Peloton’s new Split Programs: In-depth breakdown

For the first time, Peloton has released strength focused split programs for its members. These programs are designed to be repeated for four weeks, with specific days designated to work various muscle groups. While a very traditional approach to strength training, it is new to Peloton members.

The split programs have been made available as Peloton Guide exclusives for the first seven weeks. However, with the links below, all Peloton members can take them without having to wait.

Peloton Split Program overview

There are four programs, led by four different instructors, each made up of a week’s worth of training. Split training is widely accepted as an effective approach to strength training. Each of these week long programs are intended to be repeated.

These new Peloton split program classes are led by instructors Adrian Williams, Callie Gullickson, Matty Maggiacomo, or Robin Arzón. If you take any one of the classes within these programs, you will hear the coach admit, “This is how I train.”

The four new programs are each either three or five workouts and are meant to be taken over the course of a week. And the week long programs, as a whole, are meant to be repeated. This is not really made clear anywhere outside of hearing the coach talk through the classes.

In order to make the best decision on which of these split programs might be best for you, we’ve broken each one down. Below you can see what is involved with each workout. The programs are Guide exclusives for the first seven weeks (until early June).

If you do not have access to a Peloton Guide, click the workout title links below. This way you can add a workout to your stack, to be taken on whichever platform or equipment you’d like. Keep in mind, stacking and taking the classes outside of the Guide will exempt you from earning the Program badge.

3-Day Intermediate Split with Callie Gullickson

Day 1 – 45 min
Back, Biceps & Legs
Warm Up 6:00
Demo/Rest 1:00
4x0:40 Dumbbell Squat
0:20 Rest
Demo/Rest 1:20
3x0:40 Bent Over Row
0:20 Rest
Demo/Rest 1:20
2x0:40 Single Leg Deadlift
0:20 Rest
Demo/Rest 1:20
3x:0:30 Dumbell Sumo Squat
0:20 Transition
0:30 Lateraal Lunge
0:20 Rest
Demo/Rest 1:00
3x:0:30 Renegade Row
0:20 Transition
0:30 Bicep Curl
0:20 Rest
Demo/Rest 1:40
8:00 EMOMReverse Lunge
Cross Body Curl
Reverse Fly
Wide Grip Bent-Over Row
Demo/Rest 1:30
0:20 Squat Jump
0:20 Rest
0:30 Zottman Curl
0:20 Rest
0:20 Squat Jump
0:20 Rest
0:30 Hammer Curl
0:20 Rest
0:20 Squat Jump
0:40 Rest
0:30 Bicep Curl
Day 3 – 30 min
Chest, Shoulders & Triceps
Warm Up 3:00
Demo/Rest 1:00
3x:0:40 Neutral Grip Chest Press
0:20 Rest
Demo/Rest 0:50
AMRAP 1:20Neutral Grip Chest Press
Skull Crusher
Demo/Rest 1:10
4x0:30 Overhead Press
0:20 Rest
Demo/Rest 0:45
AMRAP 1:20Overhead Press
Overhead Extension
Demo/Rest 1:30
3x:0:20 Tricep Kickback
0:20 Rest
Demo/Rest 1:20
EMOM 6:00Chest Fly
Lateral Raise
Demo/Rest 2:00
0:35 Push Up
0:25 Rest
0:35 Pike Push Up
0:25 Rest
0:35 Tricep Push Up
0:10 Rest
0:15 Push Up
Day 5 – 30 min
Legs & Core
Warm Up 4:00
Demo/Rest 1:00
3x:0:40 Romanian Deadlift
0:15 Transition
0:25 Dead Bug
0:20 Rest
Demo/Rest 1:20
2x:0:20 Split Squat
0:10 Rest
0:20 Split Squat
0:10 Transition
0:20 Reverse Lunge
0:20 Transition
0:20 Hollow Body
0:05 Transition
0:15 Scissor Kick
0:20 Rest
Demo/Rest 1:30
2x:AMRAP 2:00
Hip Bridge
Clamshell
+
0:10 Transition
0:20 High Plank
0:30 Rest
Demo/Rest 1:30
3x:0:20 Goblet Squat
0:10 Rest
Rest 0:20
3x:0:20 Dumbbell Swing
0:10 Rest
Rest 0:20
3x:0:20 Tuck Up
0:10 Rest
Rest 0:20
0:30 Squat Jump

5-Day Intermediate Split with Matty Maggiacomo

Day 1 – 30 min
Back & Biceps
Warm Up 5:00
Demo/Rest 1:00
4x:0:45 Renegade Row
0:15 Transition
0:45 Reverse Fly
0:15 Transition
0:45 Superhuman
0:15 Transition
Demo/Rest 1:00
3x:1:00 Bicep Curl
1:00 Crossbody Curl
0:15 Transition
0:30 Hammer Curl
0:20 Transition
0:45 Hammer Curl
0:30 Transition
1:00 Hammer Curl
Day 2 – 30 min
Legs & Shoulders
Warm up 5:00
Demo/Rest 1:15
4x:0:30 Deadlift
0:15 Transition
0:30 Dumbbell Squat
0:15 Transition
0:45 Front to Back Lunge
0:15 Transition
Demo/Rest 1:00
0:35 Overhead Press
0:20 Transition
0:40 Push Press
0:20 Transition
0:45 Front Raise
0:20 Transition
0:35 Overhead Press
0:20 Transition
0:40 Push Press
0:20 Transition
0:45 Lateral Raise
0:20 Transition
0:35 Overhead Press
0:20 Transition
0:40 Push Press
0:20 Transition
0:30 Front Raise
0:05 Transition
0:30 Lateral Raise
Demo/Rest 0:45
1:30 Lateral Raise w/Isometric Hold
Day 4 – 30 min
Chest & Back
Warm Up 5:00
Demo/Rest 1:00
0:40 Renegade Row
0:20 Transition
0:45 Reverse Fly
0:20 Transition
0:40 Superhuman
0:20 Transition
3x:0:35 Bent Over Row
0:20 Transition
0:40 Reverse Fly
0:20 Transition
0:40 Superhuman
0:20 Transition
Demo/Rest 1:15
3x:0:45 Neutral Grip Chest Press
0:15 Transition
0:45 Chest Fly
0:15 Transition
0:30Push Up
0:30 Transition
Demo/Rest 0:35
1:25 Renegade Row
Day 5 – 30 min
Legs & Core
Warm Up 5:00
Demo/Rest 1:00
3x:0:40 Deadlift
0:15 Transition
0:40 Deadlift
0:15 Transition
0:40 Goblet Squat
0:15 Transition
0:40 Lateral Lunge
0:15 Transition
0:40 Lateral Lunge
0:20 Transition
Demo/Rest 1:00
3x:0:30 Woodchop
0:30 Woodchop
0:10 Transition
0:50 Russian Twist
0:10 Transition
0:30 Bicycle
0:20 Transition
Day 7 – 30 min
Chest & Triceps
Warm Up 5:00
Demo/Rest 1:00
4x:0:45 Push Up
0:15 Transition
0:45 Neutral Grip Chest Press
0:15 Transition
0:45 Chest Fly
0:15 Transition
Demo/Rest 1:15
3x:0:45 Tricep Kickback
0:15 Transition
0:45 Tricep Push Up
0:15 Transition
0:45 Skull Crusher
0:15 Transition
Demo/Rest 1:15
1:00 Skull Crushers w/Isometric Hold

3-Day Advanced Split with Robin Arzon

Day 1 – 30 min
Upper Body: Chest & Tris
Warm Up 6:00
3x:0:35 Neutral Grip Chest Press
0:35 Chest Fly
0:35 Chest Fly
0:10 Transition
0:35 Overhead Extension
0:30 Rest
Demo/Rest 1:00
AMRAP 5:00Neutral Grip Chest Press
Skull Crusher
Rest 1:00
Demo 1:00
AMRAP 5:00Push Up
Tricep Kickback
Rest 1:00
1:00 Tricep Kickback
Day 3 – 30 min
Lower Body & Core
Warm up 5:00
3x:0:45 Lateral Lunge
0:45 Reverse Lunge
0:45 Woodchop
0:45 Woodchop
0:30 Forearm Plank
0:30 Rest
Demo/Rest 1:00
EMOM 5:00Dumbbell Squat
V-Up
Demo/Rest 1:00
AMRAP 5:00Deadlift
Squat Jump
Rest 0:30
1:00 High Plank
0:30 Hollow Body
Day 5 – 30 min
Upper Body: Back & Bis
Warm Up 5:00
3x:0:40 Zottman Curl
0:10 Transition
0:30 Reverse Fly
0:30Concentrated Curl
0:10 Transition
0:30 Concentrated Curl
0:30 Rest
Demo/Rest 1:00
EMOM 6:00Bicep Curl
Bent Over Row
Rest 1:00
Demo 1:00
AMRAP 4:00Renegade Row
Hammer Curl
Rest 0:30
Demo/Rest 1:00
AMRAP 1:30Cross Body curl
Wide Grip Bent-Over Row

5-Day Advanced Split with Adrian Williams

Day 1 – 30 min
Upper Body: Pull
Warm up 4:00
Demo/Rest 1:00
4x:0:30 Hammer Curl
0:05 Transition
0:30 Renegade Row
0:10 Transition
0:30 Bicycle
0:30 Rest
Demo/Rest 1:00
4x:0:40 Mountain Climber
0:10 Transition
0:30 Hammer Curl
0:10 Rest
0:20 Reverse Fly
0:10 Transition
Demo/Rest 1:00
4x:0:20 Bent Over Row
0:20 Bent Over Row
0:10 Transition
0:30 High Plank
0:10 Transition
Day 2 – 30 min
Legs & Shoulders
Warm Up 4:00
Demo/Rest 1:00
4x:0:30 Dumbbell Squat
0:30 Overhead Press
0:05 Rest
0:25 Alternating Lunge Jump
0:30 Rest
Demo/Rest 1:00
EMOM 7:00Deadlift
Demo/Rest 1:00
4x:0:30 Lateral Raise
0:05 Transition
0:30 Dumbbell Sumo Squat
0:10 Rest
0:20 Squat Jump
0:30 Rest
Day 3 – 30 min
Chest & Triceps
Warm Up 4:00
Demo/Rest 1:00
4x:0:45 Neutral Grip Chest Press
0:15 Rest
0:45 Overhead Extension
0:15 Rest
Demo/Rest 1:00
4x:0:45 Push Up
0:15 Rest
0:45 Tricep Kickback
0:15 Rest
Demo/Rest 1:00
4x:0:30 Tricep Push Up
0:15 Transition
0:30 Skull Crusher
0:15 Transition
1:00 Pike Push Up
Day 4 – 30 min
Legs & Core
Warm Up 4:00
Demo/Rest 1:00
4x:0:40 Front to Back Lunge
0:40 Front to Back Lunge
0:05 Transition
0:25 Forearm Plank
0:10 Rest
Demo/Rest 1:00
4x:0:35 Bicycle
0:10 Transition
0:35 Dumbbell Squat
0:05 Transition
0:25 High Plank
0:10 Transition
Demo/Rest 1:00
4x:0:45 Deadlift
0:05 Transition
0:30 Twisting Mountain Climber
0:10 Transition
1:00 Squat Jump
Day 5 – 30 min
Shoulders & Triceps
Warm Up 4:00
Demo/Rest 1:00
4x:0:30 Skull Crusher
0:10 Rest
0:30 Overhead Press
0:30 Rest
Demo/Rest 1:00
4x:0:30 Push Press
0:15 Rest
0:30 Tricep Kickback
0:30 Rest
Demo/Rest 1:00
4x:0:30 Overhead Extension
0:15 Rest
0:30 Lateral Raise
0:30 Rest
Demo/Rest 1:30
1:00 Overhead Carry

Connect the Watts’ Take

This style of programming is risky for Peloton. Known for supplying an endless stream of fresh content, bringing their members a week worth of strength classes and asking them to repeat the program again… and again… and again… isn’t exactly what members are used to. What this move says to us at Connect the Watts, is the Peloton Guide is meant to be taken seriously as a strength training tool.

Split training is one of the most widely used styles of strength training, and for good reason. It works. The problem we have with these classes is the intention behind this style of training isn’t made clear to the user. During the classes, the coaches discuss progressions, but in the style of giving an order, versus offering an understanding.

Labeled as Intermediate, Matty Maggiacomo’s program is appropriate for even the greenest beginner. He gives thorough instruction and always demonstrates the simplest substitution for any movement. The problem is, so much talk revolved around the movements throws off the work schedule (more on that later) and makes his program so tailor made to the ‘newbie,’ it’s boring to others for repeating. His program also has the smallest variety of movements.

Callie Gullickson’s program we view as a true intermediate fit. She has the widest variety of movements in her workouts, and expects the users to show up with some baseline knowledge.

Robin Arzon Day 3

Robin Arzon’s program is definitely advanced. She spends the least amount of time demonstrating movements and expects the user to be experienced enough to have smooth transitions and a general knowledge of their abilities (i.e. what weights for which movements). Her program seems to be most ‘repeat-friendly.’

Adrian Williams’ program is probably the most daring of the four. He set up his to be five training days in a row, then two days rest. He has a great understanding of the movements he programmed, and the schedule is very smartly laid out. But Adrian just cannot shake his need for speed, even for a straight strength program. He expects a lot and any user who chooses his program should have decent conditioning.

Taking these classes on the Peloton Guide is a solid experience, although an unnecessary one. The coaches will tell you during class to look at yourself on screen to “check your form,” – we didn’t do that once. The coaches will tell you to keep an eye on the Movement Tracker drop graphic, as it fills to give you points for moving during that whole work period. We also did not look at that.

So why was using the Peloton Guide a good experience? Simply because of the improved UI which allows you to see the upcoming movements and the intervals of time. This had me feeling a lot more in control of the workout, and able to make smarter decisions on weights and rest.

Example of Peloton Guide screen metrics

An interesting find is in the workout details that show breakdown of time by movement. They seem to be written based on how the recorded workout actually ran, and not necessarily how the coach had it written. For example, when you’re looking at the class details on Peloton of, say, any class in the Matty program, the times look chaotic. Our breakdowns are below; we tried to true them up as much as we could to how we believe the workouts were actually written by the coaches.

As viewed on Peloton
Demo/Rest 1:00
4x:0:45 Renegade Row
0:15 Transition
0:45 Reverse Fly
0:15 Transition
0:45 Superhuman
0:15 Transition
CTW interpretation

Overall, these programs are definitely not the pinnacle of strength training, but they’re an exciting introduction from Peloton. If the next round of split training releases has the coaches talking in a way that’s a little more timeless, giving a little more information about split training intention and suggestions for conditioning complimentary to the workouts, I think they’ll find a tribe of members who will happily hashtag this training style into the Peloton cosmos.

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