Peloton instructor Katie Wang has announced an “unofficial” 3 day split strength training program.
In a post announcing the new split strength program, Katie shared that she made the program for members to enjoy while she was taking time off following her wedding.
She also teased that if there was enough positive feedback, there may be an official program in the future.
Katie went on to say:
Bookmark these classes that I designed to be taken together on a weekly basis for 4-6 weeks. I’m really proud of these classes and can’t wait to hear about your results!
Katie Wang’s post announcing unofficial split strength program.
This series is “unofficial” in that classes are available in the general on-demand library and members will need to locate them individually. There is no reference to them in the programs section of the app.
There are three main classes to Katie’s unofficial split strength training program, and you can find each of them listed out and linked below.
List of classes in Katie Wang’s 3-Day Split Strength Program (Unofficial)
Classes in Katie’s unofficial split program.
For the upper body day, Katie recommends taking her 5 minute Upper Body Strength Warm-Up from 6/18/25 beforehand; and she asks members to take a cardio of their choice along with the core class. She recommends her 30 minute HIIT Row from 9/26/25.
Katie’s additional recommended classes to accompany her unofficial split program.
Katie advises the following schedule when taking her unofficial split strength program, and repeating this schedule for 4-6 weeks in order to track progress and see results over time:
Day 1: Upper Body
Day 2: rest
Day 3: Core + Cardio of choice
Day 4: rest
Day 5: Lower Body
Day 6: rest
Day 7: Mobility of choice
Note that since this is an unofficial program, there are no badges available for completing the classes.
Other instructors have previously promoted unofficial split strength training programs as well, such as Rebecca Kennedy, who shard a 4 day split strength program.
If you are looking for additional Peloton training programs, you can check out our programs page, which contains a list and overview of all available Peloton training programs.
Katie does have a official 4 day split + row program, which was released about a year ago.
You can see Katie’s post announcing her new unofficial split program here.
Will you be pursuing Katie’s unofficial split strength training program; and would you like to see an official program from her in the future?
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Katie Weicher
Katie Weicher is a writer for Pelo Buddy. She purchased her Peloton Bike in 2016 and has been riding, strength training, and yoga flowing ever since. You can find her on the leaderboard at #kweich.