Andy Speer Shares Unofficial "Density Deload" Program for After or In Between Density 1 or 2 Peloton Programs

Peloton instructor Andy Speer has created an unofficial mini-program for members to complete in between his density strength training programs. Called “Density Deload”, this is to help your body recover, and prepare for another full program or split strength program afterwards.

Andy announced this mini program via Instagram, saying:

DENSITY DELOAD
You’ve finished Density 2! What’s next?
First thing give yourself a pat on the back, it’s a tough program, you crushed it! 👊🏼
Then deload and repeat.
I designed this Density Deload to focus on movements and moves that you don’t see in the Density 2 program. A healthy dose of rotational work, lateral movements, body weight and lighter weight balance and plyos. Nothing is super heavy.

You can see the full caption from Andy’s post at the end of this article. For those unfamiliar, Andy currently has a number of strength training programs available: Total Strength 1, Total Strength 2, Density Training 1, and Density Training 2. He also has a split strength training program.

Density Training 2 is this most recently launched program, having just become available this past June. This new Density Deload plan from Andy is intended to be taken after completing the Density Training 2 program, to “deload” and work on movements that members will not see in Andy’s density programs. Focuses include rotational movements, lighter weights, and bodyweight exercises.

Andy has curated a list of classes that are designed to be taken 3 days per week: the first two days call for two shorter classes intended to be stacked, and the third day is a 45 minute full body strength class.

Note that this is not an “official” program in that it will not be housed as a grouping in Peloton programs or collections. Rather, it is an unofficial program in that members will have to navigate to the classes themselves. You can see the class list and recommended schedule below

List of classes in Andy Speer’s Density Deload Program (Unofficial)

One of the classes from Andy Speer's unofficial Density Deload program. — One of the classes from Andy Speer’s unofficial Density Deload program.

After taking time to deload for one or two weeks, the goal is to take Density Training 2 again (or another full strength program or split).

Andy explains that there are two ways to approach this if you are retaking Density Training 2 again for a second round. The first is to retest your 12 RMs and start from the beginning. The second is to start the program with your week 3 weights and focus on heavier weights with fewer rounds.

Earlier this year Andy teased that he is working on a Total Strength 3 program.

You can see Andy’s announcement post via Instagram. His complete caption is below:

DENSITY DELOAD
You’ve finished Density 2! What’s next?
First thing give yourself a pat on the back, it’s a tough program, you crushed it! 👊🏼
Then deload and repeat.
I designed this Density Deload to focus on movements and moves that you don’t see in the Density 2 program. A healthy dose of rotational work, lateral movements, body weight and lighter weight balance and plyos. Nothing is super heavy.
There are a few ways to approach deload weeks depending on your program and goals. I wanted to give your system fresh stimulus, both mentally and physically. Have fun, move and groove, don’t count your reps! 😆
I suggest doing this deload block for 1-2 weeks then another round of Density 2. Or you can try another split. You’ll feel fresh and ready to get the heavies back in your hands!💪🏼
Here are 2 options for round 2:
1. Retest your 12 RM and start from the top.
2. Start with your week 3 weights and focus on on heavier weights with fewer rounds. Working towards 5-6 rounds for the bilateral sets and 4-5 rounds for the unilateral sets by week 4. (Day 3 is an exception. Arms and abs just keep the pump going and don’t go super heavy)
DENSITY DELOAD
DAY 1
30min Full Body – 7/18/24
10min Core – 7/15/24
DAY 2
20min Body Weight – 7/22/24
20min Glutes and Legs – 7/15/24
DAY 3
45min Full Body 5/20/24
Stay Strong👊🏼

As a reminder, you can find list and details on all Peloton programs here, including a list of classes in each one.

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