WorkoutSmart Programs

Bodybuilding

Bodybuilding

Classic Bodybuilding


The Classic Bodybuilding Workout Series follow a wave periodization model transitioning you through Muscular Endurance (15+ reps, up to 60%), Hypertrophy (8-12 reps, 60-75%) and Base Strength Phases (4-8 reps, 70-85%). However, in this series most of the training time will be spent in the Hypertrophy Phase. You will be using large compound movements such as the Squat, Bench and Deadlift along with a multitude of various assistive movements to create size and shape for your muscles.

For the most part, we utilize a push-pull split in our Bodybuilding programs. There are many different combinations and types of workouts that can be effective but the push-pull split is arguably one of the best. However, we also like to train each muscle group twice per week, once a little harder, once a little easier. So, in the case of our 2 and 3 Day workout frequencies there will be some pushing and some pulling combined in one workout.

Whether you are a beginner or a more experienced weight lifter, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. Always remember, the harder you work the more successful you become!

Classic Bodybuilding Dumbbell Oriented


The Classic Bodybuilding Workout Series follow a wave periodization model transitioning you through Muscular Endurance (15+ reps, up to 60%), Hypertrophy (8-12 reps, 60-75%) and Base Strength Phases (4-8 reps, 70-85%). However, in this series most of the training time will be spent in the Hypertrophy Phase. You will be using large compound movements such as the Squat, Bench and Deadlift along with a multitude of various assistive movements to create size and shape for your muscles.

For the most part, we utilize a push-pull split in our Bodybuilding programs. There are many different combinations and types of workouts that can be effective but the push-pull split is arguably one of the best. However, we also like to train each muscle group twice per week, once a little harder, once a little easier. So, in the case of our 2 and 3 Day workout frequencies there will be some pushing and some pulling combined in one workout.

And, of course, wherever possible Dumbbell Exercises were used. Using Dumbbells throughout the program is great for developing balanced strength and size on each side of the body. It's perfect when you're on the road when the hotel gym might not have an extensive list of equipment or barbells available. It's also ideal if you are training at home. Just get some Dumbbells and get started!

Whether you are a beginner or a more experienced weight lifter, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. Always remember, the harder you work the more successful you become!

Classic Bodybuilding Dumbbell Oriented EXPRESS!


The Classic Bodybuilding Workout Series follow a wave periodization model transitioning you through Muscular Endurance (15+ reps, up to 60%), Hypertrophy (8-12 reps, 60-75%) and Base Strength Phases (4-8 reps, 70-85%). However, in this series most of the training time will be spent in the Hypertrophy Phase. You will be using large compound movements such as the Squat, Bench and Deadlift along with a multitude of various assistive movements to create size and shape for your muscles.

For the most part, we utilize a push-pull split in our Bodybuilding programs. There are many different combinations and types of workouts that can be effective but the push-pull split is arguably one of the best. However, we also like to train each muscle group twice per week, once a little harder, once a little easier. So, in the case of our 2 and 3 Day workout frequencies there will be some pushing and some pulling combined in one workout.

The EXPRESS! Workouts within the Classic Bodybuilding Series have less sets and slightly less reps than the other Bodybuilding workouts. Once again, it’s really all about how you respond and recover in your workouts. If you’ve experienced your best gains on a program with less overall volume then give these EXPRESS! workout a shot. We still provide a good variety of exercises in these workouts. Or, you can exchange any exercise in your program with our Smart Exchange lists to maximize training variation and stimulate as much muscle growth as possible.

And, of course, wherever possible Dumbbell Exercises were used. Using Dumbbells throughout the program is great for developing balanced strength and size on each side of the body. It's perfect when you're on the road when the hotel gym might not have an extensive list of equipment or barbells available. It's also ideal if you are training at home. Just get some Dumbbells and get started!

Whether you are a beginner or a more experienced weight lifter, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. Train hard and enjoy the process!

Classic Bodybuilding EXPRESS!


The Classic Bodybuilding Workout Series follow a wave periodization model transitioning you through Muscular Endurance (15+ reps, up to 60%), Hypertrophy (8-12 reps, 60-75%) and Base Strength Phases (4-8 reps, 70-85%). However, in this series most of the training time will be spent in the Hypertrophy Phase. You will be using large compound movements such as the Squat, Bench and Deadlift along with a multitude of various assistive movements to create size and shape for your muscles.

For the most part, we utilize a push-pull split in our Bodybuilding programs. There are many different combinations and types of workouts that can be effective but the push-pull split is arguably one of the best. However, we also like to train each muscle group twice per week, once a little harder, once a little easier. So, in the case of our 2 and 3 Day workout frequencies there will be some pushing and some pulling combined in one workout.

The EXPRESS! Workouts within the Classic Bodybuilding Series have less sets and slightly less reps than the other Bodybuilding workouts. Once again, it’s really all about how you respond and recover in your workouts. If you’ve experienced your best gains on a program with less overall volume then give these EXPRESS! workout a shot. We still provide a good variety of exercises in these workouts. Or, you can exchange any exercise in your program with our Smart Exchange lists to maximize training variation and stimulate as much muscle growth as possible.

Whether you are a beginner or a more experienced weight lifter, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. Train hard and enjoy the process!

Dan's Custom Favorite - Classic Bodybuilding EXPRESS! Once Per Week Muscle Group Training


This is one of my Custom Favorite programs! Sometimes it's good focus on training each muscle group only one time per week. I will at times do an extra day of some recovery arm or shoulder work but overall the focus is on hammering a specific muscle group and getting the workout done! Give them a try!

The Classic Bodybuilding Workout Series follow a wave periodization model transitioning you through Muscular Endurance (15+ reps, up to 60%), Hypertrophy (8-12 reps, 60-75%) and Base Strength Phases (4-8 reps, 70-85%). However, in this series most of the training time will be spent in the Hypertrophy Phase. You will be using large compound movements such as the Squat, Bench and Deadlift along with a multitude of various assistive movements to create size and shape for your muscles.

The EXPRESS! Workouts within the Classic Bodybuilding Series have less sets and slightly less reps than the other Bodybuilding workouts. Once again, it’s really all about how you respond and recover in your workouts. If you’ve experienced your best gains on a program with less overall volume then give these EXPRESS! workout a shot. We still provide a good variety of exercises in these workouts. Or, you can exchange any exercise in your program with our Smart Exchange lists to maximize training variation and stimulate as much muscle growth as possible.

Whether you are a beginner or a more experienced weight lifter, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. Train hard and enjoy the process!

Dan's Custom Favorite - Power Bodybuilding EXPRESS! Once Per Week Muscle Group Training


This is one of my Custom Favorite programs! Sometimes it's good focus on training each muscle group only one time per week. I will at times do an extra day of some recovery arm or shoulder work but overall the focus is on hammering a specific muscle group and getting the workout done! Give them a try!

The Power Bodybuilding Workout Series follow a wave periodization model transitioning you through Muscular Endurance (15+ reps, up to 60%), Hypertrophy (8-12 reps, 70-80%) and various Strength Phases (1-6 reps, 80-95%). Obviously the goal of any Bodybuilding program is to maximize the size and shape of your muscles. However, many people get the best increases in mass with a periodic application of workouts that call for 6 reps or less. This is especially beneficial when applied to multi-joint movements like Squat, Deadlift, and upper body pressing exercises. And, this is exactly why we created the Power Bodybuilding series. If this sounds like you, these workouts would be a good Goal choice to load into your Training Schedules. If not, give the Classic Bodybuilding series a try.

For the most part, we utilize a push-pull split in our Bodybuilding programs. There are many different combinations and types of workouts that can be effective but the push-pull split is arguably one of the best. However, we also like to train each muscle group twice per week, once a little harder, once a little easier. So, in the case of our 2 and 3 Day workout frequencies there will be some pushing and some pulling combined in one workout.

The EXPRESS! Workouts within the Power Bodybuilding Series have less sets and slightly less reps than the other Bodybuilding workouts. Once again, it’s really all about how you respond and recover in your workouts. If you’ve experienced your best gains on a program with less overall volume then give these EXPRESS! workout a shot. We still provide a good variety of exercises in these workouts. Or, you can exchange any exercise in your program with our Smart Exchange lists to maximize training variation and stimulate as much muscle growth as possible.

Whether you are a beginner or a more experienced weight lifter, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. Train hard and enjoy the process!

Power Bodybuilding


The Power Bodybuilding Workout Series follow a wave periodization model transitioning you through Muscular Endurance (15+ reps, up to 60%), Hypertrophy (8-12 reps, 70-80%) and various Strength Phases (1-6 reps, 80-95%). Obviously the goal of any Bodybuilding program is to maximize the size and shape of your muscles. However, many people get the best increases in mass with a periodic application of workouts that call for 6 reps or less. This is especially beneficial when applied to multi-joint movements like Squat, Deadlift, and upper body pressing exercises. And, this is exactly why we created the Power Bodybuilding series. If this sounds like you, these workouts would be a good Goal choice to load into your Training Schedules. If not, give the Classic Bodybuilding series a try.

For the most part, we utilize a push-pull split in our Bodybuilding programs. There are many different combinations and types of workouts that can be effective but the push-pull split is arguably one of the best. However, we also like to train each muscle group twice per week, once a little harder, once a little easier. So, in the case of our 2 and 3 Day workout frequencies there will be some pushing and some pulling combined in one workout.

Whether you are a beginner or a more experienced weight lifter, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. Always remember, the harder you work the more successful you become!

Power Bodybuilding - Dumbbell Oriented


The Power Bodybuilding Workout Series follow a wave periodization model transitioning you through Muscular Endurance (15+ reps, up to 60%), Hypertrophy (8-12 reps, 70-80%) and various Strength Phases (1-6 reps, 80-95%). Obviously the goal of any Bodybuilding program is to maximize the size and shape of your muscles. However, many people get the best increases in mass with a periodic application of workouts that call for 6 reps or less. This is especially beneficial when applied to multi-joint movements like Squat, Deadlift, and upper body pressing exercises. And, this is exactly why we created the Power Bodybuilding series. If this sounds like you, these workouts would be a good Goal choice to load into your Training Schedules. If not, give the Classic Bodybuilding series a try.

For the most part, we utilize a push-pull split in our Bodybuilding programs. There are many different combinations and types of workouts that can be effective but the push-pull split is arguably one of the best. However, we also like to train each muscle group twice per week, once a little harder, once a little easier. So, in the case of our 2 and 3 Day workout frequencies there will be some pushing and some pulling combined in one workout.

And, of course, wherever possible Dumbbell Exercises were used. Using Dumbbells throughout the program is great for developing balanced strength and size on each side of the body. It's perfect when you're on the road when the hotel gym might not have an extensive list of equipment or barbells available. It's also ideal if you are training at home. Just get some Dumbbells and get started!

Whether you are a beginner or a more experienced weight lifter, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. Always remember, the harder you work the more successful you become!

Power Bodybuilding Back Emphasis


The Bodybuilding Workout Series follow a wave periodization model transitioning you through Muscular Endurance (15+ reps, up to 60%), Hypertrophy (8-12 reps, 70-80%) and various Strength Phases (1-6 reps, 80-95%). Obviously the goal of a Bodybuilding program is to maximize the size and shape of your muscles. Increasing your mass is best accomplished with the periodic application of each of these phases including those workouts when Strength is emphasized. This is especially beneficial when using multi-joint movements like Squat, Deadlift, and upper body pressing exercises.

This particular workout emphasizes your back muscles. There is about 25% more volume for your back than in the regular bodybuilding workouts. And, if you choose to train on a 5 or 6 day split you will actually train your back three times per week. The technologies we use in WorkoutSmart.com system allows you to set up the dates or length of your Training Schedule and then choose Workout Goals that reflect what you want to accomplish. I recommend using our specific muscle group emphasis workouts in 4-6 week cycles before switching to another emphasis to maximize your training variability and help you avoid plateauing.

For the most part, we utilize a push-pull split in our Bodybuilding programs. There are many different combinations and types of workouts that can be effective but the push-pull split is arguably one of the best. However, we also like to train each muscle group twice per week, once a little harder, once a little easier. So, in the case of our 2 and 3 Day workout frequencies there will be some pushing and some pulling combined in one workout.

The EXPRESS! Workouts within the Bodybuilding Series have less sets and slightly less reps than the classic Bodybuilding Workouts. However, all the exercises are still included to maximize training variation and stimulate as much muscle growth as possible. All our EXPRESS! Workouts will emphasize muscular size and shape while reducing the overall volume of your program so your workout time is as efficient as possible.

Whether you are a beginner or a more experienced weight lifter, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. Train hard and enjoy the process!

Power Bodybuilding EXPRESS!


The Power Bodybuilding Workout Series follow a wave periodization model transitioning you through Muscular Endurance (15+ reps, up to 60%), Hypertrophy (8-12 reps, 70-80%) and various Strength Phases (1-6 reps, 80-95%). Obviously the goal of any Bodybuilding program is to maximize the size and shape of your muscles. However, many people get the best increases in mass with a periodic application of workouts that call for 6 reps or less. This is especially beneficial when applied to multi-joint movements like Squat, Deadlift, and upper body pressing exercises. And, this is exactly why we created the Power Bodybuilding series. If this sounds like you, these workouts would be a good Goal choice to load into your Training Schedules. If not, give the Classic Bodybuilding series a try.

For the most part, we utilize a push-pull split in our Bodybuilding programs. There are many different combinations and types of workouts that can be effective but the push-pull split is arguably one of the best. However, we also like to train each muscle group twice per week, once a little harder, once a little easier. So, in the case of our 2 and 3 Day workout frequencies there will be some pushing and some pulling combined in one workout.

The EXPRESS! Workouts within the Power Bodybuilding Series have less sets and slightly less reps than the other Bodybuilding workouts. Once again, it’s really all about how you respond and recover in your workouts. If you’ve experienced your best gains on a program with less overall volume then give these EXPRESS! workout a shot. We still provide a good variety of exercises in these workouts. Or, you can exchange any exercise in your program with our Smart Exchange lists to maximize training variation and stimulate as much muscle growth as possible.

Whether you are a beginner or a more experienced weight lifter, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. Train hard and enjoy the process!

Power Bodybuilding EXPRESS! Dumbbell Oriented


The Power Bodybuilding Workout Series follow a wave periodization model transitioning you through Muscular Endurance (15+ reps, up to 60%), Hypertrophy (8-12 reps, 70-80%) and various Strength Phases (1-6 reps, 80-95%). Obviously the goal of any Bodybuilding program is to maximize the size and shape of your muscles. However, many people get the best increases in mass with a periodic application of workouts that call for 6 reps or less. This is especially beneficial when applied to multi-joint movements like Squat, Deadlift, and upper body pressing exercises. And, this is exactly why we created the Power Bodybuilding series. If this sounds like you, these workouts would be a good Workout Goal choice to load into your Training Schedules. If not, give the Classic Bodybuilding series a try.

For the most part, we utilize a push-pull split in our Bodybuilding programs. There are many different combinations and types of workouts that can be effective but the push-pull split is arguably one of the best. However, we also like to train each muscle group twice per week, once a little harder, once a little easier. So, in the case of our 2 and 3 Day workout frequencies there will be some pushing and some pulling combined in one workout.

The EXPRESS! Workouts within the Power Bodybuilding Series have less sets and slightly less reps than the other Bodybuilding workouts. Once again, it’s really all about how you respond and recover in your workouts. If you’ve experienced your best gains on a program with less overall volume then give these EXPRESS! workout a shot. We still provide a good variety of exercises in these workouts. Or, you can exchange any exercise in your program with our Smart Exchange lists to maximize training variation and stimulate as much muscle growth as possible.

And, of course, wherever possible Dumbbell Exercises were used. Using Dumbbells throughout the program is great for developing balanced strength and size on each side of the body. It's perfect when you're on the road when the hotel gym might not have an extensive list of equipment or barbells available. It's also ideal if you are training at home. Just get some Dumbbells and get started!

Whether you are a beginner or a more experienced weight lifter, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. Always remember, the harder you work the more successful you become!

Power Bodybuilding Leg Emphasis


The Bodybuilding Workout Series follow a wave periodization model transitioning you through Muscular Endurance (15+ reps, up to 60%), Hypertrophy (8-12 reps, 70-80%) and various Strength Phases (1-6 reps, 80-95%). Obviously the goal of a Bodybuilding program is to maximize the size and shape of your muscles. Increasing your mass is best accomplished with the periodic application of each of these phases including those workouts when Strength is emphasized. This is especially beneficial when using multi-joint movements like Squat, Deadlift, and upper body pressing exercises.

For the most part, we utilize a push-pull split in our Bodybuilding programs. There are many different combinations and types of workouts that can be effective but the push-pull split is arguably one of the best. However, we also like to train each muscle group twice per week, once a little harder, once a little easier. So, in the case of our 2 and 3 Day workout frequencies there will be some pushing and some pulling combined in one workout.

The EXPRESS! Workouts within the Bodybuilding Series have less sets and slightly less reps than the classic Bodybuilding Workouts. However, all the exercises are still included to maximize training variation and stimulate as much muscle growth as possible. All our EXPRESS! Workouts will emphasize muscular size and shape while reducing the overall volume of your program so your workout time is as efficient as possible.

Whether you are a beginner or a more experienced weight lifter, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. Train hard and enjoy the process!

Build Strength

Build Strength

Dan's Custom Favorite - Strength and Power MAX Back Emphasis


The Strength and Power MAX Series Workouts follow a wave periodization model covering Base Strength (6-8 reps, 70-80%) to Max Strength and Power Phases (1,2,3 reps, 90 - 100%). The goal of the MAX workouts is to push the intensity (weights) of your exercises while keeping the volume (sets and reps) moderate to low.


The MAX workouts emphasize strength development using Primary Strength exercises such as the Squat, Bench, Deadlift, and Overhead Press. However, there are assistance exercises such as Lat Pulldowns, Triceps Extensions and Biceps Curls for added conditioning and hypertrophy.

This workout is basically how I set up my week. I usually train 5 days per week so this particular workout frequency will be pretty much exactly what I do. However, I have adjusted all the other weekly training frequencies to reflect what I do if I train more or less. In a nutshell, I start out the week doing back work. I only do legs once per week (wednesday on my 5 day program. I do run hills and do interval work on Monday and Friday to "sort of" make up for this. Fun Stuff!

Whether you are a beginner or a more experienced weight lifter, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.


As always, the more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. Give it a try!

Strength and Power MAX


The Strength and Power MAX Series Workouts follow a wave periodization model covering Base Strength (6-8 reps, 70-80%) to Max Strength and Power Phases (1,2,3 reps, 90 - 100%). The wave approach allows you to develop new physical qualities while maintaining the skills and capacities that were developed in the previous workouts.

The goal of the MAX workouts is to push the intensity (weights) of your exercises while keeping the volume (sets and reps) moderate to low. These workouts emphasize strength development using Primary Strength exercises such as the Squat, Bench, Deadlift, and Overhead Press. However, there are assistance exercises such as Lat Pulldowns, Triceps Extensions and Biceps Curls for added conditioning and hypertrophy.

As with all the WorkoutSmart.com programs, you can adjust your workouts with the “Power Up” and “Express It” functions to create a more dynamic periodization process. This allows for differences in your recovery levels or simply variations in your training schedule and your life schedule.

Whether you are a beginner or a more experienced weight lifter, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. We’ve got the plan, now you have to do the work!

Strength and Power MAX - Dumbbell Oriented


The Strength and Power MAX Series Workouts follow a wave periodization model covering Base Strength (6-8 reps, 70-80%) to Max Strength and Power Phases (1,2,3 reps, 90 - 100%). The wave approach allows you to develop new physical qualities while maintaining the skills and capacities that were developed in the previous workouts.

The goal of the MAX workouts is to push the intensity (weights) of your exercises while keeping the volume (sets and reps) moderate to low. These workouts emphasize strength development using Primary Strength exercises such as the Squat, Bench, Deadlift, and Overhead Press. However, there are assistance exercises such as Lat Pulldowns, Triceps Extensions and Biceps Curls for added conditioning and hypertrophy.

Wherever possible Dumbbell Exercises were used. Using Dumbbells throughout the program is great for developing balanced strength on each side of the body. It's perfect when you're on the road and the hotel gym might not have an extensive list of equipment or barbells available. It's also ideal if you are training at home. Just get some Dumbbells and get started!

With all the WorkoutSmart.com programs, you can adjust your workouts with the “Power Up” and “Express It” functions to create a more dynamic periodization process. This allows for differences in your recovery levels or simply variations in your training schedule and your life schedule.

Whether you are a beginner or a more experienced weight lifter, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. We’ve got the plan, now you have to do the work!

Strength and Power MAX EXPRESS!


The Strength and Power MAX Series Workouts follow a wave periodization model covering Base Strength (6-8 reps, 70-80%) to Max Strength and Power Phases (1,2,3 reps, 90 - 100%). The wave approach allows you to develop new physical qualities while maintaining the skills and capacities that were developed in the previous workouts.

The goal of the MAX workouts is to push the intensity (weights) of your exercises while keeping the volume (sets and reps) moderate to low. These workouts emphasize strength development using Primary Strength exercises such as the Squat, Bench, Deadlift, and Overhead Press. However, there are assistance exercises such as Lat Pulldowns, Triceps Extensions and Biceps Curls for muscle balance, conditioning and hypertrophy.

The EXPRESS! Workouts within the Strength and Power Series do have less Assistance Exercises overall. But, the Primary Strength Exercises (Bench, Squat, Deadlift) are still fully emphasized. Basically, this workout is great for size and strength. And, with all our EXPRESS! workouts the fluff is taken out so your workout time is as efficient as possible.

With all the WorkoutSmart.com programs, you can adjust your workouts with the “Power Up” and “Express It” functions to create a more dynamic periodization process. This allows for differences in your recovery levels or simply variations in your training schedule and your life schedule.

Whether you are a beginner or a more experienced weight lifter, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. Train hard!

Strength and Power MAX EXPRESS! Dumbbell Oriented


The Strength and Power MAX Series Workouts follow a wave periodization model covering Base Strength (6-8 reps, 70-80%) to Max Strength and Power Phases (1,2,3 reps, 90 - 100%). The wave approach allows you to develop new physical qualities while maintaining the skills and capacities that were developed in the previous workouts.

The goal of the MAX workouts is to push the intensity (weights) of your exercises while keeping the volume (sets and reps) moderate to low. These workouts emphasize strength development using Primary Strength exercises such as the Squat, Bench, Deadlift, and Overhead Press. However, there are assistance exercises such as Lat Pulldowns, Triceps Extensions and Biceps Curls for added conditioning and hypertrophy.

The EXPRESS! Workouts within the Strength and Power Series do have less Assistance Exercises overall. But, the Primary Strength Exercises (Bench, Squat, Deadlift) are still fully emphasized. Basically, this workout is great for size and strength. And, with all our EXPRESS! workouts the fluff is taken out so your workout time is as efficient as possible.

Wherever possible Dumbbell Exercises were used. Using Dumbbells throughout the program is great for developing balanced strength on each side of the body. It's perfect when you're on the road and the hotel gym might not have an extensive list of equipment or barbells available. It's also ideal if you are training at home. Just get some Dumbbells and get started!

With all the WorkoutSmart.com programs, you can adjust your workouts with the “Power Up” and “Express It” functions to create a more dynamic periodization process. This allows for differences in your recovery levels or simply variations in your training schedule and your life schedule.

Whether you are a beginner or a more experienced weight lifter, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. We’ve got the plan, now you have to do the work!

Strength and Power MAX with Olympics


The Strength and Power MAX Series Workouts follow a wave periodization model covering Base Strength (6-8 reps, 70-80%) to Max Strength and Power Phases (1,2,3 reps, 90 - 100%). The wave approach allows you to develop new physical qualities while maintaining the skills and capacities that were developed in the previous workouts.

The goal of the MAX workouts is to push the intensity (weights) of your exercises while keeping the volume (sets and reps) moderate to low. These workouts emphasize strength development using Primary Strength exercises such as the Squat, Bench, Deadlift, and Overhead Press. However, there are assistance exercises such as Lat Pulldowns, Triceps Extensions and Biceps Curls for added conditioning and hypertrophy.

And, for an added boost of power these workouts include Olympic lifts. Make sure you are ready to go from the start because Snatches and Cleans will lead off the workouts. Also, seek out a qualified Olympic Lifting coach if you have not been exposed to these types of lifts. You really can’t learn how to do Olympic lifts from a video.

With all the WorkoutSmart.com programs, you can adjust your workouts with the “Power Up” and “Express It” functions to create a more dynamic periodization process. This allows for differences in your recovery levels or simply variations in your training schedule and your life schedule.

Whether you are a beginner or a more experienced weight lifter, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. Work hard!

Strength, Power and Size


The Strength and Power Series Workouts follow a wave periodization model moving from Hypertrophy to Max Strength and Power Phases over the length of the Training Schedule you choose. The wave approach allows you to develop new physical qualities while maintaining the skills and capacities that were developed in the previous workouts.

As a whole, the rep ranges are slightly higher (6-12) in the early phases of the program allowing for a greater emphasis on Work Capacity and Hypertrophy. You will be taken into Max Strength phases as well with reps in the 1-4 range as you near the end of your training cycle.

You will also find that there are more Assistance Exercises (Lat Pulls, Triceps Extensions etc.) to complement the Primary Strength Exercises (Bench, Squat, Deadlift). Basically, this workout is great for size and strength!

As with all the WorkoutSmart.com programs, you can adjust your workouts with the “Power Up” and “Express It” functions to create a more dynamic periodization process. This allows for differences in your recovery levels or simply variations in your training schedule and your life schedule.

Whether you are a beginner or a more experienced weight lifter, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. Give it a try!

Strength, Power and Size - Dumbbell Oriented


The Strength and Power Series Workouts follow a wave periodization model going from Hypertrophy to Max Strength and Power Phases over the length of the Training Schedule you choose. The wave approach allows you to develop new physical qualities while maintaining the skills and capacities that were developed in the previous workouts.

As a whole, the rep ranges are slightly higher (6-12) in the early phases of the program allowing for a greater emphasis on Conditioning and Hypertrophy. You will be taken into Max Strength phases as well with reps in the 1-4 range as you near the end of your training cycle.

You will also find that there are more Assistance Exercises (Lat Pulls, Triceps Extensions etc.) to complement the Primary Strength Exercises (Bench, Squat, Deadlift). Basically, this workout is great for size and strength!

As with all the WorkoutSmart.com programs, you can adjust your workouts with the “Power Up” and “Express It” functions to create a more dynamic periodization process. This allows for differences in your recovery levels or simply variations in your training schedule and your life schedule.

Wherever possible Dumbbell Exercises were used in this program. Using Dumbbells throughout the program is great for developing balanced strength on each side of the body. It's perfect when you're on the road and the hotel gym might not have an extensive list of equipment or barbells available. It's also ideal if you are training at home. Just get some Dumbbells and get started!

Whether you are a beginner or a more experienced weight lifter, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. It’s time to get started!

Strength, Power and Size EXPRESS!


The Strength and Power Series Workouts follow a wave periodization model going from Hypertrophy to Max Strength and Power Phases over the length of the Training Schedule you choose. The wave approach allows you to develop new physical qualities while maintaining the skills and capacities that were developed in the previous workouts.

As a whole, the rep ranges are slightly higher (6-12) in the early phases of the program allowing for a greater emphasis on Conditioning and Hypertrophy. You will be taken into Max Strength phases as well with reps in the 1-4 range as you near the end of your training cycle.

The EXPRESS! Workouts within the Strength and Power Series have less Assistance Exercises (Lat Pulls, Triceps Extensions etc.). But, the Primary Strength Exercises (Bench, Squat, Deadlift) are still fully emphasized. Basically, this workout is great for size and strength. And, with all our EXPRESS! workouts the fluff is taken out so your workout time is as efficient as possible.

As with all the WorkoutSmart.com programs, you can adjust your workouts with the “Power Up” and “Express It” functions to create a more dynamic periodization process. This allows for differences in your recovery levels or simply variations in your training schedule and your life schedule.

Whether you are a beginner or a more experienced weight lifter, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. Train hard!

Strength, Power and Size EXPRESS! - Dumbbell Oriented


The Strength and Power Series Workouts follow a wave periodization model going from Hypertrophy to Max Strength and Power Phases over the length of the Training Schedule you choose. The wave approach allows you to develop new physical qualities while maintaining the skills and capacities that were developed in the previous workouts.

As a whole, the rep ranges are slightly higher (6-12) in the early phases of the program allowing for a greater emphasis on Conditioning and Hypertrophy. You will be taken into Max Strength phases as well with reps in the 1-4 range as you near the end of your training cycle.

The EXPRESS! Workouts within the Strength and Power Series have less Assistance Exercises (Lat Pulls, Triceps Extensions etc.). But, the Primary Strength Exercises (Bench, Squat, Deadlift) are still fully emphasized. Basically, this workout is great for size and strength. And, with all our EXPRESS! workouts the fluff is taken out so your workout time is as efficient as possible.

As with all the WorkoutSmart.com programs, you can adjust your workouts with the “Power Up” and “Express It” functions to create a more dynamic periodization process. This allows for differences in your recovery levels or simply variations in your training schedule and your life schedule.

Wherever possible Dumbbell Exercises were used. Using Dumbbells throughout the program is great for developing balanced strength on each side of the body. It's perfect when you're on the road and the hotel gym might not have an extensive list of equipment or barbells available. It's also ideal if you are training at home. Just get some Dumbbells and get started!

Whether you are a beginner or a more experienced weight lifter, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. Train Hard!

Strength, Power and Size with Olympic Lifts


The Strength and Power Series Workouts follow a wave periodization model going from Hypertrophy to Max Strength and Power Phases over the length of the Training Schedule you have chosen. The wave approach allows you to develop new physical qualities while maintaining the skills and capacities that were developed in the previous workouts.

As a whole, the rep ranges are slightly higher (6-12) in the early phases of the program allowing for a greater emphasis on Conditioning and Hypertrophy. You will be taken into Max Strength phases as well with reps in the 1-4 range as you near the end of your training cycle.

With all the WorkoutSmart.com programs, you can adjust your workouts with the “Power Up” and “Express It” functions to create a more dynamic periodization process. This allows for differences in your recovery levels or simply variations in your training schedule and your life schedule.

For an added boost of power these workouts include Olympic lifts. Make sure you are ready to go from the start because Snatches, Cleans and their variations will lead off most of the workouts. Also, seek out a qualified Olympic Lifting coach if you have not been exposed to these types of lifts. You really can’t learn how to do Olympic lifts from a video.

Whether you are a beginner or a more experienced weight lifter, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. Let’s get lifting!

Get Lean

Get Lean

Dan's Custom Favorite - Back Reconditioning - Get Lean with Cardio Intervals - Functional


The Back Reconditioning workouts help minimize stress to your lower back while at the same time allowing your back to reach a strong and healthy state. You may choose to use these workouts if your doctor has cleared you to exercise but are still in the early phases returning from a back pain episode.

The Get Lean Workout Series offers higher reps, lighter weights, and really puts the emphasis on conditioning your muscles. This is a great workout to facilitate weight loss, tone and shape your muscles, increase muscular endurance and burn as many calories as possible doing so!
The Functional Workouts within the Get Lean Series use exercises that will challenge your balance and your core power.

You will see that we have placed 1-3 minute Cardio Intervals and individualized heart rate ranges within these workouts. They are short but intense so you need to be prepared to work hard! Performing intervals increases the overall intensity of your workouts and will stimulate your metabolism to burn more calories.

Whether you are a beginner or a more experienced exerciser, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. Train hard and enjoy the workouts!

Get Lean


The Get Lean Workout Series offers higher reps, lighter weights, and really puts the emphasis on conditioning your muscles. This is a great workout to facilitate weight loss, tone and shape your muscles, increase muscular endurance and burn as many calories as possible doing so!


Whether you are a beginner or a more experienced exercisor, the iWorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.


The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. Give it a try!

Get Lean - Dumbbell Oriented


The Get Lean Workout Series offers higher reps, lighter weights, and really puts the emphasis on conditioning your muscles. This is a great workout to facilitate weight loss, tone and shape your muscles, increase muscular endurance and burn as many calories as possible doing so!

And, of course, wherever possible Dumbbell Exercises were used. Using Dumbbells throughout the program is great for developing balanced strength on each side of the body. It's perfect when you're on the road and the hotel gym might not have an extensive list of equipment or barbells available. It's also ideal if you are training at home. Just get some Dumbbells and get started!

Whether you are a beginner or a more experienced exerciser, the iWorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. Train hard, workout smart!

Get Lean - EXPRESS!


The Get Lean Workout Series offers higher reps, lighter weights, and really puts the emphasis on conditioning your muscles. This is a great workout to facilitate weight loss, tone and shape your muscles, increase muscular endurance and burn as many calories as possible doing so!

The EXPRESS! Workouts within the Get Lean Series have less Assistance Exercises for smaller muscle groups such as neck, forearms, calves etc. But, the Primary Strength Exercises for your upper and lower body are still fully emphasized. Basically, this workout is great for burning calories, getting stronger and conditioning your muscles. And, with all our EXPRESS! workouts the fluff is taken out so your workout time is as efficient as possible.

Whether you are a beginner or a more experienced exercisor, the iWorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. We hope you enjoy the workouts!

Get Lean - EXPRESS! - Dumbbell Oriented


The Get Lean Workout Series offers higher reps, lighter weights, and really puts the emphasis on conditioning your muscles. This is a great workout to facilitate weight loss, tone and shape your muscles, increase muscular endurance and burn as many calories as possible doing so!

The EXPRESS! Workouts within the Get Lean Series have less Assistance Exercises for smaller muscle groups such as neck, forearms, calves etc. But, the Primary Strength Exercises for your upper and lower body are still fully emphasized. Basically, this workout is great for burning calories, getting stronger and conditioning your muscles. And, with all our EXPRESS! workouts the fluff is taken out so your workout time is as efficient as possible.

And, of course, wherever possible Dumbbell Exercises were used. Using Dumbbells throughout the program is great for developing balanced strength on each side of the body. It's perfect when you're on the road and the hotel gym might not have an extensive list of equipment or barbells available. It's also ideal if you are training at home. Just get some Dumbbells and get started!

Whether you are a beginner or a more experienced exerciser, the iWorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. We hope you enjoy the workouts!

Get Lean - Functional


The Get Lean Workout Series offers higher reps, lighter weights, and really puts the emphasis on conditioning your muscles. This is a great workout to facilitate weight loss, tone and shape your muscles, increase muscular endurance and burn as many calories as possible doing so! The Functional Workouts within the Get Lean Series use exercises that will challenge your balance and your core power.


Whether you are a beginner or a more experienced exercisor, the iWorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.


The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. Give it a try!

Get Lean - Functional - EXPRESS!


The Get Lean Workout Series offers higher reps, lighter weights, and really puts the emphasis on conditioning your muscles. This is a great workout to facilitate weight loss, tone and shape your muscles, increase muscular endurance and burn as many calories as possible doing so!

The Functional Workouts within the Get Lean Series use exercises that will challenge your balance and your core power.

The EXPRESS! Workouts within the Get Lean Series have less Assistance Exercises for smaller muscle groups such as neck, forearms, calves etc. But, the Primary Strength Exercises for your upper and lower body are still fully emphasized. Basically, this workout is great for burning calories, getting stronger and conditioning your muscles. And, with all our EXPRESS! workouts the fluff is taken out so your workout time is as efficient as possible.

Whether you are a beginner or a more experienced exerciser, the iWorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. Train hard and enjoy the workouts!

Get Lean with Cardio Intervals


The Get Lean Workout Series offers higher reps, lighter weights, and really puts the emphasis on conditioning your muscles. This is a great workout to facilitate weight loss, tone and shape your muscles, increase muscular endurance and burn as many calories as possible doing so!

You will see that we have placed 1-3 minute Cardio Intervals and individualized heart rate ranges within these workouts. They are short but intense so you need to be prepared to work hard! Performing intervals increases the overall intensity of your workouts and will stimulate your metabolism to burn more calories.

Whether you are a beginner or a more experienced exerciser, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. We hope you enjoy the workouts!

Get Lean with Cardio Intervals - Dumbbell Oriented


The Get Lean Workout Series offers higher reps, lighter weights, and really puts the emphasis on conditioning your muscles. This is a great workout to facilitate weight loss, tone and shape your muscles, increase muscular endurance and burn as many calories as possible doing so!

You will see that we have placed 1-3 minute Cardio Intervals and individualized heart rate ranges within these workouts. They are short but intense so you need to be prepared to work hard! Performing intervals increases the overall intensity of your workouts and will stimulate your metabolism to burn more calories.

And, of course, wherever possible Dumbbell Exercises were used. Using Dumbbells throughout the program is great for developing balanced strength on each side of the body. It's perfect when you're on the road and the hotel gym might not have an extensive list of equipment or barbells available. It's also ideal if you are training at home. Just get some Dumbbells and get started!

Whether you are a beginner or a more experienced exerciser, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. Train hard, workout smart!

Get Lean with Cardio Intervals - EXPRESS!


The Get Lean Workout Series offers higher reps, lighter weights, and really puts the emphasis on conditioning your muscles. This is a great workout to facilitate weight loss, tone and shape your muscles, increase muscular endurance and burn as many calories as possible doing so!

The EXPRESS! Workouts within the Get Lean Series have less Assistance Exercises for smaller muscle groups such as neck, forearms, calves etc. But, the Primary Strength Exercises for your upper and lower body are still fully emphasized. Basically, this workout is great for burning calories, getting stronger and conditioning your muscles. And, with all our EXPRESS! workouts the fluff is taken out so your workout time is as efficient as possible.

You will see that we have placed 1-3 minute Cardio Intervals and individualized heart rate ranges within these workouts. They are short but intense so you need to be prepared to work hard! Performing intervals increases the overall intensity of your workouts and will stimulate your metabolism to burn more calories.

Whether you are a beginner or a more experienced exerciser, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. There’s no better time like the present so get started today!

Get Lean with Cardio Intervals - EXPRESS! - Dumbbell Oriented


The Get Lean Workout Series offers higher reps, lighter weights, and really puts the emphasis on conditioning your muscles. This is a great workout to facilitate weight loss, tone and shape your muscles, increase muscular endurance and burn as many calories as possible doing so!

The EXPRESS! Workouts within the Get Lean Series have less Assistance Exercises for smaller muscle groups such as neck, forearms, calves etc. But, the Primary Strength Exercises for your upper and lower body are still fully emphasized. Basically, this workout is great for burning calories, getting stronger and conditioning your muscles. And, with all our EXPRESS! workouts the fluff is taken out so your workout time is as efficient as possible.

You will see that we have placed 1-3 minute Cardio Intervals and individualized heart rate ranges within these workouts. They are short but intense so you need to be prepared to work hard! Performing intervals increases the overall intensity of your workouts and will stimulate your metabolism to burn more calories.

Whether you are a beginner or a more experienced exerciser, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. There’s no better time like the present so get started today!

Get Lean with Cardio Intervals - Functional


The Get Lean Workout Series offers higher reps, lighter weights, and really puts the emphasis on conditioning your muscles. This is a great workout to facilitate weight loss, tone and shape your muscles, increase muscular endurance and burn as many calories as possible doing so!
The Functional Workouts within the Get Lean Series use exercises that will challenge your balance and your core power.

You will see that we have placed 1-3 minute Cardio Intervals and individualized heart rate ranges within these workouts. They are short but intense so you need to be prepared to work hard! Performing intervals increases the overall intensity of your workouts and will stimulate your metabolism to burn more calories.

Whether you are a beginner or a more experienced exerciser, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. Train hard and enjoy the workouts!

Get Lean with Cardio Intervals - Functional - EXPRESS!


The Get Lean Workout Series offers higher reps, lighter weights, and really puts the emphasis on conditioning your muscles. This is a great workout to facilitate weight loss, tone and shape your muscles, increase muscular endurance and burn as many calories as possible doing so!
The Functional Workouts within the Get Lean Series use exercises that will challenge your balance and your core power.

The EXPRESS! Workouts within the Get Lean Series have less Assistance Exercises for smaller muscle groups such as neck, forearms, calves etc. But, the Primary Strength Exercises for your upper and lower body are still fully emphasized. Basically, this workout is great for burning calories, getting stronger and conditioning your muscles. And, with all our EXPRESS! workouts the fluff is taken out so your workout time is as efficient as possible.

You will see that we have placed 1-3 minute Cardio Intervals and individualized heart rate ranges within these workouts. They are short but intense so you need to be prepared to work hard! Performing intervals increases the overall intensity of your workouts and will stimulate your metabolism to burn more calories.

Whether you are a beginner or a more experienced exerciser, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. Train hard and enjoy the workouts!

Get Lean with Extra Leg and Butt Work


The Get Lean Workout Series offers higher reps, lighter weights, and really puts the emphasis on conditioning your muscles. This is a great workout to facilitate weight loss, tone and shape your muscles, increase muscular endurance and burn as many calories as possible doing so! This particular workout series puts an extra focus on your lower body and your posterior chain (hamstrings, glutes, and lower back).


Whether you are a beginner or a more experienced exercisor, the iWorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.


The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. Give it a try!

Optimal Fitness

Optimal Fitness

Dan's Custom Favorite - Back Reconditioning - Optimal Fitness - Functional


The Back Reconditioning workouts help minimize stress to your lower back while at the same time allowing your back to reach a strong and healthy state. You may choose to use these workouts if your doctor has cleared you to exercise but are still in the early phases returning from a back pain episode.

The Functional Workouts within the Optimal Fitness Series use exercises that will challenge your balance and your core power. The Optimal Fitness Workout Series will focus on giving you an optimal amount of training to get you in shape and keep you in shape. Each phase of your program prepares you to move safely to the next level of training. Not too heavy, and not too light. Just the right amount of training to help you bring health and fitness into your life.

As with all the WorkoutSmart.com programs, you can adjust your workouts with the “Power Up” and “Express It” functions to create a more dynamic periodization process. You can also exchange exercises at any time to something that feels better to you or if you just want to try something new! All of this functionality helps with differences in recovery levels or changes in your training schedule and your life schedule.

Whether you are a beginner or have more experience with strength training, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. Train hard and enjoy the process!

Dan's Custom Favorite - Back Reconditioning - Optimal Fitness with Cardio Intervals - Functional


The Back Reconditioning workouts help minimize stress to your lower back while at the same time allowing your back to reach a strong and healthy state. You may choose to use these workouts if your doctor has cleared you to exercise but are still in the early phases returning from a back pain episode.

The Functional Workouts within the Optimal Fitness Series use exercises that will challenge your balance and your core power. The Optimal Fitness Workout Series will focus on giving you an optimal amount of training to get you in shape and keep you in shape. Each phase of your program prepares you to move safely to the next level of training. Not too heavy, and not too light. Just the right amount of training to help you bring health and fitness into your life.

You will see that we have placed 1-3 minute Cardio Intervals and individualized heart rate ranges within these workouts. They are short but intense so you need to be prepared to work hard! Performing intervals increases the overall intensity of your workouts and will stimulate your metabolism to burn more calories.

As with all the WorkoutSmart.com programs, you can adjust your workouts with the “Power Up” and “Express It” functions to create a more dynamic periodization process. You can also exchange exercises at any time to something that feels better to you or if you just want to try something new! All of this functionality helps with differences in recovery levels or changes in your training schedule and your life schedule.

Whether you are a beginner or have more experience with strength training, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. Train hard and enjoy the process!

Optimal Fitness


The Optimal Fitness Workout Series will focus on giving you an optimal amount of training to get you in shape and keep you in shape. Each phase of your program prepares you to move safely to the next level of training. Not too heavy, and not too light. Just the right amount of training to help you bring health and fitness into your life.

Whether you are a beginner or have more experience with strength training, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. It’s time to get moving!

Optimal Fitness - Dumbbell Oriented


The Optimal Fitness Workout Series will focus on giving you an optimal amount of training to get you in shape and keep you in shape. Each phase of your program prepares you to move safely to the next level of training. Not too heavy, and not too light. Just the right amount of training to help you bring health and fitness into your life.

And, of course, wherever possible Dumbbell Exercises were used. Using Dumbbells throughout the program is great for developing balanced strength on each side of the body. It's perfect when you're on the road and the hotel gym might not have an extensive list of equipment or barbells available. It's also ideal if you are training at home. Just get some Dumbbells and get started!

Whether you are a beginner or have more experience with strength training, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. It’s time to get moving!

Optimal Fitness - EXPRESS!


The Optimal Fitness Workout Series will focus on giving you an optimal amount of training to get you in shape and keep you in shape. Each phase of your program prepares you to move safely to the next level of training. Not too heavy, and not too light. Just the right amount of training to help you bring health and fitness into your life.

The EXPRESS! Workouts within the Optimal Fitness Series have less Assistance Exercises for smaller muscle groups such as neck, forearms, calves etc. But, the Primary Strength Exercises for your upper and lower body are still fully emphasized. Basically, this workout is great for overall strength, body shaping and conditioning. And, with all our EXPRESS! workouts the fluff is taken out so your workout time is as efficient as possible.

Whether you are a beginner or have more experience with strength training, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. Train hard and enjoy the process!

Optimal Fitness - EXPRESS! - Dumbbell Oriented


The Optimal Fitness Workout Series will focus on giving you an optimal amount of training to get you in shape and keep you in shape. Each phase of your program prepares you to move safely to the next level of training. Not too heavy, and not too light. Just the right amount of training to help you bring health and fitness into your life.

The EXPRESS! Workouts within the Optimal Fitness Series have less Assistance Exercises for smaller muscle groups such as neck, forearms, calves etc. But, the Primary Strength Exercises for your upper and lower body are still fully emphasized. Basically, this workout is great for overall strength, body shaping and conditioning. And, with all our EXPRESS! workouts the fluff is taken out so your workout time is as efficient as possible.

And, of course, wherever possible Dumbbell Exercises were used. Using Dumbbells throughout the program is great for developing balanced strength on each side of the body. It's perfect when you're on the road and the hotel gym might not have an extensive list of equipment or barbells available. It's also ideal if you are training at home. Just get some Dumbbells and get started!

Whether you are a beginner or have more experience with strength training, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. It’s time to get moving!

Optimal Fitness - Functional


The Functional Workouts within the Optimal Fitness Series use exercises that will challenge your balance and your core power. The Optimal Fitness Workout Series will focus on giving you an optimal amount of training to get you in shape and keep you in shape. Each phase of your program prepares you to move safely to the next level of training. Not too heavy, and not too light. Just the right amount of training to help you bring health and fitness into your life.

Whether you are a beginner or have more experience with strength training, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. Train hard and enjoy the process!

Optimal Fitness - Functional - EXPRESS!


The Functional Workouts within the Optimal Fitness Series use exercises that will challenge your balance and your core power. The Optimal Fitness Workout Series will focus on giving you an optimal amount of training to get you in shape and keep you in shape. Each phase of your program prepares you to move safely to the next level of training. Not too heavy, and not too light. Just the right amount of training to help you bring health and fitness into your life.

The EXPRESS! Workouts within the Optimal Fitness Series have less Assistance Exercises for smaller muscle groups such as neck, forearms, calves etc. But, the Primary Strength Exercises for your upper and lower body are still fully emphasized. Basically, this workout is great for overall strength, body shaping and conditioning. And, with all our EXPRESS! workouts the fluff is taken out so your workout time is as efficient as possible.

Whether you are a beginner or have more experience with strength training, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. Train hard and enjoy the process!

Optimal Fitness with Cardio Intervals


The Optimal Fitness Workout Series will focus on giving you an optimal amount of training to get you in shape and keep you in shape. Each phase of your program prepares you to move safely to the next level of training. Not too heavy, and not too light. Just the right amount of training to help you bring health and fitness into your life.

You will see that we have placed 1-3 minute Cardio Intervals and individualized heart rate ranges within these workouts. They are short but intense so you need to be prepared to give it your all! Performing intervals increases the overall intensity of your workouts, gives you a great conditioning stimulus, and will stimulate your metabolism to burn more calories.

As with all the WorkoutSmart.com programs, you can adjust your workouts with the “Power Up” and “Express It” functions to create a more dynamic periodization process. This allows for differences in your recovery levels or simply variations in your training schedule and your life schedule.

Whether you are a beginner or have more experience with strength training, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. It’s time to get moving!

Optimal Fitness with Cardio Intervals - Dumbbell Oriented


The Optimal Fitness Workout Series will focus on giving you an optimal amount of training to get you in shape and keep you in shape. Each phase of your program prepares you to move safely to the next level of training. Not too heavy, and not too light. Just the right amount of training to help you bring health and fitness into your life.

You will see that we have placed 1-3 minute Cardio Intervals and individualized heart rate ranges within these workouts. They are short but intense so you need to be prepared to work hard! Performing intervals increases the overall intensity of your workouts and will stimulate your metabolism to burn more calories.

And, of course, wherever possible Dumbbell Exercises were used. Using Dumbbells throughout the program is great for developing balanced strength on each side of the body. It's perfect when you're on the road and the hotel gym might not have an extensive list of equipment or barbells available. It's also ideal if you are training at home. Just get some Dumbbells and get started!

As with all the WorkoutSmart.com programs, you can adjust your workouts with the “Power Up” and “Express It” functions to create a more dynamic periodization process. This allows for differences in your recovery levels or simply variations in your training schedule and your life schedule.

Whether you are a beginner or have more experience with strength training, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. It’s time to get moving!

Optimal Fitness with Cardio Intervals - EXPRESS!


The Optimal Fitness Workout Series will focus on giving you an optimal amount of training to get you in shape and keep you in shape. Each phase of your program prepares you to move safely to the next level of training. Not too heavy, and not too light. Just the right amount of training to help you bring health and fitness into your life.

The EXPRESS! Workouts within the Optimal Fitness Series have less Assistance Exercises for smaller muscle groups such as neck, forearms, calves etc. But, the Primary Strength Exercises for your upper and lower body are still fully emphasized. Basically, this workout is great for overall strength, body shaping and conditioning. And, with all our EXPRESS! workouts the fluff is taken out so your workout time is as efficient as possible.

You will see that we have placed 1-3 minute Cardio Intervals and individualized heart rate ranges within these workouts. They are short but intense so you need to be prepared to work hard! Performing intervals increases the overall intensity of your workouts and will stimulate your metabolism to burn more calories.

As with all the WorkoutSmart.com programs, you can adjust your workouts with the “Power Up” and “Express It” functions to create a more dynamic periodization process. This allows for differences in your recovery levels or simply variations in your training schedule and your life schedule.

Whether you are a beginner or have more experience with strength training, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. Train hard and enjoy the process!

Optimal Fitness with Cardio Intervals - EXPRESS! - Dumbbell Oriented


The Optimal Fitness Workout Series will focus on giving you an optimal amount of training to get you in shape and keep you in shape. Each phase of your program prepares you to move safely to the next level of training. Not too heavy, and not too light. Just the right amount of training to help you bring health and fitness into your life.

The EXPRESS! Workouts within the Optimal Fitness Series have less Assistance Exercises for smaller muscle groups such as neck, forearms, calves etc. But, the Primary Strength Exercises for your upper and lower body are still fully emphasized. Basically, this workout is great for overall strength, body shaping and conditioning. And, with all our EXPRESS! workouts the fluff is taken out so your workout time is as efficient as possible.

You will see that we have placed 1-3 minute Cardio Intervals and individualized heart rate ranges within these workouts. They are short but intense so you need to be prepared to work hard! Performing intervals increases the overall intensity of your workouts and will stimulate your metabolism to burn more calories.

And, of course, wherever possible Dumbbell Exercises were used. Using Dumbbells throughout the program is great for developing balanced strength on each side of the body. It's perfect when you're on the road and the hotel gym might not have an extensive list of equipment or barbells available. It's also ideal if you are training at home. Just get some Dumbbells and get started!

As with all the WorkoutSmart.com programs, you can adjust your workouts with the “Power Up” and “Express It” functions to create a more dynamic periodization process. This allows for differences in your recovery levels or simply variations in your training schedule and your life schedule.

Whether you are a beginner or have more experience with strength training, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. It’s time to get moving!

Optimal Fitness with Cardio Intervals - Functional


The Functional Workouts within the Optimal Fitness Series use exercises that will challenge your balance and your core power. The Optimal Fitness Workout Series will focus on giving you an optimal amount of training to get you in shape and keep you in shape. Each phase of your program prepares you to move safely to the next level of training. Not too heavy, and not too light. Just the right amount of training to help you bring health and fitness into your life.

You will see that we have placed 1-3 minute Cardio Intervals and individualized heart rate ranges within these workouts. They are short but intense so you need to be prepared to work hard! Performing intervals increases the overall intensity of your workouts and will stimulate your metabolism to burn more calories.

As with all the WorkoutSmart.com programs, you can adjust your workouts with the “Power Up” and “Express It” functions to create a more dynamic periodization process. This allows for differences in your recovery levels or simply variations in your training schedule and your life schedule.

Whether you are a beginner or have more experience with strength training, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. Train hard and enjoy the process!

Optimal Fitness with Cardio Intervals - Functional - EXPRESS!


The Functional Workouts within the Optimal Fitness Series use exercises that will challenge your balance and your core power. The Optimal Fitness Workout Series will focus on giving you an optimal amount of training to get you in shape and keep you in shape. Each phase of your program prepares you to move safely to the next level of training. Not too heavy, and not too light. Just the right amount of training to help you bring health and fitness into your life.

The EXPRESS! Workouts within the Optimal Fitness Series have less Assistance Exercises for smaller muscle groups such as neck, forearms, calves etc. But, the Primary Strength Exercises for your upper and lower body are still fully emphasized. Basically, this workout is great for overall strength, body shaping and conditioning. And, with all our EXPRESS! workouts the fluff is taken out so your workout time is as efficient as possible.

You will see that we have placed 1-3 minute Cardio Intervals and individualized heart rate ranges within these workouts. They are short but intense so you need to be prepared to work hard! Performing intervals increases the overall intensity of your workouts and will stimulate your metabolism to burn more calories.

As with all the WorkoutSmart.com programs, you can adjust your workouts with the “Power Up” and “Express It” functions to create a more dynamic periodization process. This allows for differences in your recovery levels or simply variations in your training schedule and your life schedule.

Whether you are a beginner or have more experience with strength training, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. Train hard and enjoy the process!

Programs for Life

Programs for Life

Dan's Custom Favorite - Classic Bodybuilding EXPRESS! Once Per Week Muscle Group Training


This is one of my Custom Favorite programs! Sometimes it's good focus on training each muscle group only one time per week. I will at times do an extra day of some recovery arm or shoulder work but overall the focus is on hammering a specific muscle group and getting the workout done! Give them a try!

The Classic Bodybuilding Workout Series follow a wave periodization model transitioning you through Muscular Endurance (15+ reps, up to 60%), Hypertrophy (8-12 reps, 60-75%) and Base Strength Phases (4-8 reps, 70-85%). However, in this series most of the training time will be spent in the Hypertrophy Phase. You will be using large compound movements such as the Squat, Bench and Deadlift along with a multitude of various assistive movements to create size and shape for your muscles.

The EXPRESS! Workouts within the Classic Bodybuilding Series have less sets and slightly less reps than the other Bodybuilding workouts. Once again, it’s really all about how you respond and recover in your workouts. If you’ve experienced your best gains on a program with less overall volume then give these EXPRESS! workout a shot. We still provide a good variety of exercises in these workouts. Or, you can exchange any exercise in your program with our Smart Exchange lists to maximize training variation and stimulate as much muscle growth as possible.

Whether you are a beginner or a more experienced weight lifter, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. Train hard and enjoy the process!

Dan's Custom Favorite - Power Bodybuilding EXPRESS! Once Per Week Muscle Group Training


This is one of my Custom Favorite programs! Sometimes it's good focus on training each muscle group only one time per week. I will at times do an extra day of some recovery arm or shoulder work but overall the focus is on hammering a specific muscle group and getting the workout done! Give them a try!

The Power Bodybuilding Workout Series follow a wave periodization model transitioning you through Muscular Endurance (15+ reps, up to 60%), Hypertrophy (8-12 reps, 70-80%) and various Strength Phases (1-6 reps, 80-95%). Obviously the goal of any Bodybuilding program is to maximize the size and shape of your muscles. However, many people get the best increases in mass with a periodic application of workouts that call for 6 reps or less. This is especially beneficial when applied to multi-joint movements like Squat, Deadlift, and upper body pressing exercises. And, this is exactly why we created the Power Bodybuilding series. If this sounds like you, these workouts would be a good Goal choice to load into your Training Schedules. If not, give the Classic Bodybuilding series a try.

For the most part, we utilize a push-pull split in our Bodybuilding programs. There are many different combinations and types of workouts that can be effective but the push-pull split is arguably one of the best. However, we also like to train each muscle group twice per week, once a little harder, once a little easier. So, in the case of our 2 and 3 Day workout frequencies there will be some pushing and some pulling combined in one workout.

The EXPRESS! Workouts within the Power Bodybuilding Series have less sets and slightly less reps than the other Bodybuilding workouts. Once again, it’s really all about how you respond and recover in your workouts. If you’ve experienced your best gains on a program with less overall volume then give these EXPRESS! workout a shot. We still provide a good variety of exercises in these workouts. Or, you can exchange any exercise in your program with our Smart Exchange lists to maximize training variation and stimulate as much muscle growth as possible.

Whether you are a beginner or a more experienced weight lifter, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. Train hard and enjoy the process!

Dan's Custom Favorite - Program for Life


Throughout my 30 plus years as a trainer I’ve been given the opportunity to work with people from all walks of life. From Olympic athletes to absolute first timers. What has evolved from this experience is the understanding that consistency is the key to everyone’s success. Consistency is maintained by motivation, and motivation is fueled by success. If you can be consistent you can't help but improve in anything you choose to apply your focus.

The Programs for Life Workout Series emphasizes movements that create body awareness, balance, core stability and strength endurance. Anyone can benefit from these programs but the are especially effective for those that seek overall health and pain free movement. These programs were built not to maximize your power output but to create stability and movement skill in your everyday life.

Exercises were selected based on minimizing joint stress yet still maximizing effectiveness so you can develop the above mentioned positive attributes of health. As good of an exercise that squatting is, it’s just not for everybody especially if you have knee, hip or back issues. By working the muscles of your core including your glutes and hamstrings and doing it with exercises that affect your body in a 3-dimensional way, you are giving yourself the opportunity to enjoy a lifetime of health.

As with all the WorkoutSmart.com programs, you can adjust your workouts with the “Power Up” and “Express It” functions to create a more dynamic periodization process. This allows for differences in your recovery levels or simply variations in your training schedule and your life schedule.

Whether you are a beginner or have more experience with strength training, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. It’s time to get moving!


Dan's Custom Favorite - Program for Life Dumbbell Oriented with Cardio Intervals


Throughout my 30 plus years as a trainer I’ve been given the opportunity to work with people from all walks of life. From Olympic athletes to absolute first timers. What has evolved from this experience is the understanding that consistency is the key to everyone’s success. Consistency is maintained by motivation. Motivation is fueled by success. And finally, success is built on the foundation of mastery. If you can do something well and do it consistently enough, you will be successful in anything you choose to apply these guidelines to!

The Programs for Life Workout Series emphasizes movements that create body awareness, balance, core stability and strength endurance. Anyone can benefit from these programs but the are especially effective for those that seek overall health and pain free movement. These programs were built not to maximize your power output but to create stability and movement skill in your everyday life.

Exercises were selected based on minimizing joint stress yet still maximizing effectiveness so you can develop the above mentioned positive attributes of health. As good of an exercise that squatting is, it’s just not for everybody especially if you have knee, hip or back issues. By working the muscles of your core including your glutes and hamstrings and doing it with exercises that affect your body in a 3-dimensional way, you are giving yourself the opportunity to enjoy a lifetime of health.

You will see that we have placed 1-3 minute Cardio Intervals and individualized heart rate ranges within these workouts. They are short but intense so you need to be prepared to give it your all! Performing intervals increases the overall intensity of your workouts, gives you a great conditioning stimulus, and will stimulate your metabolism to burn more calories.

And, of course, wherever possible Dumbbell Exercises were used. Using Dumbbells throughout the program is great for developing balanced strength on each side of the body. It's perfect when you're on the road and the hotel gym might not have an extensive list of equipment or barbells available. It's also ideal if you are training at home. Just get some Dumbbells and get started!

As with all the WorkoutSmart.com programs, you can adjust your workouts with the “Power Up” and “Express It” functions to create a more dynamic periodization process. This allows for differences in your recovery levels or simply variations in your training schedule and your life schedule.

Whether you are a beginner or have more experience with strength training, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. Remember, it doesn't matter where you train, just train!

Dan's Custom Favorite - Program for Life EXPRESS!


Throughout my 30 plus years as a trainer I’ve been given the opportunity to work with people from all walks of life. From Olympic athletes to absolute first timers. What has evolved from this experience is the understanding that consistency is the key to everyone’s success. Consistency is maintained by motivation. Motivation is fueled by success. And finally, success is built on the foundation of mastery. If you can do something well and do it consistently enough, you will be successful in anything you choose to apply these guidelines to!

The Programs for Life Workout Series emphasizes movements that create body awareness, balance, core stability and strength endurance. Anyone can benefit from these programs but the are especially effective for those that seek overall health and pain free movement. These programs were built not to maximize your power output but to create stability and movement skill in your everyday life.

Exercises were selected based on minimizing joint stress yet still maximizing effectiveness so you can develop the above mentioned positive attributes of health. As good of an exercise that squatting is, it’s just not for everybody especially if you have knee, hip or back issues. By working the muscles of your core including your glutes and hamstrings and doing it with exercises that affect your body in a 3-dimensional way, you are giving yourself the opportunity to enjoy a lifetime of health.

The EXPRESS! Workouts within the Programs for Life Workout Series have less Assistance Exercises for smaller muscle groups such as neck, forearms, calves etc. But, the Primary Strength Exercises for your upper and lower body are still fully emphasized. With all our EXPRESS! workouts the fluff is taken out so your workout time is as efficient as possible.

As with all the WorkoutSmart.com programs, you can adjust your workouts with the “Power Up” and “Express It” functions to create a more dynamic periodization process. This allows for differences in your recovery levels or simply variations in your training schedule and your life schedule.

Whether you are a beginner or have more experience with strength training, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. Get going on your program and enjoy the journey!

Dan's Custom Favorite - Program for Life EXPRESS! with Cardio Intervals


Throughout my 30 plus years as a trainer I’ve been given the opportunity to work with people from all walks of life. From Olympic athletes to absolute first timers. What has evolved from this experience is the understanding that consistency is the key to everyone’s success. Consistency is maintained by motivation. Motivation is fueled by success. And finally, success is built on the foundation of mastery. If you can do something well and do it consistently enough, you will be successful in anything you choose to apply these guidelines to!

The Programs for Life Workout Series emphasizes movements that create body awareness, balance, core stability and strength endurance. Anyone can benefit from these programs but the are especially effective for those that seek overall health and pain free movement. These programs were built not to maximize your power output but to create stability and movement skill in your everyday life.

Exercises were selected based on minimizing joint stress yet still maximizing effectiveness so you can develop the above mentioned positive attributes of health. As good of an exercise that squatting is, it’s just not for everybody especially if you have knee, hip or back issues. By working the muscles of your core including your glutes and hamstrings and doing it with exercises that affect your body in a 3-dimensional way, you are giving yourself the opportunity to enjoy a lifetime of health.

You will see that we have placed 1-3 minute Cardio Intervals and individualized heart rate ranges within these workouts. They are short but intense so you need to be prepared to give it your all! Performing intervals increases the overall intensity of your workouts, gives you a great conditioning stimulus, and will stimulate your metabolism to burn more calories.

The EXPRESS! Workouts within the Programs for Life Workout Series have less Assistance Exercises for smaller muscle groups such as neck, forearms, calves etc. But, the Primary Strength Exercises for your upper and lower body are still fully emphasized. With all our EXPRESS! workouts the fluff is taken out so your workout time is as efficient as possible.

As with all the WorkoutSmart.com programs, you can adjust your workouts with the “Power Up” and “Express It” functions to create a more dynamic periodization process. This allows for differences in your recovery levels or simply variations in your training schedule and your life schedule.

Whether you are a beginner or have more experience with strength training, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. Get going on your program and enjoy the journey!

Train hard and enjoy the process!

Dan's Custom Favorite - Program for Life with Cardio Intervals


Throughout my 30 plus years as a trainer I’ve been given the opportunity to work with people from all walks of life. From Olympic athletes to absolute first timers. What has evolved from this experience is the understanding that consistency is the key to everyone’s success. Consistency is maintained by motivation. Motivation is fueled by success. And finally, success is built on the foundation of mastery. If you can do something well and do it consistently enough, you will be successful in anything you choose to apply these guidelines to!

The Programs for Life Workout Series emphasizes movements that create body awareness, balance, core stability and strength endurance. Anyone can benefit from these programs but the are especially effective for those that seek overall health and pain free movement. These programs were built not to maximize your power output but to create stability and movement skill in your everyday life.

Exercises were selected based on minimizing joint stress yet still maximizing effectiveness so you can develop the above mentioned positive attributes of health. As good of an exercise that squatting is, it’s just not for everybody especially if you have knee, hip or back issues. By working the muscles of your core including your glutes and hamstrings and doing it with exercises that affect your body in a 3-dimensional way, you are giving yourself the opportunity to enjoy a lifetime of health.

You will see that we have placed 1-3 minute Cardio Intervals and individualized heart rate ranges within these workouts. They are short but intense so you need to be prepared to give it your all! Performing intervals increases the overall intensity of your workouts, gives you a great conditioning stimulus, and will stimulate your metabolism to burn more calories.

As with all the WorkoutSmart.com programs, you can adjust your workouts with the “Power Up” and “Express It” functions to create a more dynamic periodization process. This allows for differences in your recovery levels or simply variations in your training schedule and your life schedule.

Whether you are a beginner or have more experience with strength training, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. Get going on your program and enjoy the journey!

Dan's Custom Favorite - Strength and Power MAX Back Emphasis


The Strength and Power MAX Series Workouts follow a wave periodization model covering Base Strength (6-8 reps, 70-80%) to Max Strength and Power Phases (1,2,3 reps, 90 - 100%). The goal of the MAX workouts is to push the intensity (weights) of your exercises while keeping the volume (sets and reps) moderate to low.


The MAX workouts emphasize strength development using Primary Strength exercises such as the Squat, Bench, Deadlift, and Overhead Press. However, there are assistance exercises such as Lat Pulldowns, Triceps Extensions and Biceps Curls for added conditioning and hypertrophy.

This workout is basically how I set up my week. I usually train 5 days per week so this particular workout frequency will be pretty much exactly what I do. However, I have adjusted all the other weekly training frequencies to reflect what I do if I train more or less. In a nutshell, I start out the week doing back work. I only do legs once per week (wednesday on my 5 day program. I do run hills and do interval work on Monday and Friday to "sort of" make up for this. Fun Stuff!

Whether you are a beginner or a more experienced weight lifter, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.


As always, the more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. Give it a try!

Sport Specific

Sport Specific

Sport - Baseball Offseason Strength Development - Fielder


The Baseball Offseason Strength Development Workouts utilize exercises for core strength, balance, joint stability and overall mobility. These workouts have set, rep and weight combinations that emphasize Muscular Endurance and Strength. We pay special attention to the strength and mobility of your lower back, hips and shoulder girdle. This program works best in an Off-Season setting especially when paired with a 3 or 4 day Workout Frequency.

The unique aspect with all programs in the WorkoutSmart.com system is that we make it easy for you to dial in your training frequency and daily time investment to match your schedule and physical development goals.

Whether you are a beginner or have more experience with strength training, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. Minimize injury, improve your muscle conditioning and power and play better!

Sport - Basketball Offseason Strength Development


The overall focus of the Off-Season Basketball strength training program is to create balanced strength and power in your body so you can maximize your performance and stay injury free. Each phase of this program prepares you to move safely to the next level of training.

Most importantly, our system allows you to set up your Training Schedule to exactly match the dates your Off-Season time frame begins and ends. And as with all the WorkoutSmart.com programs, you can adjust your workouts to create a more dynamic periodization process. This allows for differences in recovery levels or simply variations in your training schedule and your life schedule.

The 3 or 4 Day Workout Frequency is best to use during the Off-Season. The Off-Season is a time to focus on general physical development and to maximize your work capacity and improve your weak points. The overall volume and intensity of this Workout Goal is high and demands that you be aware of your recovery status so you can make the progress you need during this critical time of the year.

A quick word about Olympic lifts. Make sure you are ready to go from the start because Power Cleans and clean variations will lead off the workouts. Also, seek out a qualified Olympic Lifting coach if you have not been exposed to these types of lifts. You really can’t learn how to do Olympic lifts from a video.

Whether you are a beginner or have more experience with strength training, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. Train hard and smart and you will succeed!

Sport - Football Offseason (Med Ball and Plyo's)


The Football Offseason Workouts follow a wave periodization model covering Hypertrophy (8-12 reps) to Max Strength and Power Phases (1-3 reps) throughout the length of the Training Schedule you have chosen. The wave approach allows you to develop new physical qualities while maintaining the skills and capacities that were developed in the previous workouts.

The goal of the workouts is to push the intensity (weights) of your big movements while keeping the volume (sets and reps) of your assistance work at a level where hypertrophy and work capacity will still be developed. As with all the WorkoutSmart.com programs, you can adjust your workouts to create a more dynamic periodization process. This allows for differences in recovery levels or simply variations in your training schedule and your life schedule.

The Football Offseason workouts emphasize strength and power development using Primary Strength exercises Squat, Bench, Deadlift, and Overhead Press. There are also assistance exercises such as Med Ball Throws, Plyometric Jumps, Lat Pulldowns, Triceps Extensions, Biceps Curls and Neck training for added conditioning and hypertrophy.

Whether you are a beginner or a more experienced weight lifter, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. Work hard and embrace the process!

Sport - Football Offseason with Olympic Lifts


The Football Offseason Workouts follow a wave periodization model covering Hypertrophy (8-12 reps) to Max Strength and Power Phases (1-3 reps) throughout the length of the Training Schedule you have chosen. The wave approach allows you to develop new physical qualities while maintaining the skills and capacities that were developed in the previous workouts.

The goal of the workouts is to push the intensity (weights) of your big movements while keeping the volume (sets and reps) of your assistance work at a level where hypertrophy and work capacity will still be developed. As with all the WorkoutSmart.com programs, you can adjust your workouts to create a more dynamic periodization process. This allows for differences in recovery levels or simply variations in your training schedule and your life schedule.

The Football Offseason workouts emphasize strength and power development using Primary Strength exercises such as the Power Clean and variations, Power Snatch and variations, Squat, Bench, Deadlift, and Overhead Press. There are also assistance exercises such as Lat Pulldowns, Triceps Extensions, Biceps Curls and Neck training for added conditioning and hypertrophy.

A quick word about Olympic lifts. Make sure you are ready to go from the start because Snatches and Cleans will lead off the workouts. Also, seek out a qualified Olympic Lifting coach if you have not been exposed to these types of lifts. You really can’t learn how to do Olympic lifts from a video.

Whether you are a beginner or a more experienced weight lifter, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. Work hard and enjoy the process!

Sport - Football Preseason


The Football Preseason Workouts focus on transitioning the absolute strength and work capacity you developed in the Offseason to maximal velocity and power qualities in preparation for the start of the season. Because of this, we are taking into account that you have completed an Offseason development program of at least 4 weeks in length!

The Preseason Velocirty workouts can be added to the end of your existing Training Schedule by changing your Workout Goal to Football Preseason Velocity Training, choosing your Workout Frequency (2-4 days per week), and choosing the date you want to begin your preseason workout. This date should be 2-4 weeks before the end of your existing Training Schedule to give you enough time for the power conversion process.

You can also create a new Training Schedule for the specific time frame you would like your Preseason workout to encompass. Once you have set up your new Training Schedule just follow the steps outlined above to apply the Preseason Workout Goal to this Training Schedule.

The goal of these workouts is to push the velocity of your big movements to help stimulate the more performance specific quality of power! We will still be doing assistance work to help maintain the skills and capacities that were developed in the Offseason workouts. But, even with these exercises the focus will be on concentric velocity (ie, explode off the bottom of your squat, punch the bar off your chest).

As with all the WorkoutSmart.com programs, you can adjust your workouts with the “Power Up” and “Express It” functions to create a more dynamic periodization process. This allows for differences in your recovery levels or simply variations in your training schedule and your life schedule.

The Football Preseason workouts emphasize strength and power development using Primary Strength exercises such as the Power Clean and variations, Power Snatch and variations, Squat, Bench, Deadlift, and Overhead Press. There are also assistance exercises such as Lat Pulldowns, Triceps Extensions, Biceps Curls and Neck training for added conditioning and hypertrophy.

A quick word about Olympic lifts. Make sure you are ready to go from the start because Snatches and Cleans will lead off the workouts. Also, seek out a qualified Olympic Lifting coach if you have not been exposed to these types of lifts. You really can’t learn how to do Olympic lifts from a video.

Whether you are a beginner or a more experienced weight lifter, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. Work hard and enjoy the process!

Sport - Golf


The Golf Strength Development Workouts utilize exercises for core strength, joint balance and mobility. These workouts have set, rep and weight combinations that emphasize Muscular Endurance and Strength. We pay special attention to the stability and mobility of your lower back, hips and shoulder girdle. And, the unique aspect with all programs in the WorkoutSmart.com system is that we make it easy for you to dial in your training frequency and daily time investment to match your schedule and physical development goals.

Whether you are a beginner or have more experience with strength training, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. Minimize injury, improve your endurance and play better!

Sport - Swimming Off-Season


The overall focus of the Swimming strength training program is to create balanced strength in your body so you can maximize your performance and stay injury free. Each phase of this program prepares you to move safely to the next level of training.

Most importantly, our system allows you to set up your Training Schedule to exactly match the dates your Off-Season time frame begins and ends. We then periodize your program for this specific length of time so you can be at your best when it counts the most.

As with all the WorkoutSmart.com programs, you can adjust your workouts with the “Power Up” and “Express It” functions to create a more dynamic periodization process. This allows for differences in your recovery levels or simply variations in your training schedule and your life schedule.

The 3 or 4 Day Workout Frequency is best during the Off-Season. The Off-Season is a time to focus on general physical development and to maximize your work capacity and improve your weak points. The overall volume and intensity of this Workout Goal is high and demands that you be aware of your recovery status so you can make the progress you need during this critical time of the year.

Whether you are a beginner or have more experience with strength training, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. Train hard and smart and you will succeed!

Sport - Water Polo Off-Season


The overall focus of the Water Polo strength training program is to create balanced strength in your body so you can maximize your performance and stay injury free. Each phase of this program prepares you to move safely to the next level of training.

Most importantly, our system allows you to set up your Training Schedule to exactly match the dates your Off-Season time frame begins and ends. We then periodize your program for this specific length of time so you can be at your best when it counts the most.

As with all the WorkoutSmart.com programs, you can adjust your workouts to create a more dynamic periodization process. This allows for differences in recovery levels or simply variations in your training schedule and your life schedule.

The 3 or 4 Day Workout Frequency is best during the Off-Season. The Off-Season is a time to focus on general physical development and to maximize your work capacity and improve your weak points. The overall volume and intensity of this Workout Goal is high and demands that you be aware of your recovery status so you can make the progress you need during this critical time of the year.

Whether you are a beginner or have more experience with strength training, the WorkoutSmart.com system will create and customize your program to match your physical starting point. These customizations are based on your strength to bodyweight ratio and our simple to use Smart Tools and Feedback system.

The more you use the system the smarter it gets. And, we will automatically track your progress and log everything for you. Good luck in your upcoming season!