November Strength Program: Joslyn Drops 3 Four-Day Plans

Peloton instructor Joslyn Thompson Rule shares All-In Strength, 4-Day Split, and Hug on the Mat for the next four to five weeks.

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November strength program graphic from Joslyn Thompson Rule over a pink cloud and palm leaf

Peloton instructor Joslyn Thompson Rule has shared a November strength program built from her existing classes, with three four-day options meant to carry members through a busy December. The November strength program is unofficial, so members assemble each plan themselves in the Peloton app and take it for four to five weeks.

Joslyn announced the plans on Instagram. Each month through 2026, she has been building a program from her live strength classes to be taken as a weekly routine, but she noted that some months and seasons hit differently. December is often hectic, so she shaped the November strength program around three four-day plans. She added that members can use them into the first week of December as well.

How the November Strength Program Works

All three plans are built from classes already in the Peloton library. To find them, filter the app by Joslyn Thompson Rule, then by strength or stretch and full body or upper. Members can return to a plan later by searching their workout history. Joslyn built her Summer Strength Recess plans the same way.

Her advice is to stay with a plan for four to five weeks. She also offered some reassurance: if 2026 has already been demanding, a nap and a little stretching are fine, and more programs will follow.

All-In Strength Is the Most Demanding Plan

Of the three options in the November strength program, All-In Strength asks the most. It includes a designated core and stretch day. Joslyn recommends keeping any cardio alongside it at low intensity and treating it as recovery, with intervals taking a back seat.

Day 1 is a 30 minute full body class from October 20. Day 2 combines a 20 minute core class with a 15 minute lower body stretch and a 10 minute upper body stretch. Day 3 is a 30 minute full body class from May 4, and Day 4 pairs a 20 minute arms and shoulders class from October 13 with a 20 minute full body stretch. Leave at least one day between sessions. Days 1 and 2 can run back to back, or Days 2 and 3, but not all three in a row.

Four Day Split Balances Upper and Lower Body

The 4-Day Split in the November strength program includes two lower body days and two upper body days, balanced across all movement patterns. It carries slightly less volume than All-In Strength and is aimed at members who prefer splits to full body workouts.

Day 1 pairs a 10 minute glute and legs class from March 23 with a 10 minute bodyweight class and a 20 minute full body stretch. Day 2 is a 30 minute upper body class with a 5 minute core class. Day 3 adds a 20 minute glutes and legs class and a 15 minute lower body stretch. Day 4 closes with a 20 minute arms and shoulders strength class and a 10 minute core strength class.

Hug on the Mat Keeps Sessions at 25 Minutes

The third option in the November strength program is Hug on the Mat, four 25 minute workouts that each include a designated warm up, main set, and cool down. Thompson Rule acknowledged the name is unexpected and described the plan as nothing complex, built around a solid fitness habit that feels good.

Every day opens with a 5 minute full body strength warm up and closes with a stretch. The main sets rotate through glutes and legs, chest and back with core, glutes and legs again, and arms and shoulders with core.

The monthly format continues an approach Thompson Rule began in January, when she designed her live strength classes as an unofficial program. For members weighing how much to take on before the holidays, the November strength program offers three levels of commitment, and Thompson Rule has said more programs will keep coming.

Need just the class list? Here it is: 

All-In Strength (4 days)

• Day 1: 30 min full body (Oct 20, 2026)
• Day 2: 20 min core (Jan 27, 2025), 15 min lower body stretch (Jul 22, 2026), 10 min upper body stretch (Jan 14, 2026)
• Day 3: 30 min full body (May 4, 2026)
• Day 4: 20 min arms and shoulders (Oct 13, 2026), 20 min full body stretch (Jul 10, 2026)

4-Day Split (4 days)

• Day 1: 10 min glute and legs (Mar 23, 2026), 10 min bodyweight (Oct 10, 2026), 20 min full body stretch (Jul 10, 2026)
• Day 2: 30 min upper body (Jun 15, 2026), 5 min core (Jul 20, 2026)
• Day 3: 20 min glutes and legs (Feb 23, 2026), 15 min lower body stretch (Jul 22, 2026)
• Day 4: 20 min arms and shoulders strength (Feb 2, 2026), 10 min core strength (Feb 22, 2026)

Hug on the Mat (4 days)

• Day 1: 5 min full body strength warm up (Jun 3, 2026), 10 min glutes and legs (Jun 22, 2026), 10 min full body stretch (Jul 7, 2026)
• Day 2: 5 min full body strength warm up (Sep 23, 2026), 10 min chest and back (May 25, 2026), 5 min core (Jun 15, 2026), 5 min upper body stretch (Mar 9, 2026)
• Day 3: 5 min full body strength warm up (Jun 3, 2026), 10 min glutes and legs (Mar 23, 2026), 10 min full body stretch (May 27, 2026)
• Day 4: 5 min full body strength warm up (Sep 23, 2026), 10 min arms and shoulders strength (Jun 24, 2026), 5 min core (Jul 17, 2026), 5 min full body stretch (Aug 31, 2026)

Will you be trying one of these plans for November?

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