Tyler Robbins Fitness

Tyler Robbins has his B.Sc. in Biochemistry: Pre-Medical, is a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA), is certified through USA Weightlifting, and a CrossFit Level 2 Trainer.

When should you add Ab Ripper X/X2/X3 into the P90X3 schedule?

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Well, since P90X3's release, I have had this question probably more than any other. I figured I might as well throw my thoughts into a blog so that I can direct people here when I will inevitably get asked again in the future.

Below, you will find each of the P90X3 Schedules and when I believe you could slot Ab Ripper X3 into it. If, however, you don't have Ab Ripper X3, feel free to use either the original Ab Ripper X, Ab Ripper X2, or some other ab/core routine that you wish to use.

First though, a couple thoughts:

  1. P90X3 is very "synergistic" in nature. Nearly every single workout has lots of core engagement that works your abs and core while synergistically working other areas of your body.
     
  2. Keep in mind that seated or prone crunches are quite "outdated." Even within the past 10 years since P90X was released, we have more information as to what builds a strong core. Your core is by far one of the most activated muscle groups in your body on a day to day basis. Nearly every single action you do on a day-to-day basis engages and activates your core. Sitting or laying on the floor to work your abs is fine and all, but what I am trying to say is that there are far better ways to work your core and improve your overall midsection. Which brings me to point #3...
     
  3. I believe that most people ask me when to use Ab Ripper X3 with their regular P90X3 schedules because they believe that working their core will give them a "6-pack." Although this isn't entirely untrue, remember that unless you are terribly, terribly out of shape and sedentary, then you already have a six-pack...it's just hidden under some body fat. In order to get a defined midsection, a well-rounded exercise program (like P90X3) and a healthy diet, specific to your goals and needs, is what will reveal your abs.

Despite reminding people this, most are still insistent on doing more core work, so since it isn't necessarily detrimental to your overall goals to add a 15 minute core routine every couple of days, here is how I would add in some bonus core work:

Classic Schedule

Phase 1

Total Synergistics
Agility X
X3 Yoga + X3 Ab Ripper
The Challenge
CVX + X3 Ab Ripper
The Warrior
Dynamix

Phase 2

Eccentric Upper
Triometrics
X3 Yoga + X3 Ab Ripper
Eccentric Lower
Incinerator
MMX + X3 Ab Ripper
Dynamix

Phase 3

Weeks 9 & 11

Decelerator
Agility X
The Challenge + X3 Ab Ripper
X3 Yoga
Triometrics
Total Synergistics + X3 Ab Ripper
Dynamix

Weeks 10 & 12

Decelerator
MMX + X3 Ab Ripper
Eccentric Upper
Triometrics
Pilates X
Eccentric Lower
Dynamix

Doubles Schedule

Phase 1

Total Synergistics
Agility X + Dynamix
X3 Yoga + X3 Ab Ripper
The Challenge
CVX + X3 Ab Ripper + Dynamix
The Warrior
Dynamix

Phase 2

Eccentric Upper + Accelerator
Triometrics + Dynamix
X3 Yoga + X3 Ab Ripper
Eccentric Lower + CVX
Incinerator + Isometrix
MMX + X3 Ab Ripper + Dynamix
Dynamix

Phase 3

Weeks 9 & 11

Decelerator + Accelerator
MMX + Pilates X
The Challenge + X3 Ab Ripper
X3 Yoga + Agility X
Triometrics + Isometrix
Total Synergistics + X3 Ab Ripper
Dynamix

Weeks 10 & 12

Decelerator + Accelerator
CVX + Pilates X
Eccentric Upper + MMX
Triometrics + Isometrix
X3 Yoga + CVX
Eccentric Lower + Dynamix
Dynamix

Lean Schedule

Phase 1

Accelerator
The Warrior
X3 Yoga + X3 Ab Ripper
CVX
Isometrix + X3 Ab Ripper
Agility X
Dynamix

Phase 2

Triometrics
The Warrior
X3 Yoga + X3 Ab Ripper
MMX
Incinerator
CVX + X3 Ab Ripper
Dynamix

Phase 3

Weeks 9 & 11

Decelerator
MMX + X3 Ab Ripper
Eccentric Lower
X3 Yoga
Triometrics
Eccentric Upper + X3 Ab Ripper
Dynamix

Weeks 10 & 12

MMX + X3 Ab Ripper
Decelerator
Triometrics
Pilates X
Decelerator
CVX
Dynamix

Mass Schedule

Phase 1

Total Synergistics
Agility X
X3 Yoga + X3 Ab Ripper
The Challenge
Pilates X
Incinerator
Dynamix

Phase 2

Eccentric Upper
Eccentric Lower
X3 Yoga + X3 Ab Ripper
Eccentric Upper
Eccentric Lower
MMX + X3 Ab Ripper
Dynamix

Phase 3

Weeks 9 & 11

Eccentric Upper
Eccentric Lower
X3 Yoga + X3 Ab Ripper
Eccentric Upper
Eccentric Lower
MMX + X3 Ab Ripper
Dynamix

Weeks 10 & 12

Total Synergistics
Agility X
X3 Yoga + X3 Ab Ripper
The Challenge
Pilates X
Incinerator
Dynamix