Andy’s Total Strength Density Training Review: A 4-Week Commitment to Big Gains

Andy’s Total Strength Density Training collection offers a compelling answer to what happens when a cardio-focused athlete commits to a structured strength program for four weeks. While many members prioritize the endorphin rush of a bike ride or the flow of yoga, this collection provides a systematic approach to building muscle without the complexity often associated with heavy lifting.

For those in a stage of life where muscle maintenance becomes critical, shifting focus from cardio to strength is often necessary but not always enjoyable. Randomly selecting strength classes can leave members wondering if they are making actual progress. This is where Andy’s Total Strength Density Training distinguishes itself. As a collection rather than a locked program, it offers flexibility while still providing the structure needed for results.

Structuring the Workouts

The accessibility of Andy’s Total Strength Density Training is a significant factor in its appeal. The commitment requires only three days a week, making it manageable even with a busy schedule. The schedule includes two 30-minute sessions and one 20-minute session. The longer workouts focus on upper and lower body splits, while the shorter session incorporates abdominal work.

To support the main lifts, the collection includes a 5-minute introductory video, a 10-minute full-body stretch, and a 20-minute mobility class. The program utilizes both heavy and medium weights, catering to different strength levels.

A unique feature of Andy’s Total Strength Density Training is how it handles repetition. The core movements repeat weekly to track progress, but unlike some split programs, there are 12 distinct classes. This means members perform the same effective lifts but with new playlists and fresh commentary from Andy Speer in every session. Speer’s coaching style, known for simple, effective cues and driving rock music, helps keep the energy high even when the work gets difficult.

Tracking Progress and Technology

For members using the Peloton Guide, the system automatically counts reps and rounds. For those without the Guide, Speer suggests using poker chips or a similar method to manually track rounds. A printable tracking sheet is also available on Speer’s Instagram page to help athletes log their numbers.

Understanding Andy’s Total Strength Density Training

The core philosophy behind Andy’s Total Strength Density Training is density training itself. This methodology focuses on the amount of work performed within a set timeframe. The goal is progressive overload: increasing the weight while completing the same number of reps and rounds, or increasing the volume by doing more rounds in the same amount of time.

Speer guides participants on when to increase weight versus when to increase speed based on their performance. Unexpectedly for some, the continuous nature of density training also provides a significant cardiovascular stimulus.

Whether you are a seasoned lifter or someone who usually prefers the bike, this collection offers a structured, effective path to building strength.

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