If you’ve been hunting for a Peloton program that actually delivers on the heavy lifting promise, the Andy Speer Advanced 5-Day Split is it. We’re talking heavy lifting, progressive overload, and just enough controlled chaos to keep you coming back for more. 

Quick Takeaways

• Format: 6 classes over 5 days (with 2 recovery days)
• Goal: Hypertrophy-focused training with progressive overload built right in
• Best for: Experienced lifters who know their form and want to get stronger
• Not for: Beginners or anyone uncomfortable with heavy weights
• Bonus tip: Mobility and stretching are your secret weapons for surviving and thriving in this program
• Need a tracker for this split? We’ve build one for you!  You can download it here.

The Big Picture

Andy Speer’s new 5-Day Advanced Split is a hypertrophy-focused program designed for people who are serious about lifting heavy and building muscle. Over the course of five days, Andy takes you through targeted muscle group sessions, building in significant recovery time between blocks of work and giving you clear, repeatable structures so you can track your progress over the recommended 4–6 weeks. (Note: This is a one-week split meant to be repeated over 4-6 weeks, and up to 8 if you’re willing to take it a little bit further. There are not multiple unique weeks.)

The Schedule

• • Day 1: 45-minute Legs & Core 
  • Day 2: 30-minute Chest & Triceps
  • Day 3: 45-minute Back & Biceps
  • Day 4: 30-minute Shoulders & Triceps
  • Day 5: 45-minute Full Body Strength
  • Days 6 & 7: Recovery

• Bonus: 15-minute Full Body Mobility class

5-Day Split FAQs

Can You Combine Days?

Technically yes… but you probably won’t want to. Because this split is so well-structured, doubling up would mean something like combining Days 1 and 2 — an hour and 15 minutes of pure strength work, which is a lot of strength training for one day. Programmed as is, this format is sustainable and effective.

Is This a Hypertrophy Program?

Yes. This program is a textbook example of progressive overload–the secret sauce for building muscle. Andy, for the most part, provides controlled rep counts, so the main variable is your weight selection. You’ll be able to track your progress week to week, and the format is designed to give your muscles just enough recovery before hitting them again.

Cardio: Yay or Nay?

In my opinion, nay. This split is about building muscle, and excessive cardio will just get in the way and maybe even be counterproductive to your goals. Andy’s workouts will get your heart rate up anyway, so outside of class, keep it easy — a Low Impact Ride or an easy-breezy walk will be plenty.

The Mobility Factor

Andy includes one mobility class in the program, but you shouldn’t stop there. If you want to really see results, add extra stretching and/or mobility work throughout the week. Your future self (and your joints) will thank you. Keep reading for more on this “bonus” class.

How Advanced Is “Advanced”?

If you can confidently perform a variety of strength moves with perfect form through your last rep, you’re ready. If not, work on form first. The “advanced” part comes from heavy lifting and knowing how to manage progressive overload. Beginners build a strength training foundation before starting this program. 

Andy Speer 5-Day Advanced Split: The Program

Day 1: Legs & Core

Duration: 45 minutes
Weights Needed:

• Heavy (20–50 lb range)
• Medium (for core work)
• Andy suggests having two sets of heavies–one mid-heavy, one true heavy–which will recur throughout the week

Welcome to leg and core day–the only leg day of the entire week. Andy starts the week by reminding us who’s boss. Just kidding, he doesn’t.  But, if he did, let’s be honest–it’s the dumbbells. And yes, he brought TWO water bottles to open this split, which sort of feels like a preview (or warning) of what’s to come.

Warm-Up (5 minutes):

• :60 Balance Work — single-leg iso hold → slow knee drive (R/L)
• 10 Side Plank Leg Lifts (R/L)
• High Plank Hip CARs (R/L)
• Alternating Cossacks

Block One: Core + Plyo AMRAP (r = reps)
Weights: 1 Medium

• :60 Weighted Dumbbell Crunch (AMRAP)
• :30 Rest
• Plyo Series:
  • :20 Alternating Lunge Jumps
  • :20 Squat Jumps (with hold at bottom, first round)
  • :20 Skaters
• :15 Rest
• :60 Single-Leg V-Up, Alternating (AMRAP)
• Repeat Plyo Series (this time, no holds on Squat Jumps)

Rest: 2:00

Block Two: Leg Strength (4 sets)
Weights: Heavy or Medium-Heavy (Andy suggests starting with one dumbbell to feel it out)

• Split Squat (L forward, R back) — 5 reps
• Reverse Lunge — 4 reps + :10 ISO hold on 5th rep
• Repeat opposite side

All reps in this block should be controlled and slow — no rushing. And, be sure to leave room for weight progression.

Notes: Andy added a 2nd dumbbell for sets 3 & 4.  I did, too, but drop-setted to medium-heavies (at his suggestion) when I added the 2nd one. 

💡Andy Moment: We all knew it would happen, it was just a matter of when. At 21:40 left in class, Andy couldn’t contain himself any longer and gave his dumbbells some love, declaring that, yes, dumbbells can be cute. 

Rest: 2:00

Block Three: Legs + Core AMRAP
Weights: Medium-Heavies

• Prep Set

• :40 Sumo Squat → :20 Rest
• :30 Tuck Ups → :30 Rest
• Crazy 8s AMRAP (8:00) (r = rounds)
  • 8 Sumo Squats
  • 8 Tuck Ups

Andy’s Advice: Pace yourself on this AMRAP. 6–7 rounds is a solid effort. 

Rest: 2:00

Block Four: Goblet Squat Burnout
Weights: 1 Medium-Heavy or Heavy

• :30 Parallel Goblet Squat (close stance) 
• :30 Rest
• 20 Goblet Squats over 2:00 (break as needed, but keep them controlled)

Progression goal: By weeks 4–6, move everything up to true heavies.

Rest: 1:00

Block Five: Core Finisher
Weights: Medium

• 4:00 total — split into 2 AMRAPs
  • 2:00 AMRAP:
    • :60 Hip Dips Left (aim 20+ reps)
    • :60 Hip Dips Right (aim 20+ reps)
  • 2:00 Roll Ups with 1 Medium Weight

The theme of this class? Control. So much so that I’m honestly shocked Janet Jackson’s Control didn’t make the playlist. No speed-lifting here—this is about slow, deliberate reps with room to progress your weights week after week. If you don’t hit failure on Day 1, Week 1, that’s ok. I had to remind myself of that when I felt a little frustrated at myself for not pushing to my usual max. But then, about two hours later, when I walked upstairs the glute burn hit, and suddenly I wasn’t disappointed anymore. Andy’s classes have a way of sneaking up on you like that.

Day 2: Chest & Triceps

Duration: 30 minutes
Weights Needed: 

• Heavy
• Medium-Heavy

Day 2 of Andy Speer’s 5-Day Advanced Split zeroes in on chest and triceps strength, with a good mix of push-up variations, heavy presses, and targeted accessory work. The structure leans heavily on pre-exhaust training–starting with isolation moves to fatigue the muscles before finishing them off with compound lifts. It’s an effective approach to help maximize muscle recruitment and break through plateaus, and one of my favorite ways to train.

Note: The sound mixing in this class can make Andy’s voice harder to hear over the music. You may need to adjust the balance on your tablet before starting. You know, while you can still lift your arms.

Warm-Up (3 minutes)

• Palm Press Outs/Chest Activation (kneeling)
• Forward leaning Scarecrows (kneeling)
• High Plank Marches
• Single Arm High Plank Holds (Left/Right)

Block One: Push-Up Variations (3 Sets)

Rest is brief between efforts in this block.

• Set One: Standard Pushups
  • Negative Standard Pushup – :15 slow eccentric, should take the entire 15 seconds to lower
  • Rep It Out – :15
    
  • Rest – :20
• Set Two: Wide Pushups
  • Negative Wide Pushup – :15 slow eccentric
  • Rep It Out – :15
    
  • Rest – :20
• Set Three: Close Pushups (Tricep Focus)
  • Negative Close Pushup – :15 slow eccentric
  • Rep It Out – :15

💡 Note: If you’re still working your way up to a standard pushup, I’ve written a detailed push-up progression guide over on The Clip Out. It’s a great resource to help you build strength step by step.

Rest: 1:00

Block Two: Heavy Pressing
Weights: Heavy
4 Rounds

Crush Press:

•  Duration: 20 seconds
• Rep Tempo: Slow
• Max Reps: 4

Chest Press:

•  Duration: 40 seconds, at tempo
• Goal: Try to hit failure by the 8th-10th rep

Rest 1:00 between each superset

Andy’s Advice: start with medium weights for the crush press in Weeks 1–2 and increasing by Week 3.

Rest: 2:00

Block Three: EMOM Supersets
Weights: Medium-Heavies, however you may need a set of true mediums on hand for the first week or two.

6-minute EMOM, 6×6: 

• 6 kneeling chest flyes
• 6 Tate presses

Repeat every minute on the minute for 6 minutes.

Rest: 2:00

Block Four: Chest & Triceps Finisher
Weights: Light, Medium

2:00 Complex, 3 Rounds
:45 rest between rounds

1/2 Kneeling Tricep Kickbacks with Forward Lean:

• Duration: 1:00
• Reps: 20 reps
• Note: Swap your forward leg between each complex.

Close Grip Push-Ups (Tricep Push-Ups):

• Duration: 1:00
• Reps: 20 reps
• Final Set: For the last set of push-ups, continue working until the end of the class.

Note: For weeks 1 and 2, aim for 10 reps, then build towards 20 reps starting in week 3.

Andy’s Advice: He notes that consistently hitting 20 kickbacks means it’s time to go heavier, while hitting failure far before 20 may indicate a need to lower the weight.

Day 3: Back & Biceps

Duration: 45 minutes
Weights Needed:

•  Heavy
• Medium-Heavy
• Medium

Suns out, guns out—it’s time to work on the show muscles! Today is all about pull power: building a strong back and carving out those biceps. 

Andy Advice: Like the other classes, Andy emphasizes starting lighter in Week 1 to assess form and endurance before progressing.

Warm-Up (5 minutes)

The class begins with mobility work targeting the spine, core, and shoulders:

• Kneeling side bends (alternating)
• Cat/cows at your own pace
• Plank walkouts with knees down — goal is to reach closer to the floor over time
• Side plank reach-throughs (right/left)
• Chest peels (similar to Rocketmans)
• Standing inchworms

Rest: 2:00

Block 1:  Posterior Chain & Core Activation
Duration: 4 minutes
Weights: Light, Medium

This activation block engages the back, glutes, and core before moving into heavier lifts:

• Superhuman lift hold with alternating pinkie taps to the floor 
• :15 rest
• Bird dog holds (right, then left) — Andy offers a progression with knees lifted off the ground
• :15 rest
• Dumbbell straight-arm good mornings 
• :15 rest
• Bear crawl with knee swivel (twisted mountain climber style)

Rest: 1:20

Block 2: Dynamic Complex (2 Rounds)
Weights: Medium-Heavy, Heavy

• 6 Snatches (right)
• 6 Snatches (left)
• 6 Bent-over momentum rows

Rest: :30 between rounds

Andy notes you can progress to heavier weights after the first round or first week.

Rest: 1:30

Block 3: Row Complex (5 Rounds)
Weights: Medium-Heavy, Heavy

• 6 High-angle rows*
• 6 Standard bent-over rows

*Tip: Hinge at hips to roughly 45 degrees with a slight elbow flare. Hold at the top for 1 second before progressing to heavier weights. Over time, bump reps to 8 if you feel ready.

Active Recovery: 1:00 child’s pose with lat stretch (left/right) between each round.

Set-Up Tip: This is a fast-paced block. To maximize efficiency, place dumbbells in a runway layout to move quickly between them.

Rest: 2:00

Block 4:  Heavy Curls (3 rounds)
Weights:  Medium-Heavy

:30 supinated curls (max 8 reps)
Rest: :45 between rounds

Andy encourages going heavier than your typical curl weight here, as it leads directly into the post-exhaust work in the next block. Trust him–you can do it, and you’ll be rewarded with a nice pump because of it.

Rest: 2:00

Block 5: EMOM “Trip to Pump City” (6 minutes)
Weights: Medium-Heavy

• Minute A: 8 controlled concentration curls (right), then 8 (left)
• Minute B: 12 alternating tall kneeling curls (6 each side) at tempo

Andy alternates starting arms on the second set of concentration curls. In later weeks, since this is your last bicep-focused block, Andy encourages you to extend the final alternating curl set to fill the minute for maximum burnout.

Rest: 1:30

Block 6:  High-Rep Back Burner Complex (2 rounds, 2 minutes each)
Weights: Medium

• 12 Standing W-flyes
• 12 Straight-arm kickbacks (sweep-style)
• 12 Knees-down wide-grip renegade rows (6 each side)

Rest: 30 seconds

Block 7:  Finisher: Pullovers (1 minute)
Weights: Heavy

1:00 Lat Pullovers 

Emphasize slow and controlled movement here to maximize lat engagement. In later weeks, Andy encourages you to hold the dumbbell horizontally for a deeper stretch.

💡 Andy Moment: At the very end of the workout, Andy drops this gem: “Give gratitude to the dumbbells for the weights provided to you today.” Thank you, dumbbells–I didn’t want to wash my hair today anyway. 

Day 4: Shoulders & Triceps

Duration: 30 minutes
Weights Needed: 

• Heavy (20-40lbs)
• Medium (10-30lbs)
• Light (5-15lbs)

Shoulders and triceps unite like Voltron (yeah, I know that’s a Denis-ism), but, fair warming, your traps may show up uninvited and stay for the full party. This 30-minute session keeps the intensity high and continues Andy’s emphasis on pre-exhaust techniques to ensure the shoulders and triceps are thoroughly worked. Go ahead and invite all your weights to the party, too. You’ll need them for this class.

Warm-Up (3:00)

• :60 Face Slides
• :60 Plank Reach Holds (progress to single-arm swimmers in later weeks) — right, then left
• :60 Down Dog to Plank March (alternate starting sides)

Block One: Pre-Exhaust with a Functional Twist

• :45 Open Lateral Raise on the Scapular Plane (light weights) — 12 reps
• :15 transition
• :45 Arnold Presses (light weights)
• :15 transition
• :45 RIGHT Push Press → Single Arm Farmer/Overhead Carry (1 heavy weight)
• :45 LEFT Push Press → Single Arm Farmer/Overhead Carry (1 heavy weight)

Note: I know you want to side-eye the light weights here.  But, trust Andy. You’ll see why by the end of class.

Rest: 1:30

Block Two: Heavy Presses with Mechanical Dropsets 
Weights: Heavy
4 Rounds

• :25 Strict Press (about 6 reps)
• :15 Push Press (about 4 reps)
• 1:00 rest between supersets

📘 Point of Knowledge: Mechanical Dropsets

Instead of lowering the weight when you hit failure, a mechanical dropset keeps you working by changing how you move–like adjusting your grip, angle, or exercise variation. This tweak makes the exercise slightly easier so you can push past fatigue and squeeze out more reps for added muscle stimulus. In this case, the push press is the mechanical dropset.

2:00 Rest

Block Three: 6-Minute EMOM
Weights: Medium, Heavy

• 8 Kneeling Overhead Tricep Extensions (one heavy)
• 8 Kneeling Lateral Raises (mediums)

Roughly :15 rest before next round

Rest: 2:00

Block Four: 5-Minute AMRAP
Weights: Medium-Heavy, Light

• 8 JM Presses (“shoulder crushers”): medium-heavy
• 10 Arnold Presses: light weights
• 12 Front Raises: light weights

I know you’re side-eyeing that light weight again. But this is where you’re going to see that Andy knows exactly what he’s doing.  If you’ve chosen the correct weights for this class, those light weights will feel really heavy, really fast. My pump was so strong that my delts legit felt like they had a fever when class was over. For Arnolds and Front Raises, stand or kneel—whichever feels best for you. Andy notes that you should achieve roughly 3 full rounds during this AMRAP.  If you’re breezing through 4+ with ease, then you need to increase your weights.

DAY FIVE: 45-Minute Full Body Strength and Conditioning

Duration: 45 minutes
Weights: 

• Heavy (20–50 lbs) 
• Medium (10–30 lbs)

Andy finishes the week with a full-body blast — no excuses, no mercy. Think of it as the cherry on top of a very sweaty sundae. He’s suffering. You’re suffering.  We’re all suffering. And getting stronger. But also? Suffering (but, you know, in a good way).

Warm-Up (5:00)

• Alternating Side Bends
• Cat Cows w/Push Back (almost to a ½ child’s pose)
• Modified Plank (knees down) Walk Outs
• Spider Lunge to World’s Greatest Stretch – Right
• Spider Lunge to World’s Greatest Stretch – Left
• Side Plank Rotations – Right (knee down to emphasize rotation)
• Side Plank Rotations – Left (knee down to emphasize rotation)
• Walk Out to Squat Jump (inchworm into squat jump)

Andy explains this class is designed to fill any training gaps from earlier in the week. And, yeah–he means it. This class is jam-packed full of pretty much everything.

BLOCK ONE: Dynamic Core
Bodyweight Only
2 Rounds

• :20 Squat Jumps
• :10 transition
• :20 Tuck Ups
• :10 transition
• :20 Skaters
• :10 transition
• :20 Russian Twists (heels down)

💡 Andy moment: Andy muses about Mentos—particularly strawberry—and crowns them the perfect travel candy.

Rest: 2:00

BLOCK TWO: Power and Strength Complex
Weights: Mediums

 Prep Set:

• 6 Dumbbell Cleans
• 7 Front Rack Squats
• 8 Renegade Rows (no pushup): 4 right, 4 left

Rest: 1:00

6:00 EMOM
Weights: Heavy

• 4 Cleans
• 5 Squats
• 6 Renegade Rows (no pushup): 3 right, 3 left

Note: Expect only about 20–25 seconds rest each minute. Also expect your delts to fatigue quickly after the prior day’s work.

💡 Andy Moment: Who’s the most legendary strength coach of all time?  According to Andy, it’s Britney Spears. Why? Because her hit “Stronger” has powered countless workouts and routines over the years. Once you think about it, you realize he isn’t wrong.

Rest: 2:00

BLOCK THREE: Lower Body Muscle Complex (2 rounds)
Weights: Medium-Heavy (1)

• 15 Goblet Calf-Raise Squats
• 8 Lateral Lunges (Right)
• 8 Kickstand Deadlifts (Right)
• 8 Lateral Lunges (Left)
• 8 Kickstand Deadlifts (Left)
• Rest: Whatever you have left over–it won’t be much.

Andy’s Advice: This block is essentially a 2:00 EMOM. If you can’t hit 8 quality lunge reps, drop to 6 instead of lowering weight.

Personal note: I used squat wedges for calf-raise squats to help protect my knees. They’re a great investment for this split and are so versatile for lower body work in general. Definitely recommend! 

Rest: 2:00

BLOCK FOUR: Curls and Core
Weights: Your standard curl weight
3 Rounds

• :45 Half-Kneeling Bicep Curl
• :15 rest
• :45 Plank March
• :15 rest
• :45 Flutter Kicks
• :15 rest

💡 Andy moment: During round two, you’ll be treated to an Andy Original set to Taylor Dane’s Tell It To My Heart and, honestly? Come for the workout, stay for the song. It’s peak Andy dumbbell love.

Tip: During plank marches, child’s pose is a great active rest option if you need to give your shoulders a break.

Rest: 2:00

BLOCK FIVE: Benchmark 1:00 AMRAP
R=reps

• Tuck Ups

Andy’s Advice: This is meant to be a benchmark test. Keep track of reps to measure progress from week to week.

Rest: :30

BLOCK SIX: Benchmark 5:00 AMRAP
Weights: Heavy

• 10 Snatches (5 right, 5 left)
• 10 Pushups
  

Andy’s Advice: This is meant to be a benchmark test. Keep track of reps to measure progress.

If you’ve picked the right weights for you, this class should just about level you. And, if at any point this week you’ve caught yourself questioning whether this split really counts as “advanced,” this workout is your definitive, sweat-soaked answer. Yeah, it’s advanced.

15-Minute Mobility Class

Andy recommends adding his 15-minute Full Body Mobility class twice a week during the split. It was designed to complement the 5-Day Split, but it’s also available as a stand-alone. You’ll find it under Stretching → Mobility → Andy Speer → 15 min Full Body (dated 8/11/2025). Also, if you want the badge for this split, don’t skip it. This class is required to officially complete the program. 

Andy suggests two sessions per week, but I’d add in a 3rd day: take it the day after the 45-minute Full Body day. You’ll feel like the Tin Man getting the oil can for the first time. Every creak loosens, every joint feels lighter.

This class requires some space beyond your mat for leg extensions and lateral reaches. Just note: mobility isn’t a substitute for traditional stretching. For best results, use both. Your muscles will thank you.

Who This Split Is For (and Who It’s Not For)

This split is not for beginners. If you don’t already have a solid foundation in lifting form and technique, you’ll be better off working through Peloton’s Beginner and Intermediate splits first.

If you’re an advanced intermediate—or higher—you’ll feel right at home here. The movements themselves aren’t brand new to anyone who has taken strength classes with Andy, or Peloton in general, but the advanced push comes from the weight you choose to lift (which should be heavy for you).

How to Know What’s “Heavy”

Heavy for you ≠ heavy for me. Heavy is personal. It’s not about matching Andy’s numbers or mine or your friend’s. Andy provides suggested weight ranges at the start of each class, but your goal is to pick a weight you can lift with good form for the prescribed reps or time, reaching failure or very close to it by the last rep.

If your form starts to break down, that’s your cue that it’s too heavy. Don’t let your ego pick your dumbbells, because poor form under load is a fast track to injury.

How to Progress Your Weights

Obviously, in a split built around progressive overload, you’re going to need to, you know, progress your weights. But how do you do it safely? Glad you asked. The answer is simple: form comes first. Always. Proper technique is the foundation of safe, effective lifting, and the fastest way to sideline yourself is by letting it slip. Start with a weight that lets you complete every rep with solid form from start to finish. Only when you can nail each rep flawlessly should you think about going heavier.

Final Take: Smart, Tough, and Worth the Sweat

Andy Speer’s 5-Day Advanced Split is a masterclass in progressive overload — smart, challenging, and surprisingly sustainable for a five-day lifting program. It’s methodical, not flashy, which is exactly why it works. The pacing keeps every muscle group recovering just enough to hit it hard again, making the schedule feel tough but doable.

For lovers of Peloton’s Split programs, this split is a terrific progression from Rebecca Kennedy’s 3- or 5-Day programs. Think of RK’s and Andy’s splits as the peanut butter and fluff of Peloton strength: different flavors, but absolutely perfect together.

If I had one wish? I almost can’t believe I’m saying this, but I wouldn’t have minded a second lower body session. Still, with three dedicated upper body days (plus plenty of lower body work in the full-body class), this split feels like a dream for anyone who loves challenging themselves with heavy lifting.

Bottom line: If hypertrophy, strength gains, and a program that leaves you sore-ish but not quite “baby giraffe at the watering hole” wobbly are your jam, this split delivers. Stick with it for 4–6 weeks, push your weights safely, and you’ll see why Pump City might just become your new favorite destination.

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