LevelTraceUser Guide

Training planning

Workout generator

The Workout Generator offers two paths. LevelTrace can build an individualized plan from your settings, or reproduce the fixed program of a champion while calculating working weights from your personal records. Both paths create a draft that you review before adding sessions to the workout diary.

LevelTrace workout generator showing the individualized generator and champion program cards
The individualized LevelTrace generator is shown first. Champion programs available for the sex saved in the profile follow it.

Choose a program

Each card shows how many workout days are in the source cycle and how many calendar days the generated plan covers. To compare program structures before creating a plan, select View program. If you do not need a preview, you can generate a plan directly from the card.

Individualized LevelTrace plan

LevelTrace individualized workout generator settings with start date, time, experience, recovery, goal, safety check, training days and exercise selection
The individualized generator combines schedule, goal, recovery conditions and exercise selection in one form.
  1. Open Workout Generator and select Generate Plan.
  2. Set the start date and training time, then choose your experience, usual sleep and stress outside training.
  3. Select the goal and the days when you can train.
  4. Complete the safety check. When a listed stop factor is present, LevelTrace does not generate a plan and directs you to an in-person medical assessment.
  5. Choose the exercises that may be used in the plan.

Champion program

Sergio Oliva program preview in LevelTrace with an expanded cycle, training day, exercises, sets and repetitions
The preview shows the complete fixed program structure before you create a plan: cycles, training and rest days, exercises, sets and repetition ranges.
  1. Choose a champion card and select View program.
  2. Expand cycles and days to compare workouts, rest days, exercises, set counts and repetitions.
  3. If the structure suits you, select Generate plan in the preview. You can also create the plan directly from the card.
  4. Set only the start date and training time.
  5. Add any personal records requested by LevelTrace, then continue generation.

The preview is available without creating a plan and does not include working weights. A champion program keeps its training-day sequence, exercise order, sets and repetitions. It does not ask for a goal, available days, exercise preferences, equipment or limitations. Working weights appear only after you create the plan: LevelTrace calculates them from your personal records and the prescribed repetitions.

Add missing personal records

A personal record is required for every exercise used by either generator because it provides a reference for the working load. If a record is missing, LevelTrace opens the record form and returns you to generation after the value is saved.

You can enter your personal record directly or estimate it from a weight and completed repetitions. Enter a weight of zero for a bodyweight exercise. For dumbbell exercises, enter the weight of one dumbbell. Review the suggested personal record and save it before continuing.

What the generators calculate

The individualized generator uses the selected goal, experience, recovery settings, training days, exercise groups and personal records to distribute work. It calculates the session structure, working weights, sets, repetitions, rest and approximate duration.

The champion generator preserves the program structure and prescribed sets and repetitions. It calculates working weights for each exercise from your personal records and the target repetitions.

Keep the inputs current: working weights in both types of plan depend on your personal records. Recovery settings affect only the individualized LevelTrace plan.

Review and confirm the draft

LevelTrace workout generator draft showing planned sessions, exercises, sets, working weight and calculated session summary
The result remains a draft until you review it. The first week shows the distribution and lets you open individual sessions for editing before confirmation.
  1. Check the order of sessions, exercises and the calculated session summaries.
  2. Edit a session if an exercise needs to be removed or its planned values need adjustment.
  3. Select Confirm to add the scheduled sessions to the workout diary, or delete the draft and generate another plan.
  4. When the training day arrives, open the planned session and record the work you actually complete.
Important: the individualized safety check is not used for champion programs. Selecting a champion program does not assess your limitations, equipment, technique, pain, injury, recovery or medical suitability. Review the draft carefully, stop training when symptoms require attention and seek qualified assessment when needed.

Related guides

Continue with the workout tracker guide to record completed sessions, then use the progressive overload guide to compare changes over time.