21/02/2024
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Peloton’s new strength training program was officially announced today. Andy Speer’s new Total Strength: Density Training program is a 4-week training program on the Peloton platform. According to Andy, it’s designed as a goal-oriented program to help you build lean muscle mass and change your body composition. The schedule was teased last week in an email to some members and has now been officially released.

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Note that even though it is called a program and designed with a specific structure as a program, it is not officially released as a formal Peloton program. Instead, you can find all of the Total Strength Density Training lessons with Andy Speer organized into a collection. However, as always, you can find a list of all classes below just as you can with any other Peloton program. The schedule will be released one week at a time (at 10am ET every Monday) until all 4 weeks are available on June 5, 2023, with week 1 releasing today. So, if you’re wondering how to join Andy Speer’s Total Strength Density Training program on Peloton, just go through the classes one by one, there’s no way to “officially” join.

Total Strength: Density Training with Andy Speer classes are available immediately to all members, not just those of the Peloton Guide. However, for those taking classes with the Peloton Guide, classes will have the rep tracking feature enabled to track reps and the overall amount of weight lifted.

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New Total Strength Density training program with Andy Speer. Peloton image credit.

What is Peloton Density Training? Andy Speer took to Instagram Live this week to answer this question and more. According to Andy, Peloton density training is designed in a way that you take a specific amount of time and each week increase the amount of work you’re doing in each time period. You’ll be increasing the reps, or weight, week to week and month to month so the volume of work you’re doing increases over time.

Andy clarified that Total Strength: Density Training is an intermediate level program. While the moves and exercises are intermediate, it will lean toward the advanced in terms of how intensely you’ll execute the moves. It’s designed to push your strength and conditioning limits using simple, core exercises.

He recommends that you follow at least his Total Strength 1 workout program so you have a foundation of knowing what the exercises are, as well as having developed the ability to be able to take these 20-30 minute classes. He says you don’t necessarily have to have taken Total Strength 2 or Ben Alldis’ The Stronger You program, however, the more experience you have, the better, because you’ll have a better idea of ​​which weights to choose for each one the more and better plan your pace.

There are 3 classes each week. Day 1 is 30 minutes, day 2 is 20 minutes, and day 3 is 30 minutes. Days 1 and 3 are full-body workouts with exercises like presses, pull-ups, rows, deadlifts, and more. Day 2 focuses more on the upper body and core, but is still classified as full body.

Andy recommends taking day 1 Monday, day 2 Wednesday and day 3 Friday (or similar). However, he says you can continue to add your cardio workouts however you like while doing this plan, and he also says you could fit another longer format strength workout (like Friday 45 or Saturday 60) into your schedule. If you do, he recommends doing one of two formats: Day 1 Monday, Day 2 Tuesday, Day 3 Thursday, Extra Workout Saturday. Or, you would do day 1 Monday, day 2 Wednesday, day 3 Thursday, and extra training Saturday.

You can find full details and the full list of classes in Andy Speer’s Total Strength: Density Training program below. As always, you can find information about all of Peloton’s programs here.

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Overview of Peloton’s “Total Strength: Density Training” program with Andy Speer

Peloton’s “Total Strength: Density Training” Program with Andy Speer Description

Here is the official description of the “Total Strength: Density Training” program on Peloton with Andy Speer: “Welcome to Total Strength: Density Training. This 4-week program is designed to build muscle mass through a series of fast-paced, full-body workouts that will push you to your limits. Peloton, get ready to repeat it. “

Peloton’s “Total Strength: Density Training” program with Andy Speer Badges

Unfortunately, because this program is being released as a compilation and not a formal program, there is no badge available for Andy Speer’s Total Strength Density Training Program and Classes.

Schedule and class list for Peloton’s “Total Strength: Density Training” program with Andy Speer

Below is a list of classes for each week that are part of the program. As noted above, these are released in a collection rather than a syllabus, so you can choose when to take the lessons more easily than you can with typical syllabuses. However, as always you can click on any class name in the list below to find it, where you can then bookmark it or add it to your stack and grab it now if you wish.

Note that Peloton also has a handful of other stretching, warm-up, and mobility classes available to complement your full program as needed. We will list them at the bottom of the program

1 week schedule and class list for the “Total Strength: Density Training” program with Andy Speer

Week 1 is our benchmark. Andy introduces you to rep blocks and movements. Your goal is to complete 9 rounds. Take each class once with rest, recovery or cardio in between.

Day 1 Lesson 1 – 5 min Introduction to Density Training – Andy Speer – 2023-05-15 @ 10:00 AM ET

Day 1 Lesson 2 – 30 mins Total Strength: Density Training – Andy Speer – 2023-05-15 @ 10:00 AM ET

Day 3 Lesson 1 – 20 min Total Strength: Density Training – Andy Speer – 2023-05-15 @ 10:00 AM ET

Day 5 Lesson 1 – 30 mins Total Strength: Density Training – Andy Speer – 2023-05-15 @ 10:00 AM ET

Week 2 schedule and class list for the “Total Strength: Density Training” program with Andy Speer

The lessons will be released on May 22, 2023

Week 3 schedule and class list for the “Total Strength: Density Training” program with Andy Speer

The lessons will be released on May 29, 2023

Week 4 schedule and class list for the “Total Strength: Density Training” program with Andy Speer

The lessons will be released on June 5, 2023

List of warm-up, mobility and stretching classes for the “Total Strength: Density Training” program with Andy Speer

5 Minute Full Body Warmup – Andy Speer – 2023-05-15 @ 10:00 AM ET

10 Minute Full Body Stretch – Andy Speer – 5/15/2023 @ 10:00am ET

20 mins Full Body Mobility – Andy Speer – 2023-05-15 @ 10:00 AM ET

If you’d like to find details on other Peloton training programs, you can check out our page here for a list.

You can find the new Total Strength Density Training program with Andy Speer on the Peloton platform here.


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Chris Lewis

Chris Lewis is the creator and founder of Pelo Buddy. He bought his Peloton in 2018 and uses all the different devices: Peloton Bike, Tread, Row and Guide. He has been involved in the fitness industry for more than a decade, previously co-founding the websites Mud Run Guide and Ninja Guide. You can find it in the #PeloBuddy leaderboard.


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