Jermaine Johnson 4 Day Split Review: Solid, Sustainable Strength

Is the Jermaine Johnson 4 Day Split Worth Your Time? Yes!

Four 30-minute classes, a clear structure, and a training philosophy built for the long game.

Jermaine Johnson’s 4 Day Split landed on the Peloton platform on March 27, 2026, and it does exactly what it promises. Four classes, each 30 minutes, each targeting a specific muscle group, designed to be repeated week over week. If you have been looking for a structured strength program that builds real fitness without consuming your schedule, this one is worth your time.

The program description on the app says it plainly: simple, easy to follow, and highly effective. JJ reinforces that framing throughout the classes themselves, where he talks openly about training for longevity and functional strength rather than performance for its own sake. For him, that means being able to play with his toddler son. For most members, it means building a foundation that supports everything else they do.

How the Jermaine Johnson 4 Day Split Program Is Structured

The Jermaine Johnson 4 Day Split spreads four workout sessions across a seven-day week, with recovery days built into the schedule rather than left to the member to figure out. The four sessions break down as follows:

• Day 1: Legs & Shoulders
• Day 2: Upper Body Pull
• Day 4: Legs & Core
• Day 5: Upper Body Push

Days 3, 6, and 7 are designated recovery. The push/pull structure across the upper body days is a sound programming choice: it keeps volume manageable while ensuring both sides of the upper body get trained with enough frequency and rest between sessions.

Each class follows the same cadence. You work through 3 and then 2 rounds of timed efforts, and JJ also gives you a rep range to aim for within each interval. That dual structure, time plus reps, keeps the work honest without making the class feel like a test. You know what you’re working toward, and you can (and should!) adjust load accordingly.

Day 1: Legs & Shoulders

Set 1

• Front lunge
• Dumbbell squat
• Dumbbell Romanian deadlift

Set 2

• Wide grip overhead press
• Lateral raise
• Reverse fly

Set 3

• Lateral lunge
• Front raise

Finisher

• Dumbbell thruster

Day 2: Upper Body Pull

Set 1

• Lawnmower row
• Hammer curl

Set 2

• Wide grip bent over row
• Concentration curl

Set 3

• Dumbbell lat pullover
• Bent over row

Day 4: Legs & Core

Set 1

• Reverse lunge
• Crunch

Set 2

• Dumbbell single leg deadlift
• Forearm plank

Set 3

• Goblet squat
• Dead bug

Day 5: Upper Body Push

Set 1

• Wide grip chest press
• Push up

Set 2

• Standing chest fly
• Skull crusher

Set 3

• Overhead press

Set 4

• Crush press
• Lateral raise

Stacking Days 2 and 4

One scheduling option worth noting: stacking Day 2 (Upper Body Pull) and Day 4 (Legs & Core) back to back makes a clean 60-minute full-body session. No movements repeat between the two classes, which means you get genuine full-body coverage without redundancy. For members who prefer fewer, longer training days over four separate sessions spread through the week, that combination works well.

I tend to choose Full Body classes over Splits in my training, and I am partial to TS60s, so this combo really felt great.

How About the Music?

If you know JJ, you know his vibe. He’ll keep it simple but motivating, and the music here is primarily his go-to 2000s pop, dance, and hip hop faves. What’s not to love?

Playlists for the week include songs like:

• P!nk’s “Get the Party Started”
• Usher’s “Yeah!”
• Nelly’s “Ride Wit Me”
• Avril Lavigne’s “Sk8er Boi”
• Avicii’s “Levels”
• Marky Mark and the Funky Bunch’s “Good Vibrations” (is there a more JJ song ever? I’ll wait!)
• Will Smith’s “Gettin’ Jiggy Wit It”
• Gwen Stefani’s “Hollaback Girl.”
• OutKast’s “Hey Ya!”
• Kendrick Lamar’s “HUMBLE.”
• Jamiroquai’s “Canned Heat”
• New Radicals’ “You Get What You Give”

Taken together, the playlists feel like background music at a gym in the mid-2000s, which is not a criticism. It is familiar, upbeat, and unobtrusive. You recognize the songs without having to think about them, which keeps your focus where it belongs. The whole experience has the energy of working out with a friend. (Note: if you need metal for motivation, this is not the program for you!)

On a personal note, I was pleasantly surprised to hear The Prodigy’s classic “Firestarter” in the last class near the end for a quick burst. I usually associate them with hard pushes in Power Zone rides, and I don’t run so I don’t know if JJ has the same smooth vibe on the Tread, but this made me think he was loosening his collar a bit here and it made me wonder what he listens to in his own workouts! They are also going to be featured in June’s Artist Series at PSL!

Who Should Take the Jermaine Johnson 4 Day Split

The Jermaine Johnson 4 Day Split is a strong recommendation for two groups. First, beginners who want to build consistency and learn proper form before adding complexity or load. The structure is clear, the movements are foundational, and JJ’s coaching style prioritizes understanding over output. Second, intermediate members who want something a step below maximum effort: members dealing with decision fatigue, coming off a heavier training block, or looking for a refresher on form cues they may have drifted from.

One specific benefit worth naming: the upper body days offer good coaching on lat engagement, which is a muscle that, personally, I struggle to find. If you tend to default to your arms and shoulders when pulling (like I do!), JJ’s cuing gives you something to work with.

This program will not leave you gassed. That is the point. JJ says it himself: this is something that doesn’t completely take over your life and doesn’t cause you any additional stress. You’ll finish each session feeling like you did real work, because you did, without needing a full day to recover from it. That kind of training is sustainable. And sustainable training is what actually builds fitness over time.

Getting Started

If you want a tool to track your weights and progress across the program, The Clip Out has a free Jermaine Johnson 4 Day Split Tracker you can download and use alongside your sessions.

I also recommend using Peloton’s new “Note to Self” feature if you are planning to repeat this over several weeks to chart your progression.

Will you be trying out the Jermaine Johnson 4 Day Split Program next? Remember, Peloton Programs are only available to launch from your hardware or your app (not on desktop or smart tv). Let us know what you think!

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