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FOCUS T25 GAMMA is an optional third phase in Shaun T’s new fitness program.  Whereas ALPHA and BETA were designed to cover Foundation and Core respectively, GAMMA is about Strength.  Nasty, grueling, circuit style strength.

Because Gamma is optional I’m reviewing it separately to see how it stands or falls on its own merit.  So is it worth the extra cash and thus forcing you to pick beer cans in a northern Canadian ditch so your kids don’t have to eat a steady diet of Kraft Diner for a month?


Once again, the internet will hold back the entire story from to you in the form of Beachbody Coaches whereas I while I alone am untainted by multi-level marketing.  That means I alone am not a Beachbody Coach reviewing their own product.  Thus I alone possess the answers you seek…for everything.  But you all know that.

In your heart, you’ve always known.

What you get:

4 DVD’s and a calendar available in a regular or deluxe package.  The deluxe version includes a Beachbody miniMat and a couple resistance bands.  My opinion?  Don’t bother with the deluxe version unless you’re a member of the 1%.  The regular version is 3 payments of $40 which is about the maximum you’d want to part with for an expansion pack.

ript_t25Rip’T Up

This is primarily an upper body circuit-cardio.  You’ll use light weights due to the high reps as do the cast, but I recommend using a variety as some moves are significantly easier than others.  I mean, for this I can get by with Shaun’s 20lbs bicep curls that go on forever but I’d be lucky to get past 8lbs for arm lifts in Superman position without puking up my lower back.

The 90 degree Shoulder Shrugs look simple but are an absolute nightmare but that’s ok…there’s plenty of push ups to take your mind off that agony.

The cast are not sluffing off either.  Christine has that look on her face at the end that betrays her muscles imminent failure.  I like that, because it tells me I didn’t just buy a video of happy people with perfect teeth who don’t sweat.



A quick warm up then you begin.  Each sequence is done anywhere from 6 to 11 times depending on whether Shaun feels you need more or less.

Again, the weights you choose will be light.  10-12lbs for the average dude and 5-8lbs for the ladies.   It’s curls, squats, push ups, upright rows, tricep presses and closing with some abdominal work.  All-in-all a good 25 minutes of solid work.

Shaun is having some real fun here messing with all our heads right from the slow counts to the comical “Awwwwww SHIznizzy!!”  It’s hard to finish a pyramid when you’re laughing.  Mrs. Parrot commented that such language alterations meant that he must have had a mother.

x_circ_t25Extreme Circuit

It’s like Rip’T Up in a way, but has less of a cardio focus and more slow and controlled movements.  You will also use lighter weights for more reps so choose your weapons carefully as some postures are just plain excruciating.

Want to see if you got what it takes?  Use the chin-up bar when it comes around.  Ouch.  That having been said this is a good workout but might leave you wanting at the end for a little more grit if you’re used to hour long Asylum of P90X style routines.

speed3-t25Speed 3.0

Red shoes and absolutely bitchin’ socks.  If the clothes stand out it universally means your clock is about to get cleaned.

Two rounds of 3 moves with a final round going from start to finish.  It has the same format as Speed 1 and 2 but many moves are replaced with harder ones such as much more push-up varieties.  And it is a killer!  At least in Insanity you get a water break but not here pal.  This one is on par with some Asylum routines…seriously!  You could easily substitute Speed and Agility or Insanity Cardio out for this and not loose anything.

This is listed as a free gift, although in all fairness it’s only fair to include this considering the price.  This is bar none my favorite of the batch.


t25gamma_ratingSo how does FOCUS T25 GAMMA measure up with the rest of the program?  Pretty darn good I would say.  It absolutely fills a gap with some nice weight training to give that extra kick and some workouts like Speed 3.0 are as tough as Asylum.

Now…is it worth the money?  If you have Focus T25 already and the program is clicking with you then I’d say by all means go for it.  Shaun keeps bringing the intensity and Gamma will add a new and awesome dimension you your already purchased program.  This should also be viewed for what it is: an expansion pack and not a stand-alone program.  As such it has all the hallmarks of the original:  Great music, production values and of course, Shaun T.   So based on that I give it a solid 5 out of 5 Feathers for following up on the spectacular FOCUS T25 main program.

Also remember, do not spend the money on the deluxe version as there is no reason to spend twice as much to get a couple bands you may only occasionally use and a crummy mat you could get at WalMart for $10.  To be honest, using resistance bands with this program will be horribly inconvenient.  Stick with just get the disks and you’ll have everything you need.



John Paul Parrot ( aka. The Dysfunctional Parrot ) is a disgruntled Systems Analyst who wanders the Canadian wastelands saving small villages with the power of Kung Fu.  His chair is also a little too close to the twenty year old microwave.  As you can well imagine, this has had certain side effects.



  1. Sarah Spence

    September 10, 2017 at

    I’m short on time. I’ve done p90x3 for a year and need a new goal. Will T25 do the trick. I took a few weeks off(waiting for a delayed shipment of piyo) and have just started Piyo but I’m afraid it won’t deliver on its promise. I seriously cannot give up more than 30 maybe 40 minutes everyday. Appreciate your advice.

    • Dysfunctional Parrot

      September 15, 2017 at

      If you’ve done X3, T25 might be a step back, at least for the Alpha Phase. You’re probably right with PiYO…I recall not liking that one. Not enough grit. If time is your enemy and you want something with teeth then consider Max 30 over T25,

      • Adad F

        August 28, 2022 at

        Hi, love your BeachBody reviews, and if you still replying comments, i was wondering what do you recommend me if I’m finishing Insanity the Asylum series (I’m in the 2 final weeks of the hybrid between both volumes) and i want to do P90X3, but i don’t have the chin up bar yet? T25 is an option? Should i skip alpha phase and maybe beta?

  2. Angie Calix

    May 26, 2016 at

    DP, first, love all of your honest reviews! I have done many of these workouts and own a few that I’ve been waiting to try. I appreciate the non-coach perspective and honesty. I did post a question the other day asking about a followup to Insanity. I am wanting to focus more on muscle building (not huge, just better definition). After I finish Insanity, I will have 9 weeks until our cruise. I considered Hammer & Chisel but don’t want to spend the $$ right now. Then I thought of doing the 2nd 2 phases of Body Beast (that will bring me right up to the cruise). I’m not sure if that is a good idea or if you think that just doing a couple rounds of Pure Gamma would work? It is my favorite phase of T25, probably because of the weights and that Speed 3.0 is my all-time favorite Shaun T workout. I know Gamma won’t give me BB results but it will give me something, right? My issue now is that I know I will likely lose weight with Insanity, but my muscles will still be flabby and undefined. Help me make this decision, oh wise Parrot!

    • Dysfunctional Parrot

      May 26, 2016 at

      Yes, Gamma would give good results due to weights being used.

      Another option…and a FREE one at that…is to give Nicky Hollander’s STRONGER a look. It combines strength training and endurance in a very appealing package. There’s a review on this site.

  3. Mari

    May 19, 2016 at

    Hi I’ve been a longtime fan of your blog and honest reviews keep up the good work! By the way, I’m about to finish Insanity Max:30 and I’m worried once I go back to school I will not be able to do another round. Is it a good idea to switch to T25?

    • Dysfunctional Parrot

      May 24, 2016 at

      T25 would be excellent at maintaining your Max 30 gains without running out of gas!

  4. Matthieu Cramers

    May 17, 2016 at

    Hi there, I am at a point where I have completed Max 30, Insanity, Asylum 1 & 2, I’ve done some P90X3 as well. So at the moment I’m doing hybrids or just picking out workouts as I go along. Do you think T25 fits in here somewhere? Maybe the Gamma cycle for variety, days where I’m pressed for time or doubles? Also, I was thinking of getting P90X2, but what equipment do you need to complete it? Thank you

    • Dysfunctional Parrot

      May 17, 2016 at

      X2 would be my choice as well. You’ll need a chin up bar and maybe a heavier set of weights. It also uses the stability ball/medicine ball/foam roller…but you can modify around those. The downside of X2 is that it probably has the highest equipment need out of any program.

      • Matthieu Cramers

        May 17, 2016 at

        Thank you for your answer. As I understand it from your review of P90X2, the stability ball and especially the medicines balls play a big role in the workout with regards to core engagement and core stability. How many medicine balls do you need though to perform the exercises as you should? And should all the balls have the same size/weight? Thanks again :)

        • Dysfunctional Parrot

          May 18, 2016 at

          I was able to get away with one 8lb medicine ball and a basketball. The second ball is only used for stability poses so having 2 med balls is an unnecessary expense. Even if their size is a bit different, just switch hands half way through a sequence.

  5. Andy Allred

    April 17, 2016 at

    Love your reviews! I am currently doing gamma and love this round for the nice definition I am getting in my arms and chest. I feel healthy and great, but I’ve noticed a very distinct lack of ab work happening. Beta for my stomach looking awesome, but I feel like I lost all those gains just 2 weeks into Gamma. Do you have any suggestions for a a good ab routine I can supplement in? Thanks in advance!

    • Dysfunctional Parrot

      April 18, 2016 at

      So many ab workouts to choose from I almost have option paralysis! Fitting in a 10-15 minute ab workout twice a week is good enough to keep your gains. Although in all fairness, the best abs are made in the kitchen!

      The ab routines I generally go to are the original P90X, P90X+ Abs Core Plus, Max 30 Abs, and sometimes Body Beast abs when I’m in a rush. A lot of times I just watch an episode of Dr. Who on Netflix and do my own thing!

  6. aliba

    March 31, 2016 at

    what should we do after finishing gamma

    • Dysfunctional Parrot

      March 31, 2016 at

      The next logical step would be Max 30 if you wish to continue the video workout route. I think that was Shaun T’s intent for post T25 plans.

  7. Zeke

    March 21, 2016 at

    I’m on week 7 of Insanity Max 30 and I’m planning on doing Focus T25 Gamma after I finish.
    Do you think I should start from Alpha instead?

    • Dysfunctional Parrot

      March 21, 2016 at

      No, Alpha would be far too easy after a round of Max 30.

      • Zele

        March 21, 2016 at

        Thanks for the reply!

  8. chiagozie onukwube

    March 15, 2016 at

    Hey, I got the complete t25 package, alpha, beta and gamma. I was new to fitness and did not realize I was skinny fat. After completing the alpha and that beta phase, I lost weight but I did not get the result that I wanted. I was still skinny with some fat at my abdomen area. So I was wondering if gamma could help me gain muscle so as to look lean or if I should switch to another program, And if you think I should switch, do you have any suggestions?

    • Dysfunctional Parrot

      March 15, 2016 at

      Gamma uses weights and is generally more intense so I would think it would help substantially. If you’re looking at developing muscle to a greater extent then another program might help such as P90X3.

  9. Jam

    February 11, 2016 at

    Thanks for the info. I don’t have the “dance in the soul,” lol unless there’s some good tequila involved! But I’m tempted to order Cize just to watch Shaun T & his crew get their groove on in some sweet digs. I’ll be ordering Insanity Max 30 for sure. I was thinking of ordering Bodybeast & incorporating them together. What do you think of Insanity Asylum? Is that a better bet than Max 30?

    • Dysfunctional Parrot

      February 12, 2016 at

      Asylum and Max 30 are quite different. Asylum is more difficult in that it is high intensity sports training ( jumping, lateral movements, some weights ). Max 30 probably has more difficult cardio but less resistance. Asylum workouts are also longer and last in the 45 minute range.

  10. Jam

    February 6, 2016 at

    Sorry, I meant Alpha/Beta/Gamma. I just finished my third week of Alpha (not Beta). Thought I’d clarify. Thanks!

    • Dysfunctional Parrot

      February 6, 2016 at

      In your situation and for your age I’d go for Max 30. It’s a natural progression to T25 and will kick your can. I’d only go for CIZE if you have the “dance in your soul”. :) Hammer and Chisel is also a good option but you might find the style of cardio you like to be lacking in it compared to what Shaun can dish out. But if you like more weight it is a good thing to add to your library for sure.

  11. Jam

    February 6, 2016 at

    Just stumbled across your reviews today as I was deciding on another BB program to order. I think your reviews are awesome and totally on point. I did the T25 Beta/Alpha/Gamma program in 2015 & enjoyed it because it was quick but effective & I’m a big fan of Sean T’s training style. I decided to do it again & just finished my third week of Beta. I have to say though that I’m missing weight lifting in the Beta phase. I’ve had to add some extra weight routines through the weeks to feel better. I’m trying to decide which program to do next after I’ve finished T25 again. I’ve done Insanity numerous times & LOVE it. I’ve done P90X too but Tony just gets on my nerves way too much. I was thinking of Cize, Insanity Max 30, Bodybeast or The Hammer’s Master & Chisel. Which of those would you recommend the most? (I’m a fit female under 35. I always love cardio but I like weight lifting too.)

    • Steve Reagin

      February 10, 2016 at

      I’ve done P90X multiple times, and I turn Tony and the music off and use my own music. Once you’ve done it a couple of times, you know what to do without him.

  12. Emily

    November 6, 2015 at

    hey, I am about to finish beta phase and I still need to lose more weight, is gamma phase going to help losing weight or should I skip it and start with Insanity -or any other program-? Thank you so much

    • Dysfunctional Parrot

      November 7, 2015 at

      You could indeed go the Gamma route. And yes, while Gamma is pretty good, you’re almost better off saving the few extra dollars and getting Max 30 instead. If going to an extreme level is your desire then I’d go that route.

  13. Nikos

    April 27, 2015 at

    Hello everyone I had a a couple of quick questions. I finished Alpha and Beta and I’m ready to move onto Pure Gamma. I see on the Gamma schedule it says Friday is a double day (as per usual) but I only see 1 workout listed for Friday not 2. What do I do as a double day on gamma Fridays? Please help!

    Also, when I’m finished with both Gammas, can i start over from Alpha to the end again or is that bad because there isn’t any weightlifting in Alpha so I figured I’d confuse my body and lose muscle. What’s best to repeat for months and months?

    • ktern

      May 8, 2015 at

      just follow the schedule as it’s written. or my personal suggestion if you’re up for it (and happen to own it) is to tack on asylum 2’s ab shredder, because gamma is missing a good dedicated ab workout

      alpha is pretty easy compared to the other phases, so cut it down to a week or two as recovery if you plan to cycle t25 continuously

  14. TGenel

    December 9, 2014 at

    Do you have a review on the additional dvd Core Speed?? Thanks.

    • Dysfunctional Parrot

      December 9, 2014 at

      I forgot to do Core Speed?? I am totally going to fix that in the next day or so.

      In the meantime, here’s my Diet Coke review of Core Speed: It rocks. This particular workout is balls-to-the-wall the best workout of the entire T25 package. The music is excellent, the tempo perfect, and the intensity on par with Asylum…albeit for 25 minutes. It’s like Speed 3.0 only as expected, you utilize your core a bit more.

      For the workout that’s my favorite, I’m amazed I forgot to include it! Bad Parrot.

      • TGenel

        December 9, 2014 at

        My bad…you’re not a bad parrot at all, you did, review it on part 2. Thanks for your quick response. Looking forward your Insanity Max 30 review!!

  15. Steve MacKenzie

    October 13, 2014 at

    I ended up just buying the Gamma phase. It was expensive but I reasoned that the Alpha phase would be throw aways and Gamma was going to be more intense than Beta. I use it as part of a hybrid and mix it up with Some Beast and other Shaun T stuff. I never regretted getting it but I wish the price point was more realistic. I also wish they would have done a Delta series but alas for the time being we will have an Insanity sequel.

  16. Frank Critelli

    August 1, 2014 at

    I’m going to be starting T25 next week. When can you start the Gamma phase?

    • Dysfunctional Parrot

      August 1, 2014 at

      Ideally Gamma starts either after you’ve finished the program once, or in some cases as a replacement for Beta if you’re feeling like you’ve got Charlie Sheen in your veins.

      Just watch out for Gamma Core Speed. That sucker is a monster!

  17. JMLM

    July 28, 2014 at

    When would you recommend using the chin up bar?

  18. Allstarme79

    June 20, 2014 at

    I notice that the schedule for gamma says do a double on Friday as always but doesn’t list two. Should you just do the same one twice?

    • Jamison36

      July 3, 2014 at

      There are 2 schedules with gamma. One does not have you double up on Fridays while the other one has you double up with videos from Alpha and Beta. I believe it’s up to the person and what they want out of it.

  19. JonB

    February 25, 2014 at

    Thanks for the great review. Very entertaining and informative.

  20. H Blanchette

    February 23, 2014 at

    Great review – thanks! Better double check on the price though; that’s THREE payments of $40 + $20 shipping for the basic set ($140 total). Not $60 as quoted above…

  21. SJackson

    February 18, 2014 at

    Thanks for the reviews! I used them to make the decision to purchase the entire set. Thanks for sharing with us!

  22. David Horton

    February 13, 2014 at

    This is a terrific review that addresses almost all questions people will have. I do disagree on one point, however: I think that bands are as good (maybe even better) than weights for 4/5 of the weighted T25 workouts, mostly because it means that you can use a larger variety of weights. Shaun doesn’t really give you time to run back and forth from a weight bench and so while I could easily use a pretty heavy weight for exercises like lawn mower rows, I definitely wouldn’t use more than 10-12 lbs for some of the prolonged shoulder presses. I prefer bands for this reason; for me, I have enough experience with them that one band can serve as the equivalent weights for a huge variety of weights and allow me to get the resistance I need for whatever workouts I’m doing.

    • Michael

      July 22, 2014 at

      I disagree they ,may be better in some instances for example if your are traveling its hard to carry tons of weight. However, I used dumbbells and got more out of it. The reason is one just like the modified workout they dont show it alot so you have to basically wait to see what he is doing to copy it also on some of the moves you dont get as much resistance. For example the weighted squats if you use the dumbbells you get resistance as you go up and down equally, while with the bands you get resistance while your up then as you go lower the band has less resistance because its not stretched out as much. Then you have the problem of how far apart you standing can have bigger impact compared to dumbbells. Also when you go back with weights it is a bit easier to up it and to easily mark where you were at. I lifted 15 lbs on this and 10 on that or eventually I did 15lbs on everything but some of the presses and deadlifts to squats i struggled.
      With the bands you either are grabing different bands or you are looping it and/or standing different distance which can be hard to improve and measure. If your good with the bands and know how to loop and make them give you more resistance go for it however, to people not well versed I wouldnt do that as it can become hard to remember how big you looped it or did I stand this far apart.

      My idea is to buy a dumbell set that goes up to a certain weight and use a certain weight which I hope will even out my arms and build strength well. My plan is to slowly increase the weight I use for the whole workout so initially this might cause you to have two weights or you may have to stop midway through certain exercises. The way I see it is do what works for you and if you like bands better get them if you dont get weights.

    • Steve MacKenzie

      October 13, 2014 at

      I disagree. Bands are good if you travel but you do not get the full range of resistance. I Always have my dumbbells close enough on the floor I can grab whichever ones I need.

  23. elctronyc

    January 22, 2014 at

    hello, I post before talking about a hybrid between P90x3 and beast workout but after this review i decided to use just T25. However, I will combine the alpha an beta workouts with the gamma workout. so it will be 3 days of alpha and 2 days of gamma. I have been lifting 35 lb. in my regular workout. Therefore, My concern is that if you think it is safe to use 35 lb. of weight for the gamma workouts?

    • ktern

      February 2, 2014 at

      i don’t know what your “regular workout” consists of. it probably isn’t this, though, and i would start lower (maybe 15 or 20), then add weight if it seems too easy somehow

    • Dysfunctional Parrot

      February 2, 2014 at

      T25 Gamma is not really designed for high weight/low reps. It’s more cardio-circuit so the weight would indeed be around 15-20 ( high reps/low weight ) as ktern suggested. I highly doubt anyone would ever utilize 35lbs in T25.

  24. 1st4fitness

    November 12, 2013 at

    I used to always go down the gym to do a workout, but this took me around 2 hrs per day, 3 times a week.
    Now thanks to your review, I’ve got hold of a copy of the T25 workout videos and I’m saving myself hours per week.

  25. Video addict

    September 22, 2013 at

    Yikes weights not waits lol.

  26. Video addict

    September 22, 2013 at

    It took me awhile to warm up to T25, but I am excited about gamma and adding in more weights. I enjoy lifting waits. I endure cardio. Good review. Thanks. I wasn’t sure whether to order it or not.

  27. ktern

    August 21, 2013 at

    great review as always :)

    not sure if you noticed, but shaun t is packing 15 lbs weights here instead of 20 (as in asylum / asylum 2). maybe you’ll feel better about whatever you’re lifting, i know i do!

    IMO gamma even works pretty well standalone if you sub asylum 2’s ab shredder for friday’s repeat days. fits the theme in terms of runtime and pain level, and balances it all out more

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