P90X2 Muscle Mass Gainer Schedule

by on December 27, 2011

Coach Superdave P90X P90X2 Mass Muscle Gain ScheduleP90X2 Muscle Mass Gainer Schedule

Is it possible to get mass muscle gains with P90X2? Absolutely! By modifying any program you can focus on maximizing muscle gain. However, P90X2 is a different animal compared to the original P90X. P90X2 focuses on building a balance of overall strength, agility, and power in addition to building muscle. With P90X, the goal is mainly to build lean muscle mass, burn fat, and lose weight. With a little tweaking, P90X is an excellent muscle mass gainer workout program. Click here to read my P90X mass muscle gainer schedule review. But if you are like me and determined to maximize muscle gains with P90X2, then you have come to the right place!

As much as I applaud Tony Horton’s decision to offer freedom of flexibility in choosing a schedule based on our goals, I’m sure it will bewilder the inexperienced, causing confusion. Your best bet is to get together with your Beachbody® Coach and get a proper schedule based on your needs. If your coach is not available or too inexperienced, then perhaps it’s time to make a switch. If you are reading this and want help to “BRING IT X2!” then look no further. If you aren’t currently a TeamBeachbody® member, then get your FREE TeamBeachbody® membership account here and let’s rock this. If you want me to be your coach, click here to learn how to switch Beachbody Coaches.

If you have ever frequented the TeamBeachbody® message boards, you know that I am always designing some new P90X hybrid tailored to specific goal. I put a lot of thought into crafting new schedules so before I list the schedule, allow me to explain the methodology behind my decisions. This schedule puts heavy emphasis on maximizing muscle gains with little emphasis on weight loss. It’s also assumed that you are a rather fit person, no more than 10% body fat, and already conditioned to rigorous workouts.

Shorter Foundation block. Since I am no stranger to working out hard and being fit, my foundation is rather solid. Especially since, at the time of this writing, I just came off the 30 day program INSANITY Asylum. If there is one program on the planet that can get you into peak physical and mental condition, in the shortest amount of time, it would be Shaun T’s INSANITY ASYLUM. So the foundation block will only be 2 weeks long and can also couple nicely with the Fat Shredder 2.0 nutrition plan to burn some fat, raise our metabolism, and prepare for the muscle gainer building phase.

Fewer Recovery Days. P90X2 recovery weeks work very different from P90X. With P90X a recovery week consisted of moderate cardio, core resistance work, and an extra yoga day. Since we hit the workouts hard and engage the core almost on a daily basis with P90X2, recovery weeks consists of only two things: Yoga and rest. Whereas one P90X recovery week of less intensive exercise was a welcomed break, 7 days of virtual rest from a P90X2 recovery week is overkill, in my opinion.Therefore rest periods range between 1-3 days throughout the program.

Longer Strength block. In order to maximize our muscle gains, we will be spending a majority of our time in this phase,specifically, 8 weeks. To add maximum muscle confusion, the P90X2 Advanced workouts V-Sculpt and X2 Chest, Shoulders, and Triceps are used. If you only bought the P90X2 Base kit, then go buy the advanced workouts today! During this phase 12 reps should be the maximum and 8 the minimum for any non-maximum rep exercise. If those numbers are ever hit, the weight needs to be adjusted accordingly. Also, within in this block there will be nearly 2 weeks devoted to strength building where the rep goal is 4-8.

Reduced Cardio. Building muscle makes burning calories an enemy so your two choices are to eat more calories or lessen the calorie burn. Sorry Plyocide, but you will be taking a back seat in the Strength block. In its place you should either use a more moderate cardio workout like KenpoX or CardioX from P90X or Medicine Ball Core Cardio from the P90X One on One series. Or take out the cardio day entirely and replace with an ab workout. Personally, I find that doing ab workouts on non resistance days works better for many reasons.

Shorter Performance Block. Since weight loss isn’t a primary focus, the PAP workout weeks are reduced. At only two weeks we should be able to hit these workouts hard with our new muscle gain and lean out a bit.

Nutritional Plan. This is entirely up to you based on your goals. The Foundation block is the perfect time for the Fat Shredder and/or weight loss. The Performance block can also be used for weight loss and would be a good time to use the Endurance Plan to maximize energy for the intense workouts. During the Strength block, you should be at a caloric surplus. 500 is the number thrown around the bodybuilding world to build bulk muscle mass. However, I don’t recommend that unless you are the Ectomorph body type, naturally skinny and find it difficult to have muscle gain. In order for your body to truly use those extra calories you would have to sufficiently maximize your workouts with expertise. 300 is a more realistic bulk goal for regular guys, with 125 as a muscle gainer maximizer without adding too much fat. I should point out now that it’s impossible to avoid adding fat while on a calorie surplus. However, the goal is to add muscle which will burn off the fat later.

Modifications. After reading this schedule and if you want to lose some more weight while maximizing muscle gains, then consider throwing out the SUPER Strength week mentioned below and add another week or two of PAP. If you don’t feel that your foundation is rather solid, then throw out the SUPER Strength week and insert another week or two of the Foundation Phase.

P90X2 Muscle Mass Gainer Schedule

Please note that this schedule’s “Day 1” will fluctuate periodically. For reference, if you start this schedule on a Saturday then the majority of your workouts will have “Day 1” of that week fall on Monday. This schedule is 88 days which gives us a little room to add an extra rest day as needed.

Day 1 – 2 weeks of Foundation followed by a Yoga day and Recovery Day

Day 17 – 2 weeks of Strength A Block

Day 31 – 2 weeks of Strength B Block (V-Sculpt and X2 Chest, Shoulders, and Tris) followed by Yoga, Recovery, and Yoga day

Day 48 – SUPER Strength A/B Block (Rep range of 4-8):

Chest/Back/Balance, Cardio, Recovery, X2 Shoulders & Arms, Yoga, V-Sculpt, Cardio, Recovery, X2 Chest/Shoulders/Tris, Yoga, Recovery

Day 59 – 1 Week Strength A Block

Day 66 – 1 week Strength B Block followed by Yoga, Recovery day

Day 75-88 – 2 weeks of Performance Block

Join today for a FREE membership and get one step closer to your goals! Plus by signing up, I will be automatically assigned as your new Beachbody® Fitness Coach. I am dedicated to helping you achieve your goals and am excited to get your started!

{ 19 comments… read them below or add one }

Frank Russell December 31, 2011 at 1:00 pm

Hi Dave, As I said in my first post ever I am not new to beachbody as I”ve done the P90X, P90X+ and Insanity programs several times but I have never been part of the Beachbody community. I thought I would add something to this round of P90X2 but joining a group. Although I have been assigned a beachbody coach, from reading your reviews and comments you seem to be more in line with my goals. I like the schedule you laid out for the P90X2 mas muscle schedule and am going to use that as a guide for me. I did the fitness test yesterday and plan on sarting the program officially on Monday, January 2. I am going to see if I can post my fitness test on line now. Thanks

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superdave January 1, 2012 at 5:24 pm

I’m glad you like my P90X2 Mass Muscle Gain Schedule Frank! I’ll message you about switching so I am your new Beachbody coach. Let’s BRING IT X2!

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mark schroeder January 8, 2012 at 5:32 am

hey Dave, im just getting started on p90x2 and im pumped and ready to go! i have completed p90x and loved it. im in good shape at 34 years old 170 pounds at 10% body fat. my biggest concern with this program after skimmimg threw it over the holidays is not getting muscle mass. you answered that question on this site and i would love for you to be my coach! i alredy have a coach and need to know how to switch to you.

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superdave January 10, 2012 at 5:05 pm

Glad you like my P90X2 Muscle Mass schedule! I would love to be your coach. All you have to do is email coachrelations@teambeachbody.com using the email address you have registered with Beachbody and simply ask to have me as your new coach. Dave Schmidt #148943. Let’s BRING IT X2!

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Eric Whitehead March 18, 2012 at 3:29 pm

Dave,your results are awesome, I am finishing a round of P90X Classic and am planning to start P90X2 (that I received as a gift), unfortunately I have not been able to maintain a good diet. Please understand at the age of 52 (almost 53) it’s very hard to change, and retrain the wife in her cooking habits. LOL!
While I have seen great results in the chest, arms, legs and back I have not seen the results in my abs that I would like, I have read the nutrition guide that came with X2, but I would like to know (if you don’t mind) your specific daily diet, as there isn’t one in the book. I’m 5′ 9″ and am 195, I’m not sure if I’m calculating this right, but I believe I’m at 20 to 25% body fat.
Thanks,
Eric

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superdave March 21, 2012 at 11:42 pm

Thanks Eric! I’ll email you and we can work together on your nutrition to get those abs to pop!

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Matt April 23, 2012 at 6:33 pm

Hi Dave,
Just came off my first 90 days of P90X2 after completing P90X last year. I’ve toned down pretty well, down to around 8% body fat (5′ 8″ @ 141lbs)… Now I want to work on bulking up. What type of ab workout would you recommend instead of the plyo days? I was just going to do KenpoX, but I’m looking to tone out my abs more than they are now (flat, but not defined).

Thanks!

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superdave April 24, 2012 at 7:37 pm

Congrats on your success bro! KenpoX is not an ab workout, but it is moderate cardio that won’t interfere with muscle gain. My best hybrid ever was my P90X/RevAbs hybrid and that is the best combo for gaining muscle and sculpting the abs. But lets get together and make sure your calorie goal is correct.

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DavidG May 1, 2012 at 2:32 pm

Just requested you as my new coach! This muscle gain schedule is amazing, im currently in week 8 and love the results. Looking forward to hearing from you soon!

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DavidG May 1, 2012 at 2:36 pm

Sent over an email to coach relations to reqeust you as a coach. You seem a lot more invovled with your site visitors and loving this muscle building schedule. Currently on week 8 and loving it! Looking forward to hearing from you soon!

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superdave May 1, 2012 at 4:02 pm

Thanks buddy! I already sent you a reply and look forward to working with you! Btw, are you on Facebook? You can look me up at http://www.facebook.com/superdave123

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Will May 11, 2012 at 1:33 pm

Hi Dave,

I came across your site while looking for tips on the nutrition guide for P90X2. I am horrible at coming up with a nutrition schedule and need help setting something up. I completed P90X 3 times and am almost done P90X2. I really like the muscle mass schedule you came up with and cannot wait to try it out. I requested you as a coach and hope I can straighten out my nutrition needs and work outs. Thanks!

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superdave May 12, 2012 at 12:28 pm

Wow, congrats on finishing P90X 3 times bro! First we need to get together so I have an idea of what you have been doing with your nutrition plan and go from there. But the easiest way to create a P90X Nutrition plan is to upgrade to a TeamBeachbody Club Membership and use their awesome meal planner. It makes it so much easier!

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Kyle March 20, 2013 at 1:29 pm

Hi, for “SUPER Strength A/B Block (Rep range of 4-8)”, Cardio is listed twice, but p90x2 doesn’t have a cardio program. What would you suggest?

Is the cardio from p90x and p90x+ adequate and which would you prefer?

Thank you!

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superdave March 25, 2013 at 9:46 am

Plyocide from P90X2 isn’t “cardio” to you? lol. The fun thing about making your own hyrbid is you can choose what you want. If you’re trying to maximize muscle gain, then keep the cardio low. CardioX or KenpoX from P90X would work. You could use IntervalsX from P90X+. KenpoX+ is more intense than the original. but works too.

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Josh B April 26, 2013 at 4:12 am

Could you explain a little more about what workout to do on which day? E.g. Does strength A Block mean just follow the regular X2 schedule but replace Plyocide with a lighter cardio? And which exercises would you consider max reps and non max reps? There are several times I feel like Tony gives a specific rep target. He’ll say to only do 10 or maybe as much as 15 in other exercises. Then there are the high rep exercises like “high rep curls” in V Sculpt, and “weighted circles” in Chest shoulders and Tris. And I feel like Chest Back and Balance is all about max reps because its all body weight. So which exercises do I aim for 4-8 and 8-12? Which ones to I push myself all the way, possibly doing 35+ push-ups and 20 pull-ups? Thanks.

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superdave April 30, 2013 at 9:09 am

yes the Strength workouts follow the normal schedule and use the advanced workouts to sub in, and also sub out the cardio. Except for the A/B Strength week where I choose to shorten the week so my Day 1 falls back on the original start day of the coming weeks.

Non Max reps are usually limited to pullups and pushups since you can’t control the weight like with weighted exercises.

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Ross August 29, 2013 at 7:27 am

Hi Dave, I like what I’m seeing here. I’m signing up for team BB, in the coach search field what do I type in to be assigned to you?

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superdave August 31, 2013 at 3:12 pm

Awesome Ross, I look forward to working with you. If you use a link on my site to sign up, I should automatically be assigned to you. Watch for the email from BB and contact me ASAP and lets rock.

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