A couple months back, Peloton released the sequel to Andy Speer’s Density Training collection: Total Strength: Density 2. This new collection is an outstanding addition to Peloton’s already impressive strength training library and for the first time, incorporates an optional weight-bench into the workouts. This collection is also formatted for the Peloton Guide so you can utilize the Guide’s rep counting features as you complete the classes.  

First Things First: Where to Find This New Collection

If using the Peloton Guide, click on Collections on the left side of the screen. If using the Peloton app, do the following:

1. Navigate to Workouts
2. Select Collections

Collections vs. Programs

Peloton’s multi-day strength training offerings are broken into two types: Programs or Collections. The main difference is schedule flexibility. Programs offer less flexibility because the number of classes must be completed during a specified time frame, usually one week. Mandatory rest days are also often built into program schedules so you may be forced to skip a day in between the scheduled workouts. You don’t have the option to pause the program and pick up where you left off, so if you don’t complete all of the classes during the week, the program just continues on to the next week. 

Collections, on the other hand, offer complete schedule flexibility. There is no deadline to complete any of the classes. This certainly helped me as I was completing Density 2 because I had to go out of town for work for a week after I completed week 2. When I got back, I just picked up at the beginning of week 3. 

What We’re Getting with Density 2

Density Training 2 is four-weeks in duration. There is a five-minute intro video where Andy breaks down and summarizes the next four weeks ahead. Andy also recorded a five-minute warmup that can be taken before the core classes and a 10-minute cool down that can be completed after the core workouts. 

The Nuts and Bolts of Density 2

Like many other strength programs or collections, Density 2 is a progressive full-body training program designed to increase your strength over the course of its four weeks. Each week consists of three 30-minute core classes, for a total of 12 classes. A day off between classes is encouraged so Peloton labels them as Day 1, 3, and  5. With the exception of some of the core moves, all of the exercises are performed with dumbbells. And for the first time, Peloton has incorporated an optional weight bench into many of these exercises. Don’t have a weight bench handy? No problem; Andy demos all of the moves with or without a bench. I did use a bench and I’ll comment on areas where I think this really enhanced my workouts.

All classes (except the second part of week 1, day 2) have two 10-minute AMRAP (as many rounds as possible) blocks, each consisting of 2-4 exercises (the round) per block. Each exercise calls for a specified number of reps, with the goal of repeating the round as many times as possible over 10 minutes. There are also exercise demo and rest periods programmed into the classes.

So, What Exercises are We Doing?

One nice feature of Density 2 is that the specific exercises remain the same over the four weeks (with one exception that I’ll discuss in a bit) so you can assess your progress along the way by increasing the number of rounds you complete at the same weight, or by increasing your dumbbell weight. Although the exercises remain the same, Andy has recorded separate core classes for each week with different music offerings. Here’s what to expect:

Day 1

AMRAP #1 – 10 minutes

Dumbbell Incline Bench Press – 6 reps

This was one exercise where I felt using the incline bench benefitted me in that it was easier to gain leverage with the dumbbells as opposed to laying flat on the floor with them. You may also benefit by isolating the upper pec muscle as well as working your deltoids when using the incline bench. 

Dumbbell Clean – 6 reps – no bench 

AMRAP #2 – 10 minutes

Dumbbell Elevated Split Squat – 6 reps per leg

This exercise was tricky to get the hang off at first because it requires that you keep one foot on the weight bench behind you as you perform the split squats. It took me a few reps to properly keep my balance. Your quads will definitely feel sore over the next couple of days.

3 Point Dumbbell Row – 6 reps per arm.

Day 3 

AMRAP # 1- 10 minutes

Bicep Curls – 6 reps per (seated on bench)

Overhead Press – 6 reps (seated on bench)

Skull Crusher – 6 reps (laying back on incline bench)

Reverse Fly – 8 reps (no bench involved)

AMRAP # 2

For some reason, the second part of the day 2 class differs from the remainder of day 2 for the rest of the collection. For week 1, part 2, the exercises are as follows:

4-minute AMRAPs of:

V-ups – no weight

Russian Twists – 8 full reps with weight

After the first AMRAP:

15 seconds forearm plank

15 seconds superhuman

Repeat the 4-minute AMRAP

For weeks 2-4, you will perform the following 10-minute AMRAP: 

Single Leg V-up – 4 each leg

Russian Twist – 8 full reps with weight

Hip Bridge with weight – 8 full reps with weight

Day 5:

AMRAP #1 – 10 minutes

Push Press – 6 reps

Dumbbell Dead Lifts (suitcase style)

AMRAP # 2 – 10 minutes

Chest Supported Row – 6 reps

Reverse Lunge – 6 reps per leg

Working Out with the Peloton Guide and the Optional Weight Bench

Some of the classes in Density 2 are specifically formatted for the Peloton Guide. Personally, I find the camera the most useful feature of the Guide because it allows you to check your workout form while performing the various exercises.  I did not activate the rep tracker and instead wrote down my rep totals.

In my opinion, the optional weight bench is a great step forward to the Peloton strength training lineup. I think the bench offers the ability to perform exercises in a way to better isolate certain muscles during a workout. I found this especially true with the split squats and incline bench press. 

Final Thoughts: This Training Works

Density 2 is an outstanding strength training collection that provides a total body workout over the course of its twelve core classes. Because there are only 3 classes per week, there is plenty of time for muscle recovery. Experienced athletes will also benefit from its challenging workouts that can be amplified by increasing dumbbell weight and or reps. Personally, I was able to increase both reps and weight during the course of the four weeks.

Following the Density 2 release, Andy dropped an unofficial Density de-load program that is perfect recovery and staying fit before you repeat Density 2. You can read all about the deload program right here.

Have you done Density 2? If so, we’d love to hear your thoughts about it!

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