Since 1999 · Professional strength & conditioning # The program a Coach of the Year would write for you. WorkoutSmart runs the periodized method of Dan Wirth, MA, CSCS, the NSCA's 2023 College Strength and Conditioning Coach of the Year. The WorkoutSmart Wave Engine levels it to your tested strength and moves the weight from what you log. Train in our app, or from the AI assistant you already use. [Start 14 days free](https://www.workoutsmart.com/signup) [Take the free performance test](https://www.workoutsmart.com/tools/upper-body-performance-test) 14-day free trial. Cancel anytime. [Designed by Dan Wirth, MA, CSCS NSCA 2023 College Strength and Conditioning Coach of the Year · University of Tennessee](https://www.workoutsmart.com/dan-wirth) Strength & Power · Level 2 Week 6 of 12 - Hypertrophy - Base Strength - Strength & Power - Transition - Max Strength & Power THU 24 Today · Wk 6 · Day 3 Lower Body Strength 1. Barbell Back Squat 4 × 6 @ 195 +5 lbs 2. Romanian Deadlift 3 × 8 @ 155 Hold 3. Walking Lunge 3 × 12 @ 40 Hold 4. Goblet Squat 3 × 10 @ 50 Swapped Your assistant WorkoutSmart connected You: Squat felt easy last week. What changed? Assistant: You rated it "easy," so your working max moved up. Today is 4 × 6 @ 195. - Designed by the NSCA 2023 College Strength and Conditioning Coach of the Year - 30 years of programming for college, Olympic and everyday athletes - 6 training goals and more than a dozen sports - Every load a percentage of your own tested or estimated max The author of the method ## The program you get is the program Dan writes. Dan Wirth has written training programs for more than 30 years, for a national champion basketball team at Arizona, for the Olympic sports at Tennessee, and for thousands of everyday clients at the training center he ran for 16 years. In 2023 the NSCA named him College Strength and Conditioning Coach of the Year. WorkoutSmart runs on his periodization maps, his loading tables, and his rules for when to push and when to back off. You set the goal and the schedule. The Wave Engine applies his method to you. > “The fundamentals of quality movement, conditioning and overall power development are still the foundation of our training philosophy.” > > Dan Wirth, 2020 [Read how it works](https://www.workoutsmart.com/wave-engine) [Read Dan's story](https://www.workoutsmart.com/dan-wirth) [Read Ask Dan](https://www.workoutsmart.com/ask-dan) Dan Wirth, MA, CSCS Assistant Athletics Director of Sports Performance, University of Tennessee NSCA · 2023 College Strength and Conditioning Coach of the Year - 2017–now University of Tennessee. Directs strength, speed and conditioning for the Olympic sports; now Assistant Athletics Director of Sports Performance. - 16 years Ran his own training facility in Tucson, programming for thousands of everyday clients. - 1994–2000 Director of Strength and Conditioning, University of Arizona. 19 sports, 550+ athletes, including the 1997 national champion men's basketball team. - 2000 NSCA Pac-10 Strength and Conditioning Professional of the Year. - 1985–1989 Scholarship linebacker at Iowa, then graduate assistant strength coach. M.A., Exercise and Sports Science. The Wave Engine ## Hard weeks, easy weeks, and a load that is yours. Dan's programs move in waves. Volume comes down and intensity comes up over the block, a very hard week is always followed by an easy one, and every working weight is a percentage of your own tested max. The Wave Engine keeps the wave intact while you train, and it adjusts the one thing that should change week to week: the weight on the bar. 1. ### Loads that follow your feedback Rate each exercise after you train. Too easy on a hard week moves your working max up more than too easy on a light week, because the engine reads the week's difficulty before it reads your answer. 2. ### Power Up and Express It, with the main lifts protected Add a set to the accessories on a good day or trim them on a short one. Your squat, bench, deadlift and press stay as written unless you target one yourself. 3. ### Swap exercises without breaking the program Rack taken, or training at a gym with no barbell? Exchange for a programmed alternative, and the engine remembers the swap for that gym. 12-week block · difficulty Week 4 of 12 - Easy - Moderate - Challenging - Hard - Max - This week - Barbell Back Squat 4 × 6 @ 195 Progressed - Bench Press 4 × 6 @ 165 Hold - Romanian Deadlift 3 × 8 @ 155 Hold - Goblet Squat 3 × 10 @ 50 Swapped Week 4 of 12, Base Strength. You rated bench "just right" and squat "easy," so your squat working max moves up this week and bench holds. Next week is your easy week. Take it. Coach Dan · WorkoutSmart Wave Engine ## Pick your goal. We handle the periodization. [See every program](https://www.workoutsmart.com/programs) - STRENGTH ### Build Strength Hypertrophy to max strength and power, ending in the 1–4 rep range. Create a program [Build Strength: create a program](https://www.workoutsmart.com/redirect/create-program?goalSelect=1&daysSelect=3) - SIZE ### Bodybuilding Endurance, hypertrophy and base strength phases built on squat, bench and deadlift. Create a program [Bodybuilding: create a program](https://www.workoutsmart.com/redirect/create-program?goalSelect=3&daysSelect=3) - LEAN ### Get Lean Higher reps, lighter weights and as many calories burned as possible. Create a program [Get Lean: create a program](https://www.workoutsmart.com/redirect/create-program?goalSelect=0&daysSelect=3) - FITNESS ### Optimal Fitness Not too heavy, not too light. Enough training to get in shape and stay there. Create a program [Optimal Fitness: create a program](https://www.workoutsmart.com/redirect/create-program?goalSelect=2&daysSelect=3) - LIFE ### Programs for Life Balance, core stability, body awareness and strength endurance, for people who want to move well for decades. Create a program [Programs for Life: create a program](https://www.workoutsmart.com/redirect/create-program?goalSelect=5&daysSelect=3) - SPORT ### Sport Specific In-season and off-season programs for baseball, football, golf and more. Create a program [Sport Specific: create a program](https://www.workoutsmart.com/redirect/create-program?goalSelect=4&daysSelect=3) One program · two ways in ## Your training assistant, in our app or in yours. Connect WorkoutSmart to the AI assistant you already use and it becomes your training assistant too. It knows your plan, logs your sets and check-ins, moves and adjusts workouts, and helps you start a new program. Claude, Claude Code and Codex work today. Meta Muse and OpenAI dots are in testing. - WorkoutSmart app - Claude - Claude Code - Codex - Meta Muse Testing - OpenAI dots Testing - Other AI assistants - You sign in and approve on a WorkoutSmart page, never inside the agent. Grant read-only access if that is all you want. - Scheduling a program or a training cycle shows a preview first and waits for your OK. - Everything your assistant does is listed in your account, and you can disconnect it at any time. Your assistant WorkoutSmart connected You: Short on time today. Can you trim my workout? Assistant: Done. I used Express It on **Lower Body Strength**. The assistance work is trimmed, and your squat and Romanian deadlift stay as written. Claude Claude Code Codex Meta Muse Testing OpenAI dots Testing Other Claude on the web or the Claude desktop app. 1. In Claude, add WorkoutSmart from Settings, then Connectors. 2. A WorkoutSmart page opens. Sign in and choose what your assistant can see and do. 3. Ask about your training. Your assistant now works from your WorkoutSmart plan. For personal trainers and coaches ## You supervise. The engine programs. Writing periodized programs by hand for every client or athlete is the part of the job that does not scale. WorkoutSmart writes each one from Dan Wirth's method and their own strength tests, and leaves you the part that matters: watching, adjusting and coaching. Personal trainers use it for their clients, coaches for their athletes, from the app or from your own assistant. - ### Connect with each person you train Your client or athlete grants you view or change access to their training, and can end it any time. - ### Work in their plan Open their plan and change it as if it were your own: programs, cycles, workouts and exercises. - ### Your whole roster from your assistant Ask who missed workouts or how a lift is trending, or have it move a session or start a new program. - ### They stay in control Each person sees what your assistant did on their account and can switch it off without ending the connection. [Start training others](https://www.workoutsmart.com/coaches) Your roster · this week 5 people - Sam R. Strength & Power · Week 6 Workouts done: 2/4 Missed 1 - Alex K. Sport Specific · Baseball · Week 3 Workouts done: 3/4 On track - Jordan M. Bodybuilding · Week 9 Workouts done: 1/3 Missed 1 - Taylor P. Get Lean · Week 2 Workouts done: 3/3 Complete - Riley D. Optimal Fitness · Cycle ends Fri Workouts done: 2/3 Cycle ending After your free trial ## From $6.75 / month, first year on Annual [Compare plans](https://www.workoutsmart.com/pricing) [Start 14 days free](https://www.workoutsmart.com/signup)