Workout Structure

Every workout in Level is organized into three sections: Warm-Up, Main Workout, and Cool-Down. This structure helps you prepare your body, do the hard work, and recover properly.

Warm-Up

The warm-up section gets your body ready for the main workout. These are typically lighter movements that raise your heart rate, increase blood flow to your muscles, and prepare the specific joints you will be using.

Your coach selects warm-up exercises based on what the main workout targets. For example, a leg day warm-up might include bodyweight squats and leg swings, while an upper-body day might start with band pull-aparts and arm circles.

Tip

Don’t skip your warm-up. A few minutes of preparation reduces injury risk and actually helps you perform better during the main exercises.

Main Workout

The main section is where the real work happens. This is where your coach programs the exercises that drive your progress toward your goal.

Main exercises are organized by type and importance:

1. Compound movements come first — these work multiple muscle groups at once (like squats, bench press, or rows) and require the most energy
2. Secondary compounds follow — lighter variations that target the same areas from different angles
3. Isolation and accessory exercises come last — these focus on individual muscles (like curls, lateral raises, or calf raises)

Supersets

Sometimes your coach pairs two exercises together as a superset. This means you do one exercise immediately followed by the other, then rest. Supersets save time and keep your heart rate elevated.

You will see supersets marked with a colored bar on the left side and labeled as “Superset” or “Tri-set” (three exercises grouped together). The rest period is shown at the bottom of the group — it applies after completing one full round.

Common superset pairings include:

• Push + Pull — for example, tricep pushdowns followed by bicep curls
• Upper + Lower — for example, overhead press followed by calf raises
• Same muscle, different angle — for example, lateral raises followed by front raises

Your coach only supersets accessory exercises. Heavy compound lifts always get their own dedicated sets with full rest periods.

Cool-Down

The cool-down section helps your body transition from high effort back to rest. These exercises typically involve stretching, mobility work, or light movement that aids recovery.

Cool-down exercises appear at the bottom of your workout, clearly separated by a label.

Viewing your workout

When you open a workout, you will see:

• The workout name at the top (for example, “Chest & Shoulders” or “Heavy Pulls”)
• Tags showing the workout type, week number, and day
• Your exercises organized into the three sections

Each exercise card shows:

• The exercise name and a brief description
• Your prescription — how many sets, reps, and rest time your coach recommends
• A set logging grid where you record what you actually did (see Logging Workouts)
• An “Exercise details” button to see form cues, instructions, common mistakes, and a video link (when available)

Navigating your workouts

Your workouts are organized by week on the Workouts page. Each week shows all scheduled workouts with a completion checkmark for finished ones.

The current week is expanded by default so you can quickly find today’s workout. Previous weeks are collapsed but you can expand them to review past sessions.

At the top of the page, you will see a progress bar showing how many workouts you have completed out of the total in your current phase.