1. [Home](https://www.workoutsmart.com/) 2. Programs Programs # Pick a goal. WorkoutSmart handles the periodization. You cannot peak strength, size, endurance and leanness at once. Every WorkoutSmart program trains one goal, from Dan Wirth's periodization, leveled to your strength test. > “If you want strength you need to train for strength. If you want size you must train for size.” Dan · [Ask Dan](https://www.workoutsmart.com/ask-dan) Choose a goal STRENGTH ## Build Strength [Create a program](https://www.workoutsmart.com/redirect/create-program?goalSelect=1&daysSelect=3) 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. Weeks per phase · Level 2 1. Hypertrophy 2 wk 2. Base Strength 5 wk 3. Strength & Power 3 wk 4. Transition 1 wk 5. Max Strength & Power 1 wk Best for Lifters with a year or more of consistent training who want to get as strong as possible. - **Build Your Own Workouts**: Build Your Own Workouts - **Dan's Custom Favorite - Strength and Power MAX Back Emphasis**: Strength and Power, Higher Weights, Lower Reps, Push/Pull Organization - **Strength and Power MAX**: Strength and Power, Higher Weights, Lower Reps, Push/Pull Organization - **Strength and Power MAX - Dumbbell Oriented**: Strength and Power, Higher Weights, Lower Reps, Dumbbell Oriented, Push/Pull Organization - **Strength and Power MAX EXPRESS\!**: Strength, Power, Maximum Efficiency - **Strength and Power MAX EXPRESS\! Dumbbell Oriented**: Strength and Power, Higher Weights, Lower Reps, Efficiency, Dumbbell Oriented, Push/Pull Organization - **Strength and Power MAX with Olympics**: Strength and Power, Olympic Movements, Higher Weights, Lower Reps - **Strength, Power and Size**: Strength and Power, Assistance Work for Size - **Strength, Power and Size - Dumbbell Oriented**: Strength and Power, Assistance Work for Size , Dumbbells are emphasized\! - **Strength, Power and Size EXPRESS\!**: Strength, Power, Size, Maximum Efficiency - **Strength, Power and Size EXPRESS\! - Dumbbell Oriented**: Strength and Power, Assistance Work for Size , Dumbbells are emphasized\! - **Strength, Power and Size with Olympic Lifts**: Strength and Power, Olympic Movements, Assistance Work for Size SIZE ## Bodybuilding [Create a program](https://www.workoutsmart.com/redirect/create-program?goalSelect=3&daysSelect=3) 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. Weeks per phase · Level 2 1. Endurance 1 wk 2. Hypertrophy 5 wk 3. Base Strength 6 wk Best for Lifters training for size, with each muscle worked twice a week: one harder day and one easier. - **Build Your Own Workouts**: Build Your Own Workouts - **Classic Bodybuilding**: Muscular Size and Shape - **Classic Bodybuilding - Leg Emphasis**: Muscular Size and Shape, Leg Emphasis - **Classic Bodybuilding Dumbbell Oriented**: Classic Bodybuilding, Muscular Size and Shape, Dumbbell Oriented - **Classic Bodybuilding Dumbbell Oriented EXPRESS\!**: Muscular Size and Shape, Maximum Efficiency, Dumbbell Oriented - **Classic Bodybuilding EXPRESS\!**: Muscular Size and Shape, Maximum Efficiency - **Dan's Custom Favorite - Classic Bodybuilding EXPRESS\! Once Per Week Muscle Group Training**: Single Muscle Group Emphasis, Muscular Size and Shape, Maximum Efficiency - **Dan's Custom Favorite - Classic Bodybuilding Upper Body Blast\!**: DCF - Upper Body Blast Emphasis for Muscular Size and Shape - **Dan's Custom Favorite - Power Bodybuilding EXPRESS\! Once Per Week Muscle Group Training**: Single Muscle Group Emphasis, Muscular Size and Shape, Maximum Efficiency - **Phase 1 - Legs, Biceps, Triceps mass, Chest, Abs cut**: Mass, Strength, Cuts - **Phase 2 - Legs, Biceps, Triceps mass, Chest, Abs cut**: Mass, Strength, Cuts Advanced - **Power Bodybuilding**: Muscular Size and Shape - **Power Bodybuilding - Back Emphasis**: Muscular Size and Shape, Back Emphasis - **Power Bodybuilding - Dumbbell Oriented**: Muscular Size and Shape, Dumbbell Oriented - **Power Bodybuilding - Leg Emphasis**: Muscular Size and Shape, Leg Emphasis - **Power Bodybuilding EXPRESS\!**: Muscular Size and Shape, Efficiency - **Power Bodybuilding EXPRESS\! Dumbbell Oriented**: Muscular Size and Shape, Dumbbell Oriented, Efficiency LEAN ## Get Lean [Create a program](https://www.workoutsmart.com/redirect/create-program?goalSelect=0&daysSelect=3) 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 for Anyone whose first goal is fat loss and conditioning rather than maximum strength. - **Build Your Own Workouts**: Build Your Own Workouts - **Dan's Custom Favorite - Get In Shape For, During and After the Holidays\!**: Holiday Fitness Routine, Higher Reps, Cardio Intervals, Core Training, Conditioning and Calorie Burning - **Dan's Custom Favorite - Get Lean with Extra Leg and Butt Work**: Higher Reps, Core Training, Conditioning, Calorie Burning, Lower Body Emphasis - **Get Lean**: Higher Reps, Core Training, Conditioning and Calorie Burning - **Get Lean - Dumbbell Oriented**: Higher Reps, Core Training, Conditioning, Calorie Burning, Dumbbell Emphasis - **Get Lean - EXPRESS\!**: Efficiency, Higher Reps, Core Training, Conditioning and Calorie Burning - **Get Lean - EXPRESS\! - Dumbbell Oriented**: Higher Reps, Core Training, Conditioning, Calorie Burning, Efficiency, Dumbbell Oriented - **Get Lean - Functional**: Higher Reps, Core Training, Balance Work, Conditioning and Calorie Burning - **Get Lean - Functional - EXPRESS\!**: Efficiency, Higher Reps, Core Training, Balance Work, Conditioning and Calorie Burning - **Get Lean with Cardio Intervals**: Higher Reps, Cardio Intervals, Core Training, Conditioning and Calorie Burning - **Get Lean with Cardio Intervals - Dumbbell Oriented**: Higher Reps, Cardio Intervals, Core Training, Conditioning, Calorie Burning, Dumbbell Emphasis - **Get Lean with Cardio Intervals - EXPRESS\!**: Efficiency, Higher Reps, Cardio Intervals, Core Training, Conditioning, Calorie Burning - **Get Lean with Cardio Intervals - EXPRESS\! - Dumbbell Oriented**: Efficiency, Higher Reps, Cardio Intervals, Core Training, Conditioning, Calorie Burning, Dumbbell Oriented - **Get Lean with Cardio Intervals - Functional**: Higher Reps, Cardio Intervals, Core Training, Balance Work, Conditioning and Calorie Burning - **Get Lean with Cardio Intervals - Functional - EXPRESS\!**: Efficiency, Higher Reps, Cardio Intervals, Core Training, Balance Work, Conditioning and Calorie Burning FITNESS ## Optimal Fitness [Create a program](https://www.workoutsmart.com/redirect/create-program?goalSelect=2&daysSelect=3) 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 for People who want to be fit and stay fit, without training for a peak. - **Build Your Own Workouts**: Build Your Own Workouts - **Dan's Custom Favorite - Back Safety - Optimal Fitness - Functional**: Back Safety, Muscle Conditioning, Balance Work, Overall Strength, Injury Prevention - **Dan's Custom Favorite - Back Safety - Optimal Fitness with Cardio Intervals - Functional**: Back Safety, Muscle Conditioning, Balance Work, Cardio Intervals, Overall Strength, Injury Prevention - **Optimal Fitness**: Muscle Conditioning, Overall Strength, Injury Prevention, Balanced Approach - **Optimal Fitness - Dumbbell Oriented**: Muscle Conditioning, Overall Strength, Injury Prevention, Balanced Approach, Dumbbell Oriented - **Optimal Fitness - EXPRESS\!**: Efficiency, Muscle Conditioning, Overall Strength, Injury Prevention, Balanced Approach - **Optimal Fitness - EXPRESS\! - Dumbbell Oriented**: Efficiency, Muscle Conditioning, Overall Strength, Injury Prevention, Balanced Approach, Dumbbell Oriented - **Optimal Fitness - Functional**: Muscle Conditioning, Balance Work, Overall Strength, Injury Prevention - **Optimal Fitness - Functional - EXPRESS\!**: Efficiency, Muscle Conditioning, Balance Work, Overall Strength, Injury Prevention - **Optimal Fitness with Cardio Intervals**: Muscle Conditioning, Overall Strength, Cardio Intervals, Injury Prevention, Balanced Approach - **Optimal Fitness with Cardio Intervals - Dumbbell Oriented**: Muscle Conditioning, Overall Strength, Cardio Intervals, Injury Prevention, Balanced Approach, Dumbbell Oriented - **Optimal Fitness with Cardio Intervals - EXPRESS\!**: Efficiency, Muscle Conditioning, Overall Strength, Cardio Intervals, Injury Prevention, Balanced Approach - **Optimal Fitness with Cardio Intervals - EXPRESS\! - Dumbbell Oriented**: Efficiency, Muscle Conditioning, Overall Strength, Cardio Intervals, Injury Prevention, Balanced Approach, Dumbbell Oriented - **Optimal Fitness with Cardio Intervals - Functional**: Muscle Conditioning, Balance Work, Cardio Intervals, Overall Strength, Injury Prevention - **Optimal Fitness with Cardio Intervals - Functional - EXPRESS\!**: Efficiency, Muscle Conditioning, Balance Work, Cardio Intervals, Overall Strength, Injury Prevention LIFE ## Programs for Life [Create a program](https://www.workoutsmart.com/redirect/create-program?goalSelect=5&daysSelect=3) 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 for Adults training for health and pain-free movement, including anyone returning after a long break. - **Build Your Own Workouts**: Build Your Own Workouts - **Program for Life**: Muscle Conditioning, Strength Endurance, Core Stability, Injury Prevention, Simple and Effective - **Program for Life - Minimalist Training**: Dumbbell Oriented, Muscle and Cardio Conditioning, Strength Endurance, Core Stability, Injury Prevention, Simple and Effective - **Program for Life - Total Body Circuit - No Equipment**: No Equipment Needed, Muscle and Cardio Conditioning, Strength Endurance, Core Stability, Injury Prevention, Simple and Effective - **Program for Life Dumbbell Oriented with Cardio Intervals**: Dumbbell Oriented, Muscle and Cardio Conditioning, Strength Endurance, Core Stability, Injury Prevention, Simple and Effective - **Program for Life EXPRESS\!**: Efficiency, Muscle Conditioning, Strength Endurance, Core Stability, Injury Prevention, Simple and Effective - **Program for Life EXPRESS\! with Cardio Intervals**: Efficiency, Muscle and Cardio Conditioning, Strength Endurance, Core Stability, Injury Prevention, Simple and Effective - **Program for Life with Cardio Intervals**: Muscle and Cardio Conditioning, Strength Endurance, Core Stability, Injury Prevention, Simple and Effective SPORT ## Sport Specific [Create a program](https://www.workoutsmart.com/redirect/create-program?goalSelect=4&daysSelect=3) 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 for High school, college and masters athletes, and the coaches who train them. - **Build Your Own Workouts**: Build Your Own Workouts - **Sport - Baseball Offseason Strength Development - Fielder**: Fielder Position, Muscle Conditioning, Overall Core Strength, Mobility, Injury Prevention, Balanced Approach - **Sport - Basketball Offseason Strength Development**: Off-Season, Full Body Strength and Power, Core Stability, Injury Prevention, Muscular Conditioning - **Sport - Fooball Inseason 2 Power Velocity**: Preseason Velocity Training for Football, Lower Volume, Power Conversion, includes Olympic Lifts - **Sport - Football Offseason (Med Ball and Plyo's)**: Offseason Development for Football, Maximum Strength and Power including Med Ball and Plyo Work - **Sport - Football Offseason with Olympic Lifts**: Offseason Development for Football, Maximum Strength and Power including Olympic Lifts - **Sport - Football Preseason**: Preseason Velocity Training for Football, Lower Volume, Power Conversion, includes Olympic Lifts - **Sport - Golf**: Muscle Conditioning, Overall Core Strength, Mobility, Injury Prevention, Balanced Approach - **Sport - Swimming Off-Season**: Off-Season, Overall Strength and Power, Core Stability, Injury Prevention, Muscular Conditioning - **Sport - Water Polo Off-Season**: Off-Season, Overall Strength, Injury Prevention, Muscular Conditioning - **Sports - Boxing**: Muscular Endurance and Power, Olympic Movements, Assistance Work for Injury Prevention - **Sports - Diving**: Muscular Endurance and Power, Olympic Movements, Assistance Work for Injury Prevention - **Sports - Martial Arts Program**: Muscular Endurance, Leg Power, Core Stability, Injury Prevention - **Sports - Middle Distance Running Program**: Muscular Endurance, Leg Power, Core Stability, Injury Prevention - **Sports - Winter Sports Program**: Muscular Endurance, Leg Power, Core Stability, Injury Prevention How you start ## Goal, schedule, test. Then train. [How the Wave Engine works](https://www.workoutsmart.com/wave-engine) 1. 01 ### Pick a goal Strength, size, leanness, fitness, life or your sport. Each program trains one. 2. 02 ### Choose your week 1 to 7 training days, and how long the cycle runs. 12 weeks is the base block. 3. 03 ### Take a strength test It sets your level per muscle group and the max every load is based on. 4. 04 ### Train it as written Rate each exercise after you log it. The Wave Engine moves next week's weight. Dan's Custom Favorites ## Train the way Dan sets up his own week. A shelf of programs Dan uses himself, each with a note in his words on how he runs it: how many days, which day is legs, and what he does on the others. [Read Dan's story](https://www.workoutsmart.com/dan-wirth) Dan's Custom Favorite ### Strength and Power MAX · Back Emphasis 1. MON Lift + hills 2. TUE Lift 3. WED Legs 4. THU Lift 5. FRI Lift + intervals 5 days a week, legs once on Wednesday, hills and intervals on Monday and Friday. 14-day free trial · Cancel anytime ## Not sure which goal? Start with the free performance test. [Take the free performance test](https://www.workoutsmart.com/tools/upper-body-performance-test) [Start 14 days free](https://www.workoutsmart.com/signup)