Training Phases
A training phase is a 4-week block of training designed around a specific goal. Instead of giving you the same routine forever, your Level coach creates focused phases that evolve as you progress.
What is a training phase?
Think of a training phase as a chapter in your fitness story. Each phase has:
- A name and focus (for example, “Strength Builder” or “Lean Out”)
- A weekly schedule of workouts based on how many days you train
- A nutrition plan with daily calorie and macro targets
- A clear start and end date (always 4 weeks)
Your coach designs each phase around your stated goal. If you want to lose weight, your phase will include more cardio and a calorie deficit. If you want to build muscle, you will get higher-volume resistance training with a calorie surplus.
How your coach builds a phase
When your coach creates a training phase, it goes through a detailed process:
- Reviews your profile — your goals, fitness level, available equipment, and any injuries
- Consults its knowledge base — evidence-based research on the best approach for your goal
- Selects a workout split — the pattern of how your training days are organized
- Picks exercises — only exercises you can actually do with your available equipment
- Sets volume and intensity — how many sets, reps, and how heavy, based on your fitness level
- Creates a nutrition plan — daily macro targets that support your training goal
Common workout splits
Your coach chooses a workout split based on how many days per week you train:
| Training Days | Split | Example |
|---|---|---|
| 2 days/week | Full Body | Each session works your entire body |
| 3 days/week | Push / Pull / Legs | One day for pushing muscles, one for pulling, one for legs |
| 4 days/week | Upper / Lower | Alternating upper-body and lower-body days |
| 5 days/week | PPL + Upper/Lower | Push, Pull, Legs, then an Upper and Lower day |
| 6 days/week | PPL x 2 | Push/Pull/Legs repeated twice, with heavier and lighter sessions |
You do not need to choose a split yourself. Your coach picks the one that best fits your schedule, goal, and experience level.
Progressive overload
Your coach programs your phase with progressive overload built in. This means the difficulty increases gradually across the 4 weeks:
- Week 1: Moderate weight, higher reps. Learn or re-learn the movements.
- Week 2: Same weight, aim for the top of your rep range. Build confidence.
- Week 3: Increase weight slightly, lower the rep target. Push intensity.
- Week 4: Heaviest weight, lowest reps. Peak performance.
The exercises stay the same across all 4 weeks. Progression comes from doing those exercises better, not switching to new ones constantly.
Equipment matters
Your coach only picks exercises you can do with the equipment you have. If you train at home with dumbbells only, you will never see barbell squats in your plan. If you have a full gym, your coach has the entire exercise catalog available.
If your equipment changes (maybe you join a gym or buy a pull-up bar), update your equipment list in your profile. Your coach will incorporate the new equipment in your next phase.
Phase duration
Every phase runs for exactly 4 weeks (28 days) and always starts on a Monday. This gives you enough time to adapt to the exercises, build strength, and see measurable progress before your coach adjusts your plan.
At the end of 4 weeks, your coach reviews your progress and creates a new phase. See Phase Transitions for details on what happens between phases.