Ben Alldis has a new 4-day split strength training program on Peloton, which is classified as an intermediate level training program.
This program is now available, along with his older 3 day split program and his 5 day split programs.
Ben teased the structure of the program, saying that “We’re lifting heavier, working harder, and pushing toward hypertrophy. You should feel challenged by those last few reps, but trust me—this is where the magic happens 👊🏼 If you’re breezing through, grab heavier weights and get after it”
He went on to talk about how you should be seeing progressive overload if you repeat this program as it is designed, saying “This program is all about progressive overload—it’s not just about showing up; it’s about showing up STRONGER. To get the most out of this split, track your weights, reps, and how you’re feeling after each session. This is your chance to build muscle, gain confidence, and hit those PRs. The weekly program is designed to be repeated for maximum results.”
He concluded by saying that you could add in cardio as you want/need to supplement this, but, to make sure to take proper rest as “recovery is where the gains live.”
Below you will find full details, the class list, and more about Ben’s new 4 day intermediate split program.
Overview of Peloton’s “Ben Alldis’ Intermediate 4 Day Split Strength” Program
Peloton’s “Ben Alldis’ Intermediate 4 Day Split Strength” Program Description
Here is the official description for “Ben’s Int. 4 Day Split” from Peloton: “Ready to level up your strength? Boost your workout efficiency with split training! This 4 day program targets specific muscle groups for optimal results. Designed to be repeated to build strength and muscle. Track your progress!”
Peloton’s “Ben Alldis’ Intermediate 4 Day Split Strength” Program Badges
It wouldn’t be a Peloton program without badges (you can always find a full list here). You can earn a Bronze badge for completing 2 classes, Silver badge for completing 3 classes, Gold badge for completing 4 classes out of the total 3 classes.
How to join the Peloton Ben Alldis’ Intermediate 4 Day Split Strength program
At time of publishing programs can be joined from the Peloton Bikes, Tread, Peloton Digital app, or the Peloton website. Simply browse to the programs area, find the Ben’s Int. 3 Day Split program, and join the program. You can find it here on the Peloton website.
Schedule & Class List for Peloton’s Ben Alldis’ Intermediate 4 Day Split Strength Program
The following is a list of the classes for each week which are part of the program. Note that as part of Peloton’s relaunch of programs, these classes are “locked” and only available as you progress through the program. However, you can click any class name in the list below to find it, where you can then bookmark or add it to your stack and take it now if you want.
Week 1 Schedule & Class List for Ben Alldis’ Intermediate 4 Day Split Strength program on Peloton
Welcome to Ben’s 4 day program! This targeted training hits all major muscle groups, helping you get stronger with every week you repeat it. Remember, track your progress!
Day 1 – 30 min Upper Body: Push with Ben Alldis – 2025/01/25 @ 10:00am ET
Day 2 – 30 min Legs & Core Strength with Ben Alldis – 2025/01/25 @ 10:00am ET
Day 4 – 30 min Upper Body: Pull with Ben Alldis – 2025/01/25 @ 10:00am ET
Day 6 – 30 min Legs & Core Strength with Ben Alldis – 2025/01/25 @ 10:00am 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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