P90X
Do you best, Forget the rest
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Push Up | 1 | AMRAP |
| 2 | Wide Grip Pull-Up | 1 | AMRAP |
| 3 | Narrow Push Up | 1 | AMRAP |
| 4 | Chin-Up (Bodyweight) | 1 | AMRAP |
| 5 | Wide Fly Push Up | 1 | AMRAP |
| 6 | Pull-Up (Bodyweight) | 1 | AMRAP |
| 7 | Decline Push Up | 1 | AMRAP |
| 8 | Heavy Pants | 1 | 8–12 reps |
| 9 | Diamond Push Up | 1 | AMRAP |
| 10 | Single Arm Row (Dumbbell) | 1 | 8–12 reps |
| 11 | Dive Bomber Push Up | 1 | AMRAP |
| 12 | Rear Delt Fly (Dumbbell) | 1 | 8–12 reps |
| 13 | Wide Grip Pull-Up | 1 | AMRAP |
| 14 | Push Up | 1 | AMRAP |
| 15 | Chin-Up (Bodyweight) | 1 | AMRAP |
| 16 | Narrow Push Up | 1 | AMRAP |
| 17 | Pull-Up (Bodyweight) | 1 | AMRAP |
| 18 | Wide Fly Push Up | 1 | AMRAP |
| 19 | Heavy Pants | 1 | 8–12 reps |
| 20 | Decline Push Up | 1 | AMRAP |
| 21 | Single Arm Row (Dumbbell) | 1 | 8–12 reps |
| 22 | Diamond Push Up | 1 | AMRAP |
| 23 | Rear Delt Fly (Dumbbell) | 1 | 8–12 reps |
| 24 | Dive Bomber Push Up | 1 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Plyometrics | 1 | 60 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Alternating Standing Shoulder Press | 2 | 8–12 reps |
| 1B | In & Out Bicep Curls | 2 | 16 reps |
| 1C | Tricep Kickback | 2 | 8–12 reps |
| Superset | |||
| 2A | Deep Swimmer'S Presses | 2 | 8–12 reps |
| 2B | Bicep Curl (Dumbbell) | 2 | 8–12 reps |
| 2C | Chair Dip | 2 | AMRAP |
| Superset | |||
| 3A | Upright Row (Dumbbell) | 2 | 8–12 reps |
| 3B | Static Arm Curls | 2 | 16 reps |
| 3C | Flip-Grip Twist Tricep Kickbacks | 2 | 8–12 reps |
| Superset | |||
| 4A | Seated Two-Angle Shoulder Flys | 2 | 16 reps |
| 4B | Crouching Cohen Curls | 2 | 8–12 reps |
| 4C | Lying Tricep Extension | 2 | 8–12 reps |
| Superset | |||
| 5A | In & Out Straight-Arm Shoulder Flys | 2 | 16 reps |
| 5B | Congdon Curls | 2 | 8–12 reps |
| 5C | Side Tri-Rises | 2 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Yoga | 1 | 1.5 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bulgarian Split Squat (Dumbbell) | 1 | 25 reps |
| 2 | Calf Raise Squats (Dumbbell) | 1 | 25 reps |
| 3 | Chin-Up (Bodyweight) | 1 | AMRAP |
| 4 | Super Skaters | 1 | 25 reps |
| 5 | Wall Squat | 1 | 1.5 min |
| 6 | Wide Grip Pull-Up | 1 | AMRAP |
| 7 | Reverse Lunge (Dumbbell) | 1 | 15 reps |
| 8 | Alternating Side Lunge (Dumbbell) | 1 | 24 reps |
| 9 | Pull-Up (Bodyweight) | 1 | AMRAP |
| 10 | Single-Leg Wall Squat | 1 | 1 min |
| 11 | Deadlift Squat | 1 | 20 reps |
| 12 | Switch Grip Pull-Up | 1 | AMRAP |
| 13 | Three Way Lunge | 1 | 5 reps |
| 14 | Sneaky Lunge | 1 | 20 reps |
| 15 | Chin-Up (Bodyweight) | 1 | AMRAP |
| 16 | Chair Salutations | 2 | 0.5 min |
| 17 | Toe-Roll Iso Lunge | 1 | 20 reps |
| 18 | Wide Grip Pull-Up | 1 | AMRAP |
| 19 | Groucho Walk | 1 | 0.75 min |
| 20 | Standing Calf Raise | 1 | 75 reps |
| 21 | Pull-Up (Bodyweight) | 1 | AMRAP |
| 22 | 80-20 Siebers Speed Sqats | 1 | AMRAP |
| 23 | Switch Grip Pull-Up | 1 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Kempo X | 1 | 60 min |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, P90X is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
P90X is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
P90X is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
