P90X/Insanity Muscle Blast Schedule

I got this from Ryan - I'm not sure I'm going to do it, but wanted to pass it along.  It looks great!

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This program is like an accelerated P90X program with Insanity thrown in the mix. It is designed to maximize muscle development in a shorter period of time, but is a little light on cardio, so you may want to add more cardio here and there if you have time for “doubles”.

PHASE 1

Week 1
Monday - Insanity Warm-up • X- Chest/Back • Abs*
Tuesday – Insanity workout*
Wednesday - Insanity Warm-up • X- Shoulders/Arms • Abs*
Thursday – Yoga*
Friday - Insanity Warm-up • X- Legs/Back • Abs*
Saturday – Insanity workout*
Sunday – Rest or X-Stretch

Week 2 – Muscle Blast Phase 1
Monday - Insanity Warm-up • X- Chest/Back • Abs*
Tuesday - Insanity Warm-up • X- Shoulders/Arms
Wednesday - Insanity Warm-up • X- Legs (& Calves)* • Abs*
Thursday - Insanity Warm-up • X- Chest/Back
Friday - Insanity Warm-up • X- Shoulders/Arms • Abs*
Saturday - Insanity Warm-up • X- Legs (& Calves)*
Sunday – Rest or X-Stretch

Week 3 – Muscle Blast Phase 1
Monday - Insanity Warm-up • X- Chest/Back • Abs*
Tuesday - Insanity Warm-up • X- Shoulders/Arms
Wednesday - Insanity Warm-up • X- Legs (& Calves)* • Abs*
Thursday - Insanity Warm-up • X- Chest/Back
Friday - Insanity Warm-up • X- Shoulders/Arms • Abs*
Saturday - Insanity Warm-up • X- Legs (& Calves)*
Sunday – Rest or X-Stretch

Week 4 –Recovery Week
Monday - Yoga*
Tuesday - Core Synergistics
Wednesday - Insanity Core Cardio & Balance
Thursday - Yoga*
Friday - Core Synergistics
Saturday - Insanity Max Recovery
Sunday – Rest or X-Stretch

PHASE 2

Week 5 -
Monday - Insanity Warm-up • X- Chest/Shldrs/Tri’s • Abs*
Tuesday – Insanity workout*
Wednesday - Insanity Warm-up • X- Back/Bi’s • Abs*
Thursday – Yoga*
Friday - Insanity Warm-up • X- Legs/Back (or Legs/Calves)* • Abs*
Saturday – Insanity workout *
Sunday – Rest or X-Stretch

Week 6 – Muscle Blast Phase 2
Monday - Insanity Warm-up • X- Chest/Shldrs/Tri’s • Abs*
Tuesday - Insanity Warm-up • X- Back/Bi’s
Wednesday - Insanity Warm-up • X- Legs (& Calves)* • Abs*
Thursday - Insanity Warm-up X- Chest/Shldrs/Tri’s
Friday - Insanity Warm-up • X- Back/Bi’s • Abs*
Saturday - Insanity Warm-up • X- Legs (& Calves)*
Sunday – Rest or X-Stretch

Week 7 – Muscle Blast Phase 2
Monday - Insanity Warm-up • X- Chest/Shldrs/Tri’s • Abs*
Tuesday - Insanity Warm-up • X- Back/Bi’s
Wednesday - Insanity Warm-up • X- Legs (& Calves)* • Abs*
Thursday - Insanity Warm-up X- Chest/Shldrs/Tri’s
Friday - Insanity Warm-up • X- Back/Bi’s • Abs*
Saturday - Insanity Warm-up • X- Legs (& Calves)*
Sunday – Rest or X-Stretch

Week 8 –Recovery Week
Monday - Yoga*
Tuesday - Core Synergistics
Wednesday - Insanity Core Cardio & Balance
Thursday - Yoga*
Friday - Core Synergistics
Saturday - Insanity Max Recovery
Sunday – Rest or X-Stretch

PHASE 3 (optional)

Week 9 – Muscle Blast Phase 1 & 2 Combo
Monday - Insanity Warm-up • X- Chest/Back • Abs*
Tuesday - Insanity Warm-up • X- Shoulders/Arms
Wednesday - Insanity Warm-up • X- Legs (& Calves)* • Abs*
Thursday - Insanity Warm-up X- Chest/Shldrs/Tri’s
Friday - Insanity Warm-up • X- Back/Bi’s • Abs*
Saturday - Insanity Warm-up • X- Legs (& Calves)*
Sunday – Rest or X-Stretch

Week 10 – Muscle Blast Phase 1 & 2 Combo
Monday - Insanity Warm-up • X- Chest/Back • Abs*
Tuesday - Insanity Warm-up • X- Shoulders/Arms
Wednesday - Insanity Warm-up • X- Legs (& Calves)* • Abs*
Thursday - Insanity Warm-up X- Chest/Shldrs/Tri’s
Friday - Insanity Warm-up • X- Back/Bi’s • Abs*
Saturday - Insanity Warm-up • X- Legs (& Calves)*
Sunday – Rest or X-Stretch


*Notes:
- On the X-Weight days, use an Insanity warm-up, then skip the P90X warm up, but do the stretch…then the weights.
- On the X-Leg day on the weeks with back-to-back weights, since you will already be working Back twice, you can either fast-forward through the Back and just blast the Legs, or do Calf raise exercises during the Back portions since calves are extremely neglected in this program. Another option is to substitute with One on One’s “Bun Shaper”.
- For abs you can choose an ab workout from your favorite program, but make it a good one!
- On weeks 1 & 5 where it says “Insanity workout”, use any of the Cardio workouts (Not the recovery workouts). Or if you want, you can substitute Interval Plus or another high cardio workout.
- Yoga can be Yoga X or a One on One Yoga.
- This program is very light on Cardio, so you may want to do “doubles” on some days and add a cardio workout