I wanted to create this P90X-Body Beast Hybrid schedule for those who want to gain some mass while staying super lean. This takes the best of P90X and the concept of muscle confusion and fat burning and adds the muscle building properties of Dynamic Set Training! This P90X-Body Beast Hybrid schedule is going to ROCK some serious results!
P90X Muscle Confusion: P90X uses targeted training phases so your body keeps adapting and growing. You’ll never “plateau”—which means your body will never get used to the routines, making improvements slow down or even stop. In addition, you are going to maximize your fat burning with high intensity cardio and muscle building workouts.
Body Beast: P90X’s Muscle Confusion allows you to improve your strength, endurance, power, mobility, cardiovascular, health, and achieve muscle growth. In P90X®, the goal is function fitness: to be able to move better and become more athletic. Body Beast’s Dynamic Set Training™ is focused on one thing: getting big
With this P90X-Body Beast Hybrid schedule, you are getting the best of both worlds!
Click the picture below to download in PDF format.
This P90X-Body Beast Hybrid Schedule is based on a 6 days on, 1 day off schedule, just like you are used to with P90X. What I have done, since the focus of this hybrid schedule is to put on some size while staying lean, is I have taken the Body Beast resistance training and coupled it with the intense cardio and conditioning of P90X.
Each 3 week training block is followed up by a full P90X Recovery Week. I am a firm believer in taking recovery weeks. I always come back stronger for the next phase, so it was only appropriate that I incorporate it into this hybrid schedule.
In Phase 3 though, you will see some changes where I really confuse the muscles and go into some of the P90X resistance training workouts in order to really lean out by the end of your 90 days. I also incorporated the Body Beast Tempo workouts that are a more fast paced routine.
Since the focus of this P90X-Body Beast Hybrid Schedule is to gain mass and remain lean, I suggest eating a few hundred calories above your maintenance level at a 40/40/20 ratio of proteins/carbs/fats.
Lets just use the P90X Nutrition Calculations to form an example:
1) Calculate your Resting Metabolic Rate (RMR) –> RMR = Body Weight x 10 This is how many calories your body needs to breath, pump blood etc.
2) Calculate your Active Burn (AB) –> AB = RMR x 20% This is an average of how many calorie you burn doing normal activities like cooking, cleaning, walking.
3) Next, if you are working out, you need to factor your Exercise Burn (EB) –> EB = 400 calories This is a estimated average P90X/Body Beast workouts between 30 minutes to 1 hour workout caloric burn.
4) Calculate your daily Intake (I) to maintain your weight –> I = RMR + AB + EB
So Bob weighs 180lbs and wants to add 5lbs of muscle…
180 x 10 = 1800 (RMR)
1800 x 20% = 360 (AB)
I –> 1800 + 360 + 400 = 2560 calories to maintain Bob’s weight of 180lbs
2560 + 200 = 2760 calories to gain mass and remain lean. Call it 2800 calories for ease.
I suggest you take a look at my P90X2 Supplements in the video below and in addition to those, I would recommend the Super Suma for a natural test booster during this hybrid.
I was wondering would you recomend this for females? I am looking to drop fat and build/tone muscles. Or should I do a round of P90X to drop fat first then try the hybrid? I have been wanting to do both programs!
Im not part of the team, but I have a question if thats alright.
Im on day 50 of Beast (round 1) and planning on starting the hybrid right after Im done. I have really had a lot easier time following the portion setup/layout that is provided in the Book of Beast; it makes more sense to me than counting individual calories, and it allows me to make a meal plan for the whole week. I cook a week's worth at a time and freeze it. However, I would like to follow the 40/40/20 macro for the hybrid, as you suggested, but Im not sure how to break that down into the portion layout--how many starches/legumes/veggies/frits/proteins/fats are needed. Think you can help?
Hey coach!!! This is an awesome schedule. I got started this past Monday. One very important question In weeks 2 & 3, phase 1, is it beast: cardio or p90x: cardio-x? I can't find beast: cardio-x lol.
Are these the supplements you use with the Beast90X routine? Going to start this tomorrow and I"m completely lost on the nutrition and 40/20/40 thing and I need help.
I just finished beast. I only gained 2 lbs. Dropped body fat % though.
My main goal is to look great, that means i'd like to have totally visible abs (at 10.2% on the Omron and 170lbs i still have to flex hard to get some definition) and bigger features.
Should I do the Beast90X plan?
If so, I have calculated that I would need somewhere on the order of 255g of protein. That seems to be about impossible to me! I am a student in college and keep kosher so making chicken breast is both VERY expensive and VERY time consuming.
What do you think about NO Xplode as a pre-workout? Is it completely necessary to have a pre-workout? I've been doing AmiNO Energy for a few weeks (3-4 scoops) and feel more awake but that seems to be about it.
And protein, what about prostar? I'm trying to get a safe whey that is cheap.
Hi guys! I just started doing this hybrid workout...a question... I think plyometrics of insanity much better than p90x...should i switch?
As I stated on an earlier posting, if you're able to, I highly recommend substituting P90X-2 Ab Ripper X-2 for P90X Ab-Ripper X in this hybrid workout schedule. I think you'll find Ab Ripper X-2 to be superior to Ab Ripper X. To make either AB Ripper workout even better and to get even better results, I recommend doing them with ankle weights on. I'm now doing the AR X-2 workout with 5 lb ankle weights on. Works ya good! Also, if you have the time one day, I highly recommend doing Bulk Shoulders immediately followed by Bulk Back immediately followed up by P90X-2 Ab Ripper X-2 with or without ankle weights. The Bulk back and shoulder workouts seem to work well together, especially if you add the Dumbbell Shrug & Dumbbell Scap-Trap set from the Build Shoulders Routine into the Bulk Shoulders routine and drop-set the Scap-Trap as well as the Shrug exercise. I've done this combined back-shoulders-abs workout a couple times and it's just a spectacular workout. I felt pretty baked at the end of it but I also felt great.
Hi Todd, this looks great! I really want to try the BB scedule, but do want to lose the overall fitness that p90x/p90x2 has given me. I am going to give this a try, thanks Todd!
This is great, I appreciate you posting this. I'm halfway through my first P90x round. I'm 33, 5'11" and 145 lbs - definitely under weight. I love the overall fitness that P90x gives (I also play drop-in hockey, so overall fitness and flexibility is really important to me.) However, I'm looking forward to putting on weight as well. I plan on starting this hybrid on Feb 1 (have some travelling to do in January.) Thank you again!
Okay.. So I have a couple new questions about a couple of other products.. Which one of these three would be best for Body Beast - Isagenix, Optimum Nutrition or Vega Sport .. Each have their own chain of products and all that. I've personally tried the Vega Sport products before and they taste great and you definitely see results, I just don't know if it'd be good enough to pack on mass like Body Beast promises.. So which of the three would be my best viable option?
Thanks for the tip! I've been pondering around on the ON website and I'm liking what I'm seeing so far, prices are definitely a step-up (: I'll probably purchase a 5lb tub of their "natural" whey and also their creatine powder just to get me going (: my Super Suma pills arrived today and I've already taken 2 of them. Says to take 2 daily so I'll be sure to order them again in a month.
Thanks a lot Coach, that helps a lot :) I'll keep up with the AB workouts and healthy eating for sure :) I'm on day 18 of BB and looking to keep up the progress! I'm excited for the Bulk phase. Is there any specific Whey proteins that you recommend? Because I don't have a whole lot of extra cash to keep buying the advertised "Hardcore Base Shake", "Fuel Shot", "M.A.X. Creatine" or "Super Suma"..
I'm almost done the Build phase of Body Beast and I love it so far! I just don't like the face that there isn't a whole lot of cardio and I'm also losing ab definition.. :-/ I was thinking of getting RevAbs and somehow incorporating that into the Beast schedule. The warms ups/cool downs on Body Beast are definitely ridiculous, Sagi looks like he can hardly run when he's just starting up. Although, my muscle definition has improved quite a bit so props to him for that :)
@alejandrahuerta80 Absolutely! How much weight are you looking to drop?
@agraceie I would say it would work great so long as you followed the P90X nutrition plan and not the body beast nutrition plan. The "nutrition zone" tab will help you out with the nutrition part :)
@Erock17 I have not done this schedule myself bud, but had a lot of team members asking me to create one. It has the best of both worlds though...the mass gaining moves from BB, the cardio and flexibility workouts from P90X...Its very well rounded.
@MeghanWyandt we are all on the same team when it comes to living healthy :)
I would not be too concerned with an EXACT portion quanitity from all these groups, but I would focus more on a balance of the nutrient sources to meet your 40/40/20. Does that make sense? Obviously you would not want all you carbs coming from fruits...it should be a balance between legumes, starches, and fruits.
@JpegchezMleelan haha good catch! should be P90X: Cardio-X
@twilliams33 Hey bud! My supplements change all the time, but I have a pretty solid base of: Shakeology, P90X Resuslt & Recovery, MusclePharm Creatine, Optimum Nutrition protein whey. I buy other stuff once in a while. The supplements above are what I used during P90X2, but are great for any routine. be sure to check out the "nutrition zone" tab at the top...that should clear up an confusion on the nutrition end. And of course...just post here again if you have questions!
@NaturalBeast My Beast90X Hybrid will definitely get you shredded as there is more cardio involved than just Body Beast. Give it a shot. The real "ripped" results come from nutrition. I have a post here on how to get enough protein each day: http://rippedclub.net/nutrition/how-much-protein/
I dont much like pre-workout drinks anymore. Seems as though most people end up building a tollerance to them and need more and more to "feel" something which is kinda dangerous. I just take 1 scoop of whey 30 minutes before my workout for the BCAA's.Prostar is okay...if you can swing it, I would go for Optimum Nutrition Gold Standard Whey. Bodybuilding.com has awesome prices.Hope this helps my friend!
@Abaddom Thats totally up to you my friend! They are both great workouts!
I agree with you there Mark! I did a "tough mudder" type race this summer and really noticed a loss of endurance after about 30 days on Body Beast. P90X/X2 is just where its at for functional fitness!
I personally use optimum and will continue to do so. The quality and price is awesome! I use quite a few of their products actually!
I really like Optimum Nutritions products. i personally get their "natural" whey which has no artificial sweeteners. I get 5lbs (71 servings) for $53 on bodybuilding.com
dont worry about the abs definition going away...you can get that back in phase-3. Seeing your abs has about 99% to do with diet and about 1% to do with ab workouts. Keep pressing play and eating clean Austen and you will see the results!
Thanks :) I will definitely be spending a lot of time working on my nutrition for the next round. Getting my list together for phase 3, which starts next Friday. Thank you!
Read your article on getting enough protein. Thing is, I read that over 200g of protein a day is just wasted when it comes to kidneys. I guess thats not the case?
I have ON whey right now, it is ok (though you can only use a little water to get some great taste), though it is pricey to get 100g from a day or more.
I just found for 9.99 or so UN Wheat Protein Isolate on GNC and it would work out to 118g/dollar which seems too good to pass up. Any reason not to mix it with ON Whey and Prostar to try and meet my protein needs?
Again, I dont have access to chicken breast/lean meat so thats a problem, and tuna ends up costing more than a scoop of whey, as do egg whites.
@coachtodd KK Thanks m8! i will alternate so i dont get bored! ;)
@alejandrahuerta80 I would say that thats totally achievable! Have you planned out your nutrition yet? Calorie intake and macros?
@coachtodd So my main goal is to get some great abs for the first time in my life but without sacrificing the progress i made on my first round of body beast. I want to get rounder/firmer chest and bigger arms. sounds like a wish list of everything (and you can't have everything). I...Want...Abs!
@NaturalBeast If you want to gain mass...you need to be at the 30/50/20 ratio at a calorie surplus. If you want to maintain (and gain a little) then you can do a 40/40/20 at your maintenance level. 40/40/20 at a calorie surplus is tough!
@coachtodd @NaturalBeast The unfortunate thing about the beast90x program is that it is so much more difficult from a cals and protein standpoint. For beast you can get as much protein as needed with only one or two scoops of powder a day, the 40/40/20 requires significantly higher intake.
Have you tried asylum 2's ab shredder? how does it compare to ab ripper x?
I am also frustrated that despite 3 weeks of cutting at the end of beast, one week on this beast90x, still dont see em abs. It is straining my patience...grrrrrrrr.
Also, is it just as fine to on a day go over the fat limit but just not eat as many carbs? I heard its actually better. true? I am a fan of adding peanut butter to my cottage cheese so this results in high amounts of fat, but i just dont eat as many carbs.
@NaturalBeast You could do that!
@coachtodd I have done asylum plyo instead of 90x plyo. i just can't do 90x plyo anymore it seems like im wasting my time. asylum pushes me to the limit in 40 min and 90x is an hour and sometimes seems rudimentary. do i just eat an extra couple hundred cals?
@NaturalBeast nah its not hard, lol. Once you get a routine down its cake! (dont eat cake, lol) If you want to follow the Beast nutrition plan, thats cool if it fits your goals - gaining size. You will put on a little extra fat following that plan. Its the nature of gaining mass. But there is a fat shredding phase at the end of it.
@NaturalBeast This hybrid is for guys who want to gain size (body beast strength workouts) with the added benefits of keeping body fat low (P90X cardio/flexibility workouts).
@coachtodd I can get chicken breast, but it will be expensive. And its time consuming to make.
So you think mixing up the nutrition may be decent? I think i will give it a shot.
I am having some second thoughts about beast90X since i have two considerations:
1) my dad just started 90x, i want to do it with him
2) I love eating lots of food! Beast was perfect for that...
And i have to say, getting in 250g of protein a day is so hard man!
@coachtodd I noticed that there are no P90x strength workouts (i.e. Shoulders and Arms) in the first couple of phases. do you think that body beast gives better results in the strength area?
I asked about asylum because I hate doing a workout and feeling like that time could be spent doing something more effective, know what i mean? Plyo from 90x is nothing compared to asylum, and its even like 15 min longer.
@NaturalBeast Some people might have trouble with that much protein. I just follow what the P90X nutrition guide lays out and got awesome results.Never heard of that protein, but go for it...just be sure it doesnt have a ton of fillers and junk in it.If you dont have access to lean meats, then thats a big issue! You are going to have to find some type of access to them. An alternative would be to go vegan and get your protein from plant based sources, but that might be harder than finding lean meats.
What do you have access to?
@NaturalBeast You could still gain, but you will burn more calories from the P90X workouts so you might not gain muscle mass as quickly.Switching your nutrition plans might produce a decent result...Give it a try and see what happens man!
You will burn A LOT doing Asylum which is really counter productive to gaining some serious size...
@coachtodd 1. What would be the effect of a schedule like this and using the body beast nutrition?
2. Alternatively, what do you think it would be like to use body beast nutrition (i.e. monster calories and carbs) on muscle days and p90x nutrition on cardio days?
3. lastly, what about doing asylum cardio and plyo rather than the p90x plyo? Are the asylum workouts going to burn too much?
Well im starting to eat healthy now i am not really good with macros and calories but i do my best haha im in my second block with body beast and then i saw your blog and liked a lot this hybrid but i wasnt sure if it was good for me
@alejandrahuerta80 What is the most difficult part for tracking calories and macros for you alejandra?