Transform your physique with P90X, a dynamic 12-week program designed to challenge your strength and endurance six days a week. Each session focuses on a mix of bodyweight and dumbbell exercises, targeting key muscle groups with movements like push-ups, pull-ups, and plyometrics. Perfect for those with a garage gym setup, this program will push your limits and ignite your fitness journey. Get ready to build muscle, burn fat, and achieve the results you've always wanted!

P90X

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Push Up

Wide Grip Pull-Up

Narrow Push Up

Chin-Up (Bodyweight)

Wide Fly Push Up

Pull-Up (Bodyweight)

Decline Push Up

Heavy Pants

Diamond Push Up

Single Arm Row (Dumbbell)

Dive Bomber Push Up

Rear Delt Fly (Dumbbell)

Chest & Back

Plyometrics

Plyo

Shoulders & Arms

Yoga

Bulgarian Split Squat (Dumbbell)

Calf Raise Squats (Dumbbell)

Super Skaters

Wall Squat

Reverse Lunge (Dumbbell)

Alternating Side Lunge (Dumbbell)

Single-Leg Wall Squat

Deadlift Squat

Switch Grip Pull-Up

Three Way Lunge

Sneaky Lunge

Chair Salutations

Toe-Roll Iso Lunge

Groucho Walk

Standing Calf Raise

80-20 Siebers Speed Sqats

Legs & Back

Kempo X

Kempo

Slow Motion 3-In-1 Push Up

In & Out Straight-Arm Shoulder Flys

Chair Dip

Plange Push Up

Pike Push Up

Side Tri-Rises

Floor Fly Push Up

Scarecrows (Dumbbell) 

Overhead Tricep Extension (Dumbbell)

Two Twitch Speed Push Up 

Y Press (Dumbbell)

Lying Tricep Extension

Side To Side Push Up

Lateral Raise (Dumbbell)

Side Leaning Triceps Extension (Dumbbell)

One Arm Push Up

Weighted Arm Circle

Throw The Bomb (Dumbbell) 

Clap Push Up

Slo-Mo Throws (Dumbbell) 

Front-To-Back Tricep Extension

Push Up With Twist

Fly Row Presses (Dumbbell)

Cross Body Rev Grip Chest Press (Dumbbell)

Chest, Shoulders & Triceps

3 Way Bicep Curl (Dumbbell) 

Cross Body Curls

Single Arm Row (Elbow Out)

Bicep Curl (Dumbbell)

Concentration Curl

Corn Cob Pull-Up

Reverse Grip Bent Over Row (Dumbbell)

Open Arm Curls

Static Arm Curls

Towel Pull-Up

Alternating Bent Over Row

One-Arm Corkscrew Curls

Seated Bent Over Back Flys

Curl Up / Hammer Down

Hammer Curl (Dumbbell)

Superman

In & Out Hammer Curls

Strip-Set Curls

Back & Biceps

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