Pick a goal. WorkoutSmart handles the periodization.

The Strength and Power series follows a wave periodization model, from Hypertrophy to Max Strength and Power over the length of the schedule you choose.

Rep ranges are higher (6–12) in the early phases, with more emphasis on conditioning and hypertrophy. You finish in Max Strength phases with reps in the 1–4 range.

Best forLifters with a year or more of consistent training who want to get as strong as possible.

The Classic Bodybuilding series moves through Muscular Endurance (15+ reps), Hypertrophy (8–12 reps) and Base Strength (4–8 reps).

Most of the block is spent in Hypertrophy, built on the squat, bench and deadlift with assistance movements for size and shape.

Best forLifters training for size, with each muscle worked twice a week: one harder day and one easier.

The Get Lean series uses higher reps, lighter weights and short rests, and puts the emphasis on conditioning your muscles.

A good fit for weight loss, toning and shaping, muscular endurance, and burning as many calories as possible.

Best forAnyone whose first goal is fat loss and conditioning rather than maximum strength.

The Optimal Fitness series gives you an optimal amount of training to get in shape and stay there.

Each phase prepares you to move safely to the next level. Not too heavy, and not too light.

Best forPeople who want to be fit and stay fit, without training for a peak.

Programs for Life build balance, core stability, body awareness and strength endurance.

Built for people who want to move well for decades, with the same wave structure and the same coach behind it. The aim is stability and movement skill in everyday life.

Best forAdults training for health and pain-free movement, including anyone returning after a long break.

Programs for more than a dozen sports, each with off-season and in-season versions.

Off-season builds, in-season keeps. During the season athletes drop to two days a week, the way a college strength coach runs it.

Best forHigh school, college and masters athletes, and the coaches who train them.