Peloton has released a new 3-day Split + Row program, taught by Adrian Williams.
This is the second Split + Row Peloton program – Katie Wang has a 4 day Split + Row program that was released last year.
The program is a series of Row bootcamp classes – so combining strength training with some cardio workout.
Adrian’s Split + Row program is a mix of 45 & 30 minute classes. Each class starts with the strength portion of the workout, before finishing with some cardio on the Row. These programs are designed so that they can be repeated, and progress tracked and hopefully improved over time.
Below, you will find a full list of classes & information about Adrian Williams’ 3-Day Split + Row program.
Overview of Peloton’s “Adrian Williams’ Split + Row” 3-Day Program
Peloton’s “Adrian Williams’ Split + Row” 3-Day Program Description
Here is the official description for “Adrian’s Split + Row” from Peloton: “Maximize your workouts by Split training with Adrian. Build muscle and increase your aerobic capacity by targeting specific areas of the body and ending each workout in a cardio finisher. Repeat and track your progress.”
Peloton’s “Adrian Williams’ Split + Row” 3-Day Program Badges
It wouldn’t be a Peloton program without badges (you can always find a full list here). You can earn a custom badge just for this program for taking 3 out of the total 3 classes.
How to join the Peloton Adrian Williams’ Split + Row 3-Day program
At time of publishing, programs can only be joined from the Peloton Bikes, Tread, Row, Guide, the Peloton iOS app, or the Peloton Android app. They are no longer accessible from the Peloton website or TV apps. You can browse to the programs area, find the Adrian’s Split + Row program, and join the program.
Schedule & Class List for Peloton’s “Adrian Williams’ Split + Row” 3-Day Program
The following is a list of the classes for each week which are part of the program. With the launch of Peloton programs v3.0, these are no longer locked – in other words, you can browse the programs on Peloton hardware or app and take whichever classes you want, on your own schedule. As a reference, you can also find the list of classes in the program below – where you can then bookmark or add it to your stack and take it whenever you want.
Week 1 Schedule & Class List for Adrian Williams’ 3-Day Split + Row program on Peloton
Day 1 – 45 min Upper Body Push + Row with Adrian Williams – 2025/06/13 @ 12:00am ET
Day 3 – 45 min Upper Body Pull + Row with Adrian Williams – 2025/06/13 @ 12:00am ET
Day 5 – 30 min Lower Body + Row with Adrian Williams – 2025/06/13 @ 12:00am ET
If you would like to find details about other training programs Peloton has, you can check out our page here for a list.
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