# WorkoutSmart > WorkoutSmart runs the periodized method of Dan Wirth, MA, CSCS, the NSCA's 2023 College Strength and Conditioning Coach of the Year. The WorkoutSmart Wave Engine levels it to your tested strength and moves the weight from what you log. Train in our app, or from the AI assistant you already use. ## The method and the coach behind it - [The program you get is the program Dan writes.](https://www.workoutsmart.com/index.md): Dan Wirth has written training programs for more than 30 years, for a national champion basketball team at Arizona, for the Olympic sports at Tennessee, and for thousands of everyday clients at the training center he ran for 16 years. WorkoutSmart runs on his periodization maps, his loading tables, and his rules for when to push and when to back off. - [Dan Wirth, MA, CSCS](https://www.workoutsmart.com/dan-wirth.md): Assistant Athletics Director of Sports Performance, University of Tennessee. NSCA 2023 College Strength and Conditioning Coach of the Year. He still designs the WorkoutSmart programs. - [Ask Dan](https://www.workoutsmart.com/ask-dan.md): Strength and conditioning questions from WorkoutSmart members, answered by Dan Wirth, MA, CSCS. ## Programs toward a goal - [Pick a goal. WorkoutSmart handles the periodization.](https://www.workoutsmart.com/programs.md): 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. - [Build Strength](https://www.workoutsmart.com/programs.md): 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. - [Bodybuilding](https://www.workoutsmart.com/programs.md): The Classic Bodybuilding series moves through Muscular Endurance (15+ reps), Hypertrophy (8–12 reps) and Base Strength (4–8 reps). - [Get Lean](https://www.workoutsmart.com/programs.md): The Get Lean series uses higher reps, lighter weights and short rests, and puts the emphasis on conditioning your muscles. - [Optimal Fitness](https://www.workoutsmart.com/programs.md): The Optimal Fitness series gives you an optimal amount of training to get in shape and stay there. - [Programs for Life](https://www.workoutsmart.com/programs.md): Programs for Life build balance, core stability, body awareness and strength endurance. - [Sport Specific](https://www.workoutsmart.com/programs.md): Programs for more than a dozen sports, each with off-season and in-season versions. ## Automatic adaptation: the Wave Engine - [Hard weeks, easy weeks, and a load that is yours.](https://www.workoutsmart.com/index.md): Dan's programs move in waves. Volume comes down and intensity comes up over the block, a very hard week is always followed by an easy one, and every working weight is a percentage of your own tested max. The Wave Engine keeps the wave intact while you train, and it adjusts the one thing that should change week to week: the weight on the bar. - [Loads that follow your feedback](https://www.workoutsmart.com/index.md): Rate each exercise after you train. Too easy on a hard week moves your working max up more than too easy on a light week, because the engine reads the week's difficulty before it reads your answer. - [Power Up and Express It, with the main lifts protected](https://www.workoutsmart.com/index.md): Add a set to the accessories on a good day or trim them on a short one. Your squat, bench, deadlift and press stay as written unless you target one yourself. - [Swap exercises without breaking the program](https://www.workoutsmart.com/index.md): Rack taken, or training at a gym with no barbell? Exchange for a programmed alternative, and the engine remembers the swap for that gym. - [How WorkoutSmart builds a workout.](https://www.workoutsmart.com/wave-engine.md): Dan Wirth has been writing training programs since the 1980s. These are the rules he writes them by, and what the Wave Engine does with each one when it builds yours. ## Coaches and trainers - [You supervise. The engine programs.](https://www.workoutsmart.com/coaches.md): Writing periodized programs by hand for every client or athlete is the part of the job that does not scale. WorkoutSmart writes each one from Dan Wirth's method and their own strength tests, and leaves the watching, adjusting and coaching to you. - [Connect](https://www.workoutsmart.com/coaches.md): Each person you train connects with you and grants view or change access. They can end it at any time. - [They test](https://www.workoutsmart.com/coaches.md): A strength test sets their level per muscle group and the max every load is based on. - [The engine writes the block](https://www.workoutsmart.com/coaches.md): A full periodized program from Dan's method, for their goal and schedule. Loads adjust from their ratings. - [You coach](https://www.workoutsmart.com/coaches.md): Review the roster, open any plan and change it as if it were your own. ## Agents and MCP - [Connect your AI assistant](https://www.workoutsmart.com/connect.md): Set up Claude, Claude Code, Codex or another assistant with your WorkoutSmart account. What it can see and do, example prompts, and the connector details for agents. - [Your training assistant, in our app or in yours.](https://www.workoutsmart.com/index.md): Connect WorkoutSmart to the AI assistant you already use and it becomes your training assistant too. It knows your plan, logs your sets and check-ins, moves and adjusts workouts, and helps you start a new program. Claude, Claude Code and Codex work today. You sign in and approve on a WorkoutSmart page, never inside the agent. Grant read-only access if that is all you want. Scheduling a program or a training cycle shows a preview first and waits for your OK. Everything your assistant does is listed in your account, and you can disconnect it at any time. - [Ask about everyone you train, without opening each plan.](https://www.workoutsmart.com/coaches.md): Connect WorkoutSmart to the AI assistant you already use. It can see who you train, how they are doing, and adjust their plans: move a workout, swap an exercise, or start a new program after showing you a preview. - [Connect your AI assistant](https://www.workoutsmart.com/help.md): Set up Claude, Claude Code, Codex or another assistant with your account. ## Start - [Sign up](https://www.workoutsmart.com/signup): For a person. 14-day free trial on every plan. No card required to start; you add one when your trial ends. Cancel anytime. - [Request a roster trial](mailto:info@workoutsmart.com?subject=Roster%20trial&body=Hi%20WorkoutSmart%2C%0A%0AI'd%20like%20a%2030-day%20roster%20trial.%0A%0AName%3A%0AWhere%20I%20coach%20or%20train%20people%3A%0AHow%20many%20people%20I%20train%3A%0ASport%20or%20setting%3A%0A): For a coach or trainer. 30-day roster trial, no card. During the pilot we set up your roster by hand, usually within a day. - [Connect an agent](https://www.workoutsmart.com/connect): For an agent, or the person setting one up. The MCP endpoint is https://www.workoutsmart.com/mcp: OAuth 2.1, streamable HTTP. ## Pages - [Home](https://www.workoutsmart.com/index.md): The program a Coach of the Year would write for you. - [Pricing](https://www.workoutsmart.com/pricing.md): Every program, one price. Annual or Monthly, after a 14-day free trial. Cancel anytime. - [Programs](https://www.workoutsmart.com/programs.md): Pick a goal. WorkoutSmart handles the periodization: strength, bodybuilding, get lean, optimal fitness, sport specific and programs for life. - [The Wave Engine](https://www.workoutsmart.com/wave-engine.md): How WorkoutSmart builds a workout: Dan Wirth's ten programming rules, run by the WorkoutSmart Wave Engine. - [Dan Wirth, MA, CSCS](https://www.workoutsmart.com/dan-wirth.md): Dan Wirth, NSCA 2023 College Strength and Conditioning Coach of the Year, designs every WorkoutSmart program. - [For personal trainers and coaches](https://www.workoutsmart.com/coaches.md): You supervise. The engine programs. WorkoutSmart for personal trainers and their clients, and coaches and their athletes. - [Connect your AI assistant to WorkoutSmart](https://www.workoutsmart.com/connect.md): Set up Claude, Claude Code, Codex or another assistant with your WorkoutSmart account. What it can see and do, example prompts, and the connector details for agents. - [Strength training like a scientist with INOL values](https://www.workoutsmart.com/learn/inol.md): What INOL values are, where they came from, how the formula works, and how WorkoutSmart uses them to set difficulty. - [About](https://www.workoutsmart.com/about.md): A coach's method, written as software. WorkoutSmart has run Dan Wirth's periodized programs since 1999. - [Help](https://www.workoutsmart.com/help.md): Answers about your WorkoutSmart account, programs, billing and connected assistants. - [Terms and Conditions](https://www.workoutsmart.com/terms.md): WorkoutSmart terms and conditions. - [Privacy Policy](https://www.workoutsmart.com/privacy.md): WorkoutSmart privacy policy. - [Ask Dan](https://www.workoutsmart.com/ask-dan.md): Strength and conditioning questions from WorkoutSmart members, answered by Dan Wirth, MA, CSCS. - [Everything in one file](https://www.workoutsmart.com/llms-full.txt): Every page above as markdown, the programs by goal, and every published Ask Dan answer.