Peloton Instructor Jess Sims made her devoted fans’ dreams come true when she dropped her first Strength Split Program in January, 2025. I’ve long enjoyed her personality and motivational messages, but over the past few years her workouts haven’t suited what my body can do. So, I was excited to try these classes! I enjoy the straightforward organization in the Peloton Split programming. They take the guesswork out of our workouts, and I’m here for it!

What’s a Split and Why Should You Try it?

Peloton offers both Strength classes and Split Programs to help members get stronger. To learn more about the difference, check out our informative article. Overall, the benefit of a Split Program is that you get a group of classes programmed for specific muscle groups intentionally, as part of a week-long comprehensive plan, with a focus on hypertrophy (muscle growth). These are classes that are meant to be repeated over subsequent weeks, where you add weight. You can track your growth as you become more familiar with the repeating moves, and you are in control of your progress. Some popular Split Programs have been offered recently by Rebecca Kennedy. Check out our reviews:  RK’s 3 Day Intermediate Split and RK’s 5 Day Intermediate Split. You can also read our review of four new recently released Split+ Programs (that give you a week of Strength plus Bike, Tread, or Row classes here.

Why Do Peloton’s Split Strength Programs Focus on Hypertrophy?

Peloton classes offer a variety of approaches. You can learn more about their philosophy in this blog article. In general, hypertrophy helps us develop strength by focusing on specific body parts by working heavy and taking adequate recoveries between sets. It can feel great to get your heart pumping from lifting heavy weights without exerting “cardio” activity! 

  

Jess’ Split Program Overview

I’ve done a few of Peloton’s Split Progams already, and I am familiar with the overall intent. While my personal preference for repeating and modifying strength work is through Andy Speer’s TS60 classes and his longer Density Programs, I definitely see and recommend the benefits that the variety of Splits Peloton offers. Jess is very clear in every intro that with these classes focusing on hypertrophy, using heavier weights than what one might be used to (especially one in her typical classes as those involve a fair bit of movement), people should be prepared for something different from her.

Jess’ Program accomplishes several key elements:

• It successfully brings her fans into a different kind of workout if they were not familiar with this kind of work. Sticking with her highly motivational style and consistent music eliminates the barriers to entry. Habit forming is best done by making a new habit easy. If you like 90s-2000s hip hop, Jock Jams, Drake, and Beyonce, you’re in the right place!

• It illustrates how the different movement types (push v pull) work in our bodies and how our core is more than our abs. Consistent reminders about foundational posture and “sneaky core” work in the lifting reminds us how our muscles work together and why we need to focus on all of them comprehensively.
• It simplifies identifying areas to improve. With a variety of movements that hit all the bases, these three days offered a good opportunity to get curious about what’s harder and what’s easier. If you tend to work out with one instructor, you realize they have moves they do a lot. As I spend a lot of time with Andy, I was humbled by Jess’ programming of Zottman Curls as Andy doesn’t do a lot of those but they are good for me!

In this Program, the basic structure of every class was similar:

• After a five-minute warmup and one short bodyweight setup set there were four main sets. Each main set was one movement performed for 45 seconds with heavy weights. Recoveries between each interval increased in seconds as we went through, 30-45-60-75 and then there was a longer recovery as she demo’d the next move. There were shorter supersets sprinkled into the main sets. These were two or three movements performed for 30 seconds three times through.
• There are specific guidelines for each movement’s reps where she advises to choose a heavy weight such that you won’t be able to do more than X number of reps (8, 10, or 12 depending on the move). The benefit to doing each set three or four times means that you can self correct if you chose too light or heavy. 

I appreciated that there was the same structure in all classes, although I did get a little off course with all the counting!

Tip: Find or make a tracker ahead of time. This can be a piece of paper where you make a grid of the move, the weight you chose, and the reps you accomplished for three or four rounds. If you do repeat this for four-six weeks as she recommends (as all Split Programs are intended) recording each day’s work will help you see your progress. You can also jot notes in your phone. In some Programs, different Facebook Groups have members who create and share trackers.

 

Split Class 1 – 45 Minute Upper Body Push

The Movements: 

• Alternating Wide Grip Chest Press
• Overhead Extension
• Plank March
• Lateral Raise
• Alternating Overhead Press
• Tricep Kickback (L/R)
• Chest Fly
• Push Up

My Thoughts

I always appreciate hearing her reminder that movement is a privilege, and this class got off to a good start. After a smooth 5-minute warmup, we were ready to go. Overall, the work was pretty well organized, with two main sets, one superset, two more main sets, and one more superset. I got a little tripped up with the pacing though, probably because I am used to Andy’s more clear demos and “first set with me” method. I forgot the timing would change between sets and supersets, and I was distracted by all the talk of varying recovery times. But, it wasn’t as overwhelming for me as some of her ladder-EMOM-extravaganzas so I took this as a win. The work was solid. I do love her playlists and I felt like 45 minutes was just right. And my triceps and chest were definitely feeling it the next day! 

Split Class 2 – 45 Minute Legs and Core

The Movements: 

• Split Squat (L/R)
• Dumbbell Pass Through
• Russian Twist
• Dumbbell Single Leg Deadlift (L/R) 
• Forearm Side Plank Rotation
• Star Crunch
• Swing Clean
• Dumbbell Squat
• Compound (Swing Clean + Dumbbell Squat)

My Thoughts

Coming into Class 2, I was feeling pretty good. I did a nice rolling hills Low Impact Ride with Denis on my recovery day. Personally, I have always struggled with lower body strength. I had been prescribed certain movements in physical therapy in the past that I was never confident doing, so I find some of the exercises with some Peloton instructors who teach lower body classes to be tricky for fear of injury. I’ve been slowly learning how to make those movements work for my body, and I was curious how Split Jess would teach them. 

Another solid 5-minute warmup later and more Jess classics in my ears, we got our bodies organized for a bunch of split squats with some good bodyweight warmups. Then we got right into it. Unfortunately, I was immediately thrown off by Jess’ suggestion to hold alternating weights (aka mixed grip) to challenge the core as we did the movements. So we had a lighter dumbbell at our shoulder and a heavier one in our hand, suitcase style, for the squat. Luckily with four rounds of 45 seconds each side to practice, I figured out the sequencing and the switching, and was able to explore going a little heavier. The “sneaky core” was a welcome element, but it was a little confusing for me to implement at first.

As this class progressed I found I had to make multiple adjustments to protect my lower back. This was especially true at the end when the perennial Jess favorite Swing Cleans made an appearance. She acknowledged that this set would be familiar to people who normally take her classes, and while that’s true, I was a little disappointed to see these here. It had been interesting to watch Jess explore the kind of movements she admittedly doesn’t do that much. Despite her celebrity, I find her to be very relatable as a person and she was definitely doing real work alongside us in this Program. So maybe she just wanted people to feel like they had something to grab onto (literally and figuratively) but I was not digging this set because this is not a heavy weight move for me at all. But hey, there’s something for everyone around here and no ego, amigo! 

That said, I appreciated in Day 2 one element of her commentary that had a Yogic feel to it. If you follow her IG you have seen she’s posted a lot about self reflection. In this class, she goes beyond her typical “we can do hard things” vibe to tell us not to tune out of the hard work but to dial into it and really feel it. Across the Peloton platform, in Yoga and Mediation, various instructors try to help us access our focus by paying attention to it. I thought it was an interesting approach in a Strength class to really lean into our physical feelings. 

 

Split Class 3 – 45 Minute Upper Body Pull

The Movements: 

• Renegade Row
• Zottman Curl
• Alternating Reverse Fly
• Alternating Hammer Curl
• Dumbbell Lat Pullover
• Lawnmower Row (L/R)
• Supinated Row
• Cross Body Curl

My Thoughts

On my recovery day in between Class 2 and 3 I did enjoy a lovely Yin Yoga with Denis that felt great on my legs and midsection (oh hey, yin bridge on blocks!). I would rate my inability to walk after the previous class at about a 5 on a scale of 1-10. Still feeling it when I returned to the final day, I was glad to be back on upper body!

This class followed the same format as the others but it was more organized (or I was just a little more used to the pacing). The four main sets were split into two and two, with one superset following each two. The 45 minutes flew by! This class also had some stellar musical programming that aligned perfectly with how we were feeling in the moments of the work. Destiny’s Child playing Survivor halfway through the class? Yes, please. Beyonce reminding us “You won’t break my soul” in the final set of the whole Program? Mic drop. For me personally, some of these moves were ones where I am very confident while others are places to improve. I appreciated the focus and made a mental note to continue to work on my weaker moves.

Program Takeaways

Throughout the three days, Jess reiterated how her Split Program is should be repeated for multiple weeks, even if we think we will get bored by it. She reframes that mindset and encourages us to lean into the routine by appreciating how they take the guesswork away allowing us to focus on our work. This is the beauty of this kind of workout. Each week should also be complemented by the cardio of your choice.

One thing I noticed during these classes is that she seemed to be speaking to everyone. Although this is labelled an Intermediate level class, her commentary was broad and welcoming to beginners. I would encourage “newbies” to review proper form of some of the moves first, though, using the videos in the class preview or online. But unlike some other instructors, she was not speaking to one demographic of Peloton member, which makes this Program feel very accessible to all (genders, ages, experiences).

Jess also brings in many of her tried-and-true mantras here. One of my favorites is at the start of a workout when she says “the hardest part is check, done, because you are here.” This could not be more true when committing to a multi-day Program, especially for beginners! So I think people will like her cheerleading throughout these sessions. My other favorite saying is one she shares with Yoga instructor, Chelsea Jackson-Roberts: “thank you body.” This is how she closes the Program and it’s quite fitting as a moment to pause and reflect on our accomplishments. I think that for people who have never done a Split Program with Peloton, this is a great entry point for body and mind.

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