Suggested 210 lbs · 5 reps at RPE 8 ≈ your 7-rep max (2 in reserve)
Private beta · invite only
Lift with reason.
Levator is a training app that shows its work. Every suggested weight says why, and every number it calculates is listed with its source.
Free during the beta. Runs in the browser on phones and computers, and installs to your home screen.
Barbell Back Squat
3 × 5 · RPE 8| Set | Last time | lbs | Reps |
|---|---|---|---|
| 1 | 205 × 5 | 210 | 5 |
| 2 | 205 × 5 | 210 | 5 |
| 3 | 205 × 5 | 210 | 5 |
How?
- Your max: about 253 lbs, estimated from 225 lbs × 5 in your records (Brzycki formula).
- RPE 8 means about 2 reps left in the tank, so 5 reps at RPE 8 is about a 7-rep max.
- A 7-rep weight is 253 × (1.0278 − 0.0278 × 7) = 211 lbs.
- Rounded to the nearest 5 lbs: 210 lbs.
Shows its work
Every set has a reason.
A number is only worth following if you can check it. Levator shows the reasoning behind each one, so you can learn from it — or overrule it.
Every weight says why
One line under each suggested weight: the reps, the effort (RPE — how hard the set should feel; 10 means nothing left) and the max it comes from. How? shows the whole calculation.
Every week is counted
Sets per muscle each week, counted the way your plan counts them, against the usual range for growth — said in words, not only colours.
- Chest9 sets
In range (6–22)
- Back15 sets
In range (10–25)
- Shoulders10½ sets
In range (8–22)
- Legs14 sets
In range (10–25)
- Arms4 sets
Below the usual minimum for growth (6)
- Core4 sets
In range (up to 25)
Every number has a source
157 numbers and rules the app uses, each in plain words, with 184 citations. Each one carries a label:
- Researchpublished studies
- Guidelineofficial guidelines and professional bodies
- Expert guidancean expert’s published method
- Levator’s own rulewhere no source settles it — marked, never hidden
In one app
Training, food, cardio and mobility — together.
One place for the plan, the log and the reasons, so each part can take the others into account.
Training
Programs built for your goal, your days and your equipment, run in blocks with a lighter week planned in. The logger shows last time’s sets on every row, starts a rest timer when you tick a set, and handles supersets and drop sets.
Nutrition
Calorie and protein targets worked out from your own numbers. Add food by barcode, from USDA’s whole foods, or by searching packaged foods by name — the label’s calories shown beside the app’s own count.
Cardio
Heart-rate zones from your age, zone-2 sessions and 4 × 4 intervals, scheduled around your lifting so the two get in each other’s way less. Import runs and rides from GPX or TCX files.
Anatomy and mobility
A 3D muscle atlas you can turn in your hand. Warm-ups, ramp-up sets before heavy lifts, and cool-downs — each one a switch you can turn off.
Levator Pro
Pro · free during early access- AI coach
- Ask it anything mid-workout. When the training rules call for it, it proposes up to three changes to today’s sets, each with the rule behind it — nothing changes until you tap Apply.
- Smart Import
- Paste a program or a link, or choose a PDF or a photo, and it becomes a program you can run. Nothing is saved until you say so.
- Movement Coach
- Describe what’s bothering you in your own words: it says what commonly contributes and gives you a plan, with the muscles shown on the 3D model. Educational — never a diagnosis.
- Pro Insights
- Sets per muscle week by week, and a report on the training block you’re running.
For more than one kind of lifter
Built around the person, not the average.
Some lifters need the plan to bend. In Levator these are settings, each one written up with its evidence — and that evidence’s limits — on the sources page.
Cycle-aware, symptoms first
Your cycle phase is shown for awareness and never lightens a workout by itself. How you feel does: a fresh log of high stress or low energy lightens that day’s session only.
Menopause: heavier, not lighter
In peri- and post-menopause the main lifts lean heavier, with more rest and protein held high. Nothing is made lighter because of a life stage.
Hypermobility mode
Steadier versions of riskier lifts, a slower tempo, no jumping work, an effort cap, and only stretches that keep the joint steady.
Avoid for now
Name a movement to leave out, for any reason — none is asked. New programs plan around it and the swap list skips it.
Your data
Yours to keep, or to delete.
Levator keeps your training, food and body numbers so the plan can use them. The Privacy Policy says exactly what is kept, where, and why.
- No ads, and no analytics or ad tracking in the app.
- Your data is not sold.
- Export everything, or delete your account, from Settings at any time.
- The AI features are optional. When you use one, it sends only what that feature needs — never your name or email.
The private beta
Levator is free while it’s in beta, and invite only, so it can change quickly with the first people using it. To ask for an invite, email us with the Google account you’d sign in with. Already invited? Open Levator and sign in with Google.