stretching: 10 minutes
• Day 5: Shoulders & Arms
  • Stability Ball Dumbbell Press: 3 sets of 10-12 reps
  • Single-Arm Dumbbell Curl: 3 sets of 12-15 reps per arm
  • Triceps Kickbacks: 3 sets of 10-12 reps per arm
• Day 6: Base & Back
  • Lunges: 3 sets of 15-20 reps
  • Pull-Ups: 3 sets of 8-12 reps
  • Stability Ball Squat Jumps: 3 sets of 12-15 reps
  • Renegade Rows: 3 sets of 10-12 reps
• Day 7: Rest or Yoga

What is P90X3?

P90X3 is designed to offer a more time-efficient approach to fitness while being as effective as the rest of the techniques. Each workout in P90X3 is just 30 minutes long, making it easier to fit into a busy schedule.

Key Features of P90X3

• Shorter sessions

P90X3 fits the intensity of P90X and P90X2 into 30-minute sessions, allowing you to get a full body workout in a shorter time.

• Diverse Workouts

This program includes 16 different workouts that cover strength, cardio, agility, and flexibility, so it could be said that this method has an acceptable variety.

• Adaptability

P90X3 is suitable for all fitness levels from beginner to pro! It also adapts to your daily schedule since it only takes 30 minutes out of your day.

The science behind P90X3, is 30 minutes enough?

With the duration of this method being shorter, many worry if it’s enough!

P90X3 incorporates elements of High-Intensity Interval Training (HIIT). HIIT involves short periods of intense exercise followed by periods of rest or low-intensity exercise. According to a variety of studies, HIIT can be highly effective for improving cardiovascular health, increasing metabolic rate, and promoting fat loss while maintaining muscle mass [6,7].

Overall P90X3 can be effective for building muscle, though its primary focus is on overall fitness. The program consists of a mix of resistance training, cardio, and flexibility exercises, which can contribute to muscle growth. According to a study published in the Journal of Sport Psychology, HIIT and varied resistance workouts, such as those found in P90X3, can lead to significant improvements in muscle endurance and hypertrophy [8]. However, for optimal muscle building, additional heavy resistance training and progressive overload are often recommended.

Sample P90X3 workout

• Day 1: Total Synergistics
  • Push-Up/Side Arm Balance: 3 sets of 10-12 reps
  • Pull-Ups: 3 sets of 8-10 reps
  • Dumbbell Squat Curl Press: 3 sets of 10-12 reps
  • Warrior 3 Kickbacks: 3 sets of 10-12 reps per leg
• Day 2: Agility
  • Plyo Push-Ups: 3 sets of 10-12 reps
  • Lateral Hops: 3 sets of 15-20 reps
  • X Jumps: 3 sets of 15-20 reps
  • Multi-Directional Lunges: 3 sets of 12-15 reps per leg
• Day 3: The Challenge
  • Standard Push-Ups: 4 sets of 12-15 reps
  • Wide Grip Pull-Ups: 4 sets of 8-10 reps
  • Diamond Push-Ups: 4 sets of 10-12 reps
  • Chin-Ups: 4 sets of 8-10 reps
• Day 4: Isometrix
  • Plank Hold: 3 sets of 1 minute
  • Warrior 3 Hold: 3 sets of 30-45 seconds per leg
  • Crane Hold: 3 sets of 30 seconds
  • Standing Splits: 3 sets of 30-45 seconds per leg
• Day 5: Triometrics
  • Power Jumps: 3 sets of 15-20 reps
  • Sumo Squat Jumps: 3 sets of 12-15 reps
  • 360 Jump Squats: 3 sets of 10-12 reps
  • Lunging Knee Tucks: 3 sets of 12-15 reps per leg
• Day 6: The Warrior
  • Spiderman Push-Ups: 3 sets of 10-12 reps
  • Plank Walks: 3 sets of 1 minute
  • Superman/Banana: 3 sets of 1 minute
  • Double Uppercuts: 3 sets of 1 minute
• Day 7: Rest or Dynamics

Comparing P90X, P90X2, and P90X3

1. Workout Intensity and Structure

P90X is known for intense and diverse workouts. It is structured into three phases; the first phase focuses on building a foundation with strength training and cardio; the second phase emphasizes muscle growth through increased resistance training; and the third phase is mostly about conditioning and definition.

P90X2 is built on the foundation of P90X while adding more complex movements to this technique. The workouts are more challenging and need more sophisticated equipment that adds difficulty to the exercises.

On the other hand, P90X3 is more accessible due to the 30-minute duration of the workouts. The program is fast-paced and covers a wide range of exercises in a shorter time.

2. Equipment Needed

P90X needs basic equipment like dumbbells, a pull-up bar, and resistance bands. It can also be modified to suit the equipment you already have.

P90X2 requires more advanced equipment, including stability balls, medicine balls, and foam rollers.

Lastly, P90X3 requires minimal equipment, making it convenient for home use. Dumbbells or resistance bands, along with a pull-up bar, are typically all you need.

3. Time Commitment

Each workout in P90X ranges from 60 to 90 minutes. Workouts in P90X2 also vary in length but are generally similar to P90X, often taking 60 to 75 minutes to complete. On the other hand P90X3 is the most time-efficient program, with all workouts lasting just 30 minutes.

FAQ

Conclusion

The P90X series can be a perfect workout routine if you’re looking to build muscle and upgrade your overall well-being. By understanding the differences between P90X, P90X2, and P90X3, you can choose the program that best fits your fitness goals and lifestyle. Whether you’re a beginner or an experienced fitness enthusiast, these programs provide the tools and guidance needed to help you towards your path of building muscle.

References

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6934277/
[2] https://journals.lww.com/nsca-jscr/abstract/1994/11000/periodization__the_effect_on_strength_of.6.aspx
[3]https://www.researchgate.net/publication/358212528_Does_Varying_Resistance_Exercises_Promote_Superior_Muscle_Hypertrophy_and_Strength_Gains_A_Systematic_Review
[4]https://www.academia.edu/109936831/Effect_of_Functional_Training_on_Physical_Fitness_Among_Athletes_A_Systematic_Review
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10399110/
[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10054577/
[7] https://www.sciencedirect.com/science/article/abs/pii/S0531556521001200
[8] http://rpd-online.com/index.php/rpd/article/view/1714