New Peloton Total Strength: Density Training Program with Andy Speer (Collection of classes)

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

Note that even though it is called a program, and designed with a specific structure like a program, it is not officially being released as a formal Peloton program. You can instead find all the Total Strength Density Training classes with Andy Speer organized into a collection. However, as always, you can find a list of all the classes below just like you can with any other Peloton program. The program is being released one week at a time (at 10:00am ET each Monday) until all 4 weeks are available on June 5, 2023, with the first week being released today. So if you’re wondering how you join Andy Speer’s Total Strength Density Training program on Peloton – you just take the classes one by one, there is nothing to do to “officially” join.

Classes in Total Strength: Density Training with Andy Speer are available to all members immediately – not just those on the Peloton Guide. However, for those who take the classes with the Peloton Guide, the classes will have the rep tracking feature enabled to track your reps & overall amount of weight lifted.

New Total Strength Density Training program with Andy Speer. Image credit Peloton.

What is density training on Peloton? Andy Speer took to Instagram live this week to answer that question, and others. According to Andy, Peloton’s density training is designed so that you take a specific block of time, and each week, you increase the amount of work you are doing in each time block. You will increase either the reps, or the weight, week to week and month to month so that the volume of work you are doing is increasing over time.

Andy clarified that Total Strength: Density Training is an intermediate level program. While the moves & exercises are intermediate, it will edge towards advanced in terms of the intensity you’ll be performing the moves at. It is designed to push your strength & conditioning limits by using simple foundational exercises.

He recommends that you have taken at least his Total Strength 1 training program, so that you have the foundation of knowing what the exercises are, as well as having built up the capacity to being able to take these 20-30 minute classes. He says you don’t necessarily need 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 what weights to pick for each more, and plan your pace better.

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

Andy recommends you take Day 1 on Monday, Day 2 on Wednesday, and Day 3 on Friday (or similar). However, he does state that you can continue to add in your cardio workouts however you want while doing this program, and also says that you could fit one more longer format strength workout (like Friday 45, or Saturday 60) in your schedule. If you do that, he recommends doing one of two formats: Day 1 Monday, Day 2 Tuesday, Day 3 Thursday, Extra Workout on Saturday. Or, you would do Day 1 Monday, Day 2 Wednesday, Day 3 Thursday, and Extra Workout Saturday.

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

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 for “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 through a series of fast-paced full body workouts that will push you to your limits. Peloton, get ready to rep it out. “

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

Unfortunately, since this program is being released as a collection, and not a formal program, there is no badge available for Andy Speer’s Total Strength Density Training program & classes.

Schedule & Class List for Peloton’s “Total Strength: Density Training” Program with Andy Speer

The following is a list of the classes for each week which are part of the program. As noted above, these are being released into a collection rather than a program, so you can pick and choose when to take the classes more easily than you can with typical programs. However, as always 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.

Note that Peloton also has a handful of other stretch, warm-up, and mobility classes available to compliment the full program as needed. We’ll list those at the bottom of the schedule

Week 1 Schedule & Class List for “Total Strength: Density Training” Program with Andy Speer

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

Day 1 Class 15 min Intro to Density Training – Andy Speer – 05/15/2023 @ 10:00am ET

Day 1 Class 230 min Density Training: Week 1, Day 1 – Andy Speer – 05/15/2023 @ 10:00am ET

Day 3 Class 120 min Density Training: Week 1, Day 2 – Andy Speer – 05/15/2023 @ 10:00am ET

Day 5 Class 130 min Density Training: Week 1, Day 3 – Andy Speer – 05/15/2023 @ 10:00am ET

Week 2 Schedule & Class List for “Total Strength: Density Training” Program with Andy Speer

You know the moves, and in week 2, you have a goal to beat. Push the pace, lock in, and get ready to rep it out. Take each class once with rest, recovery or cardio in between.

Day 1 Class 130 min Density Training: Week 2, Day 1 – Andy Speer – 05/22/2023 @ 10:00am ET

Day 3 Class 120 min Density Training: Week 2, Day 2 – Andy Speer – 05/22/2023 @ 10:00am ET

Day 5 Class 130 min Density Training: Week 2, Day 3 – Andy Speer – 05/22/2023 @ 10:00am ET

Week 3 Schedule & Class List for “Total Strength: Density Training” Program with Andy Speer

You’re halfway there. Time to dig deep and keep pushing for more rounds. Take each class once with rest, recovery or cardio in between.

Day 1 Class 130 min Density Training: Week 3, Day 1 – Andy Speer – 05/29/2023 @ 10:00am ET

Day 3 Class 120 min Density Training: Week 3, Day 2 – Andy Speer – 05/29/2023 @ 10:00am ET

Day 5 Class 130 min Density Training: Week 3, Day 3 – Andy Speer – 05/29/2023 @ 10:00am ET

Week 4 Schedule & Class List for “Total Strength: Density Training” Program with Andy Speer

Classes will be released on June 5, 2023 at 10:00am ET

Warm-Up, Mobility & Stretch Class List for “Total Strength: Density Training” Program with Andy Speer

5 min Full Body Warm Up – Andy Speer – 05/15/2023 @ 10:00am ET

10 min Full Body Stretch – Andy Speer – 05/15/2023 @ 10:00am ET

20 min Full Body Mobility – Andy Speer – 05/15/2023 @ 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.

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




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Chris Lewis
Chris Lewis is the creator & founder of Pelo Buddy. He purchased 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 & Ninja Guide. You can find him on the leaderboard at #PeloBuddy.

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